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TAMPA, Fla. You've probably been focusing on the basics to keep from getting sick washing your hands and disinfecting your home and work areas.

But staying healthy isn't just about cleanliness and hygiene. What you put in your body is just as important because eating right can help maintain your immune system.

"There's no one specific diet that is an immune booster," Dr. Crystal Jacovino said. She's an Assistant Professor of Internal Medicine and Endocrinology at USF Health.

That's because the immune systemis exactly that a network of cells, tissues, proteins and organs working together with a common mission. Jacovino says maintaining the immune system is more of a lifestyle.

"It is a marathon, not a sprint. We are preparing our bodies, preparing our immune systems the whole year long. It doesn't do any good to all the sudden eat your vegetables during cold and flu season," Jacovino said.

"We want to train ourselves for the whole year by making healthy choices."

So, what should we be eating?

"I recommend lots of fresh fruits and vegetables, lean proteins. I also recommend avoidance of certain foods, such as fried or fatty foods, red meats, sodas, juices, things like that," Jacovino said.

Here are five things to think about adding to your diet right now:

And of course drink lots of water to stay hydrated!

More here:
Concerned about getting sick? Here's what you should eat to boost your immunity - WTSP.com

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You are what you eat goes the old adage. In India, it could mean many things.

For one, dietary habits, like dialects and customs, change every few hundred kilometres. Then income inequality vastly impacts what people eat and where they derive nutrition from. Amidst acute malnutrition and anaemia, India also has the worlds second-highest number of diabetics.

To unpack this conundrum, a team of researchers has developed a data-driven research tool to understand Indias dietary universe. A group from Queens University, Belfast, collaborated with one from New Delhis All India Institute of Medical Sciences to capture data that can eventually establish a correlation between diet and disease.

Through this new tool, questions about food intake and habits will be worked into population surveys. The responses will then be mapped to understand health care and mould policy. We hope this measure will capture dietary data and provide a foundation for innovative and rigorous studies of diet-disease to inform policy and health care planning cross-nationally, and reduce the high socioeconomic burden of disease, especially among those who are most vulnerable, said Dr Claire McEvoy, lecturer at Queens Universitys School of Medicine, Dentistry, and Biomedical Sciences.

She also spoke about the challenges India faces with an ageing population, under- and over-nutrition, and the need for more investment in public health care in the country. Edited excerpts:

How did this project come about?This collaboration brings together experts from a range of disciplines (nutrition, public health, ageing, academics, and clinicians] who are interested in how food choice influences the risk of developing a disease as we get older. India is one of the fastest ageing populations in the world and dietary risks are major drivers of increasing rates of non-communicable diseases like diabetes, heart disease, and stroke. Dietary surveillance data are critically needed in India to inform public health policies and interventions to reduce disease. However, until now nutrition research has been largely under-resourced and understudied in India.

How does this tool exactly work? Who will be using it?Our goal is to embed the dietary assessment measure into population studies and surveys so we can study diet-disease relations. Ultimately, we aim to generate evidence-based dietary recommendations for public health and reduce the high socioeconomic burden associated with diet-related illness. We ask people to report their typical frequency of intake of a list of over 100 foods, drinks, and spices covering all the major food groups ranging from cereals to fruit to beverages. We also ask them for additional details on the vitamins they take as well as their household intake of salt, sugar [and] oils.

How does your research take Indias diverse cultural and financial nuances into account?The interplay between sociocultural factors, diet, and disease has not been comprehensively investigated in India. There are wide variations in dietary practices between Indian states and between geographical regions as well as other factors that influence food choice, including income, religious, and cultural beliefs. We worked with local dietetic expertise to develop the dietary measure and tested its feasibility in both urban and rural populations in three states in the North and South of India. We hope to extend the validation of the dietary measure to other Indian states.

Is India prepared to handle an ageing and aged population? What are some of the biggest hurdles you anticipate?Its good that people are living longer but invariably this means that healthcare systems will need vast resources to treat chronic diseases that can largely be prevented by targeted public health approaches. India needs more investment in public health for disease prevention.

Culturally, how has attitude to nutrition changed in India? Are people less insecure about food and famine, and thus have their eating habits changed? Or is that true for only a small demographic?The rapid pace of economic growth, urbanisation, and increasing life expectancy in India has fuelled a double-burden of under- and over-nutrition and diet-related disease. On one hand, nutrient deficiencies remain widespread, especially among young children and women, while non-communicable diseases are rapidly escalating and contributing to high levels of disability and even premature death.

Does it also have specific aspects related to diabetes, a leading lifestyle disorder in India?The population survey in India captures data on current and medical history, educational attainment, social and cultural factors as well as measurements of health and well-being in older adults. Future studies will be able to investigate whether eating patterns are related to risk of disease in the population and help inform policies to reduce preventable disease.

How far along are you in the research process? When do you expect this research to present its first set of findings?It took almost a year to develop this tool. We then carried out training with fieldworkers and pilot-tested the diet questionnaire in Haryana, Delhi and Chennai. We are conducting preliminary dietary data analysis but we would like to conduct further validation studies of the questionnaire before we publish the findings.

This article first appeared on Quartz.

Continued here:
How does the Indian diet enhance risk of disease? Researchers in Delhi and Belfast are finding out - Scroll.in

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This weekend, women around the world gathered to celebrate womanhood and champion gender equality as part of this years International Women's Day on 8 March.

As the threat of the climate crisis escalates, women and girls will disproportionately bear the brunt of its devastating impacts but how can women take individual action and collective action to fight the climate emergency here in the UK?

Aiming to help find the answers, Green Party councillor and MP candidate Carla Denyer led a workshop at Bristol City Hall on Saturday (7 March), entitled What women can do to tackle the climate crisis?, with Lia-Anjali Lazarus from Bristol City Youth Council, Zoe Banks Gross from Knowle West Media Centre, Green MP candidate Heather Mack and City to Seas Rhiannon Holder.

The event formed part of Bristol Womens Voices annual International Womens Day celebrations, which featured over 50 free events ranging from self-defence workshops to live music and life-drawing classes.

At Denyers workshop, which took place in the Eco Chamber room, speakers gave short presentations on three key opportunities for women to fight climate change: reusable menstrual products; cycling, women and the climate; and the environmental impacts of food.

The workshops 31 attendants then discussed these themes in small groups, deciding on three actions they can take in their personal lives, in an organisation theyre part of, and through lobbying.

Zoe Banks Gross, Sustainable Neighbourhoods Programme Lead at Knowle West Media Centre, kicked off the workshop by explaining how women can help tackle the climate crisis through cycling rather than driving.

Opening her speech, she said: A woman I really rate asked me the other day, Why should I cycle instead of drive? Will it really make a difference to climate change? Yes it will make a difference. And yes, I accept that at least initially it may feel a little less convenient. But as women who are fighting for equality and equity, that little inconvenience must not put us off getting on a bike.

Women are more likely to be in transport poverty. We are more likely to work part-time, care for children and/or parents, and earn less in the paid work we do. This means that whether we need to access public transport or use a car, it will likely use more of our income than men. If we want to embody a better system and better future for all women, even if we can afford to drive, we should cycle or walk.

To help encourage more women to take up cycling, the workshop discussed the importance of lobbying for better, safer cycle infrastructure, calling on businesses to incentivise cycling by providing better Cycle to Work schemes, improving facilities such as showers and relaxing the (often overly restrictive and gendered) workplace dress codes cycling in heels is hard!

Participants also pointed out local organisations, such as Bristols Lifecycle UK personally recommended by Denyer which can help you get back on your bike by providing training to boost your confidence.

Heather Mack, who stood as Green Party Parliamentary candidate for Bristol North West in Decembers election and is an expert in the sustainability of food system, explained: A womans place is not in the kitchen, but its probably still true across the UK population that women have more responsibility for shopping choices.

Mack discussed the link between food waste and food poverty, highlighting organisations such as Foodcycle and Fareshare which aim to simultaneously fight hunger and wastage by redistributing surplus food to those in need.

Turning to vegan diets, Mack explained that an average vegan diet is always going to be more sustainable than a high-meat or even medium-meat diet, but it is still possible to have a sustainable diet with meat in, if the meat is only a small part of your diet and is reared locally and sustainably.

Equally, its possible to have an unsustainable vegan diet if you eat a lot of imported food, especially avocados or almonds. So if youve chosen a vegan diet for environmental reasons, its a good idea to source your veg seasonally and locally, using projects such as the Sims Hill Shared Harvest cooperative veg box scheme.

The workshop participants also discussed the unsustainability of our whole food system, which Mack explained is partly because consumers do not have much power over how food is grown and produced, compared to consumers in some other markets. It was agreed that this industry-wide problem requires systemic change to solve it.

Addressing the environmental impacts of menstrual waste, Rhiannon Holder, Volunteer from City to Sea and the Womens Environmental Network (Wen), explained: Menstrual products are one of the most common types of litter found on beaches, and contain a lot of single-use plastic, which most people dont realise. A conventional box of menstrual pads contains around the same amount of plastic as five carrier bags.

Following Holders speech, participants discussed the importance of tackling period poverty by making free products available in public toilets, but stressed that these should include reusable or at least plastic-free options.

Holder also pointed out that not all menstrual cups are the same, and recommended the Put a Cup In It quiz, which can be used to identify which product is likely to suit you best.

You can find more information about the International Womens Day events on the Bristol Womens Voice website.

Excerpt from:
What women can do to tackle the climate crisis - Green World

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Courtesy of Ashley Paulson

Ashley Paulson has a little more energy than most people. Ever since the mom of four from St. George, Utah, began training for Ironman triathlons and marathons 10 years ago, she has grown to embrace early-morning workouts, late-night treadmill runs, and afternoon doubles whenever she can squeeze them in.

I dont want to be a mom whos not involved, Paulson told Runners World. Even if that means waking up before my kids do and staying up late to greet my two 18-year-old daughters when they get home at night. Indoor training and early mornings arent a chore anymore.

By day, Paulson, 38, works as a coach for iFit, a virtual training app offered by NordicTrack. Her job allows her to get in her first workout of the day, then she usually supplements with another session on her own in the afternoon. A typical week of training for the athlete includes running between 70 and 80 miles, cycling 12 to 15 hours, and swimming five to six hours.

I run a lot more compared to most triathletes, because its my favorite, she said. When I get off the bike in an Ironman, Im like, Yay, now I get to run a marathon!

Last year, Paulson qualified for the 2020 Olympic Marathon Trials at Grandmas Marathon with a finish time of 2:44:50. Throughout the winter, she trained for Atlanta in a similar way that she prepares for Ironmans, maintaining the cycling and swimming load while increasing her running only slightly.

I dont run as much as other qualifiers, but I think biking and swimming keeps me just as fit and helps prevent injuries, she said. The hard work paid off: On Saturday, February 29, Paulson clocked 2:40:07 on the hilly and windy course at Trials, finishing 44th overall for women.

To keep up with the rigorous demands of her training and racing schedules, Paulson has to consume plenty of fuel. Here, she gives us the rundown of what she typically eats and drinks for a day of training.

On a day where I can sleep in a bit, Ill wake up around 6 a.m. and drop my first kid off at school at 7 a.m. If my morning workout is an hour or less, Ill do it fasted once I get home and eat breakfast afterward. If the workout is longer than an hour, Ill have toast with butter and jam and a shake blended with chocolate protein powder, peanut butter, strawberries, and a banana. I call it my PB&J smoothie. Im not a coffee person, so I add 65mg of caffeine to my shake.

On race mornings, I like having two packages of applesauce, toast, and a banana about three hours beforehand. Then an hour before the race, Ill eat a single-serving bag of Cheetos. It sounds crazy, but I tried Cheetos before Grandmas Marathon, and it sat really well and stocked me up on salt and carbs, so now its my lucky fuel. If Im hungry right before the race, Ill have an energy gel.

The biggest change Ive made to my training and racing over the years is adopting a better nutrition strategy. In my first Ironman, I only had 200 calories over the course of the race, and I learned that fueling during a race will make or break you. Now, I have 200 calories per hour of exercise. If Im running or doing a hard bike workout, Ill take in calories in liquid formenergy gels. If its a long ride, simple carb-and-salt combos work. My personal favorite ride snacks are puffed Cheetos and apple fritter doughnuts.

Plant-Based Chocolate Protein Powder

Im a sandwich junkie. For lunch, Ill usually make a big sandwich with avocado, turkey, lettuce, tomato, and mayo, and have that with water mixed with amino acids, which help with recovery. I typically leave at least four hours between my first and second workoutsthat way, my legs can recover and my food settles. About an hour before my second workout, Ill have a G2G bar. Im not a protein bar person, but these bars taste amazing.

Four times per week, Ill have a basic combo of chicken and rice, and during the weekends, Ill eat pizza with my family, or well go out to dinner. My usual weeknight bowl consists of grilled chicken cooked in our backyard smoker and white ricewhich I make using coconut milk to make it extra creamywith Ranch dressing and Wingers sauce on top. Its maybe not the healthiest, but it packs in carbs, protein, and salt, which I need a lot of.

The day before a race, I usually avoid fiber altogether to lower my risk of stomach issues. My biggest meal the day before is breakfastIll load up on pancakes, eggs, and other carbs. For dinner the night before, Ill have chicken, rice, and a baked potato with salt about two hours before bed.

Im obsessed with candy. On a non-race day, I prefer bringing jelly beans or Swedish fish as workout fuel instead of an energy gel. If my kids are having cake or ice cream at home, Ill eat some with them. I try to keep my sugar tooth in check, but I firmly believe that you can have everything in moderation.

More here:
Prerace Cheetos Helped Ashley Paulson Tackle the Olympic Marathon Trials - Runner's World

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To examine genetic associations with food preferences, researchers from the Riken Center for Integrative Medical Sciences (IMS) and Osaka University in Japan studied the genetic data and food preferences of more than 160,000 people in Japan.

The research, published in the journal Nature Human Behavior, found genetic links for 13 dietary habits including consumption of alcohol, other beverages and foods, and also complex human diseases such as cancer and diabetes.

"We know that what we eat defines what we are, but we found that what we are also defines what we eat," said Yukinori Okada, Senior Visiting Scientist at Riken IMS and professor at Osaka University, in a press release.

This involves grouping thousands of people together depending on whether they have a disease and looking at DNA markers called single nucleotide polymorphisms, or SNPs, which can be used to predict the presence of that disease. If researchers find a SNP that is repeatedly associated with the disease group, they can assume that people with that genetic variation might be at risk for the disease.

Rather than looking at diseases, the Riken team examined dietary habits to find out if there were any markers that made people "at risk" for typically eating certain foods.

The researchers used data of more than 160,000 Japanese people from the BioBank Japan Project, launched in 2003 with a goal to provide evidence for the implementation of personalized medicine. The project collects DNA and clinical information, including items related to participants' lifestyles such as dietary habits, which were recorded through interviews and questionnaires.

They found nine genetic locations that were associated with consuming coffee, tea, alcohol, yogurt, cheese, natto (fermented soy beans), tofu, fish, vegetables and meat.

Variants responsible for the ability to taste bitter flavors were also observed. This association was found among people who liked to eat tofu; while those without the variant consumed less alcohol or none at all.

Those who ate more fish, natto, tofu and vegetables had a genetic variant that made them more sensitive to umami tastes, best described as savory or "meaty" flavors.

The main ingredients of the foods mattered, too -- for example, there were positive genetic correlations between eating yogurt and eating cheese, both milk-based foods.

In order to find whether any of these genetic markers associated with food were also linked with disease, the researchers conducted a phenome study.

The phenome comprises all the possible observable traits of DNA, known as phenotypes. Six of the genetic markers associated with food were also related to at least one disease phenotype, including several types of cancer as well as type 2 diabetes.

Nature vs. nurture: Food edition

Since the research studied only people native to Japan, the same genetic variations associated with food preferences are likely not applicable to populations across the globe. However, similar links have been discovered in different groups.

The study authored by Okada also didn't measure environmental factors. Our environment, demographics, socioeconomic status and culture -- such as whether we eat food from work or home; our age; how much money we make; and what our families eat -- are some of the biggest drivers of our food choices.

"These factors would weigh more than the genetics in some cases," said Dr. Jos Ordovs, director of Nutrition and Genomics at Tufts University in Massachusetts, who was not involved in the study.

"Something that sometimes we have felt is that the nutrition field has been focusing too much on nutrients rather than on foods," Ordovs said.

"Previous studies have been looking at genes that were associating with higher protein intake or higher fat intake or higher carbohydrate intake," Ordovs said. "But this study is more aligned with the fact that people eat foods. They don't just eat proteins, carbohydrates and fats. People tend to eat within a specific pattern."

Further research is needed to explain an exact balance between genetic predisposition and volition when it comes to food choices in different groups of people, but Okada suggests that by "estimating individual differences in dietary habits from genetics, especially the 'risk' of being an alcohol drinker, we can help create a healthier society."

Original post:
Prefer tea over coffee? It could be your genes, study finds - CNN

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Throughout my teenage years, I consistently noticed that mainstream media was filled with women who were smaller than my thigh. Being young and extremely naive, I considered this to be the normal appearance of women, even though the women in my life were all average-sized. I assumed that as society grew and as influencers of all shapes, sizes and genders became a part of mainstream media, the continuous pressure of being a certain size would dissipate. I was extremely wrong.

TikTok, an online video sharing app, has fostered hundreds of trends and is considered a critical marketing space for most companies due to its constant production of viral videos and stars. One of those trends appears to be videos about weight loss and self-improvement. The trend shows what creators eat in a day, usually adding calorie amounts and nutritional facts as titles in the videos.

Some videos include workout plans or fad diets and their short-term benefits. These videos seem innocent even the comments are filled with positivity but as I scrolled through the weight loss tag, I noticed calorie counts becoming smaller and workouts becoming more intense. I also noticed most of the weight loss creators were teenage girls some as young as 12.

It reminded me of another popular social media website, Tumblr. Known for its underground eating disorder community, users turned eating disorders into aesthetics and wrote food diaries that encouraged others to eat less and showed how to binge correctly. While these TikTok videos are not blatantly bullying others to eat less, they are creating a mindset for teenagers that eating fewer than 1,000 calories is a safe way to lose weight, when it most certainly is not.

The apps also influenced others to participate in fad diets that help to shred weight fast, such as the cabbage soup diet, where one only eats cabbage soup for seven days. Fad diets work so well because theyre short-term and cause the body to have a calorie deficit, forcing the body to get fuel from other sources, like fat.

The problem is that people see the results of eating so little and see how much weight someone drops so quickly that they believe its an OK way to do it. They become so desperate to look like the thin influencers they see on their screens that they dont realize the internal damage thats occurring. They dont realize that after their body has eaten all of its fat tissue, it begins to eat muscle. The heart, the most important organ, is, in fact, a giant muscle, and while the body needs it to survive, it will eat it.

Blythe Baird wrote a poem called When The Fat Girl Gets Skinny. One specific line has stuck with me for a while now: If you develop an eating disorder when you are already thin to begin with, you go to the hospital. If you develop an eating disorder when you are not thin to begin with, you are a success story. It reminds me that when people see someones eating disorder story, they dont always see it as a dangerous disease. Instead, they see it as their latest fad diet.

Originally posted here:
Eating disorders are ingrained in our culture - The Crimson While

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Its human nature to admire our friends big endeavors. When a friend parachutes from a plane, competes on The Voice or endures an Iron Man triathlon, we salute them.

Those flashy feats often garner more attention than the long, steady work it takes to lose weight. But Monica and Cody Manjarrez dont need applause to feel great satisfaction from their accomplishments.

In the three years the East County couple has been on WW (formerly Weight Watchers), Cody has lost more than 50 pounds and Monica is nearing a 90-pound weight loss.

Its not as dramatic as jumping out of a plane, but it wasnt drama they were going for.

Monica was in the program for about a week or two, and I saw her get into everything WW was suggesting, Cody recalled. I saw that it seemed healthy and suitable. She was losing weight but was still enjoying life no crazy or drastic changes so I decided to join up. It was a great decision.

Last September, WW announced its new name as well as its new program, myWW. While keeping its focus on helping people lose weight, it has been rebranded as a health and wellness company. Oprah Winfrey, a board member and shareholder of WW, has been touting the more holistic and personalized approach.

With myWW, clients are matched to a color-coded plan that fits them best, according to their food preferences, activity level, lifestyle and approach to weight loss.

Cody likes chickpeas, brown rice and lentils, while Monica is fond of french fries and fast food.

We love our programs, said Monica, a hairstylist at Salon Thrive in Santee. Im on green, and Cody is on purple. We view food differently, and our needs are met through our different programs.

On green, Im able to eat out multiple times a week, have fast food and still lose weight. I didnt have to do extreme change. Im still able to eat out, enjoy life and lose weight at the same time.

Each option requires a different number of WWs SmartPoints, which represent the number of calories, protein, sugar and saturated fat in any food item. Foods with more of the not-so-healthy stuff carry more SmartPoints.

The ZeroPoints list includes nutritious foods that are not weighed, measured or tracked. Each color plan green, blue (previously Freestyle) and purple adds up those numbers according to a members eating style.

In addition to food consumption, myWW recognizes the importance of physical activities. A client can earn FitPoints by doing everything from running and resistance training to such exercises-in-disguise as gardening or housecleaning.

And myWW has a new app to keep track of all of it.

Monica and Cody Manjarrez before they started the WW program together.

(Courtesy photo)

Cody, who is in the U.S. Navy, said that the color-coded options help accommodate the couples different schedules and lifestyles. His practice in Krav Maga and other martial arts, which he had started before WW, require more fuel. On the purple plan, he tried foods like nutrition-rich sweet potatoes and quinoa and now eats them regularly.

Its really easy having the WW app on your phone, Monica said. It tells you the points for the serving size. By using the app, you know how much you can eat.

Cody explained that the WW app has a scanner and tracker to record your food consumption.

You have all this food to choose from; it helps you choose what portions work best, he said. Another tool I like is Connect, a social media where you can find people involved in the same plan and activities you are.

Cody and Monica, who married in October 2018, have seen an uptick in their activity and confidence levels.

We gained a new life of being able to be more positive about who we are, Monica said. We can step out of our comfort zone and do things that wed never done before.

We both picked up roller skating, said Cody, who is now teaching a Krav Maga class. Its super fun. Monica is training for roller derby. And we do a lot more traveling. You lose the weight and become the person you were meant to be.

A BMI (Body mass index) of 25 to 29.9 = overweight.

A BMI of 30 or more = obese.

Percent of Americans age 20 and over who have obesity: 39.8

Percent of Americans age 20 and over who are overweight: 31.8

Men are more likely than women to be overweight.

Women are more likely than men to have obesity.

Women, non-Hispanic black adults and low-income adults who make less than $50,000 per year are most at risk for severe obesity (BMI of 40 or higher).

According to a 2019 study, by 2030 nearly one in two adults will have severe obesity.

Sources: National Center for Health Statistics (2016); New England Journal of Medicine (December 2019); National Institutes of Health

Wood is a San Diego freelance writer.

See original here:
Couple is winning by losing - The San Diego Union-Tribune

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WHEN you're tired and run down, grabbing a sugar hit or quick snack to boost your energy makes sense.

But, in lots of cases our favourite treats are likely to make you feel worse than before you scoffed them down.

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On top of this they're also likely to hinder your weight loss journey - and have you reaching for more unhealthy snacks.

Here, top dietitian Susie Burrell has revealedsome of the most common 'energy' foods, and why they may not be so energising after all...

Most of us are quick to reach for a cup of coffee if we need a quick pick-me-up or energy hit.

That's because caffeine is a known performance enhancer - with its benefitsknown to last for 30-60 minutes post consumption.

However, Susie emphasises that coffee will only give you a boost in the short-term - and you'll soon see your energy plummet again within an hour.

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"The issue with using large amounts of coffee and caffeine to help boost our energy levels is that the effect is short term," she writes in her blog Shape Me.

"This will be particularly evident if you enjoy your coffee with plenty of extra sugars via syrups, added sugar or honey which too will contribute to a subsequent drop in energy 60-90 minutes later."

On top of this, we recently revealed that drinking coffee could be adding 15,000 calories to your diet a month.

Many people pick a diet soft drink like Pepsi Max thinking it will be a healthier option compared to regular soft drinks.

Despite this, Susie says they can actually stop you losing weight - and will leave you feeling tired and lethargic.

Susie warns: "The biggest issue with consuming diet soft drinks when you are tired is that pretty quickly the body realises that you have not given it the sugar it is actually looking for, leaving you feeling tired and lethargic once again an hour after drinking it."

Other than fulfilling your cravings, fast food has no benefits nutritionally or when it comes to giving you an energy boost.

"Fried fast foods burgers, fries, pizza, chicken and meal deals are packed with fats, sugars and plenty of salt," Susie says.

Fried fast foods are packed with fats, sugars and plenty of salt

"The combination leaves you vulnerable to fluid retention, a shift of blood flow to the digestive system thanks to the heavy calorie load of the meal and high intake of saturated fat which results in reduced blood flow round the body.

"This means that there is nothing energising other than an initial sugar hit in any fast food."

We're all guilty of diving in the biscuit tin as our energy levels drop near the end of the day.

However, Susie is urging people to stay well away from the custard creams and hobnobs if you're watching your waistline.

She says: "The mix of white flour, hydrogenated fats and sugars that are easily consumed daily with a few cups of tea or coffee but which offer little nutritionally.

"The refined flour and sugar sends blood glucose levels soaring which is in turn coupled with a sharp decline within the hour.

"Such an ingredient combination also plays havoc with our insulin levels over time.

"Insulin is the hormone involved in fat storage in the body and high levels over time leave us vulnerable to fatigue and low energy levels."

Many people believe energy drinks are the way to go when you need a pick-me-up - but think again.

Susie says they actually have very little to offer unless you are an elite athlete.

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"With 30-45g or six to nine teaspoons of sugar per bottle along with various vitamins and stimulants not only are these drinks packed full of empty calories but any energy hit is likely to only be of benefit for 30-60 minutes," Susie adds.

Bagels may look pretty innocent, but nutritionally there are not many positives.

"Packed full of refined carbs giving it a high GI, a standard bagel can contain as many carbs as four slices of bread," Susie says.

"And that is before you consider any high sugar or high fat toppings.

"Great if you are about to run a marathon, not so good if you are sitting at your desk all morning."

They may only take two minutes in the microwave but the impact they have on your waistline may last a lifetime, according to Susie.

NHS tips for weight loss success

The NHS has shared their three key tips for weight loss success:

Lots of useat and drink more than we realise and do little physical activity. The result is often weight gain.

To lose weight, we need to change our current habits. Thismeans eating less even when eating ahealthy, balanced diet and getting more active.

Fad dietsand exercise regimes that result in rapid weight loss are unlikely to work for long, because these kinds of lifestyle changes can't be maintained.

Once you stop the regime, you're likely to return to old habits and regain weight.

Source:NHS

She says: "Not only do two minute noodles contain as much processed carbohydrate as four to six slices of bread but the cheeky sachet of flavouring is not only likely to contain MSG (621) but also your entire daily upper limit of sodium (salt).

"The effect of this is significant fluid retention leading to bloating, discomfort and fatigue an hour or two after consumption."

We all love munching on Haribo in the afternoon to give us a much-needed energy boost.

However, the jelly sweets can not only cause an energy drop - but will also lead to weight gain.

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"With a single jelly snake containing almost two teaspoons of sugar, imagine the huge amount of sugar in an entire packet of any type of lolly," Susie says.

"When the body is exposed to a large amount of sugar in a single setting, our insulin levels sky rocket followed by a subsequent drop.

"The other issue with regularly eating lollies is that it is virtually impossible to stop eating them which means you can consume 100+ grams of sugar in a single setting."

Continue reading here:
From coffee to bagels the 8 surprising foods that sap energy and stop weight loss - The Sun

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The expert said that can make it difficult to lose weight and how to fix it

When you begin to lose weight, the body begins to resist, in the beginning you can lose large amounts of weight without much effort, but at some point the weight may stop or go very very slow. Nutritionist Olga Usenko told on the page in Instagram, what could be causing this and what to do in such a situation, reports the Chronicle.info with reference to RBC.

Top 10 reasons why youre not losing weight:1. ANALYZE ONLY THE WEIGHT ON THE SCALES

Weight is not the main figure, and he may not change due to the different nuances, but the body will lose fat. For example: the growth of the muscles is also a weight that is replaced; hormonal fluctuations and this water retention in the body; changes in the number of food in the diet. For an objective understanding you need to measure yourself and take pictures in the mirror.2. NO CONTROL OF DIET

Eating food by eye may not work in case when you need to lose weight.The most correct solution to keep a food diary or follow a PRESCRIBED PROGRAM.

3. SKEWED PFC and to a greater extent PROTEIN

If you undereat protein, that is, the likelihood that you overeat fat and carbs. The diet should be 25-30% protein. It can boost metabolism and can significantly reduce cravings and desire to eat. This is partly due to the influence of protein hormones that regulate appetite such as ghrelin, for instance.4. EAT MORE CALORIES than you need

It is very easy to overeat even a proper food, although many do not think so.

5. THE QUALITY OF THE PRODUCTS

Try to eat more whole foods and try to eat more products of a one-component.6. STRENGTH TRAINING

Strength training prevents loss of muscle mass often associated with weight loss, and helps maintain long-lasting fat loss.

7. CARDIO

Do cardio regularly. It helps to burn fat and lose weight permanently.8. A BAD DREAM

Good sleep is one of the most important factors for physical and mental health and is an important factor for weight loss.

9. FREQUENT MEALS

You should have 3-4 meals, smaller meals 5-6 meals can give a surplus of calories.

See also: Debunked popular myths about the coronavirus10. DRINK A LOT OF ALCOHOL AND DO NOT DRINK CLEAN WATER

Everything is logical, but sometimes we forget about the fact that alcohol is also a calorie. And forget about the fact that alcohol triggers the eating of more food.

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The causes of the lack of progress in losing weight - http://www.MICEtimes.asia

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During the First Ladies marathon on Saturday, it was easy to notice the increased weight gain on President Uhuru Kenyatta.

Weight gain is something that can be controlled.

Below are the 10 things that Uhuru can do to reduce weight and win marathons in future

Like many Kenyans, President Uhuru Kenyatta loves enjoying his nyama choma. In order to lose weight, it is advisable to reduce the intake of red meat and increase white meat intake.

Alcohol slows down the body functions in how it is broken down hence it is not advisable to consume alcohol in moderation. In order to lose weight, it is advisable to drink more water and less alcohol.

To experience weight loss it is advisable to work out at least 3 or for times in a week. One can start with as little as 20 minutes and increase the time span as he/she gets used to the workouts.

He can do cardio such as rope skipping, jogging etc, he can also include weight lifting.

Getting enough sleep is often undermined. It is, however, good to rest well to give the body time to rejuvenate.

Drinkingwatercan help you eat less and lose weight, especially if you drink it before a meal.

This includes soda, carbonated drinks, energy drinks and carton juices. Instead, one can make their own fresh juices at home or simply make smoothies.

Eat a heavy-on-protein breakfast every day.

Avoid bacon, hash browns, wheat products, sausage and other deep-fried food. You can indulge once in a while.

Eating a good breakfast helps you control your hunger [pangs throughout the day.

He can indulge in snacks such as yoghurt, nuts, apples among others.

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8 things Uhuru Kenyatta should do to lose weight and get fit List - Mpasho Kenya

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