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By Ramya Ramachandran

The rapidly-growing global population, our longer lifespans, and changing living environments are placing new and increased stresses on our physical and mental well-being. The challenge of how to protect ourselves effectively against disease is, therefore, an ever-increasing concern across the world. Conversations regarding immunity have become more important, given the periodic outbreaks of infectious diseases such as SARS (Severe acute respiratory syndrome), MERS (Middle East respiratory syndrome), and now the COVID-19 pandemic, that within a few short months, has led to nearly four million cases across the world.

While there are simple hygiene practices to help reduce the spread of the coronavirus infection - regular handwashing, avoiding touching the face with unwashed hands, social distancing, and disinfecting frequently touched objects there is increasing research-based evidence that proper nutrition is another important way to build our immunity, thus helping reduce the risk and impact of virus infections.

Nutrition and immunity the Indian scenarioEssential and key nutrients work together to support a healthy immune system. These nutrients include vitamins A, B 6 , B 12 , C, D, E, and folate; trace elements such as zinc, iron, selenium, magnesium, and copper; as well as the omega-3 fatty acids EPA and DHA. Intake of these key nutrients in optimal amounts is necessary to support the complex immune system.

The traditional Indian cuisine is extremely diverse and ideally should provide sufficient amount of these nutrients. However that is not the case nowadays, since the typical Indian diet now is increasingly shifted to high-fat, high-salt and high-sugar foods. Combine this with low fiber intake and a sedentary lifestyle, and you have the recipe for a suboptimal immune system. A large number of Indians are thus consuming much lower quantities of vitamins and other micronutrients: our intake of Zinc, and Vitamins C and D is generally lower than what is required for optimal immune function; a typical Indian diet may not include essential omega-3 fatty acids EPA and DHA in adequate quantities, since these are found primarily in fatty fish.

These nutritional gaps lead to lifestyle diseases, and make us vulnerable to viral infections. It should come as no surprise to us that diabetes and obesity are on the rise, and about 50% women, as well as children under the age of five, are anemic in India.

Consuming nutrient-rich foods such as lemons and oranges, papayas and gooseberries, leafy greens, dry fruits and nuts, cereals such as maize and amaranth seed, is a great way to obtain these desired nutrients. In addition, ensuring a diet that provides the right proportions of fiber, fats, carbohydrates, and proteins. However, this may not always be possible for certain populations or groups of people. For example, the prevalence of a vitamin B 12 insufficiency is higher among the vegetarians.

In such cases, nutritional supplements offer a reliable and safe option to help support the immune system. Companies such as Royal DSM are at the forefront of enabling these nutritional innovations, supplying nutritional ingredients for the F&B, dietary supplement, early life nutrition, medical nutrition and nutrition improvement industries.

Adopting proper safety and hygiene measures are key to limiting the spread of viral infections in communities. Proper nutrition also plays an important role, via a balanced diet and/or nutritional supplements, in keeping our immune systems healthy, and helping prevent disease.

- The author is a Dietitian, Lactation Counsellor and Diabetes Educator based in Chennai.

Originally posted here:
Add papaya, leafy greens to your plate; proper nutrition can help boost immunity and help fight Covid-19 - Economic Times

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Supplements: To take them or not?

It seems like every corner of the internet is overstuffed with ads for vitamins, herbal remedies, fat-loss supplements, muscle-building shakes and sleeping pills.

As someone who's worked in the health fitness industry for years, I know that much, if not most, of it is just clutter. It's charlatans and hustlers trying to make a quick buck off of your pain points. It's great marketers who know that phrases like "lightning fast weight loss" and "banish cellulite forever" sell products that may or may not be straight-up flimflam.

In the largely unregulated supplement industry, many products are ineffective, full of fillers or undisclosed ingredients. Some are downright dangerous. Who can you trust? How do you know which supplements are best for you? What products are actually effective -- and safe to take?

Our Health & Wellness newsletter puts the best products, updates and advice in your inbox.

I want to preface the rest of this article with two very important disclaimers:

First, it's impossible to cover everything you need to know about choosing safe and effective supplements in one article. If you want to learn more, you should read official information from the Food and Drug Administration (FDA), the Office of Dietary Supplements (ODS) and the US National Library of Medicine. While I cite many primary studies in this article, you can browse the PubMed database for more information on specific supplements., their uses, benefits and risks.

Second, although I have training in nutrition, anatomy and physiology, I am not a registered dietitian nor a doctor of any sort. If you are interested in taking supplements for a particular symptom or medical condition, please, please, please consult a registered dietitian or your doctor before doing so.

Now onto what you should know about supplements before you waste your money.

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Currently, the supplement industry is largely unregulated, especially compared to the food and drug industries. The FDA still uses an act passed nearly 20 years ago -- the Dietary Supplement Health and Education Act of 1994 (DSHEA) -- that only has one real stipulation: "Manufacturers and distributors of dietary supplements and dietary ingredients are prohibited from marketing products that are adulterated or misbranded."

This means the manufacturers themselves are responsible for testing the safety and efficacy of their products, as well as for labeling their own products. The FDA can crack down on a supplement after it hits the market if it's incorrectly labeled or unsafe, but by that time, damage may already be done.

You can learn more about what's required of supplement manufacturers by reading the FDA's FAQ on dietary supplements. However, FDA Commissioner Scott Gottlieb did announce in a February 2019 statement that he plans to implement stricter regulations, so things are definitely looking up for the supplement industry.

Nonetheless, here are a few examples of what has happened in the past because of the low-level regulation:

Personalized vitamins are better than taking whatever you find on the shelf, but you should still consult a doctor or dietitian about supplements for particular concerns.

If your diet, lifestyle, fitness routine, sleep habits and health status aren't the same as anyone else's, why would it make sense to take the same supplements as everyone else?

For some supplements, this is obvious: You probably wouldn't feel inclined to take a calorie-dense, high-protein and high-carb post-workout shake if you weren't trying to build muscle. You also probably wouldn't reach for sleep aids if you don't have trouble sleeping at night.

For other supplements, the disconnect isn't so conspicuous. Everyone needs vitamins, right?

Yes, everyone does need vitamins and minerals and other certain nutrients (here's a very helpful PDF chart from the FDA on the main nutrients, their functions and RDAs), but not everyone needs the same amount of the same nutrient.

Take vitamin B12 as an example: People who eat a vegan or vegetarian diet may benefit from supplementing with B12 because this vitamin is found primarily in animal products or fortified products. If you eat eggs, dairy products, chicken, seafood or steak, you likely don't need additional vitamin B12.

If you're interested in learning more about which vitamins you actually need, I highly recommend reading The Vitamin Solution by Dr. Romy Block and Dr. Arielle Levitan, two doctors who founded Vous Vitamin, a personalized multivitamin company.

I found this book to lay out all of the essential knowledge on vitamins, minerals and other supplements in a way that's easy to understand and can help you determine which supplements are best suited to you -- or at least open up a helpful discussion with your doctor.

Supplements will never be as good as eating whole, nutrient-dense foods like fruits and vegetables.

It's unfortunately a myth that taking vitamins and supplements can replicate a healthy diet. Just like you can't "out-exercise" a poor diet, you can't "out-supplement" one either. Vitamins can certainly help bridge the gap between what you get from your diet and what you don't, but using supplements as a way to "fix" your diet won't work.

There are so many nuances at play here. For example:

That list is far from comprehensive, but you can see that vitamins and supplements don't just magically undo poor eating habits. Scientific conclusions vary greatly -- from "we don't need vitamins at all" to "the benefits outweigh the risks" -- but the general consensus seems to be that vitamins and supplements can help prevent nutrient deficiencies in certain populations and when taken correctly and support health in conjunction with a nutritious diet.

Taking too many vitamins can result in dangerous side effects, so be careful to check the Recommended Daily Allowance (RDA) for each vitamin you take.

One common vitamin myth is this: "If I take too many vitamins, it's fine, because my body will only keep what it needs and get rid of the rest as waste."

This is a pervasive mindset but a dangerous one. You can, in fact, overdose on vitamins. The term is "vitamin toxicity" and it can happen with any vitamin. For almost every vitamin, there is an established Recommended Daily Allowance (RDA) or Adequate Intake (AI), as well as a Tolerable Upper Intake Level (UL).

The RDA or AI signifies an ideal daily intake while the UL indicates the high end of what's safe to consume. RDAs, AIs and ULs are all values under Dietary Reference Intakes (DRIs), the set of reference values assigned to foods and supplements for consumption.

Recently, experts have seen an increase in vitamin D toxicity, likely related to the touting of vitamin D's benefits on immune function, bone health and mood.

It's not just vitamins that can be toxic either: Minerals taken in high doses can be toxic, as can electrolytes, herbs and sports supplements. Zinc, for example, a mineral known and loved for its immune-boosting properties, can actually cause immunosuppression in extremely high doses.

Pre-workout supplements high in caffeine can cause abnormal heart rhythms and severe overdoses can be fatal. Potassium, a well-known electrolyte found in foods such as bananas and spinach and in sports drinks, can also cause toxicity. Called hyperkalemia, this condition can lead to muscle weakness, fatigue, nausea and, in severe cases, life-threatening heart arrhythmias.

Surpassing the UL of any vitamin, mineral, electrolyte or other supplement can cause harm, so be careful to do your research on any supplements you intend to take.

Some supplements can reduce the effectiveness of certain medications or result in side effects -- talk to your doctor about supplements if you take medications.

If you currently take prescription or over-the-counter medications regularly, you should talk with your doctor about drug-nutrient interactions.

A drug-nutrient interaction is any reaction that occurs between a vitamin, mineral, antioxidant, electrolyte or other nutrient and a medication. A drug-supplement interaction is any reaction that occurs between a supplement and a medication.

Good intentions to supplement your diet with vitamins, minerals and herbs can backfire and cause complications. Take these examples:

Supplementing smartly can optimize your health and fitness, but supplementing poorly can potentially be dangerous.

If you're generally healthy and want to take supplements for overall health, I think the best bet is to use a personalized multivitamin service, such as Vous Vitamin, Baze or Persona Nutrition. This isn't as good as going to a doctor or dietitian, but it's far better than just swiping the first multivitamin bottle you see into your cart at the grocery store.

Some of these companies have more thorough personalization processes than others, but in general, with a personalized multivitamin, you can feel confident that you're not getting too much of a specific vitamin or consuming a vitamin that may be necessary or actually harmful to you.

If you don't go that route (and even if you do), you should always (always!) look for signs that a supplement is legitimate. By legitimate, I mean it's undergone third-party testing and/or evaluation, and it is certified not to include any ingredients other than what's on the label (aka it doesn't have any shady fillers). Those signs are:

Even better yet, look for a nutrition facts label versus a supplement facts label. A nutrition facts label means the product is sold as a food product, not a supplement, which means it has been evaluated and approved by the FDA for human consumption. A whole-food supplement with a nutrition facts label, an NSF certification, a USP Verified Mark and GMP certification is the best of the best.

To avoid vitamin toxicity, check the labels of every supplement you take. If you take multiple supplements every day and also get vitamins from food, you can put yourself at risk for vitamin toxicity -- for instance, if your protein shake is fortified with vitamin B12 and your multivitamin contains 250% of the DRI for vitamin B12, you may want to alternate them or choose a different protein shake that isn't fortified.

Finally, I'll end with the same sentiments I opened with: Please consult your doctor or a registered dietitian if you're interested in taking vitamins or supplements for a specific symptom or medical condition.

Not only can supplements dangerously interact with medications you may be taking already, it's important to rule out any medical conditions that may need to be treated with prescription medication.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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Do you really need to take a vitamin? 5 things to know before you buy - CNET

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One of the first aspects of our lives that the COVID-19 pandemic affected is what we eat.

Canadians were told to stay at home as much as possible, minimize trips to grocery stores, sanitize everything and adapt how they prepare meals in their household.

With 40 per centof Canadians saying in April that they were not ordering food from restaurants because of a fear of infection, figuring out what to make every night presented a new challenge.

Research Co. and Glacier Media asked Canadians about what they are eating, how long it takes for them to make dinner and whether the isolation of the lockdown has forced them to reach for ampler clothes insider their closets.

Earlier this year, the federal government updated Canadas Food Guide, a document that proposes ways for residents to achieve a healthy diet. Across the country, two-thirds of Canadians (66 per cent) say they are very familiar or moderately familiar with Canadas Food Guide, a proportion that jumps to 75 per centamong women.

This high level of familiarity would suggest that Canadians are following the governments recommended guidelines. But, as is often observed with bylaws related to bike helmets, pet waste or alcohol in parks, they are not being followed intently. Only 41 per centof Canadians say they follow the recommendations of Canadas Food Guide all the time or most of the time.

Canadians who have decided to discard specific foods from their diet (such as vegans, vegetarians and pescatarians) are more likely to abide by the recommendations of the guide (62 per cent)than those who can be described as omnivores (37 per cent).

Nobody should attempt to blame younger generations for the demise of government-endorsed nutritional habits. Canadians aged 55 and over are the most likely to say they never follow the recommendations of Canadas Food Guide (35 per cent). The proportion of rejecters is lower among those aged 35 to 54 (28 per cent) and those aged 18 to 34 (22 per cent).

Aside from the fact that many Canadians are not following the guide, there are some shifts in what we are consuming during the pandemic. One in five Canadians (19 per cent) report eating less fish and shellfish, and a slightly smaller proportion (15 per cent) are eating less meat. In contrast, similar proportions of Canadians are adding more legumes (14 per cent) and poultry (13 per cent) to their diets.

Practically one in four Canadians (24 per cent) say they are eating more fruits and vegetables than before the pandemic began, a proportion that includes three in 10 of those aged 18 to 34.

For the past several weeks, social media posts have been overloaded with pictures of people baking. Ingredients such as flour and yeast were in short supply at one point, and conversations that included the phrase sourdough starter multiplied. In our survey, one in five Canadians (21 per cent) say they are baking bread more often at home, and three in 10 (29 per cent) are baking more cookies and cakes than before the pandemic began.

Once again, millennials are leading the way, with 30 per centof Canadians aged 18 to 34 baking bread more and 39 per centindulging more often in homemade desserts.

In July 2019, we looked at how much time Canadians spent making dinner on an average weeknight. At the time, 30 per centof residents said they were done in less than 30 minutes, 60 per centdevoted 31 to 60 minutes to prepare a meal and 10 per centtook more than an hour to make dinner.

With fewer Canadians commuting and many working from home because of the pandemic, we could assume that more time would be spent learning about ingredients and partaking in more challenging recipes. This is not the case. The proportion of Canadians who prepare dinner on a weekday in less than half an hour increased by six points to 36 per cent, and those who spend more than hour are down slightly to eight per cent.

The final question looked at the effect of the lockdown on our waistlines. Just over three in 10 Canadians (31 per cent) confide that they have gained weight during the pandemic, while a majority (52per cent) report no change and 14 per centsay they have lost weight.

Women (33 per cent) and Canadians aged 18 to 34 (36 per cent) are more likely to acknowledge that they have gained weight recently. Regionally, the numbers are highest in British Columbia (33 per cent) and lowest in Ontario (29 per cent).

The pandemic has showed some fluctuations in the behaviour of Canadians when it comes to food. While familiarity with Canadas Food Guide is high, not many Canadians are looking at it when designing their meals. Even after spending all day at home, few Canadians are staying in the kitchen for more than one hour.

- Mario Canseco is the president of Research Co.

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How the COVID-19 pandemic has changed what's on Canada's menu - PrinceGeorgeMatters.com

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This interesting salad packed with superfoods is quick, easy and absolutely delicious.

Highlights

Let's just agree that a wholesome, easy salad is a quick-fix for everything, from a healthy mid-day meal to a wholesome evening meal. Salads are a great meal option on a bright, summery day. Imagine a bright, vibrant bowl of freshly cut fruits and veggies with refreshing dressing on the top. Doesn't the thought itself make you want one right away? And especially when many of us are working from home due to Coronavirus pandemic, healthy eating instead of binge eating is much more important. And salads with superfoods seem to be the best and easiest pick!

Superfoods have been the talk of the town since years now and over time, dieticians and nutritionists have helped clear the air about it. According to many nutritionists, superfoods are nothing fancy but many of our regular veggies, fruit, grains and seeds that are a powerhouse of nutrition. They can do wonders for our health, skin and hair.

Nutritionists and health experts always recommend to include these superfoods in our diet. From juicy berries to crunchy nuts and leafy greens, superfoods have a wide variety and we can prepare some of the most drool-worthy dishes from them. Salads seem to be the easiestpick, not only because it is delicious with a tangy dressing on top but is a powerhouse of nutrients!

(Also Read:5 Superfoods You Can Add To Your Daily Diet)

Here's a superfood salad recipe that one can prepare at home in no more than 15 minutes! Packed with the goodness of vitamin-C rich kale leaves, fibre-rich strawberries, onion, immunity-boosting blueberries and sunflower seeds, this salad is the perfect mix of taste and health. It is topped with a citrusy-tangy dressing that is made with chia seeds- another ingredient that comes brimming with nutrients such as iron, calcium, zinc, phosphorous, magnesium, folate, B vitamins among other essential micronutrients. Balsamic vinegar and table salt adds a flavourful punch to the dressing besides the crunch of chia seeds.

This superfood salad can prove to be an excellent way to boost immunity among other health benefits. It is wholesome, tasty and perfect for a quick meal.

Find the full recipe of superfood salad here. Try it at home and let us know your experience in the comments section below.

About Aanchal MathurAanchal doesn't share food. A cake in her vicinity is sure to disappear in a record time of 10 seconds. Besides loading up on sugar, she loves bingeing on FRIENDS with a plate of momos. Most likely to find her soulmate on a food app.

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Make This Superfood Salad With Berries And Seeds In Just 15 Minutes - NDTV Food

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Honey has been used since ancient times and the benefits of honey are also mentioned prominently in Ayurveda. Honey is a liquid made from the juice of flowers by bees. It is prepared by bees after a fairly lengthy process in several stages. Honey in Ayurveda enjoys the status of a medicine and now people all over the world have started using honey for sweetness too. Use honey in any form, it is equally beneficial for your health. Just before using it, make sure that the honey being used is real or adulterated, because eating adulterated honey can cause many health problems.

People are always confused about the quality of honey. Real honey is very thick and when added to water, it does not dissolve easily, rather it gets frozen in the bottom while fake honey dissolves quickly in water.

Honey is a rich source of essential nutrients, minerals and vitamins. The main nutrient of honey is Fructose, carbohydrates, riboflavin, niacin, vitamin B6, vitamin C and amino acids.

64 calories, 17 grams of sugar (fructose, glucose, sucrose and maltose) amd it does not contain fat, fiber and protein at all.

When the skin gets cut or peeled, it is very useful to use honey as the antiseptic properties which are present in honey heals the burnt area quickly and also protect the skin from infection.

Usage method: You can apply honey on the part where you have got a mild scratch in your skin or if some part has burnt a little. Applying honey will reduce irritation and prevents infection in that part.

If you are having cough from several days and it has not been cured, then you should use honey. The antibacterial properties which are present in honey prevent the infection from growing further and it also dilutes the phlegm, which brings out the phlegm easily.

Before going to bed, drink a teaspoon of honey mixed with lukewarm water. It also reduces the mucus and provides quick relief from cough or you can a drink liquid which prepared with ginger, honey and black pepper.

If your weight is increasing day by day, then consumption of honey can help you lose weight. So drink honey regularly because there is no fat in honey at all. Along with keeping weight under control, it also reduces the cholesterol level of the body.

Take a teaspoon of honey and half lemon mixed with a glass of lukewarm water and drink it on an empty stomach every morning.

Honey has a significant amount of essential antioxidants. The antioxidants present in it are very beneficial for the heart and protect against many diseases related to the heart. Apart from this, the main function of honey is to increase the body's immunity. The strengthening of immunity power protects against many infectious diseases.

To increase immunity capacity of the body, drink one to two teaspoons of honey mixed with lukewarm milk daily. Drinking honey in milk makes it more effective.

Honey also helps in improving the skin. It has properties that absorb the surrounding moisture and helps in retaining skin moisture. People who have very dry skin should use honey to keep their skin moist.

For those people who have dry skin: Take one tablespoon of honey and apply it on the dry part of the skin. Let it dry for 15-20 minutes and then wash off with cold water. Use it for 2-3 times in a week.

For skin whitening: To increase the radiance of the face, you should use a face pack prepared with honey. You can prepare face packs with honey and lemon, honey and milk, honey and banana and honey and yogurt.

See more here:
5 Major Health Benefits of Honey & Proper Usage Methods - Krishi Jagran

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Weight loss is hard. It's even tougher when you fall victim to these hard truths.

Why is it so hard to lose weight? It's a question many, if not most, people have asked themselves, probably on many occasions. Aside from the obvious -- food is delicious, exerciseis hard and time is short -- there are many other factors that affect weight loss and that many people don't even know they fall victim to. Here are six that might be hindering your weight loss progress.

Instead of embarking on fad diet after fad diet, take a long-term approach to weight loss.

Everything on this list is somewhat of a hard truth, but this is often the hardest to accept (and change). If you approach weight loss with a short-term attitude, you may not make it anywhere except on the yo-yo diet train.

Without a long-term approach to weight loss, you may end up losing 10 or more pounds in two weeks and then suffer a rebound when you discover that regimen wasn't working for you. This is all too common when people embark on strict diets such as keto or paleo, or fad diets that promise rapid weight loss. In reality, for most people, a well-balanced diet that includes all food groups and even some treats works best in the long run.

Part of successful, sustainable weight loss -- i.e. losing the weight and keeping it off for good -- is understanding that fad diets, excessive exercise and "detoxes" don't usually work. They only last as long as your willpower lasts, and I'm willing to bet that's not more than two weeks to a couple of months.

There are no quick fixes, miracle cures or magic pills when it comes to weight loss, despite what the wellness industry might have you believe: Losing weight requires dedication to a plan that supports long-term healthy habits.

The general recommendation for weight loss is a rate of one to two pounds per week, although initial weight loss might surpass that for people who are very overweight, and then slow down to the suggested one to two pounds per week. Studies have shown this to be an effective way to lose weight without losing too much water or lean tissue -- and to avoid a rebound.

Overcoming an all-or-nothing mindset promotes long-term weight loss.

Many people who struggle with a short-term attitude also struggle with an all-or-nothing mindset. I myself began my health and fitness journey with this mindset. I cut out all (literally all!) processed foods: no bread, no pasta, no milk, no cheese, definitely no individually wrapped snacks. I basically existed on chicken, vegetables and berries.

This was great until it wasn't, and I ended up on a CVS run for all the chocolate and Goldfish I could hold in two hands. Then, because I'd "ruined" my diet, I would eat as much as I could physically handle, because, "Why not? I already ruined it."

Then, of course, I'd feel bad about the snacks I ate and return to my overly restrictive regimen the next day. This is a destructive cycle to be in, but it's something I see all the time as a personal trainer. An all-or-nothing mindset can keep you in a perpetual cycle of lose-gain-lose, not to mention shame and guilt around food.

This all-or-nothing concept applies to fitness, too: If you've been crushing workouts left and right but don't feel fitter or stronger, you might be doing too much. Toning it down could -- counterintuitively -- be the answer to improving your fitness (and playing the long game).

A supportive community, IRL or online, can keep you motivated to lose weight and stay fit.

Supportive friends, family members and significant others are critical to successful weight loss. If I was asked to cite the most common reason for not sticking to a healthy diet from my past personal training clients, I would say stigma.

That's right. As silly as it sounds, people really do get made fun of for eating healthy, especially in regions where food is an integral part of the culture. Growing up in southern Louisiana near New Orleans, I experienced this very often when I decided I was making changes to my diet.

At family gatherings and social outings, I'd get comments like, "That's all you're eating?" or, "You're really not going to eat any dessert?" or, laden with sarcasm, "Next time we'll have a salad potluck."

It's not fun to be ridiculed or scoffed at, especially for things you care about (like your health!), so it can be very easy to fall into a trap of eating -- and drinking -- for the sake of your social life. This is why a solid support system is key to long-term weight loss. Without it, the journey can feel lonely and intimidating.

If you currently feel you lack a support system, try having open conversations with your friends, family and partner about it. You can make it clear that they don't have to change their eating habits if they don't want to, but that your health means a lot to you and you'd appreciate it if they didn't mock or downplay your hard work.

If an IRL support system isn't working out, turn to online communities that promote both health and body positivity. I really love Fit Approach on Instagram, Health At Every Size and the Intuitive Eating Community. Reddit also has a great forum (/r/loseit) where you'll find lots of real-life stories about weight loss.

Exercise is important for an overall healthy lifestyle, but it's hard to lose weight from exercise alone.

If you're at all attuned to the wellness industry, you'll know this saying: "Abs are made in the kitchen, not the gym." Even if your goals don't include a shredded stomach, the adage is still relevant. You just can't out-exercise a poor diet.

Exercise should definitely be part of your overall approach to weight loss because it's proven to aid weight loss (not to mention its long list of other health benefits), but it's difficult to lose weight from exercise alone. Many people overestimate the number of calories they can burn from their workouts -- it's probably a lot less than you think.

For example, a 154-pound man will burn less than 450 calories during an intense, hour-long weight lifting workout. You can easily cancel that effort out if you don't pay any attention to your diet. The exact number of calories you burn during exercise depends on many factors, including your current weight, the intensity of the activity, the length of the workout, your age and your body composition.

Plus, focusing on only exercise can lead to a destructive cycle of exercising extra to burn off calories you feel you shouldn't have eaten. Or you may end up feeling like you need to "earn" your calories through exercise. Either way, taking this approach can lead to a strained relationship with food and exercise, as well as stalled weight loss.

There are exceptions to all rules. Some people, such as those who have spent years putting on muscle mass, can eat lots of calorie-dense food and not gain weight -- but even if you can eat whatever you want and lose or maintain your weight, that doesn't mean it's healthy for you.

A diet rich in fruit, vegetables, healthy fats, lean proteins and some whole grains will serve you best in terms of sustainable weight loss and health. Combined with a consistent exercise routine, you'll experience sustained weight loss and weight maintenance once you reach your goal weight.

Chronic stress and sleep deprivation can hinder weight loss progress.

Losing weight will be a helluva lot harder if you're chronically stressed, sleep-deprived or overworked. This scenario may sound familiar to you:

This is OK if it happens occasionally (everyone deserves a lazy evening every once in a while), but weight loss will seem impossible if this happens all the time.

The truth is, nutrition and exercise are only two components of a healthy life that can lead to weight loss. While important, too strong of a focus on nutrition and exercise can cause you to overlook other factors that are just as important: sleep and stress management.

Supplements don't work unless you do.

I hate to be the bearer of bad news, but that fat burner supplement in your medicine cabinet isn't going to do the work for you. While certain supplements may help you reach your weight loss goals, you have to work to make your supplements work.

For example, incorporating a daily protein shake in the mornings can help you feel fuller throughout the day, which may help keep cravings at bay. Increased protein intake can also help you build muscle, which aids in body recomposition.

Certain weight-loss supplements do have some evidence backing them, but no supplements are proven like the method that no one wants to take: eat fewer calories than you burn.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

Continued here:
Why it's so difficult to lose weight: The hard truths - CNET

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Peanuts are one of the worlds most popular legumes. Theyre widely used as a healthy snack or dessert topping and are commonly found on the counter of any bar.

They come in many varieties, such as raw, roasted, boiled, salted, flavored, or plain. While peanuts are known for their high protein and fat content, you may wonder whether they can help you lose weight.

This article tells you whether peanuts are good for weight loss.

Peanuts may help you lose weight in many ways. In fact, many observational studies have shown that eating peanuts is associated with a healthy weight. Plus, they have been linked to lower rates of obesity (1, 2, 3).

Unlike other snack foods that are high in simple carbs, peanuts are rich in healthy fats, proteins, and fiber, which take longer to digest (4).

One small study in 15 participants found that adding either whole peanuts or peanut butter to breakfast led to increased fullness and more stable blood sugar levels (5).

Simple carbohydrates are quickly absorbed into the bloodstream and lead to a quick spike in blood sugar followed by a rapid drop. This may cause you to feel hungry shortly after eating (6).

In contrast, peanuts are digested slowly and remain in your stomach longer. This helps you feel full and satisfied, allowing you to go longer between meals (4, 5).

Finally, peanuts require more chewing, which allows you to eat your food more slowly. As a result, this gives your body time to send fullness signals that may prevent you from overeating (4, 5).

Peanuts are rich in healthy fats known as monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs).

A diet high in these fats has been linked to reduced rates of inflammation, obesity, and chronic conditions, such as heart disease and diabetes (7, 8).

Whats more, nut consumption is associated with a lower risk of long-term weight gain. Some researchers theorize that the high unsaturated fat content in nuts may improve the bodys ability to use stored fat as energy. Still, more research is needed (9).

Though peanuts are high in calories, you may not absorb all the calories they provide.

When you eat peanuts, your teeth cannot break them down into a small enough size for full digestion, meaning youre likely absorbing fewer calories while the rest is excreted through waste (10, 11, 12, 13).

In a study in 63 men, participants ate whole peanuts, peanut butter, peanut oil, or peanut flour. After comparing stool samples, those who ate whole peanuts had significantly higher amounts of fat in their stool, indicating a lower absorption of calories (13).

However, this doesnt mean you should go overboard. Overeating calorie-dense foods, such as peanuts, can still lead to a calorie surplus and ultimately hinder your weight loss efforts.

For example, a 1/4-cup (146-gram) serving of peanuts contains 207 calories. Even if only 5075% of the calories are absorbed, this is still 104155 calories (14).

Therefore, its still important to be mindful of portion sizes to prevent calories from adding up. Its best to stick to 12 handfuls per serving since theyre easy to overeat.

Research has shown that eating peanuts may help you manage your weight better. Peanuts are rich in fiber, protein, and healthy fats, which can help you feel full and prevent you from overeating.

Its always best to select unflavored peanuts that have undergone minimal processing and dont contain any added salt or other ingredients. Avoid candied peanuts, which contain a sugar coating and provide additional calories.

For extra fiber and antioxidants, enjoy peanuts with the skins on. The extra fiber can help increase fullness.

Boiled peanuts contain fewer calories than raw or roasted peanuts, with around 116 calories per 1/4 cup (146 grams), compared with 207 and 214 calories for raw and roasted peanuts, respectively (14, 15, 16).

However, boiled peanuts contain 50% less fat than raw and roasted peanuts, meaning they may not have the same filling effect. Therefore, choose the type you like the best and always be mindful of your portion sizes (14, 15, 16).

Select unshelled peanuts, as they take longer to open, which may prevent mindless eating and, ultimately, help you better manage your portion sizes and calorie intake.

Though peanut butter can be a healthy option, stick with natural peanut butter that contains no added salt, processed oils, or other ingredients.

Raw, roasted, and boiled peanuts are great options as a healthy snack. Be sure to pick peanuts that are free of added salt and flavoring, and always be mindful of your portion sizes.

Peanuts are full of nutrition and make for a healthy snack.

Theyre full of fiber, protein, and healthy fats, which can aid weight management by keeping you full longer.

For best results, choose raw, roasted, or boiled peanuts free of added salt and flavoring, and be mindful of your serving size.

Peanuts are an excellent alternative to other high calorie and processed snacks to help you with your weight loss goals.

Shop for unsalted, in-shell peanuts online.

Link:
Peanuts for Weight Loss: Are They Beneficial? - Healthline

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Finding some difficulty in losing some weight while youre on lockdown? Heres what to do and what to eat.

What To Eat To Lose Weight While On Lockdown

Earlier this year, an unprecedented virus outbreak pushed governments from all over the world to issue a nationwide lockdown in order to help slow down the spread and keep everyone safe.

Since then, gyms have been closed and people have been asked to stay inside their homes for the time being, as well as to observe physical distancing from others.

For many people who are following fitness plans, this may sound like a disaster. Thankfully, theres still a lot you can do (and eat) while at home.

For example, you can make your grocery trips count more by choosing healthier food that is sure to help you shed a few pounds. Whats even better is that while on lockdown, people who want to lose weight dont need to follow restrictive eating plans. In fact, eating more colorful foods such as fruits and vegetables (and ESPECIALLY fruits and vegetables) can help keep your body in tip-top shape while also helping you lose weight better since most of them have fiber, which is known to help your digestion while also helping you feel fuller for longer.

Eat. Food heals, nourishes and nurtures our bodies and our minds. It brings us together, connecting us to ourselves and the world around us. Color on your plate is always a good start to eating to feel good, Jessie Pavelka, a fitness expertin the U.K., said.

As for what to do, you dont need to follow any specific routine because the general idea is to make sure that youre moving each day. You can do this by doing simple exercises in your house, such as cardio and some simple strength training.

But exercising also needs motivation, and with the free time that we have, its good to slow down and think why we are doing this then remind ourselves why we are making these healthier choices.

Its like your choice of meals; we all have a general idea on what we need to eat to be healthy, but the question is why do we make those choices? Motivation starts with awareness, Pavelka added.

Obesity may occur because of genetics, family history, environment and medical conditions, among other reasons that affect body weight. Pixabay

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What To Eat To Lose More Weight During The Lockdown - Medical Daily

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Dr. Robert Posner

Its estimated that the weight loss industry is worth around $72 billion. Each year, millions of people attempt to lose weight in a variety of ways, only to feel let down and then try again the following year. They tend to think that their inability to lose weight was due to a lack of discipline. What they dont realize and need to in order to be successful is that brain chemistry plays a big role in being able to lose weight.

Weight loss success is not just all about the foods you are eating; theres a lot more to it than that, explains Dr. Robert Bob Posner, a world-renowned weight loss researcher and medical doctor who founded the Serotonin-Plus Weight Loss Program. Ive spent decades researching the brain chemistry behind weight loss, so I know what it takes to be able to be successful with it.

After spending years researching weight loss, Dr. Posner took what he learned and turned it into a program he offers. The doctor-supervised weight loss program, called the Serotonin-Plus Weight Loss Program, is based on this science, providing patients with a Food and Drug Administration-approved appetite suppressant, called phentermine, to help curb the hunger pangs.

The program focuses on brain chemistry to help people successfully lose weight. The program focuses on carbohydrate cravings being the reason people have weight problems, combined with anxiety and stress-related eating. They are all systems of physiological irregularity in the brain known as serotonin imbalance.

According to Psychology Today, serotonin is natures own appetite suppressant. It reports that the powerful brain chemical curbs cravings and shuts off appetite. What that means for those trying to lose weight is that they will not feel hungry, and they will end up losing weight. Armed with the science behind how serotonin works with the brain chemistry to help people successfully lose weight, Dr. Posner began offering his serotonin-based weight loss program. Since its inception, he has helped many people around the world to meet their weight loss goals.

Everyone has a unique weight loss journey, adds Posner. My mission has been to help everyone be able to tap into the power of their own physical resources to not only lose weight, but to also improve overall quality of life.

Dr. Posners weight loss program provides proven solutions paired with lifestyle and diet changes. It takes a holistic approach to weight loss, and is clinically tested and backed by scientific research. The positive effects of the program kick in within 1-2 weeks.

With decades of medical experience under his belt, along with his free webinars, Dr. Posner offers telemedicine appointments, weight loss products, and more. He founded the Potomac Internal Medicine Associates primary care office in 1988 and Serotonin-Plus, Inc. in 2002. He has helped thousands of people to successfully lose weight, and is the author of three weight loss-themed books. To learn more about him and the program, visit the site at: https://spdiet.comor https://doctorbobposner.com/.

Tags: dieting, Dr. Robert Posner, health and wellness, weight loss

Originally posted here:
Is chemistry the solution to weight loss? - The Stewardship Report

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Has more than two months of lockdown wreaked havoc with your diet? Dont panic, youre not alone.

Reduced activity levels, higher booze intake and increased comfort-eating has left almost half of Brits heavier than they were at the beginning of the year, according to new research by Cambridge Weight Plan.

The good news is theres still time to turn it around and trim down for a summer of more freedom outside. And we have just the healthy plan to get you into your best shape inside and out.

Not only is our two-week plan full of tasty breakfasts, tempting lunches and delicious dinners, its also packed with immune-boosting seasonal superfoods to help you lose weight and health-proof your body as best you can.

Today, youll find your shape-up meal planner and tomorrow an easy exercise routine, plus delicious extra recipes.

The latest diet research shows that the healthiest and most effective way to slimdown is to ditch processed foods andtakeaways in favour of fresh, home-cooked healthy meals.

And sticking to a Mediterranean-style diet has been demonstrated time after time as the ultimate way to achieve this.

This means eating plenty of lean proteins, such as chicken, fish and eggs, pulses such as beans and lentils, and cooking with olive oil and increasing your intake of fruit, veg and wholemeal carbs, such as granary bread, explains nutritionist Linda Foster.

This provides your body with high levels of protein and fibre, which will help to fill you up and create long-lasting energy while the fruit and veg, along with plenty of water, will keep you hydrated and also help beat bloating.

Our two-week plan (which can be safely followed for longer) keeps hunger at bay because its designed to keep blood sugar levels stable, helping prevent those hard-to-ignore cravings for unhealthy treats.

Youll also cut out alcohol, white carbs and excess salt and sugar to help reduce water retention and flatten your tummy for a leaner-looking body.

Better still, the recipes are super-easy to make, dont require hard-to-find ingredients and taste absolutely delicious. So get started today to head into summer feeling and looking your very best.

1 Grapefruit

As well as being packed full of immune-boosting vitamin C, some studies have found that when overweight people include grapefruit in their diet, they lose more weight. This is thought to be because the sharp-tasting fruit has been shown to curb appetite, as well as lower output of the fat storage hormone insulin, which can result in weight loss.

2 Broccoli

It contains antioxidants that can help your body fight off illness, plus its high in chromium, which helps the pancreas stabilise insulin release and prevent the fluctuating blood sugar levels that can lead to food cravings and bingeing.

3 Peppers

A great source of the health-boosting nutrient betacarotene, plus even sweet peppers have a mild thermogenic (heating) action that increases metabolism, encouraging the body to burn more calories.

4 Salmon

Its a great source of the protein leptin, which controls your appetite so you dont overeat.

5 Spinach

Its rich in vitamin C and the antioxidant betacarotene, plus it contains a unique plant membrane called thylakoid, which research by Lund University in Sweden has found can actually reduce cravings for junk foods.

Eliminate all processed biscuits, cakes, ready meals and snack foods.

Simply follow the easy meal plan below, choosing three meals plus two snacks a day from the options for two weeks or more depending on how much weight you want to lose. You can also drink unlimited amounts of black tea, herbal tea, black coffee and water.

See the rest here:
Lose your lockdown love handles in 14 days with this easy diet plan - Mirror Online

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