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Dear Dietitian,

I have diabetes and I recently bought a new sweetener called allulose. Can you tell me more about it from a dietitians view?

Thanks,

Jill

Dear Jill,

Allulose, or D-psicose, is the newest member of non-nutritive sweeteners. It is actually classified as a rare sugar because it is found naturally in small amounts in some foods, such as wheat, maple syrup, kiwi, and figs. It is available in both liquid and solid forms, and it is also added to commercial products like Quest protein bars.

Allulose was first discovered in the 1940s, but it was Japanese scientist Ken Izumori who discovered the enzyme that converts fructose to allulose in 1994 (1). Allulose is considered an epimer of fructose (fruit sugar) since it has the same chemical formula but a different molecular structure. Today most of allulose is made from corn.

Sugar, or sucrose, is a heavy hitter when it comes to calories. Excess calories lead to excess weight, which increases the risk of developing Type 2 diabetes and heart disease. The goal of non-nutritive sweeteners like allulose is to replace, or at least reduce, the use of sugar. Allulose does not raise blood sugar levels or cause an increase in insulin levels. Therefore, it may be useful to those who have diabetes or who are overweight. Some small studies have shown allulose to aid in weight loss and decrease body fat, but many more studies are needed before this claim can be added to its list of attributes.

Allulose tastes like sugar and has a similar mouth feel and texture. It boasts no aftertaste like some other non-nutritive sweeteners. It browns better than table sugar, making it appealing to bakers, and claims to add the same fluff to cotton candy and chewiness to caramel as sucrose. Allulose is 70% as sweet as sugar, so when cooking, about 1 1/3 cups of allulose is equivalent to 1 cup of sugar.

According to the Food and Drug Administration (FDA), allulose has 0.4 calories per gram compared to 4 calories per gram in sucrose. While it is absorbed by the small intestine, it is not metabolized into energy, thereby yielding negligible calories (2). Since allulose is a type of sugar, it is included in the carbohydrate and sugar content on the nutrition label. However, it is not considered an added sugar.

As with many products concocted in a lab, allulose has potential side effects. If consumed in large quantities it may cause abdominal discomfort, excessive gas, or diarrhea. More studies are needed to understand the long-term safety of its use and other potential side effects.

Finally, be prepared to adjust your budget if youre going to add allulose to your grocery list. A 32-oz bag of granulated allulose will set you back $21.99 on Amazon. To soften the sticker shock, it scored an impressive 4.3 out of 5 stars in 91 reviews (3).

Until next time, be healthy!

Dear Dietitian

References

1. Psicose, 26 December 2019, HiMyNameIsFrancesca. https://en.m.wikipedia.org/wiki/Psicose

2. Iida T, Hayashi N, et al. Failure of d-psicose absorbed in the small intestine to metabolize into energy and its low large intestinal fermentability in humans. Metabolism 2010: 59:206-214.

3. https://www.amazon.com/ALLULOSE-Sweetener-Natural-Alternative-Granular/dp/B07X3QTLQV/. Retrieved March 22, 2020.

Leanne McCrate is an award-winning dietitian based in Missouri. Her mission is to educate the public on sound, evidence-based nutrition. Do you have a nutrition question? Email her at deardietitian411@gmail.com.

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The pros and cons of allulose - sidneydailynews.com

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For over 3500 years, people according to Ayurveda, an Indian science of health, which sees in the body the three fields of energy (Doshas): Vata, Pitta and Kapha life.

the theory:

is the Kapha Is too strong, it causes Obesity, as the body through improper diet to a lot of slag to form. Almost daily, massage and Yoga to bring the three in line and a reduction of the weight difference.

What are you allowed to eat?

salad, vegetables, milk, Oil and preferably Ghee (clarified Butter). Everything is diverse and seasoned, is to drink hot water. Meat, fish and eggs in moderation. Alcohol should be avoided.

using The decreasing promise: about a Kilo per month.

get the free vocabulary The food and preparation of Ayurvedic Kches to bring the Doshas in Balance and keep in line.

get the free vocabulary The Ayurvedic diet means that, for Most, a change in Diet.

The main meal is lunch, eaten in the evening should be light and not after 19 oclock to eat. Important: rest and attention when you eat.

Originally posted here:
Ayurvedic diet: Healthy conversion of lose weight with a Diet - The KXAN 36 News

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Call it the Quarantine 15.

The spread of COVID-19 has us all quarantined, locked down, confined to our homes, eating everything in it.

Snacking is the new pastime.

The only exercise I get is going back and forth to the kitchen, says Jen Belanger, 32. I bought snacks to last us a week they were gone by the second day!

And a handful is never enough. I go for a couple of chips, and back again, and before you know it Im opening a new bag of Miss Vickies! says Belanger, adding that shes cooking more for herself and her partner.

Leftovers of mac and cheese, chicken pot pie, and even lasagna are looking good for breakfast!

Shes not eating alone. According to Jennifer Powter, a weight loss and fitness expert in Calgary, theres increased temptation to eat and drink to cope with the situation.

Jennifer Poyter

Unfortunately, that extra five pounds can soon become 10 and before you know it, youre carrying around an extra 15 pounds of unwanted weight. And its not going to be due to the fact that people are eating more veggies! says Powter, author of Diet Disruption: The Weight Loss Solution for the Chronic Serial Dieter.

Boredom, loneliness, stress and fear can be huge emotional eating triggers, even for people without eating disorders, says Powter. But if you dont get on board now, with creating healthy self-isolation habits, its likely your weight will go up.

Consuming high sugar, high fat, calorie-dense foods and alcohol day after day while were housebound will make people feel lethargic, bloated, tired and needing to size up in their jeans, says Powter, a clinical exercise physiologist, and health and life coach at jenniferpowter.com.

When youre energetically drained, you have less emotional resiliency to cope with stressful situations which means youll rely on comfort foods, even more, to help you cope. It becomes a vicious cycle, she adds.

Our bad habits can impact us long after the COVID-19 health crisis is over.

Instead of looking at what you cant do, you need to get creative and figure out what you can do, says Powter. Get proactive and the easiest, most widely available activity is getting outside to walk. Join a free online fitness class.

Its important to create non-negotiables in your household like not eating in front of the TV, putting parameters around screen time, making sure youre nourishing yourself with adequate protein, vegetables and water, she says.

And stay connected to people, even if its virtual.

Create small goals that allow you to win. Remember, starting is the hardest part, and something is better than nothing, says Powter. Start by doing something you enjoy or trying something new. Consider joining an online community or using a fitness app that will give you some support, accountability, and guidance to keep your motivation up.

Dr. Cortney Warren

Be prepared for weight gain struggle

Clinical psychologist Dr. Cortney Warren expects many people are going to struggle with weight gain in the coming weeks. Its easy to do when we cant engage in our typical routine.

If you notice changes in your eating that you do not like, and it leads you to feel worse about yourself, pause, says Warren, of choosehonesty.com.

For example, if you are emotionally eating in an attempt to feel better and not because you are hungry. Try to explore and understand what you are feeling sit with that feeling and try to work through it away from food, says Warren. Then, as you understand your emotion, be as deliberate as possible about what and when you want to eat.

The goal here is to make choices that help you get through this without gaining weight or feeling emotionally worse, and that is a journey that each of us needs to figure out for ourselves, says Warren, an associate professor of psychology a the University of Nevada.

She says it may be very useful is to think of this period as a big experiment. Start each day without judgment or self-criticism, as an observer of yourself. Try to notice your feelings, thoughts, and behaviours.

As you do, change something; try no sugar for a day, exercise by stretching in a corner when you are triggered or fearful, call a friend instead of reaching for the chips. See how it affects your day, recommends Warren.

If you act in a way that makes you feel worse, that is OK. Dont beat yourself up. This is information that you can use to help yourself in the future, she adds.

Stay healthy with fitness expert Jennifer Powters tips:

Plan out healthy meals the night before so you can feel prepared and in control. Get a water/hydration app and aim to consume three litres of water a day. Limit the amount of juice, coffee, pop you drink. Get outside and commit to being active a certain number of minutes a day. Even 10 minutes of physical activity can have positive health benefits, mentally and physically. Weigh yourself once a week to keep yourself honest. If youre now living in your comfy pants, weight creep can go undetected. Its easier to nip weight gain in the bud and stop it than it is to muster the energy to lose 20 pounds down the road. Dealing with two to three extra pounds is simply more manageable, both mentally and physically.

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Blame the pandemic if your pants get too tight - Toronto Sun

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After being made redundant and receiving a diagnosis which forced her to stop satisfying her passion for running, Kedren Elliott embarked on a weight-loss journey to help turn her life around.

The 45-year-old admitted she 'wasn't in a good place' at the time in 2015, when she also weighed in at her heaviest of 13st 10lbs.

She was also diagnosed with Fibroids tumours on a woman's uterus which can cause severe abdominal pain.

But on seeing a leaflet for Slimming World, Kedren, from Congleton, decided to make a change and embarked on a weight-loss journey which has now seen her lose 3.5st.

She said: I was feeling pretty rubbish, none of my clothes were fitting me. I am a runner but at that time I wasnt doing much activity, I had been made redundant from Barclays as well so I wasnt in a good place.

I got a leaflet through my door and I was like I think I need to give this a go because I am unhappy and this is probably the heaviest I have ever been.

When I joined Slimming World it was the first time I felt like I was in control of my food rather than the other way around.

Its about making permanent changes to the way that you cook and shop.

Prior to her weight-loss Kedren, who works for mental health charity MIND, was eating foods high in carbohydrates throughout the day including toast for breakfast and sandwiches for lunch, and in the evenings she was drinking quite often.

She added: My diet is a lot more varied now because not only have I changed a lot with Slimming World, I have gone back to being vegetarian and I am a vegan now.

Now for breakfast I quite often have high fibre cereals and things like overnight oats and things like that, I eat a lot of fruit for breakfast.

I like to cook for my lunch which is a good thing, Ive got a carrot and ginger soup so its about bringing stuff with you rather than going out and getting fast food.

In the evening we are having fajitas, it is a very varied diet and you can adapt to pretty much everything.

Unfortunately in this day and age everybody is so busy all of the time it is easy to go out and grab something that is going to be quick but its not going to be the best for your diet.

A varied diet is very important because if you go back to old habits and start eating fast food and not eating a lot of fruit and veg, I think it really affects not only your physical health but your mental health too.

On top of losing the weight, Kedren has now become a Slimming World consultant in her hometown and is helping other slimmers to reach their goals.

She added: I hardly ever have back pain from losing the weight, it enables me to get my personal best when I am running as well.

Generally I just feel better about myself, I think when I first joined I was made redundant so I wasn't in a good place. Losing that weight and taking control of my diet and weight loss was very empowering and I felt like I could do anything.

Being a consultant puts an extra amount of pressure on you because you are helping people to lose weight and you have got to be living it as well as teaching it.

It doesn't make you immune and the thing about becoming a consultant is that you have to be a member first so you understand what its like for somebody to have problems with their weight.

Sometimes it takes a lot of courage for somebody to walk through the doors of the Slimming World and people wont know what to expect, Ive never done anything like it. Ive made so many friends through joining.

Its a great way of getting to know people and knowing that you are not on your own and forming a new social network.

Theres a problem at the moment with mental health as well where people are so isolated, everybody is busy and they are running a hundred miles an hour, this is a time for you to think about what you want to do.

Read the original here:
'I wasnt in a good place' Kedren loses amazing 3.5st to help turn life around - Stoke-on-Trent Live

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LEXINGTON, Ky. (March 27, 2020) Campus Recreation and Wellness is excited to offervirtual group fitness classes for all University of Kentucky students, facultyand staff. The group fitness classes are being taught through Facebook Live in a private group.

In order to gain access to these classes, participantsmust fill out the interest form athttps://uky.az1.qualtrics.com/jfe/form/SV_4ZP3Q4LC9YH6lCtand then log onto Facebook,search for the group "UK Campus Recreation and Wellness Virtual Fitness,"and ask to join the group. From here, Campus Recreation and Wellness will check that you are a student, faculty or staff member at UKand accept your request.

These group fitness classes will include but are not limited to formats such as yoga, bootcamp, kickboxingand total body sculpt. The great thing about these classes is that they require no gym equipment, although some do suggest having household items (such as water bottles, brooms, food cans, etc.) to use as weights.All classes welcome all fitness levels, and you will not need to register ahead of time just log onto Facebook from the comfort of your home (you will not be seen by others on Facebook live).

"Campus Recreation and Wellness wanted to provide a healthy outlet for all UK students and employees during this time of unknown and isolation," said Lindsey Peterson, memberships and marketing director for Campus Recreation and Wellness. "We strive to always provide quality recreation and wellness programs and services for the campus community, and being away from campus will not stop us from supporting student success and promoting healthy lifestyles."

In addition, Campus Recreation and Wellness is also offering virtual wellness coaching and virtual Koru classesand hopes to provide more virtual programming eventually.More information about all of these programs can be found on the Campus Recreation and Wellnesswebsitewww.uky.edu/recwellor on social media (Twitter andInstagram - @UKCampusRecwell; Facebook - UKCampusRec).

Check out a schedule of classes in the downloads on the right side of this page.

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Campus Recreation and Wellness to Offer Virtual Group Fitness Classes - UKNow

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Lets face it right now, the gym isnt an option for most of us. And who knows how long itll be before the doors open again so we can kiss the floor and thank the fitness gods for access into the gates of gains.

Plus, not everyone has a home gym setup which means we must opt for plan C aka home workouts. And yes, we know, its not the same. But we want to remind you of far weve come regarding home workout creativity.

Well, Jeff Cavaliere, M.S.P.T, CSCS (Athlean X YouTube channel) is at the forefront of offering creative ideas for fitness lovers with limited resources. And his 9+ million YouTube followers are a testament to his ability to innovate and provide even better solutions for fitness, in general.

So in one of his more recent videos, Cavaliere shared 29 home exercise hacks for total body training. You may already have the items that he uses in the video at home. But if you dont, theyre not a big investment anyway, although he also shows some alternatives.

So after Jeff and assistant Jesse (who weve all come to love over the years) did one of their humor skits about current events (you should watch it), the former got straight into it his best hacks.

Heres what Jeff Cavaliere uses for each exercise and weve included important details from the video which you can also find below

Cavaliere starts us off in the kitchen first and offers several awesome exercise options that you may have already been familiar with. A counter with a v shape is awesome for doing dips that can target more of the chest (lean forward) or triceps (remain upright) depending on how you position your body.

Either way, itll still activate both muscles. Then, you can turn your body away from the counters to do core (abs and obliques) exercise variations that involve lifting your legs.

He then tells us to use a table or the same kitchen counter to do rows that target the back muscles. You can vary your grip width or use an underhand grip to do chin curls which will really involve the biceps. Theres a lot of stuff here you can do guys in your kitchen. You just got to open your mind to the possibilities, says Cavaliere.

Using your stairs is one of the best ways to train your legs. You literally have the option for unlimited height elevation to make your lunges, step-ups, and two-legged jumps more challenging. Plus, you can elevate your feet on the stairs and do push-ups to emphasize the upper chest. This is more challenging than a standard push-up.

Now, of course, not everyone has a staircase. So if you have a solid, elevated platform such as a wooden box, bench, sturdy chair, or anything else similar, youre good to go.

If you dont have access to free weights, no worries. Cavaliere recommends using a 40-pounds jug of water. Not to mention, these containers are equipped with a sturdy built-in handle. Its great if you have two of these but of course, its not a big deal if you only have one.

But if you have two, you can pick them up and walk for a distance which builds grip, core strength/stability, posterior chain/posture, work capacity and more.

Other options are the clean, shoulder press variations, and Russian twists for your core (very challenging with 40 pounds).

Cavalier mentioned the fact that the water moving back and forth (he calls it slash factor) in the jug provides an element of stability. You got to slow down the rep and make sure youre in control at all times, and thats not really a bad thing.

Who doesnt have a doorway, right? Well, there are so many great exercises you can do for your back which Cavaliere explained is a more difficult area of the body to train at home. You can also do some shoulder training as well.

His first option is the pull-up or chin-up on the door jam which may or may not be possible depending on the design. But thats one great option if you dont a pull-up bar. The next option is a row variation that you can do by holding the sides of the door and pulling yourself up.

But youll need to have a step that goes lower than the door on the other side to create optimal leverage. Lastly, you can do an isometric hold to work the deltoids by pressing the top of your hands into the doorframe. This also makes for a great finisher shoulder exercise.

A mop handle apparently isnt just for cleaning floors but rather, it can also be used as a pull-up bar. Well, if you have two chairs or sturdy items/platforms that you can place next to each then youre in business. Just place the bar over the top and do any grip variation of a pull-up or chin-up.

You can also do ab twists which are great for improving your six-pack. Lastly, use a mop or broom handle to do stretches and mobilization work. Cavaliere mentioned the value of mobilizing the thoracic spine which can be done properly using a mop.

If you dont have a dog, thats ok. See if someone has an extra one or pick one up for cheap. It makes a great dip belt alternative that you can add weight to and do either dips or pull-ups. Or you can toss it around a bar overhead and do some assisted stretching by holding one end and pulling on the other.

The last option Jeff Cavaliere offers is to wrap the leash around an overhead bar, clip it together and use it as a suspension trainer which is where the mop comes in handy again.

Rather than spending money on moving sliders, Cavaliere says a few Tupperware covers will do the same thing. Use a slippery surface to do floor slides that also involve the quads due to the nature of the movement. Its an effective, overall lower body exercise.

You can also just wear socks and youll get the same effect on a slippery surface. For ab and back work, you can slide on your knees to do reverse crunches or pull yourself forward using your hands to train the lats.

Where would you get all of this amazing information without the internet? Theres a lot of great content out there for home workouts and Athlean X is a top go-to source.

Jeff Cavaliere ended with a few words of encouragement

Im encouraging you guys, dont let this get you down. The fact that youre not in your gym right now doesnt mean you should stop working out entirely.

And, of course, you can check out his channel for more awesome home workouts

There are so many awesome home exercise ideas that we couldnt possibly list them all.

But we have some really awesome and effective hacks from a fitness expert that involves using the following objects

There are plenty of effective bodyweight exercises/variations. Plus, you can get creative and utilize your resources that will allow you to make consistent progress.

There are so many amazing options for getting an effective workout at home and with minimal equipment.

Vary your body angle, utilize elevated surfaces, use different hand placements/width, incorporate resistance bands, and use durable items to load up more weight for additional resistance.

There are so many great ways to increase the difficulty of bodyweight exercises.

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Fitness Expert Offers 29 Creative and Effective Home Workout Hacks - FitnessVolt.com

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At-home fitness is, unfortunately, having a moment. Everyone has vowed to become super hot and super fit during this period of social distancing, right? So, for some reason, the Federal Bureau of Investigation decided they had to get a piece of the current workout madness: Whatever junior-level paper pusher that runs the FBIs Twitter account tweeted out a link to the Bureaus physical fitness test app on Monday. My first thought was that this represented the moment that socially distanced fitness jumped the shark. My second though was to see if I had what it takes to be an agent.

Its worth mentioning here that the app asks for some wildly invasive access to your phoneostensibly to time your runs via GPS. Right. Luckily, this handy Special Agent Selection Process brochure has all of the same Physical Fitness Test (PFT) protocols in it, if you want to keep your options to run an international drug syndicate or what have you.

Theres not much to the app, and its similarly a straightforward, old-school test. Do as many continuous sit-ups as you can in 60 seconds, run 300 meters, do as many continuous push ups as you can in 60 seconds, run 1.5 miles, and, if youre in the Tactical Recruitment Program (TRP), max out on pull-ups. Since I am (a) not in the TRP and (b) social distancing doesnt exactly mix with doing pull-ups at a crowded playground, I skipped pullups. (Also I can only do approximately 1.5 pullups.)

The exercises are done in the order mentioned above on a 400-meter regulation track, with five minutes rest between. But for our purposes I hit the Hudson River Greenway in Manhattan for a 1.5 miler followed by 300 meters with a Garmin GPS watch, then I did situps and pushups in the comfort of my apartment. The test is scored by each individual event. Notch 12 points and you pass. On to Quantico.

After my warmup, as I waited to start my 1.5 miler, a fit young dude walked by wearing a backpack with 45 pounds worth of weights on it. Very Mad Max. I asked himfrom six feet awaywhat he was doing. Pool is closed, so I cant swim, he said. Walking five miles every-other-day with 45 pounds on my back to stay fit.

Were all acclimating to this new normal. I found out yesterday that the spring marathon I was going to run was, thankfully, canceled. (Every runner you encounter on a Zoom call over the next four months will tell you this exact same thing, unsolicited.) My goal for the 1.5 miler was to break 10 minutes, which would give me six points and a solid head start on 12. I clocked in at 10:06 (there was a headwind), which gave me five.

See original here:
The FBI Fitness App Defeated Me - GQ

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Though fitness studios had to close in the governors first wave of business shutdowns more than a week and a half ago, many in West Seattle are thriving online. Here are notes on three:

SOUNDYOGA (WSB sponsor): Longtime yoga instructor Chris Dormaier sent the image:

Chris reports, We have gone totally online and it has been working well and fun! You can check out the online classes by going to soundyoga.com.

FITNESS TOGETHER-WEST SEATTLE (WSB sponsor): Fitness Together is offering virtual 1-on-1 live training sessions during the temporary shutdown of the studio. You can try one for free email bonniekatz@fitnesstogether.com. They report, Our clients are surprised at what a great workout they are getting!

FIT4MOM WEST SEATTLE: This Admiral-based business is offering online fitness classes and kids playgroups to give their community a way to stay healthy and connected. That includes online workout classes 18 times per week for all paying members. And free playgroups, activities, crafts and even Mom Chats at least 3 times per week for anyone. In addition, new moms are invited to join the community and get access to all of the workouts and playgroups.

More business updates tomorrow!

The rest is here:
LOCAL BIZ UPDATES: SoundYoga; Fitness Together-West Seattle; Fit4Mom - West Seattle Blog

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Part of the reason we exercise is to have that mental break," she said. "I cant imagine getting through this without having some form of physical activity.

In Fort Lauderdale, LA Fitness members were told not to return as they left the gym last Monday night. That scene has played out across the country as state governments have ramped up containment measures. Planet Fitness, Equinox and Life Time Fitness have all said theyre closing outlets for several weeks or indefinitely in response to the coronavirus.

To make up for it, Planet Fitness started Home Work-Ins," a series of free, 20-minute classes that don't require equipment. Erica Lugo, a trainer on the reality television show The Biggest Loser," was scheduled to lead one of the workouts.

National chain CorePower Yoga closed its 200 studios, but is offering online classes free until May 31. Taryn Toomey closed her New York studios, but is offering two weeks of free streaming as a public service, which she said has drawn participants from around the globe.

"Lebanon, Germany, Spain, Italy. It's overwhelming, Toomey said.

Fitness operations whose core business has always been online or home-based are also stepping up their game, using the opportunity to capture new clients. AloMoves, an online fitness service linked to the popular apparel line, has seen a 40% increase on its YouTube channel, where it is offering some free workouts.

The at-home workout company ob has had 10 times the number of sign-ups this month compared with last, according to co-founders Mark Mullett and Ashley Mills. They said the company also has received tons of requests from desperate parents now that schools are being canceled. Last week, ob launched four 10-minute dance and strength workouts for kids 10 and under.

Peloton, a company that sells high-end stationary bicycles and treadmills featuring instructors who give live and videotaped classes, has extended its free trial period to 90 days.

Read the original here:
Fitness Enthusiasts Think Outside the Gym During Coronavirus - The New York Times

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Tampa, Hillsborough prepare to stay at home

Josh Cascio reports

TAMPA, Fla. - On Friday, city of Tampa employees fenced off the fitness equipment along Bayshore Blvd. to prevent the spread of COVID-19.

All Tampa Parks and Recreation facilities closed on March 14 due to the coronavirus pandemic. This includes all pools, beaches and dog beaches.

RelatedClosings and cancellations in Tampa Bay area due to coronavirus

Plus, all activities and events have been canceled until further notice.

For the latest information, the city of Tampa asks residents to sign up for notifications by texting "TampaReady" or "TampaLista" to 888-777.

If you feel sick:

The Florida Department of Health has opened a COVID-19 Call Center at1-866-779-6121. Agents will answer questions around the clock.Questions may also be emailed tocovid-19@flhealth.gov. Email responses will be sent during call center hours.

LINK:Florida's COVID-19 website

CORONAVIRUS IN FLORIDA:What youneed to know

AROUND THE WORLD:CoronavirusNOW.com

Map of known COVID-19 cases:

MOBILE APP USERS: Click here for map

Link:
Fitness equipment fenced off along Bayshore to prevent spread of COVID-19 - FOX 13 Tampa Bay

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