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It is spring, summer (with its consequentoperation bikini) is just around the corner and the objective is twofold: to have fun having a few beers on the terrace and lose weight.Looking for tricks to lose weight without giving up the good life?Well ask yourself the right questions. We have considered, for example, what type of alcoholic beverages fatten more. We all know that alcohol contains empty calories and is therefore included in the list of five things you should never try if you want to lose weight. But do all types of alcohol get fat the same? Lets analyze it.

In Spain, it is estimated that almost five out of every hundred calories ingested daily come from alcohol consumption, according to data from the Spanish Nutrition Foundation. These calories are added to those that we already take for breakfast, lunch and dinner, so, we insist, giving up alcohol can already mean that you lose pounds without realizing it. And if to all this we add the sugar of the soft drinks with which it is usually accompanied by vodka, whiskey or rum, the number of calories can skyrocket above the recommendation of the World Health Organization: 2,000 calories a day for a man and 1,800 for a woman.

Alcohol prevents calories and carbohydrates from being burned, so it is not advisable in any case to abuse this type of drink. Whether or not you are dieting.

Alcoholic beverages (unlike packaged foods) are not required to reflect nutritional information on the label. They are not, in fact, food per se. But you can research to see which ones have the most calories.

The calories in a glass are consistent with the graduation. At the top of the list are therefore liquors, and specifically vodka, with 300 kilocalories for every 100 milliliter glass (a couple of shot glasses for example. Then there are anise (297 kilocalories), the whiskey and cognac (280), rum and gin (244), and pomace (222) .The most explosive mixture comes from thePina Colada(lemon, coconut and rum juice), a real bomb with 644 kcal (a Big Mac hamburger is 510 kcal)

On the other hand, beer and wine, two of the most consumed alcoholic beverages in our country, are among the least fattening. Thus, contrary to what many think, a beer (200 cc) is only 70 kcal and a can, 105. In the case of wine, a glass of red is 74 kcal and white, 79.

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Weight loss diets: Experts reveal the drinks you shouldnt even try if you want to lose weight effortlessly - Explica

If you want a summer beach body, it's not too late. Despite the global lockdown, summer is here in the northern hemisphere anyway. Sad to say, though, that the lockdown probably means we now need to lose weight and regain lost ground, if we want to get a six pack. Fear not, however, because senior kettlebell specialist Eric Leija is here to provide you with an exclusive, 10-minute full-body single kettlebell home workout. This will help you get a beach body regardless of whether you are, strictly speaking, allowed to go to the beach or not.

For this home workout, all you'll need is a single example of the best kettlebell you can find. And some persistence. There's no need to buy all the home gym equipment in the world just one little (or not-so-little weight).

Since this is a kettlebell workout, get ready for some functional muscle training with a lot of joint movement. Eric devised this 10-minute full-body single kettlebell home workout so it works ALL the muscles in the body as well as being downstairs neighbour-friendly. You won't do any jumping jacks, burpees or tuck jumps here.

No kettlebell? No worries: try this home workout with NO weights

And consider this: the best time of day to workout for maximum weight loss

If you are new to working out, please make sure you did a full warmup and pay extra attention to your lower back: you will need a strong core for kettlebell cleans and deadlifts. If your core needs more training, check out the best core workout we put together. Please be mindful of your surroundings and make sure there is enough space around you so you can swing that kettlebell freely without knocking your new TV off its stand.

If you are at all concerned about doing this 10-minute full-body single kettlebell home workout, had issues with obesity previously or are recovering from an injury, please consult a medical professional first and get a training buddy to keep an eye on you as you work out. When it comes to working with weights, it's better to be safe than sorry.

For more kettlebell and bodyweight workouts, check out Eric's Instagram (@primal.swoledier) and Youtube accounts. He and his team also have a new app coming soon with structured workouts, keep your eyes peeled!

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Amazon UK has some kettlebells at least

Amazon USA does too!

Generally speaking, kettlebells are selling out as if they are toilet roll in the early days of lockdown. However Mirafit UK has a selection that will probably suit most people.

Shop kettlebells at Mirafit

Argos may have kettlebells in your local area

Fitness Superstore has a few kettlebells

JTXFitness, basically has no kettlebells, but they'll come back in stock at some point.

(Image credit: The Protein Works)

If you are after those sweet gains, eating the right amount of protein is as essential as the training itself. Only training would not be enough to build a strong frame, you also need to aid muscle repair and regeneration by providing your body with protein throughout the day. An average adult need anything in between 1.6-2 grams of protein per body kilo per day if they work out actively.

The most convenient way to consume protein is to mix protein powder with water or milk/substitute and have it as an on-the-go snack after the workout. For the best results, use a protein shake blender to mix the ingredients. Alternatively, you can also snack on protein bars or the best jerky instead of chocolate or biscuits.

It you have a fast metabolism, consider taking weight gainer protein: these meal replacement powders have loads of carbs as well as protein, helping you gain weight easier as you bulk up.

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The workout consists of 10 sets where you perform the following kettlebell flow:

Each set is 60 seconds long with 40 seconds work and 20 seconds rest. Go as hard as you can for 40 seconds without compromising your lower back and the integrity of your wrist bones. Controlled movement is essential, pay attention to where the kettlebell is and how you will move it from one exercise to the other.

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(Image credit: Eric Leija)

Go down on the floor in a high plank position with one arm resting on the kettlebell. Do a push up and as you return to the starting position, pull the arm up that's not on a kettlebell in a rowing movement. Keeping your core engaged will prevent your hips from twisting. Place the hand back down on the floor and return to the staring position yet again.

(Image credit: Eric Leija)

(Image credit: Eric Leija)

Jump up and grab the handle of the kettlebell with the same arm that was resting on the kettlebell in the previous exercise. Your back should be straight, knees bent, glutes and quads engaged. Lift the kettlebell up using your glutes and quads until your are standing tall, then release it back down using one smooth controlled movement.

(Image credit: Eric Leija)

(Image credit: Eric Leija)

From here, you want to pull the kettlebell up using your biceps and back muscles. You want to pull the kettlebell up and back a bit in order to fully activate the biceps and the upper back muscles. Once there, release the kettlebell back onto the floor and return to the starting position.

(Image credit: Eric Leija)

(Image credit: Eric Leija)

You want to swing the kettlebell back in between your legs to gather some momentum and then swing it up and onto your shoulder. Make sure you have a firm grip on the handle and that you swing it around the wrist and not over the hand as you rest it on your shoulder. You don't want to injure your wrist by banging the kettlebell against it all the time.

(Image credit: Eric Leija)

(Image credit: Eric Leija)

Once the kettlebell is up at shoulder height, perform a deep squat, bending the knees and keeping the upper body tall. Push from the glutes and the quads as you stand back up, using your core to stabilise yourself.

(Image credit: Eric Leija)

(Image credit: Eric Leija)

Once you're standing tall again, you want to push that kettlebell up until your arm is fully extended. Keep that shoulder engaged and your body and arm straight, especially when your arm is fully extended. You wouldn't want to be unbalanced when you dangle a kettlebell over your head. Then, lower the kettlebell back down to the ground.

(Image credit: Eric Leija)

(Image credit: Eric Leija)

(Image credit: Eric Leija)

(Image credit: Eric Leija)

The final exercise in this flow is the most complex one too, the snatch. You want to use explosive yet controlled power all the way through the movement as you lift the kettlebell off the ground and raise it high above the head. Just like when doing the clean, you would like to rotate the kettlebell around gently so it doesn't slam into your wrist every time you do a snatch. Finally, lower the kettlebell down onto the floor.

Once done with the flow on one side, repeat the same flow using the other hand. Keep alternating sides until the 40-second set is up.

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This full body workout uses a single kettlebell to get you summer body ready in 10 minutes at home - T3

Weight loss was always one of the most searched for topics online, but ever since the lockdown, losing weight at home has become ever so popular, possibly because all of a sudden everyone started to gain weight due to their new, sedentary lifestyle. The good news is that losing weight at home needn't be difficult. You don't need to go full keto for weight loss although, okay, that could help.

To find out which five foods to avoid if you don't want to gain weight at home and five to eat instead for rapid weight loss we spoke to performance nutritionist Simon Jurwik who also happens to be the commercial director at Bulk Powders. In his humble opinion, some simple changes to lifestyle and diet can lead to great results. You don't have to do bodyweight workouts at home or use a running workout although that also might help.

Here are Simon's best tips on lockdown weight loss keeping in shape effectively and safely, with no dramas.

Simon doesn't believe in the idea of inherently 'bad' foods although even he wouldn't recommend chowing down on takeaway every morning. His motto is "everything in moderation". However he adds, "I would say to limit your consumption of the below whilst in lockdown as they are more calorie dense." Makes sense.

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Eat all your five-a-day in one go if you wish

(Image credit: Getty Images)

When it comes to weight loss, Simon vouches for calorie deficit: "You should try and eat a well balanced diet so you get the right amount of nutrients and minerals." Ideally, you would like to eat your five a day, a mix of fruits and vegetables, to make sure your vitamin levels are topped up.

It's easier than you think to add more greens to your meals: have some tomatoes with your breakfast bacon and eggs, have an apple mid-morning, some asparagus and kale with your lunch, a banana in the afternoon and half an avocado with your tea.

That's already more than 'just' five-a-day and it shows just how easy it is to add some extra fibres to your diet. Eating more fibrous can also help you feel fuller for longer, meaning you won't get hungry almost instantly after you had some food.

Simon recommends the following food groups to be included in your diet for effective weight loss:

Drinking more water can certainly help

(Image credit: Getty Images)

As Simon explains, "to avoid weight gain or to lose weight, you need to maintain calories compared to your energy expenditure to avoid weight gain or in a deficit for weight loss."

If this sounds a bit too complicated, here is what it means: you need to eat less than your maintenance calories in order to lose weight. Maintenance calories are what your body needs to function: on average, it is around 2,000 kcal for women and 2,500 kcal for men.

"A good way to do this is tracking your calories so you have a better understanding of how much youre eating." Simon adds "If you dont like specifically calorie tracking, then start monitoring your portion sizes. If you need to lose weight, simply reduce the portion sizes."

Calorie tracking can be made easy with apps like MyFitnessPal which can scan barcodes and do the addition for you, no need to calculate carbs/fat/protein manually.

If you want to lose weight, take in less calories than the ones you spend doing your daily activities. Although an average men burns 2,500 calories, if you spend most of your time at home and don't exercise much, your calorie needs are probably under that 2,500, more closer to 2,000.

Smart scales like the Tanita BC-401 body composition monitor can determine your base metabolic rate just by standing on it. Can'r get much easier than that.

You really should avoid most takeaways. Sorry!

(Image credit: Getty)

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Is keto diet the key to weight loss?

(Image credit: Fresh n Lean)

Going on a special diet can help, but only if it's controlled and you stick to it. "Ultimately, it comes down to adherence. If you find going lower carb keto diet is easier for you to stick with, then thats a good option. If you prefer intermittent fasting and you find you can stick to it, then thats one to explore" Simon adds.

The keyword here is 'adherence': avoid moving from one fad to the other on a weekly basis. Once you found the diet you can keep to it doesn't have to be an extreme one either just let your body adjust and eventually, you'll see the results.

The most important thing to remember is that once you get healthy, weight loss will come naturally. It's not about chasing after pounds lost; what's more important is to ease yourself into a healthy lifestyle and a sustainable diet. That will make you lose weight and keep it off, too.

Other special diets include the vegan diet, military diet and paleo diet. And loads more. Do we recommend these? Not necessarily but they are there as an option, should you want to try them for weight loss.

FitBit Aria 2 smart bathroom scale | Buy it for 119.99 at Amazon UKThis clever scaletells you your weight, BMI and body fat percentage which is all a lot of people want. It then reports this to your Fitbit account, so you can monitor your weight trends and use it alongside your Fitbit wearable's daily calorie-burn estimates. Add MyFitnessPal or Fitbit's own dietary features and you can then sync your meal-plans, daily calories consumed and weight goals, if you want.View Deal

Exercising regularly is not necessary for weight loss but it can certainly help

(Image credit: Getty Images)

In Simon's opinion, it's important to make a distinction between people who already have a certain muscle mass and people who 'just' want to lose weight: "It depends, if youre aiming to maintain a certain amount of muscle mass, you would need to continue exercising and in particular, resistance training, to hold onto the muscle mass you have."

Cardio has long been used for weight loss, let it be running on treadmills, indoor cycling or indoor rowing. But resistance training is also a great way to burn calories as well as doing HIIT workouts. The best resistance training for weight loss are the ones that use compound exercises, like this full body workout or this two-day push-pull workout.

"Similarly, if youve just completed a diet, which incorporated exercising and calorie restriction, youll need to continue completing the same level of exercise to maintain your weight. If you were to just stop, your calorie expenditure would go down and you will likely gain weight" Simon concludes.

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Supplement-wise, Bulk Powders has you covered

(Image credit: Bulk Powders)

Understandably, Simon knows a lot about topping up your energy levels with supplements: "having the right supplements in the right time can contribute to maintaining/losing weight when incorporated into a balanced diet. For example, if you follow a ketogenic diet, Bulk Powders has several products that are low in carbohydrates such as our Complete Keto Protein Shake, Complete Greens and Electrolyte tablets."

Supplements can come in many shapes and sizes and supplementing your diet doesn't necessarily mean chugging down gallons of protein shakes or weight gainers. Especially if you are following a strict diet, like the vegan diet or the aforementioned keto diet, taking some supplements will be inevitable to support your metabolism.

When using supplements to lose weight, our product Cutting Edge, contains Glucomannan which contributes to weight loss in the context of a calorie restricted diet.

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Need a little lockdown weight loss? Eat MORE of these five foods and LESS of these blacklisted ones - T3

When Rob Gronkowski shed weight, a lot of people thought he was done with football.

There was no way hed bulk back up to his playing weight after retiring from the New England Patriots.

Well, here he is back in the game. On his way, at least. And hes finally talking about his much-speculated weight fluctuation. The new Tampa Bay Buccaneers tight end talked about how much weight he actually lost in retirement on Wednesday and where he is in the process of putting it back on.

He shared the scoop with CBS Sports Chris Hassel.

My lowest I got to was 240, and it felt good, you know, Gronkowski said. Ive been above 260 pounds basically my whole entire life since high school. Since senior year in high school, I was 260.

I had never been under 260 since then. So it felt good just to drop that weight, ease up my joints, let my body free.

Gronkowski said he still has some progress to make, but hes close to getting back to his playing weight. Just how close? About four protein shakes.

Im about 257 pounds right now, Gronkowski continued. Everyone thinks Im like 240, 230. But Im basically four more protein shakes away from being at my playing weight. Im excited about that.

Story continues

Ill definitely be at my weight when its time to go. Ill be at 260 to 265 when its time to roll.

NFL training camps were initially slated to open in late July. With the COVID-19 pandemic dictating schedules, theres no telling when the Bucs will actually start training camp.

But with at least two months to go before camp could conceivably start, it sounds like Gronkowski is well on his way getting back to playing weight before taking the practice field.

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Rob Gronkowski reveals how much weight he lost, how close he is to putting it back on - Yahoo Lifestyle

From Men's Health

DIETING IS FOR losers. Keto, Paelo, Whole 30: America loves itself a fad diet, and some of them may even help you lose weight. Except that weight loss is only one of many reasons to eat a healthy diet.

The other reasons include fighting disease-stoking inflammation, keeping your cholesterol in check, fortifying your immunity, staving off (or blunting the effects of) diabetes, nourishing your brain, elevating your energy, and building strength.

For people who are serious about getting in shape and building muscle, that last word is critical.Diet is a key piece of building strength, says Brian St. Pierre, C.S.C.S., R.D., director of nutrition at Precision Nutrition, a company whose clients include the Carolina Panthers and the San Antonio Spurs.

Without adequate calories, macronutrients, and micronutrients, you will not be able to maximize strength, adequately recover, or perform at your peak," St. Pierre says.

And that kind of strength doesnt just apply to your workouts but to everything in between: at work, with your family, during downtime.

Will you likely lose weight on this program, too? For sure.

Will you gain muscle? Absolutelyalthough a strength diet considers not just mass but other factors in overall health.

The true strength of the Strength Diet, devised with the guidance of St. Pierre, is less about what you lose and more about what you gain: vitality, longevity, and simplicity.

Okay, this involves (a very little bit of) math. But the rest is way, way more delicious. Promise.

If you want to maintain your current bodyweight but add strength, your total daily caloric goal should be about 15 times your current bodyweight. So if you weigh 150 pounds, thats 2,250 calories daily (150 x 15).

This essential nutrient builds muscle and fills you up. The oft-cited target of eating about 1 gram of protein per pound of bodyweight is the gold standard. So if you weigh 150, thats 150 grams of protein, spread throughout the day. Target zoonutrients, such as creatine, that occur only in animal foods, to further stoke muscle power and strength.

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You need at least 20 percent of your calories to come from fats in order to maintain your hormone levels, says St. Pierre. And prize healthy fats. They lower inflammation, improve immunity, and boost your health. (So you never miss a workout.)

Start with a base of 20 percent. Pierre recommends diversifying the carbs you eat, making sure to include phytonutrients (nutrients that occur only in plant foods, with distinct colors signifying different types, to boost health and manage) and myconutrients (nutrients that occur only in mushrooms and other fungi, to avoid deficiencies that hamper physical function and strength).

You may want to tinker with this percentage as you adapt the diet to suit your tastes and needs.

Youll notice you have some calories left over, about 750. From here, how you allocate those nutrients is up to you. St. Pierre says to play around with adding more fat or more carbs until you find a balance that satisfies your stomach and your taste buds.

(If youre not sure where to start, split the remaining calories into carbs and fat and see how that feels.)

Use Precision Nutrition's calculator to do the work. Just plug in your data and choose Body Recomposition as your goal. Select your eating style and customize your macros (balanced, low-carb, low-fat, etc.). The formula will spit out a plan to maximize your strength.

How you choose to enjoy your Strength Diet is up to you. But heres roughly what a typical day might look like for that soon-to-be-strong-as-hell 150-pound guy.

Savory Oatmeal Bowl

2 soft-boiled eggs; 2 cups sauteed spinach; 4 cremini mushrooms (quartered); and 2 slices torn prosciutto (sizzled) over 1 cup cooked oatmeal, drizzled with olive oil and topped with freshly ground black pepper.

Nutrition: 449 calories, 30g protein, 38g carbs (7g fiber), 21g fat

3 large pieces beef jerky

Nutrition: 246 calories, 20g protein, 7g carbs (1g fiber), 15g fat

Salmon Burger with Wasabi Mayo

4 oz cooked salmon tucked inside a whole-grain burger bun and loaded up with 1 cup pea shoots, 1/2 avocado (sliced), and 1 Tbsp mayo mixed with 1/2 tsp wasabi powder. Serve with a ripe Asian pear.

618 calories, 37g protein, 47g carbs (14g fiber), 33g fat

2 scoops protein powder in water

220 calories, 48g protein, 4g carbs (0g fiber), 1g fat

Apricot Pork Chop with Kale-Cherry-Quinoa Salad

4 oz pork chop seared with 1/2 red onion (quartered) and 3 apricots (pitted and quartered). Serve with 1 cup cooked quinoa mixed with 1 Tbsp olive oil, 1 cup kale (finely chopped), 1 Tbsp apple-cider vinegar, 1/2 cup cherries (pitted and halved), and salt and pepper to taste.

653 calories, 39g protein, 76g carbs (11g fiber), 23g fat

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Fuel Up, Slim Down, and Build Massive Muscle With the New Mens Health Strength Diet - Yahoo Lifestyle

Mike Maser, a serial entrepreneur, has been focused on longevity since well before being diagnosed with stage 4 non-Hodgkins lymphoma more than five years ago. But he understandably took much greater interest in the potential role of fasting as a life-extending measure when he was convinced by friends to try it while undergoing cancer treatments.

While his care team "wasn't so excited about it," Maser recalls now, he was relatively young at the time, he hadn't lost a lot of weight as do some people when battling cancer, and to him, fasting made more sense than taking an experimental drug, so he tried it. He liked it, too. Indeed, while he largely credits an autologous bone marrow transplant for saving his life, he has become a student of -- and advocate for -- intermittent fasting in the ensuing years.

Perhaps it's no surprise that Maser, who earlier sold a coaching app called Fitstar to Fitbit for around $25 million, would ultimately end up overseeing a fasting app that he says is now growing at an accelerated clip. Called Zero, he acquired it from designer and friend Kevin Rose in 2018, a hand-off that we discussed with Rose last week.

Between Maser's track record and the world's growing interest in fasting, it's also no surprise that investors would want to get involved with him. In fact, today, his Montana-based startup, Big Sky Health -- it oversees Zero, along with a mediation app also acquired from Rose calledOak and months-old app called Less that helps users track their alcohol consumption -- is announcing it has raised $8 million in Series A funding.

Greycroft led the round, with participation from earlier investors, including True Ventures and Trinity Ventures . The company has now raised $12.2 million altogether.

Certainly, Big Sky Health seems positioned well for the times. Not only is fasting taking off -- Zero sees roughly 25,000 new downloads a day, says Maser -- but more people are trying to meditate their way through pandemic-related anxiety.

Story continues

They're also drinking a lot -- so much so that the World Health Organization has begun warning against alcohol altogether, cautioning that individuals cut back or else risk undermining their own immune systems.

Now, Big Sky -- which employs just 15 people and whose team has been fully distributed from its founding days two years ago -- just needs to keep its momentum going.

Toward that end, it has created a premium offering of Zero called Zero Plus, which provides custom fasting plans and what it describes as "science-backed content to help guide users on their health journeys." (The non-premium offering has more of a choose-your-own adventure vibe.)

"We kept hearing that users want more guidance," said Maser in a call yesterday. The premium offering will "adapt to you based on your own personal journey," including taking into account whether a user is new to intermittent fasting.

Big Sky's team is also creating a roadmap of what's next, which includes more social features for Zero. "We already have 800,000 people fasting together each night on the app, and users have a strong desire to encourage and interact with each other."

As for Oak and Less, they are also getting more attention. Though Less is "not about going sober, it's more about being mindful about how much you're drinking," says Maser, one can imagine it focusing increasingly on alcohol's effects on the body and mind as Big Sky builds its wellness empire.

As for Oak, one need only to look at bigger rivals Calm and Headspace to appreciate the size of the opportunity. Calm has so far raised at least $143 million from investors to date, shows Crunchbase. Headspace has raised at least $168.2 million. What investors are betting on? It's more Americans practicing meditation. Two years ago, for example, the Centers for Disease Control and Prevention reported that 14.2% of U.S. adults said they had practiced meditation at least once in the previous year. In 2012, just 4.1% of adults said they practiced meditation.

Read the rest here:
Big Sky Health raises $8 million to nurture its intermittent fasting, meditation, and alcohol consumption apps - Yahoo Lifestyle

This story is an update of a story that was first published on January 3, 2019.

But there's a delicious and healthy way to cut back on your use of meat while it's expensive and scarce: Start cooking like you live in one of the 21 sun-soaked countries that surround the Mediterranean Sea.

"Even though it's called the Mediterranean diet, it's not really a diet," said Atlanta registered dietitian Rahaf Al Bochi, a spokeswoman for the Academy of Nutrition and Dietetics, in a prior interview with CNN.

"It doesn't tell you what to eat and not eat. It's a lifestyle that encourages consuming all food groups but gives more weight to those which have the most health benefits," said Al Bochi.

That means an emphasis on plants: fruits, vegetables, grains, nuts and seeds. Fish and other seafood are consumed at least twice a week. Cheese and yogurt show up daily to weekly, in moderate portions; chicken and eggs are okay on occasion, but the use of other meats and sweets is very limited.

A diet in which meat is as rare as sweets? For anyone who thinks a meal is built around a portion of red meat, pork or chicken, the thought of a plant-based diet can seem overwhelming.

"It doesn't have to be a complete overhaul overnight," registered dietitian Kelly Toups said in a prior interview, "or be all-or-nothing for you to start to shift your health. When it comes to healthy eating, every bite counts."

Toups is the nutrition director for Oldways, a nonprofit nutrition organization dedicated to guiding people "to good health through heritage."

On the Mediterranean diet, you'll eat a lot of veggies and use all kinds and colors to get the broadest range of nutrients, phytochemicals and fiber. Cook, roast or garnish them with herbs and a bit of extra virgin olive oil.

Stay away from coconut and palm oil, warns Al Bochi. Even though they are plant-based, those oils are high in saturated fats that will raise bad cholesterol.

Add whole grains and fruit to every meal, but use nuts and seeds as a garnish or small snack due to their high calorie and fat content.

Eating this way, research shows, has tons of health benefits.

"From a health perspective it's great because people typically will reduce weight without trying so hard," said registered dietitian Stella Volpe who chairs the Department of Nutrition Sciences at Drexel University. "Plant-based foods are lower in energy and calories."

Whole grains an easy start

One of the easiest steps to take when starting the Mediterranean diet, Toups says, is to replace refined grains with whole grains. Choose whole-wheat bread and pasta, and replace white rice with brown or wild rice.

"If you're comparing two different loaves of bread, for example, one might have 18 grams of whole grain per slice, and one might have 22," Toups said. "So if you're new to whole grains, perhaps you want to start lower and work your way up." (Eating a lot of fiber all at once can cause constipation.) Sandee to confirm addition.

Grains that have changed little over the centuries, known as "ancient grains," are also a key feature of the Mediterranean diet. Quinoa, amaranth, millet, farro, spelt, Kamut (a wheat grain said to be discovered in an Egyptian tomb) and teff (an Ethiopian grain about the size of a poppy seed) are some examples of ancient grains.

Each has a different taste and texture, so Toups suggests trying out one a month at home or at a restaurant.

"Mediterranean cuisine has been a popular trend for a while now," Toups said. "It's pretty easy to sample different Mediterranean grains and foods because these types of ingredients have become so popular in mainstream restaurants."

At least six servings of grains, maybe more, are suggested each day, and at least half of those should be whole grain, Toups says. If you're worried about the effect of carbs on your waistline, she suggests you look at the longer-term benefits.

"We definitely get questions about these low-carb diets," Toups said. "Just because something might help you lose weight quickly doesn't mean it was healthy for your body to do it that way. You can lose weight by catching malaria too, but that doesn't mean you should do that."

Rethink your protein

To maximize the benefits of the Mediterranean diet, varied sources of protein are key. That works beautifully for cutting back on meat products.

"You don't need to be eating meat and poultry every single day to get your protein requirements," Al Bochi said. "Beans and lentils are great sources of protein, as well. They also give you fiber, vitamins and a lot of antioxidants."

An easy way to start, Al Bochi says, is to cook one meal each week based on beans, whole grains and vegetables, using herbs and spices to add punch. When one night a week is a breeze, add two, and build your non-meat meals from there.

To do that easily, Al Bochi suggests stocking your pantry with easy-to-use ingredients. Some of her favorite protein sources are lentils, canned beans and chickpeas. Lentils take only 25 minutes to cook on the stove, she says, with no overnight soaking needed; canned beans and chickpeas only need to be rinsed before they can be tossed into soups and salads or used to make quesadillas or burgers.

When you eat meat, have small amounts. For a main course, that means no more than 3 ounces of chicken or lean meat. Better yet: Use small pieces of chicken or slices of lean meat to flavor a veggie-based meal, such as a stir fry.

Two servings a week of fatty fish such as salmon, herring, sardines and albacore tuna are a must on the Mediterranean diet due to their high content of healthy omega-3 fatty acids, a key to lowering your risk for heart disease.

The association suggests eating a wide variety of seafood to minimize any adverse effects. Shrimp, salmon, pollock, canned light tuna and catfish tend to have the lowest levels of mercury, the group says, while swordfish, shark, mackerel and tilefish have the highest levels and should be avoided, especially by children and pregnant women.

Dairy products are also a great source of protein. Eating Greek yogurt for breakfast or a cube of cheese as a snack is encouraged on the Mediterranean diet, as long as it's in moderation.

"In the Mediterranean, cheese is eaten in small quantities, such as a sprinkle of grated Parmesan on a soup or vegetable dish," Toups said, "and not in a four-cheese pizza sort of way."

Don't skip breakfast

Oldway's Mediterranean plan encourages breakfast. Otherwise, your body thinks food is scarce and slows your metabolism, contributing to weight gain.

Choose between whole-grain toast, bagels, pita or English muffins, spread with soft cheese, hummus, avocado or any nut butter. You can also substitute whole-grain cereal, such as oatmeal or granola, with up to a cup of milk, yogurt and soy or nut milk.

Add a small to medium fruit or a cup of berries, instead of fruit juice, as the fiber will help fill you up. To make that fullness last until lunch, the plan suggests adding an egg, yogurt or handful of nuts to the meal.

If you're not pressed for time in the morning, breakfast can be a much larger affair. A breakfast wrap, veggie omelet or frittata, or a whole-grain pancake with fresh berries and yogurt are all good choices.

You can also think outside the box. Why not try leftover soup or a big plate of roasted veggies for breakfast?

"Many people in the Mediterranean eat small platters of food for breakfast," Al Bochi said. "A few olives, some cheese, some honey and fruit, things like that."

Rethink dessert

Daily dessert within a Mediterranean diet is also different than the typical American selection.

"Eating fruit that is in season is the dessert of choice in the Mediterranean region," Al Bochi said, "rather than our typical pastries, cookies and cakes."

If you tire of eating raw fresh fruit, get creative. Poach pears in pomegranate juice with a bit of honey, then reduce the sauce and serve over Greek yogurt. Grill pineapple or other fruits and drizzle with honey. Make a sorbet out of fruit, including avocado (it's really a fruit). Stuff a fig or date with goat cheese and sprinkle on a few nuts. Create a brown rice apple crisp or even a whole-wheat fruit tart.

Some cultures in the Mediterranean add a glass of red wine to their daily meal.

But if you enjoy vino, it's fine to treat yourself with a small glass of red wine at dinnertime as part of the Mediterranean diet, says Al Bochi. It's also okay to add the occasional bakery treat or other guilty pleasure. After all, there is no food that is truly off-limits.

"People have this mentality of 'OK, I need to cut sugar out, cut carbs out,' " Al Bochi said. "But I encourage you to think, 'what can I add to my diet?' Where can you add more fruits and vegetables? Where can you add more beans and lentils and whole grains? Where can you add some of those healthy fats?"

"So that's the mentality I encourage," she said. "A more positive approach to creating healthy behaviors."

Add joyful movement and socialize

Interestingly, the underlying principle of the Mediterranean diet isn't about food. Instead, the greatest emphasis is placed on exercise, mindfully eating with friends and family, and socializing over meals.

"We encourage at least 20 minutes per meal," Al Bochi said. "I understand that can be hard for a lot of people to implement, but start small. Turn off the TV, put away the cell phone, focus on meaningful conversations, chew slowly and pause between bites. That could be the start to your mindful eating journey."

As for exercise, it doesn't have to be in a gym.

"The Mediterranean lifestyle is walking with friends and family," Toups said. "Instead of thinking of exercise as something that you have to do, just walk or dance or move in joyful ways."

Visit link:
Overcome the coronavirus meat shortage by adopting one of the world's healthiest diets - CNN

SHOCKING new research today revealed that one third of all hospitaldeaths from Covid-19 in England have been among diabetics.

Experts said the major study, which included all patients hospitalised with coronavirus over ten weeks, showed that diabetes which is often fuelled by obesity is driving Britain's death toll.

1

In particular, it revealed that Brits withtype 2 diabetes face double the risk of dying if they catch the deadly virus.

This revelation has inspired many people with type 2 diabetes to try and get their condition into "remission" - this means that your blood sugar levels are healthy without needing to take any diabetes medication.

But how exactly can you reverse type 2 diabetes? Wellevidence suggests that the key to remission is weight loss.

In particular, research from Diabetes UK has shown that losing around 15kg within three to five months significantly improves your chances of putting your type 2 diabetes into remission.

It's important to point out that if you do want to start losing weight quickly to work towards remission, you should talk to a healthcare professional before you begin.

Here, with the help of some top experts, we take you through some of the main ways to reverse type 2 diabetes...

One way people can increase their chances of reversing type 2 diabetes is through regular exercise.

This is because keeping active can help you keep your weight under control and reduce your cholesterol a risk factor in diabetes.

Emma Shields, Senior Clinical Advisor at Diabetes UK, told The Sun Online: "We understand that people might not have access to their usual form of exercise but staying at home doesnt have to mean we move less.

Things like hoovering, dancing to music, or working in the garden - if you have one - can all count

"Theres lots you can still do to increase your heart rate.

"Things like hoovering, dancing to music, or working in the garden - if you have one - can all count."

Dr Daniel Atkinson, clinical lead at Treated.com,adds that even you dont get some exercise every day, those with type 2 diabetes should still aim for a weekly target of two and a half hours.

He says: "Go for walks outside and get some fresh air - but be sure to practise social distancing when you do so."

What are the symptoms of type 2 diabetes?

Symptoms of type 2 diabetes include:

Source: NHS

Some people have put their diabetes into remission by losing weight through alow-carb diet.

Dr Sarah Jarvis, GP and Clinical Director ofpatientaccess.com, says: "In the last few years, more and more people with type 2 diabetes have been following a low-carb diet.

"Replacing refined carbs with lots of low-carb vegetables and foods with low glycaemic index (a measure of how fast food is absorbed and causes your blood sugar levels to spike) can help you lose weight.

"But in addition, it may even allow you to put your diabetes into remission allowing you to stop your medicine but keep your blood sugar levels normal."

Generally, low-carb eating is when you reduce the total amount of carbs you consume in a day to less than 130g.

To put this into context, a medium-sized slice of bread is about 15 to 20g of carbs, which is about the same as a regular apple. On the other hand, a large jacket potato could have as much as 90g of carbs, as does one litre of orange juice.

One of the best ways to lose weight and get type 2 diabetes under control is through drinking more water.

This is because water is known to boost your metabolism, cleanse your body of waste and it also acts as an appetite suppressant.

Helen Bond, registered dietitian, told The Sun: "Drinking enough water and fluid is essential to help our bodys function well.

"We get some fluid from the foods we eat, but on top of this, its estimated women need around 1.6 litres of fluid and men around two litres a day.

"Water is the best choice as its calorie and sugar free, but tea and coffee, low sugar squashes, reduced fat milks and diet fizzy drinks also count towards our fluid intakes."

Cutting down on your alcohol intake can help to maximise your weight loss and boost your chances of reversing type 2 diabetes.

This is because alcohol has a sneaky way of increasing your daily calorie intake without you realising it.

One pint of beer contains an average of 208 calories while a glass of wine may contain 83 calories.

On top of this many people find themselves reaching for a pizza or a kebab after a night of heavy drinking - which will make your calorie intake go up even more.

Helen says: "Make sure you stick to no more than 14 units of alcohol per week, as drinking too much alcohol can irritate our digestive system and can also interfere with your blood sugar levels.

"Alcohol can also contain a lot of calories, which can lead us to putting on weight."

Cooking meals from scratch puts you in control - and should help you to cut down on unhealthy foods.

Dr Atkinson says: "Being at home more may give you the opportunity to eat fresh food and make home cooked meals more often than you normally would.

"You should reduce your intake of processed foods like ready meals, and cook your meals from scratch so you can have control over the amount of fat, salt and sugar is in your food.

Cook your meals from scratch so you can have control over the amount of fat, salt and sugar is in your food

"Recipes are easy to find online, and easy to follow, if cooking is not your strength."

Emma, from Diabetes UK, adds: Now were spending more time at home, its a great chance to experiment with new recipes and foods.

"Cooking from scratch puts you in control, so you know exactly whats in your meals.

"Why not start by thinking about how you can get more vegetables into your meals? For example by grating carrot or courgette into pasta sauces, stews or soups."

Takeawaysare often cheap, convenient and satisfying but, unfortunately, they're not always very healthy. Sometakeaway meals can push you over your recommended daily maximum amount of salt and fat.

Dr Atkinson urges people to limit how many takeaways they have every month, particularly those with type 2 diabetes.

"Ordering a takeaway as a treat once in a while is fine, but you should try to keep it as that - maybe ordering one a week, or once a fortnight," he says.

"Set aside the night to order yourself a takeaway, like a Friday night, and plan your meals for the rest of the week.

"Social distancing should still be observed when ordering food, so pay for your meal online to avoid having to pay cash, and consider that you may not be able to collect your food from the delivery person themselves, but rather "from a safe distance."

Getting enough sleep can help aid weight loss - because sleep affectstwo "hunger hormones" known as ghrelin and leptin.

Ghrelin is released after the brain signals the stomach is empty, while leptin is released from fat cells to suppress hunger - and tell the brain it's full.

But, when you don't get enough kip, the body makes more ghrelin and less leptin - leaving you hungry and increasing your appetite.

Helen says: "Sleep is so important for your gut, immune and overall health, so try to get the NHS recommended six to nine hours of sleep every night.

"Your gut and immune health will thank you."

People can help themselves move closer to putting their type 2 diabetes into remission is by cutting down on unhealthy snacks.

Helen says: "The danger of being cooped up at home all the time, fed up and missing friends and family, is that we look to food to cheer ourselves up.

"So itstime to stop buying in too many high calorie, high fat, high salt foods during lockdown - they willdo your blood sugars, cholesterol levels and heart health no favours.

RISK FACTORAre people with diabetes more at risk if they catch coronavirus?

STAY SAFECoronavirus high risk groups - from diabetics and the obese to asthma sufferers

RISK FACTORQuarter of people who die of Covid in England have diabetes, NHS figures show

RISK FACTORSevere asthma & diabetes puts Brits 'at highest risk of dying from Covid'

AGAINST ALL ODDSDad, 89, beats virus despite suffering with diabetes & high blood pressure

Exclusive

TAKES THE BISCUITMPs and Commons staff spent over 122,000 on biscuits in three years

SUPER SLIMMERSSmart diet app could help you shed a stone in 12 weeks

SILENT KILLERTwo million at risk of type 2 diabetes & early death - signs to watch out for

TIME CHECKDont eat after 6pm - it increases your risk of obesity and type 2 diabetes

"If you dont have them in the house, you will not be tempted to constantly raid the fridge and cupboards, when you need a little pick-me-up to fill in the boredom gap."

Despite the above top tips, Diabetes UK say everyone with type 2 diabetes is different - and something may work for some, while they may not work for others.

Emma, Senior Clinical Advisor at Diabetes UK, concludes: There isnt a one size fits all so what is important to remember is that whatever you decide to do, it should work for you.

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The 8 ways to reverse type 2 diabetes as its linked to almost a THIRD of Covid deaths - The Sun

The University of Adelaide has been awarded $10.6 million for seven research projects to investigate issues such as immune disorders impacting on pregnancies, the over-consumption of unhealthy foods and beverages, and how to assist women to lose weight before conceiving.

The funding is through the National Health and Medical Research Council (NHMRC) 2021 Investigator Grant program, which invests in world-leading health and medical research projects to improve lives.

Professor Anton Middelberg, Deputy Vice-Chancellor (Research) says the University of Adelaide has a strategic commitment to tackling the grand challenge of improving health and wellbeing for all society.

This funding announcement allows our researchers to deliver on our health priority, contributing vital work to a range of important health and medical issues, Professor Middelberg said.

The COVID-19 pandemic has shown us that funding health and medical research is crucial and we believe our researchers are well placed to help address some of the worlds most pressing health issues.Professor Anton Middelberg, Deputy Vice-Chancellor (Research), Tthe University of Adelaide

The COVID-19 pandemic has shown us that funding health and medical research is crucial and we believe our researchers are well placed to help address some of the worlds most pressing health issues.

Professor Sarah Robertson, Director of the Robinson Research Institute, has received $3.56 million to advance scientific understanding of human reproduction, fertility and pregnancy health.

The immune response is a key driver of many infertility and pregnancy problems, and immune factors are emerging as strong targets for novel preventative and therapeutic interventions, Professor Robertson said.

We will develop new predictive diagnostics for immune-based reproductive and pregnancy disorders, and uncover the underlying causes.

This will allow us to progress towards preventing and better managing these conditions, and improve fertility and birth outcomes for families in Australia and around the world.

Reproduction and pregnancy disorders affect more than a hundred thousand Australian families every year, with long-term health and wellbeing impacts to women, men and children.

Importantly, this work will translate knowledge into practise, delivering benefits to consumers, clinical practitioners and health care services.

Funding has also been awarded to:

Professor Peter-John Wormald $2,360,520 to continue to generate insights into how chronic sinusitis develops and allows targets for treatment to be identified. The research is focussed on the interaction between different bacteria and bacterial products in generating and prolonging chronic inflammation. This approach has already led to the generation of new therapies for treatment and for improving the outcomes after surgery.

Professor Jodie Dodd $1,705,260 to advance healthy dietary and clinical advice for pregnant women, and to evaluate how best to assist women lose weight before conceiving. Approximately 50% of women are overweight or obese on entering pregnancy, placing women and their infants at increased risk of well-documented complications.

Professor Caroline Miller $1,449,800 to apply the lessons from tobacco control, where Australia is a world leader, to an area of public health where Australia lags; dietary risk and the over-consumption of unhealthy foods and beverages.

Associate Professor Zachary Munn $645,205 to investigate and improve the quality and science of the synthesis of medical research through the development of an evidence synthesis taxonomy. This will be a comprehensive resource for policy makers, academics, clinicians, consumers and all others who are interested in rigorous and transparent methods of evidence synthesis for informing knowledge, policy and practice.

Dr Roula Ghaoui $279,725 to identify the genetic bases of hereditary muscle disease using the latest genetic sequencing technology known as RNA-sequencing. The ultimate aim of the project is to help inform best practice guidelines for the diagnosis and management of patients with inherited myopathies and limb-girdle muscular dystrophy in Australia.

Dr Devendra Hiwase has received funding through the Medical Research Future Fund (MRFF) Priority Round $620,205 to research therapy-related myeloid neoplasm, a poorly understood blood cancer associated with extremely poor clinical outcomes causing early death in otherwise long-term cancer survivors. The aim is to improve outcome of these patients by minimising the risks and developing rational combination therapies.

See more here:
$10.6 million in crucial health and medical research - Mirage News

Teresa and Paige Comer have just reached their eight and six stone awards respectively by carrying on their dieting during the lockdown.

They are both members of Ruth Mahaffeys group, normally held every Monday and Tuesday at Braunton Academy and still meeting now in cyberspace.

With the onset of coronavirus Slimming World has launched a new temporary virtual weight loss service.

The idea is to enable its members to continue to enjoy in a virtual environment the vital weight loss support, but also the friendship and community spirit, they find in their local group each week.

Teresa said: We had both just achieved awards of five and seven stone when large groups of people had to stop meeting due to corona virus and luckily within a week or so Slimming World had arranged Zoom groups.

At first it seemed strange but it turns out virtual is almost just as good, if not better, because we can turn up in our pyjamas and still get the same help and support that we need as well as seeing the faces of the people we miss.

We dread to think what we would do left up to our own devices and almost certainly wouldnt have lost as much, maybe even gained.

Teresa is currently furloughed while Paige works as a domiciliary carer in Braunton, supporting the elderly and vulnerable.

Paige added: Losing weight is not all sunshine and roses, there has been loads of good weeks and plenty of bad weeks - we both have another two stone to lose so are using it as a competition as to who can get there first, currently weve received the past three awards in the same weeks by complete coincidence - so game on!

We now thoroughly enjoy our Monday night group, its some time just for us, the best thing about slimming world are the people, the other members have become like our second family, there for us in good times and bad with support, encouragement and lots of great tips along with Ruth, our amazing consultant without whom a lot of us would struggle.

The plan is easy and liveable as nothing is frowned upon, just a little of everything in moderation.

It has taught us both to cook a lot of new recipes (extremely helpful now with everything closed and ingredients sometimes scarce or unavailable) and has persuaded us to try different things that we may not have tried before.

Consultant Ruth said: The new online package includes access to a weekly virtual group using video conferencing.

I host a group and invite members to join from home to continue to get support to make healthier food choices and find new ways to stay active indoors.

Ruth runs her virtual Slimming World groups on Mondays and Tuesdays for more details call 07786 324081 or go to http://www.slimmingworld.co.uk .

Link:
Weight loss in lockdown: Mum and daughter lose 14 stone thanks to Slimming World - North Devon Gazette

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