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Visceral fat, as opposed to subcutaneous fat, lies deep inside the body and is a type of fat many leading health experts stress about how dangerous it is due to its proximity to vital organs making it potentially life-threatening. Visceral fat has been linked to metabolic disturbances and increased risk for cardiovascular disease and type 2 diabetes. Fortunately, certain foods help to reduce visceral fat, keep you feeling fuller for longer and not high in calories - here are four such foods.

Research shows that coconut oil doesnt negatively impact blood lipid levels like once believed and it may even help to promote a reduction in stomach fat.

The belly fat-fighting properties of coconut oil stem from the amount of medium chain triglycerides contained which are metabolised quickly and therefor stand less of a chance to be stored as adipose, said Kayleen St. John executive director of Nutrition and Strategic Development of Euphebe.

READ MORE: Stephanie Davis health: The pain took over my mind, body and soul Stars difficult time

"Fructose has (rightly so) gotten a bad reputation lately for its role in promoting central obesity or belly fat," says St.John.

"However, fructose found in whole foods like fruit does not act so sinisterly in the body. Fresh or frozen raspberries contain a great deal of fibre, which helps to regulate the body's insulin response and also reduce belly fat.

"If a fresh pint comes with a steep price tag at your local grocer, consider buying them frozen: they're cost-effective, last practically forever, and are picked at the peak of freshness."

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Research continues to show the enjoying soup before e axial reduces the total caloric load of that meal, which cancel banish belly fat, says Julieanna Hever, author of The Vegetarian Diet.

Filling up on high-fibre foods like a low-calorie soup is so satisfying that you end up eating less overall, thereby reducing visceral fat.

Like onions and leeks, these green vegetables are prebiotic foods that produce acetate, an acid that turns on the fat-burning activity in the cells by helping them recover from inflammation.

A study published in the International Journal of Obesity compared weight loss after an egg breakfast compared to a bagel breakfast containing similar calories, explains Toby Amidor, author of The Greek Yoghurt Kitchen.

Results found that participants who consumed two eggs in their breakfast while following a lower-calorie diet lost 65 percent more weight and reduced their waist circumference by 34 percent compared with those who were on a similar calorie bagel breakfast.

Eggs are also a great source of protein, which works to keep hunger at bay and curb overeating.

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How to get rid of visceral fat: Four foods proven to banish the dangerous belly fat - Express

By Daniel Neman, St. Louis Post-Dispatch

My friends Mike and Robin have been on the keto diet for a couple of years. They lost a ton of weight, and they look fit and trim better than Ive ever seen them, and Ive known them more than 30 years.

Their results are not unusual. The keto diet often leads to rapid weight loss.

The trick lies in keeping it off. Mike and Robin have done it well, but a lot of people cant. And therein lies a problem, according to Jennifer McDaniel, a registered dietitian and the owner of McDaniel Nutrition Therapy in St. Louis.

While you might gain benefits in the short term just like any other restrictive diet, most people like, 90% of the people have trouble staying on it. When they lose the weight and they cant maintain the weight that they attained, thats just another failed diet, she said.

The keto diet is a high-fat, low-carbohydrates diet its like the Atkins diet on steroids, McDaniel said. People on the diet strive to consume 70% to 80% of their calories through fats, as little as 5% through carbohydrates and the rest through protein.

This helps us lose weight because it forces our bodies to burn fat for energy instead of its preferred fuel, carbohydrates.

McDaniel recommends that her clients not go on the keto diet. The diet changes the microbiome in their bodies (the bacteria, fungi and more that live inside us). It is difficult for people on the diet to consume enough fiber, which can lead to constipation and other gastrointestinal nastiness. And because carbohydrates hold onto water, people on the diet are often dehydrated, she said.

And yet, as Mike and Robin and thousands of others can attest, it works. So I decided to try a few recipes to see how they tasted.

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The rules of the keto diet are highly restrictive, which can make cooking difficult. You need to avoid fruit, sugars, grains, beans and legumes, rice, potatoes, candy and juice.

Ingredients to be encouraged include meat, fatty fish, eggs, butter and cream, cheese, nuts and seeds, certain oils (olive, avocado, coconut) and low-carb vegetables most green vegetables, tomatoes, onions, peppers and the like.

Its a lot to take in, so I began with a simple and entirely wonderful dish of Citrus-Marinated Olives. These are a marvelous treat, combining the heady earthiness of olives with bright notes of orange and lemon. Though the flavors are disparate, they work surprisingly well together.

Best of all, you make them in mere minutes.

Another winner was Keto Egg Cups, a dish that concisely presents everything that is good about keto cooking: Little cups made from prosciutto hold eggs mixed with cream, spinach, roasted red peppers and mozzarella and Parmesan cheeses.

Its a delightful conglomeration of high-fat goodies that come together into a hand-held snack. And its just as fun at room temperature as it is warm.

Two entrees came next. First, I took a recipe for Instant-Pot Keto Mediterranean Chicken and made it a recipe for Keto Mediterranean Chicken Without an Instant Pot. It only took about five minutes longer than the Instant-Pot version, and it was deeply satisfying.

Ill admit, though, that I could not commit to full keto cooking with this one. As written, the recipe calls for searing six chicken thighs and then cooking the dish in the resulting fat.

My six thighs rendered out a half cup of fat. I just couldnt do it. I couldnt cook with and I certainly couldnt eat that much fat. I know the keto diet requires what seems like a shocking amount of fat to work, but I just couldnt see it. I poured out half of the fat, and the dish still felt greasy to me.

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Greasy, but delicious. Meaty chicken thighs are paired with olives, capers, oregano and a cutting splash of vinegar. Its presented with a fresh-tasting yogurt sauce, making an impressive presentation. Id happily eat it anytime, especially if I poured out all but one tablespoon of that fat.

The other entree, Keto Breaded Chicken Cutlets, isnt bad but Id only make it again if I were on the keto diet. The chicken is dredged through almond flour before frying, which gives it a duller flavor than wheat flour.

With wheat flour, the same recipe would be excellent, if familiar. If youre on the keto diet, almond flour is definitely the way to go. Just be sure to use a lot of salt.

The last dish I made was a dessert called Black and White Keto Fat Bombs. Seriously, thats the name, and seriously, thats what they are. They are chocolate-and-vanilla candies that are made with coconut oil and almonds, plus low-carb, powdered sweetener, sugar-free vanilla extract and unsweetened cocoa powder.

How did they taste? Not bad, actually, or at least not too bad. But the texture was so oily and off-putting that most taste testers threw away their samples. One said it was like eating butter.

If youre on the keto diet and youre looking for an extra infusion of fat, then Id say to go ahead and make it. Otherwise, this is one to avoid.

My friend Robin swears by the keto diet and says she is passionate about it. Her health indicators are all great, and she says she has higher energy and alertness. And though the diet is restrictive, she likes what she can eat: cheese, olive oil, butter, nuts and dark chocolate.

The biggest thing she misses is fruit, but she does not miss the 40 pounds she lost.

Then again, I have another friend, Roger, who lost 65 pounds. He just eats more healthfully and mindfully, and walks every day. That sounds easier.

BLACK AND WHITE KETO FAT BOMBS

Yield: 15 servings

2 cups slivered almonds

1 cup coconut oil

1 to 2 tablespoons of your favorite low-carb powdered sweetener

1 teaspoon orange zest

2 teaspoons vanilla extract (sugar-free if on keto diet)

Small pinch salt

2 tablespoons unsweetened cocoa powder

Line a mini-muffin tin with mini liners.

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Pulse and then process the almonds, oil, sweetener, vanilla, zest and salt until smooth except for small chunks of almond (like chunky peanut butter). Remove half to a small bowl and stir in the cocoa powder.

Fill half of one liner with the vanilla mixture and then quickly fill the other half with the chocolate mixture (it should remind you of a black-and-white cookie). Repeat with the remaining vanilla and chocolate mixtures. Tap the tin on the counter a few times.

Freeze until solid, about 30 minutes. You can remove the liners if youd like. Refrigerate in an airtight container for up to 5 days.

Per serving: 243 calories; 24 g fat; 13 g saturated fat; no cholesterol; 4 g protein; 5 g carbohydrate; 1 g sugar; 3 g fiber; 155 mg sodium; 53 mg calcium

Source: Food Network

KETO MEDITERRANEAN CHICKEN

Yield: 4 servings

1 tablespoon olive oil

8 bone-in, skin-on chicken thighs

Salt and pepper

3 garlic cloves, thinly sliced

1 cup pitted kalamata olives

2 tablespoons capers

2 tablespoons white wine vinegar

1 1/2 teaspoons dried oregano

1 cup whole-milk Greek yogurt

1/4 cup fresh flat-leaf parsley, roughly chopped

2 tablespoons fresh mint leaves, roughly chopped

1 teaspoon lemon zest

1 tablespoon lemon juice

Heat oil in a large pot or Dutch oven over medium heat. Liberally sprinkle chicken with salt and pepper and cook half of the pieces, skin-side down, until the skin is deeply browned, 6 to 8 minutes. Flip and cook until the other side is deeply browned, 4 to 6 minutes. Transfer to a plate and repeat with remaining pieces of chicken.

Pour out all but 1 tablespoon of the fat (if on the keto diet, keep all the fat in the pot). Return pot to heat and add garlic; cook until golden brown, about 1 minute. Add the olives, capers, vinegar, oregano and 1/2 cup water; stir to combine and to scrape up any browned bits at the bottom of the pot. Return chicken pieces to pot and stir to mix.

Cover and cook at a simmer until chicken is done, about 30 minutes. Remove the chicken and boil the sauce to reduce it by half.

Meanwhile, mix the yogurt, parsley, mint, lemon zest and lemon juice, plus a large pinch of salt and pepper. Stir to combine. Taste and season with more salt and pepper, if needed.

Serve the chicken with its sauce, and the yogurt sauce on the side.

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Per serving (nutrition calculated using all the fat from step 2): 627 calories; 48 g fat; 12 g saturated fat; 285 mg cholesterol; 42 g protein; 5 g carbohydrate; 1 g sugar; 2 g fiber; 1,146 mg sodium; 91 mg calcium

Source: Adapted from a recipe by the Food Network

KETO EGG CUPS

Yield: 3 servings

1 tablespoon butter, see note

6 large, thin slices of prosciutto

1/3 cup shredded mozzarella cheese

1/4 cup grated Parmesan

1/4 cup packed baby spinach leaves, chopped

1/4 cup roasted red peppers, chopped

6 large eggs

1/4 cup heavy cream

Salt and pepper

Note: To make this recipe even more keto-friendly, instead of greasing the muffin tin with 1 tablespoon of butter, melt 2 tablespoons and brush the tin with it. It will pool in the bottom of each cup, but that is OK.

Position an oven rack in the center of the oven and preheat to 400 degrees.

Grease the cups of a muffin tin with the 1 tablespoon of butter (or brush with 2 tablespoons of melted butter). Line each cup with a slice of prosciutto, folding and overlapping so that the entire surface of the cup is covered and no metal is peeking through. Divide the mozzarella evenly among the cups. Repeat with the Parmesan, spinach and roasted red peppers.

Whisk the eggs and cream in a large measuring cup or small pitcher; add some salt and a few grinds of pepper. Pour the egg mixture in each cup, making sure not to overfill.

Bake until the eggs are set and wobble only slightly, 10 to 12 minutes (the eggs will continue to cook after they come out). Let cool 5 minutes, then use a thin knife or offset spatula, if necessary, to loosen the prosciutto from the edges of each cup. Transfer to a plate for serving.

Per serving: 321 calories; 22 g fat; 10 g saturated fat; 426 mg cholesterol; 28 g protein; 4g carbohydrate; 1 g sugar; 1 g fiber; 1,779 mg sodium; 272 mg calcium

Source: Food Network

CITRUS-MARINATED OLIVES

Yield: 4 to 6 servings

1/4 cup olive oil

1/4 teaspoon crushed red pepper flakes

2 sprigs fresh thyme

1 garlic clove, thinly sliced

1 strip lemon zest, removed with a vegetable peeler

1 strip orange zest, removed with a vegetable peeler

Salt and pepper

1 cup Castelvetrano olives

1 tablespoon lemon juice

1 tablespoon orange juice

Heat the olive oil in a small saucepan over medium heat. Add the red pepper flakes, thyme, garlic, lemon zest, orange zest, salt and pepper to taste and cook, stirring occasionally, until garlic is pale golden, about 2 minutes. Stir in olives and cook until just warm, 2 minutes. Remove from heat and stir in lemon juice and orange juice. Serve warm or at room temperature.

Per serving (based on 4): 167 calories; 18 g fat; 3 g saturated fat; no cholesterol; 1 g protein; 4 g carbohydrate; 1 g sugar; 2 g fiber; 829 mg sodium; 39 mg calcium

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The keto diet: Its highs and lows plus 5 recipes - The Gazette

Experts have called 6 signs that indicate that a person has had problems with the thyroid gland. All these symptoms are not obvious, so easily confused with the manifestations of other diseases.

The only specific symptoms of thyroid disease is a goiter. It appears due to lack of supply of iodine. The authority tries to deduce it from the blood. This process is accompanied by an increase in size, the result is goiter. Most often, the changes in the thyroid gland so unnoticeable that the person they are not paying attention. Moreover, it initiates a different work in the period of puberty, during pregnancy, menopause and hormonal disruptions. Thyroid directly affects your mood and energy level, so when it functions incorrectly, the person has fatigue. Performance and libido are reduced, heart rate slows down and become depressed. If the body shows excessive activity, disturbances of sleep, there is irritability and nervousness. These manifestations are accompanied by mood swings, anxiety and tachycardia.

Even in people with normal thyroid function have incorrect perception of temperature. They quickly freeze and when its cold you begin to shiver. In the case of hyperthyroidism can sometimes be the opposite effect. People sweat quickly and is difficult to tolerate hot weather. Another sign of thyroid problems is the change in weight. If a person eats still, but gaining new weight, or dieting, but the weight does not go away, it can be a symptom of bad work of the authority. If the thyroid produces more hormones than required under the previous eating habits the person begins markedly to lose weight. This feature also can not be ignored.

Natasha Kumar is a general assignment reporter at the Times Hub. She has covered sports, entertainment and many other beats in her journalism career, and has lived in Manhattan for more than 8 years. She studies in University of Calcutta. Natasha has appeared periodically on national television shows and has been published in (among others) Hindustan Times, Times of India

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Called obvious signs of thyroid problems - The Times Hub

Food exists to nourish us, but were no strangers to extending that definition to emotional nourishment alongside our physical needs. Reading any diet book, study, or article leads us to the same conclusion whenever were trying to nourish and maintain weight: eat nutritious foods without over-consuming calories. Its the only diet tip that always works, and every single fad diet is based on it. Eat fewer calories than your body needs to lose weight. But what happens if you consume calories mindlessly when youre amid an emotional situation or you lose track of your body cues when out at dinner?

Its common not to recognize hunger cues in our multi-tasking world. Were used to quickly eating dinners while watching TV, snacking mindlessly when bored, and consuming over-sized restaurant meals, cleaning the plate whether or not were hungry. Mindful eating combats over-consumption of calories by drawing awareness to the food, which also increases the pleasure of the meal. This leads to more satiety and an ability to recognize when your body is full. The practice allows you to slow down during your meal and shut out any distractions to ensure you focus on the meal in front of you. Its a difficult practice for those of us juggling multiple responsibilities, but if youre serious about your health, its essential to make room for the practice.

Next time you reach for a snack, sit down at the kitchen table, and consume it in the same way you would consume a full meal. Dont bring your chips bag into the living room with you to watch TV. Your sole focus should only be to eat those chips if youre genuinely craving them. Take your time, and eat them one by one, recognizing the body cues. Yes, its probably a lot more boring than your routine of snacking on the go, and thats the point. It forces you to think about what youre doing with your food instead of just shoveling food in your mouth. Note how your body feels, and stomach feel during and after the meal.

Use this practice for all your meals. You may start with just snacks if you find those are the ones adding the most calories to your day, but extend the practice to your dinners next. Make the time to carve out the healthy habits youd like in your life, and if that means you have to put off a phone call with a friend while youre eating dinner or lunch, then let them know youll call them after youre finished with your meal. Pay attention to the flavors and savor the moment, and you might find that not only do you consume less, but your tastes might also change.

Original post:
Why The Mindful Diet Is The Only One That Works - YouBeauty

Fitness is hard. Really, properly hard. And unlike most things in life, the better you get, the tougher it gets. Those first few January sessions being yelled at by your new fitness app can feel like torture, but when you realise that to make progress you need to add more weight to your lifts, more miles to your runs, and more minutes to each gym session, they start to seem like a brisk walk through a dewy meadow.

That's why even the best-laid exercise plans can quickly fall apart, as your progress plateaus and your willpower ebbs away. Why keep doing things that hurt if you're not seeing any results? Well, we're not here to hammer home the links between pain and gain frankly, if you're spending that much time and money on something you don't enjoy you're wasting your life. Instead, we tapped leading experts from some of London's best gyms for their advice on how to hit your goals and actually enjoy training in 2020.

"While you need physical power to do a pull-up, it also takes mental power and discipline to master this power move. I advise every gym-goer to have a list of exercises to accomplish, and the pull-up is one of them, alongside a strong deadlift, a kettlebell swing and a Turkish get-up. Being able to pull up your own body weight is no easy feat. You may be lifting significant kilograms on the gym floor, but a pull-up is a sign of true strength." Rob Allen, personal trainer at E by Equinox, St James's

"Keep a log of what weights you are lifting. Seeing your progression will give you that boost to stay on track." Kate Maxey, strength and conditioning master trainer at Third Space London

"There are three types of muscle contraction when you're lifting in the gym: concentric, which is shortening; isometric, where it holds a fixed length; and eccentric, where it lengthens under tension. If you're looking for a serious pump in a hurry, hit all three to failure, back-to-back, to fully exhaust the target muscle. For example, when doing a bicep curl, max out 'normal' reps by lifting and lowering under control until you physically can't do another. Immediately hold the weight out at 90 degrees until you fail again. Finally, lift the weight by cheat curling (or get a partner to lift it for you) then lower it slowly over three to five seconds, until you can't control it anymore and it just drops. You'll hit concentric, isometric and eccentric in order, to work your arms from all angles. Just pick a weight where doing eight normal reps is hard, or you might be there all day." Ashley Grossman, personal trainer at Gymbox

"Get excited about all of the physical and emotional changes youll see if you train hard, and challenge yourself on a regular basis. Showing up to complain and hold yourself back will never work. Lose the ego and any concern about how much you weigh, or what you look like when youre training, and just go for it. Testing yourself in your workouts builds a resilient mind and strong body." Ryan Baronet, head of strength at Psycle London

"Dont neglect your strength work. Even if your goal is to lose weight, strength training should be the cornerstone of everything you do. Think of strength training as your main course and cardio as the sides. They both have a place, but in terms of relative importance, strength comes first." Luke Worthington, Nike trainer, sports scientist, and personal trainer

"Add more weight. Heavy resistance training will boost metabolism for up to two hours afterwards. That means you burn calories even after you stop exercising." Kate Maxey

"A lot of people see fitness as a chore, but health is not about sacrifice; its about making adjustments. To be consistent with your fitness journey you have to make it non-negotiable. Its just something you do, like brushing your teeth. When you adjust your perspective it will never leave you. It suddenly becomes part of your lifestyle. Thats what you are ultimately striving for." Nik Naidoo, trainer at Barry's Bootcamp

"People seem to get stuck in a rut, or pigeon-hole themselves: 'I don't do that' or 'I do this'. But I love feeling like a beginner. It's terrifying starting something new, but also exciting to embark on a new skillset or a new kind of fitness training. If you only lift heavy weights, get into a cycle class. If you only cycle, try out Brazilian jiu-jitsu or Muay Thai. And if you spend all our time hitting bags with wraps and gloves on your hands, get to yoga and stretch out." Hester Campbell, aerial master trainer at Gymbox

"If youre looking to lose weight, stop worrying about ultra-specific things like whether you should do fasted cardio or not. Just do faster cardio. Dragging your heels on a treadmill for 20 minutes does very little, whether youre fasted or not." Oliver Black, master instructor for Ride at Psycle London

"Want to get fitter but hate running? Pick a sequence of 6-8 exercises and see how many times you can complete the circuit in 30mins to set a benchmark. Each week, try to beat the number." Rob McCabe, Tier X coach at Equinox Bishopsgate

"If you're heading to a new class or trying something for the first time, then let the instructor know. Its so easy to think everybodys got it together in the gym, especially within a group thats quite established. But as clichd as it sounds, everyone is a beginner once and it really is beneficial to let the instructor know that youre new they can help you set up, explain anything that might be second nature to the more seasoned members, and keep an eye on you in class, giving you progressions or regressions as necessary." Jenny Lawford, Cycle Club master trainer at Gymbox

"When starting any new plan, paint with broad brush strokes. You should focus on the underlying principles first. Want to build muscle? Lift weights. If you want to lose body fat? Create a calorie deficit. Want to feel better? Get more sleep. Then work out the finer details once you can see the bigger picture." Jonathan Dick, Tier X manager at Equinox Kensington

"An endless volume of unstructured training is a sure fire way to get run down, bored and fed up with your plan. Or, worse still, get injured. Training mindfully, with a structure that fits your lifestyle, improves your consistency. Working at 80 per cent three times a week all year will get you better results than working at 100 per cent every day for six weeks, then giving up." Luke Worthington

"We all know the guy who looks like a beast in the gym, but pulls his hamstring as soon as he steps on the 5-a-side pitch. Why? Conventional gym training doesn't carry over that well into field sports. The impacts and changes of direction pose a very different demand on the body, so you should prep for it to be a beast in and out of the gym. Start with multidirectional lunges: forwards, sideways, rotating. Then, once you're comfortable, you can start to make these into bounding drills and jumps, to get even closer to the demands of sport." Ashley Grossman

"There is no such thing as overtraining, only under-recovering. So prioritise sleep. Plus, your recovery strategy should be as aggressive as your training strategy. Consistency trumps everything else, so instead of having periods of really intense training followed by a fall-off period, stick to consistent training for results. If you set an achievable goal every week, that's when you start to see results." Justin Jacobs, Tier X manager at E by Equinox, St James's

"Researcher Bren Brown has found that the people who feel the most joy practice gratitude. Links have also been made to better sleep, fewer symptoms of illness and a general increase in happiness, in those who practice gratitude in some way. The easiest way to do this is to write a gratitude diary. Once or twice a week, write down a handful of things youre currently grateful for. Be as specific as you can, try to focus on people rather things, and dont worry about making it sound overly eloquent." Clare Walters, mind and body master trainer at Third Space London

"I recently gave up wearing my Apple Watch after three years and I am loving it. I no longer get distracted by having to start it, stop it, check it or compare my calorie burn and heart rate to anyone else. Activity trackers dont measure enjoyment, happiness, release, self care or biochemical changes. I get more smiles into my workout without it." Zo Aston, mental health consultant at Barry's Boot Camp

"When in doubt, drink water. One per cent dehydration leads to a 10 per cent decrease in concentration. If I'm tired, hungry, grumpy, angry, frustrated, or simply don't know what I need but know I need something, then I grab a long drink of water." Hester Campbell

"Breathe. It sounds simple, as its something we all do every day. But did you know your respiratory system directly affects how your body moves, your ability to rest and sleep, and even your mood? Taking five minutes a day to consider breathing mechanics can make a huge change to your wellbeing." Luke Worthington

Learn to like yourself more

"The mind is very malleable during anaerobic exercise, which makes it the perfect time to become open to psychological change. My suggestion to get you started on this is to notice how amazing your body is. Exercise is a luxury and not everyone is able to include it in their lives. Notice the small ways your body rotates and twists, lifts and pushes. Remind yourself that although your body is not the whole of you, it is an amazingly capable vessel that your souls resides in." Zo Aston

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20 Ways To Be A Fitter, Healthier And Happier Man In 2020 - esquire.com

By, A Bonnie

As the long month of January officially ends, the motivation to keep up with our New Years resolutions usually depreciates with it. Each year, when the clock strikes midnight for the New Year, we are tasked to create a bullet list of expectations and duties that we have to live by for the next 12 months. Generally, this includes losing weight, eating healthier, spending more time with family or saving money. Striving toward these goals can make all of us feel like weve accomplished something and can keep us motivated, yet many resolutions get left in the dust after only having them for a couple of weeks.Studies show that most people break their resolutions just within the first few weeks of the near year. With a lack of accountability, people lose interest in their goals quickly. Its easy to stray away from them, especially when there are other things going on in your life, you dont have enough time, or you simply just dont want to do it. This year needs to be different. Consistency is key and with this fool-proof list of keeping yourself accountable, there should be no reason why we all cant accomplish our yearly objectives. First up on the list is getting in the right mindset. Getting in the right mindset can help you feel motivated to do what youre trying to go after. Try giving your mind a voice. Having your mind implement a positive voice and outlook onto your resolutions can help you achieve them better. If the voice in your head enforces drive and ambition, its more likely you get off the couch and strive towards those goals. Another way to effectively stay on track is to prepare yourself and your surroundings in advance. Say your resolution is to go to the gym and lose weight. Way before the first of January comes around, get a gym membership. If youre already paying upwards of 50 dollars every month to work out, youre more likely to head to the gym to get your moneys worth. But, if you wait until the second or third of January to get a membership, you might think of excuses as to why you cant go. Since you know you dont want to waste money by laying in bed and watching Netflix, perhaps youll be more motivated to get some exercising in. If another resolution you have is to start eating healthier, clean out your refrigerator. Throw away or donate all of the unhealthy food that has been piling up in there for the past couple months. Instead of reaching for the potato chips in the snack aisle of a grocery store, try getting some fresh fruit and vegetables. Completing this task a few days before the New Year eliminates the excuses in your mind that may hinder you from fulfilling this goal.Another great path to achieving your resolutions is telling your family and friends about it. Your goals dont need to be a secret. Your family and friends are there to support you and keep you on track. To go back to the healthy eating example, say youre out to eat with a friend. While you suggest getting the new thick-cut slice of pizza with extra cheesy crust, your friend may remind you that getting the pizza isnt the healthiest thing on the menu and that cutting calories by getting the salad might be better to accomplish your target weight.Staying inspired and driven to complete your resolutions can positively influence the way you live your everyday life. Keeping up with this list of ways to strive towards your yearly goals should seamlessly help you keep your resolutions past the month of January. Keep staying dedicated and motivated and before you know it, itll be Dec. 31 and youre making another set of resolutions for the next year.

bonavent@sbu.edu

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How to keep New Year's resolutions - The Bona Venture

Its no secret that you learn many rules about what does work and whatdoesnt work when it comes to researching what to eat in an effort to boost your metabolism. While you may avoid carbs out of habit to lose weight, the right kind of carbs are actually great for your metabolism. You shouldnt rule all carbs out from your diet when on a weight loss journey.

According to Dr. Mehmet Ozs website, nutritionist Kellyann Petrucci recommends one specific carb that boosts your metabolism. Petrucci says that apart from boosting your metabolism, whole grains like quinoa have plenty of health benefits. Quinoa is full of fiber so it can help prevent bloating and it also helps to control blood sugar levels.

Quinoa may be beneficial in helping to aid weight loss because as Healthline puts it, quinoa is also high in protein in addition to fiber. Healthline classifies quinoa as a high-carb food thats actually super healthy.

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Luckily, quinoa can be used in a variety of meals for breakfast, lunch, and dinner. Weve collected some delicious quinoa recipes thatll satisfy you and your taste buds at just about any time of the day.

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For breakfast we recommend this Healthy Breakfast Quinoa with Blueberries and Bananas recipe from 31 Daily. You can easily prepare this hearty morning meal with just a few simple ingredients. It is the perfect recipe to start your morning and diet off on the right foot.

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Another great quinoa recipe is this Summer Quinoa-Tomato Salad recipe from Betty Crocker, which is delicious any time of the year. Apart from being a great vegetarian option, this recipe will keep you feeling full and satisfied long after lunch or dinner ends. You can also quickly add or remove ingredients to this recipe as you and your appetite see fit.

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How do you plan on adding quinoa to your weekly diet? Let us know your thoughts in the comments below!

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The One Good Carb That Will Keep Your Metabolism Going All Day, According To A Nutritionist - SheFinds

Jan 27 (UPI)Antarcticas largest glacier, Pine Island Glacier, continues to lose ice, yet its fine patterns are changing more and more elaborately and unexpectedly. New research indicates that the glacier now sheds ice mass in contrast to what was observed earlier.

Scientists at the University of Bristol (Britain) have analyzed the ice loss patterns in the Pine Island glacier over the last ten years, using fresh data from the CryoSat European Space Agency.

The data of CryoSat helps scientists for high resolution maps to assess the height of the glacier and how quickly the glacier loses its ice. They noticed that the ice loss rate in the previously fast-flowing central trunk of the glacier decreased by a factor of five reported in the Nature Geoscience journal on Monday.

In the meantime, ice losses have dramatically increased among the slow-flow ranges of the glacier. Pine Island Glacier has added more than any otherAntarctic glacier in the last 40 years to the rise of sea level. The glacier contributes to the development of the sea is a subject which is much discussed, with conflicting forecasts from different computer models.

The latest research shows that it is unlikely to move much in the next few decades to find the basement of Pine Island Glacier that meets the Antarctic Ocean. The latest data then shows that in the foreseeable future, the glacier is still losing ice at the current rate.

It may look like a good news story, but it is still important to remember that in future, we are still expecting this glacier may continue to lose weight, and that trend will continue to increase over time, just not quite as rapidly as some of the model models indicated.

It is very important to understand why the models produce different activities in the future and how the glacier can adapt to these new observations. We did not plan in the report, but we can boost model projections for this section of the Antarctic with these new data.

Original post:
Thin patterns of the largest glacier in the Antarctic are contrary to those found before: researchers - Gizmo Posts 24

Hot, hotter, heat stress. Climate change with its rising temperatures is increasingly becoming an intense stress factor in animal production. In the summer months, outside temperatures can quickly reach highs of over 35C this means it can get hot in the poultry house.

Modern broiler breeds have a continuously increasing growth rate and feed efficiency, which coincides with a reduced heat tolerance. Housing broilers at high ambient temperatures adversely affects performance, intestinal integrity, immune response, and meat quality. In order to avoid heat-related performance losses, it is advisable to apply some nutritional practices, such as the addition of phytogenic feed additives, alongside other management practices to alleviate the negative consequences of heat stress.

Photo: Delacon

Heat stress is an important environmental challenge for the livestock industry, especially in newly industrialising countries in the (sub)tropics. In the US, the costs of heat stress amount to more than US$160 million per year. The condition of heat stress occurs when animals are unable to lose their body heat due to high ambient temperature in combination with high relative humidity, resulting in unfavourable consequences that range from discomfort to increased mortality. The impact of heat stress depends on several factors including age and genetics, health status, nutritional status, and rearing conditions.

As long as the ambient temperature is lower than the body temperature of the birds, the heat loss from the core to the skin can be increased by radiation by varying the peripheral blood flow. However, if the ambient temperature exceeds the body temperature, the bird loses the ability to give off heat through radiation and the core body temperature increases. Unlike mammals, birds do not have sweat glands hence they are unable to sweat. Birds can lower their body temperature through panting and beak breathing.

Heat stressed animals change their behaviour and physiology to dissipate heat and maintain body temperature. Especially reduced feed intake is one of the first noticeable consequences of heat stress. Commercial broilers are particularly susceptible to heat stress, as their metabolic heat production is relatively high compared to other livestock.

Housing poultry at high ambient temperatures in combination with high humidity not only impairs production performance but also has negative effect on intestinal integrity, immune defence and meat quality. Inside the animals body, heat stress challenges the antioxidant defence systems and reduces the intestinal integrity.

Dry heat or a combination of high temperatures and high humidity causes a variety of behavioural, physiological and immunological changes in poultry. Thus, there are short and long-term negative effects on the immune system, as well as on the welfare, productivity and ultimately health of the animal. The reduction of feed intake is one of the first notable effects of heat stress in poultry. This reduction in feed intake during heat stress accounts for around 90% of the reduced weight gain. In acute stress situations, the synthesis of corticosterone, adrenaline and noradrenaline is also increased, resulting in enhanced muscle activity, increased respiration and blood glucose levels.

These increased plasma cortisol levels stimulate muscle breakdown and lipid peroxidation in muscle tissue, which is reflected in high levels of malondialdehyde (MDA) in the breast muscle of broilers, for example. In addition, the released stress hormones reduce the release of steroids and gonadotropins, resulting in reduced follicular development in hens. Moreover, studies show that the synthesis and release of vitellogenin, which is necessary for the deposition of egg yolk, is suppressed during heat stress. Also, the activity and efficiency of lymphatic organs such as bursa, spleen and thymus are impaired, resulting in impaired immune response in poultry. Furthermore, it has been shown that hyperventilation or panting to dissipate body heat leads to an increased release of CO2, which is necessary for the synthesis of calcium carbonate for egg shell formation. Heat stress has also been shown to increase blood pH and disturb the acid-base balance. This change in the acid-base balance can have negative effects on cardiac muscle activity and bone density.

Further investigations have shown that heat stress also impairs intestinal activity causing increased activity of the gastrointestinal tract, resulting in mild diarrhoea and electrolyte imbalance. Heat stress is also associated with increased lipid peroxidation in the enterocytes: chronic heat stress and associated oxidative stress lead to an overloading of the bodys anti-oxidative mechanisms, thus compromising intestinal integrity. Reactive oxygen species (ROS) also known as free radicals produced during oxidative stress, attack the intestinal mucosal cells and may lead to increased inflammation.

It has also been suggested that heat shock proteins (HSP70, a group of highly conserved protective proteins involved in cell protection and repair) play an essential role in alleviating heat stress by stimulating the activities of antioxidant enzymes and reducing oxidative damage in intestinal mucosal cells during heat stress. As a result, the intestinal epithelia may become increasingly permeable, the digestibility of nutrients decreases and the loss of water from the gut increases. This leaky gut can lead to an increased translocation of bacterial toxins, antigens and bacteria into the bloodstream, triggering the immune system and increasing stress on detoxifying organs especially the liver. As a result, animal performance suffers. But it is not only growth performance that is impacted by heat stress food safety may also be impaired. Due to increased cellular turnover and reduced intestinal integrity, pathogenic bacteria such as Salmonella enteritidis can pass the intestinal barrier and enter the body tissues. This poses a significant risk to food safety and therefore consumer health. However, it has also been suggested that heat shock proteins (HSP70, a group of highly conserved protective proteins involved in cell protection and repair) play an essential role in alleviating heat stress by stimulating the activities of antioxidant enzymes and reducing oxidative damage in intestinal mucosal cells during heat stress.

In addition to the optimisation of feed composition and structure, several (classes of) feed additives have been investigated to mitigate (the consequences of) heat stress. The efficacy of such additives is mainly directed towards their antioxidative effect. Heat stress in particular, induces oxidative processes in enterocytes, as described earlier. Increased amounts of dietary antioxidants, such as a combination of vitamins A and E, are able to reduce lipid peroxidation during heat stress. Furthermore, the addition of vitamin E improves the immune response of heat-stressed broilers.

Moreover, the non-essential amino acid glutamine has also been shown to increase the expression of HSP70 in the jejunal mucosa after acute heat stress, thus protecting it from oxidative stress, in addition to improving growth and meat quality.

Although the effects of nutrient concentration on the heat load of broilers are limited, an increased nutrient concentration of the feed, for example in the form of high-quality pellets, can also reduce the energy necessary for nutrient uptake. In addition, by limiting excess protein and optimising the amino acid profile, the metabolic energy costs associated with excess nitrogen excretion can be minimised. However, the optimal amino acid profile for heat stress conditions is not yet known.

Phytogenic feed additives (PFAs) are a valuable tool to meet current and future challenges in animal production. Many plants (e.g. thyme, oregano) and their active substances show effects that can maintain intestinal integrity and support the antioxidative capacity of the body, especially under heat stress. These mechanisms lead to the maintenance of a normal health status so that the bird can fully exploit its genetic potential.

Many aromatic plants, especially those of the Labiatae family (e.g. rosemary, thyme, oregano and sage), have been extensively studied for their antioxidant and anti-inflammatory properties. For example, thyme oil improved intestinal antioxidant status, reduced MDA content in the enterocytes and improved intestinal integrity. These activities are not only related to the phenolic compounds but also the non-phenolic compounds. These may show considerable anti-oxidative and anti-inflammatory activities by stimulating the detoxification of generated reactive oxygen species during stress. This is via either directly scavenging free radicals or indirectly by upregulating the expression of antioxidant and anti-inflammatory genes resulting in the production of antioxidant enzymes and anti-inflammatory proteins.

Besides limiting the oxidation-inflammation cascade, assorted essential oils have been shown to stimulate heat shock proteins that significantly contribute to the preservation of the intestinal barrier by inducing repair processes and improving cellular defence mechanisms. Moreover, it was shown that assorted pungent substances and essential oils have the ability to enhance the secretion of digestive juices and to stimulate nutrient transport from gut lumen to bloodstream, resulting in improved feed conversion. Additionally, assorted phytogenic ingredients support feed intake and nutrient digestibility and thus maintain high performance even during periods of heat stress.

A phytogenic feed additive (Biostrong Comfort) containing essential oils, flavonoids and pungent substances, spices and saponins has shown to improve the performance of broilers under heat stress conditions (Figure 1). A study conducted on 576 broilers (6 repetitions of 32 birds each; duration 42days) showed an increase in body weight of 5.2%, an increase in feed intake of 2.1%, and a reduction in FCR of 2.0% under cyclic heat stress conditions (8h at 32C, 12h at 26C, plus daily adjustment times; day 1-42 of age).

In terms of improving digestibility and performance even under heat stress, phytogenic feed additives have the potential to become a new generation of feed additives for innovative animal nutrition and welfare. They should be a decisive instrument to counteract heat stress and thus contribute to profitable animal production.

References available upon request

Authors: David Harrington, Special Leader Poultry and Anne Oberdorf, Technical Communications, Delacon

Read more:
Beat the heat in poultry production - All about feed

Weight loss: Did you know that smoking one cigarette after a meal is equivalent to smoking 10 cigarettes? Read here to know other mistakes you need to avoid after eating your main meals.

Weight loss: Avoid eating fruits right after your main meal

Diet tips for weight loss: If you are trying to lose weight, or even get on the path towards fitness and good health, then you must pay attention to your eating patterns (along with your diet and fitness routine). Some habits like overeating, eating too quickly, not chewing your food properly and going to the bed immediately after eating can bad for your health, weight and digestive system. So if you are eating right and still experiencing trouble with digestion, feeling acidic, constipated and bloated, then it has something to do with your eating pattern.

Talking about five mistakes you need to avoid making after eating meals is nutritionist Nmami Agarwal on Instagram.

Sleeping or taking a nap right after eating can cause discomfort and make you feel gassy. It can also cause difficulty in sleeping and disrupt your sleep cycle. It is important to keep a gap of at least two hours between your dinner and bed time.

To sleep well without any disturbance, keep a gap of at least 2 hours between your dinner and bed timePhoto Credit: iStock

Also read:These Common Diet Mistakes Can Slow Down Your Metabolism And Prevent Weight Loss

Smoking is something that you should give up on entirely. But, smoking immediately your meals is even more harmful. "Studies have shown that the damage caused by smoking just one cigarette after a meal is equal to smoking 10 cigarettes at once," says Nmami in her IGTV. So, not only must you try to not smoke after eating your meals, you must also make an effort towards quitting it entirely.

According to Nmami, it is healthy to consume fruits in between meals, in a gap of at least one hour. A fruit that is eaten right after a meal will not be digested properly. This means that the nutrients in fruits will not be absorbed or assimilated in the body. Thus, eating fruit after a meal will not be beneficial for your health. Nutritionist Pooja Malhotra feels that the best time to eat fruits is first thing in the morning.

Also read:5 Reasons Why Citrus Fruits Should Be A Part Of Your Diet

Tea and coffee contains tannins and caffeine. Drinking tea and coffee right after your meals can prevent your body from absorbing nutrients from food. This is especially true for iron absorption. Drinking tea and coffee right after your meals may be the reason why you have nutritional deficiencies, says Nmami in the video.

Avoid drinking tea or coffee after your main mealPhoto Credit: iStock

There are many downsides to exercising right after having a heavy meal. It can affect the quality of your workout and may make you feel nauseous. The body requires time to digest food. Exercising right after your meal, or exercising after an hour or less after a heavy meal can lead to vomiting and puffiness in stomach, Nmami explains.

Also read:Do You Think Eating Breakfast Promotes Weight Loss? Read This

In order to know how much you should eat, you can use Diwekar's mental meal map. It involves the following steps:

(Nmami Agarwal is nutritionist at Nmami Life)

(Rujuta Diwekar is a nutritionist based in Mumbai)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Weight Loss Tips: Avoid These 5 Mistakes After Eating Main Meals To Prevent Indigestion And Weight Gain - Doctor NDTV

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