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Question: Why do some deer hold onto the velvet on their antlers so much later in the year than most others?

Answer: A birth defect known as cryptorchidism leads to lower than normal production of testosterone, the failure of one or both testicles to descend from the abdominal cavity into the scrotum, the lessening of most male characteristics and, in antlered species, full development is never really reached and the velvet on the antlers is retained later than the normal velvet-shedding period in late August to mid-September.

Bucks suffering from cryptorchidism generally do not act like other bucks. They really dont take part in the mating battles and rituals. They usually do not make buck rubs or scrapes. Their necks do not swell. Their tarsal glands on the inside of the deers rear legs dont secrete their hormone-powered leakings. The antlers are not shed, remain in velvet throughout the year and continue to grow, but usually in abnormal patterns.

Question: I am a retired veteran with a 70 percent military disability and want to know how if at all that could affect me. I would love to use my ATV to be able to get back into the state game lands area I used to be able to hunt.

Answer: In addition to other special permits for disabled hunters, the Pennsylvania Game Commission offers a permanent disabled persons permit that also allows the holder to apply for a towing vehicle placard. That placard will allow the use of an ATV on designated state game lands roads open to ATVs.

There also are roads on state game lands specially designated to provide access for hunters who have been issued disabled persons permits. The land management supervisor in each of the commissions region offices can provide a current list for each county covered by that office: Southcentral, 814-643-1831; Southeast, 610) 926-3136; Southwest, 724-238-9523; Northcentral, 570-398-4744; Northeast, 570-675-1143; Northwest, 814-432-3187.

Question: Why do they call it the rut?

Answer: One of the most discussed topics among deer hunters, the rut is the mating season for ruminants like deer, bison and antelopes, as well as some other mammals like skunks and elephants. Its marked in males by an increase in testosterone, body bulk and muscling, glandular secretions, aggression and interest in females.

According to merriam-webster.com, use of the word rut to describe all that dates back to the 15th century. The Middle English rutte was derived from Middle French ruit for disturbance, which was derived from Latin rugire for roar.

Question: Does the ban on urine-based deer attractant in chronic wasting disease management areas include artificial urine scents?

Answer: According to the Game Commission, artificial scents are not banned under the existing CWDMA regulations. They must be fully artificial.

Thanks for visiting PennLive. Quality local journalism has never been more important. We need your support. Not a subscriber yet? Please consider supporting our work.

Contact Marcus Schneck at mschneck@pennlive.com.

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Why do some bucks keep their velvet? Answers to that and other reader questions - pennlive.com

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HARTFORD Two transgender high school runners want to become defendants in a federal lawsuit that seeks to block them from participating in girls sports in Connecticut.

Terry Miller and Andraya Yearwood would be stripped of the right to run track this spring if a judge rules against a state policy that allows high school athletes to compete as the gender with which they identify, their lawyers argued in a court filing Friday.

Attorneys for three girls filed the lawsuit last week against the state board that governs high school athletics and several school districts.

Miller and Yearwood want a U.S. district judge to delay ruling on a motion that would expedite a temporary injunction against the state policy. Their attorneys indicated to the court they plan to file a motion to intervene in the case this week.

Plaintiffs should not be allowed to file a lawsuit whose core purpose is to exclude Andraya and Terry from the spring track meets, but then prevent them from participating in the lawsuit by not naming them as parties, attorney Dan Barrett wrote in Fridays filing.

Attorneys for the three girls who sued argued Tuesday against any delay and wrote that their lawsuit filed under Title IX, the federal educational law that bans discrimination on the basis of sex, followed the law by focusing on the policy and not naming the two transgender girls as defendants.

Notably, while there are a great many reported Title IX decisions on the books, Yearwood and Miller cite not a single case in which students whose interests or wishes would be adversely impacted by the requested relief were joined as parties, necessary or otherwise, the attorneys wrote.

Connecticut is one of 17 states that allowed transgender high school athletes to compete without restrictions in 2019, according to Transathlete.com, which tracks state policies in high school sports across the country.

Eight states had restrictions that make it difficult for transgender athletes to compete while in school, such as requiring athletes to compete under the gender on their birth certificate, or allowing them to participate only after going through sex reassignment procedures or hormone therapies, according to Transathlete.

Both transgender athletes are receiving hormone therapy as treatment for gender dysphoria, and both have hormone levels, including testosterone levels, circulating in their bodies that are typical for non-transgender girls, lawyers for Miller and Yearwood said in their filing. They are recognized as girls by their parents, teachers, teammates, coaches, and community.

The two seniors have combined to win 15 girls state indoor or outdoor championship races since 2017, according to the lawsuit.

One of the plaintiffs, Chelsea Mitchell, on Friday won the Class S 55-meter state indoor title by edging Terry Miller. She said it was her first win in a head-to-head race.

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This SAS workout is a bit different from the workout routines we normally post here. It's not as good for building muscle definition as the two-day push-pull workout or as rookie-friendly as the best bodyweight workout for beginners. In terms of gruelling strength building and endurance testing, it has more in common with, naturally enough, the US Navy SEAL workout.

The reason being, in order to pass the 3-stage SAS selection process, you will need a lot of endurance, as opposed to 'just' muscle mass. This doesn't mean you shouldn't follow the basic rules of how to get stronger but if you want to build endurance, you will need to move on from only doing bicep curls to practicing more compound exercises, like squats and deadlifts.

In fact, if you are especially time-poor, in order to build overall strength, you can follow our best full body workout routine to build strength. If you would like to get your body ready for the SAS selection test, however, you'll need to introduce a few more additional days of training throughout the week to build endurance as well as strength.

Most importantly, as much as the SAS workout is good for burning fat and building strength, if you ever struggled with obesity or have not been doing much (or any) physical training, you might want to consider losing weight fast first and/or get fit before you opt in for doing hard core military-style training.

The SAS selection test is gruelling both for the body and the mind and consists of three parts:

This stage lasts for three weeks (!) and takes place in the hilly area in South Wales. Candidates have to carry a backpack full of equipment called bergen over a series of long timed hikes, navigating between checkpoints.

The bergen gets heavier as the days pass and the endurance phase culminates with 'the long drag', a 40-mile trek carrying a 55lb (25kg) bergen, that must be completed in under 24 hours.

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Training takes place in Belize in Central-America, deep in the jungles. Those few who have passed the first stage will have to learn the basics of surviving and patrolling in the humid and warm conditions, surrounded by dense vegetation and bothered by small insects as well as noises coming from the forest.

For the escape and evasion (E&E) portion of the course, the candidates are given brief instructions on appropriate techniques then let loose in the countryside. They have to make their way to a series of waypoints without being captured by the 'hunter force' of SAS soldiers. This portion lasts for three days after which all candidates report for TQ, a.k.a. interrogation 'practice'.

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It's not difficult to tell apart a bodybuilder for a strongmen. The former might look more appealing to some, but the latter can move some serious weights at will. Of course, as you get stronger your muscles get more defined as well but if you want to be ready for a challenge like the SAS selection test, you will need strength and not well defined shoulder muscles and low body-fat percentage.

if neither of the above rings a bell, don't worry. Runners and cyclists are more familiar with these terms and they refer to how well your muscles and cardiovascular system can withstand elongated periods of moderate-to-high intensity exercising.

VO2 max is "the maximum or optimum rate at which the heart, lungs, and muscles can effectively use oxygen during exercise, used as a way of measuring a person's individual aerobic capacity." The more oxygen your muscles can digest, the later you'll feel fatigued.

Lactate thresholdis "the maximal effort or intensity that an athlete can maintain for an extended period of time with little or no increase inlactatein the blood" (definition taken from lactate.com).

Both can be improved by doing cardio regularly and there are also specific HIIT workouts that can boost either or both in the same time.

Your body can only sustain its fitness levels if you do a certain amount of exercising. If it wasn't the case, pro athletes wouldn't have to put in extreme efforts to stay on the levels where they are.

This also means that you can't get fit by exercising more and then expect your body to maintain its fitness level without you doing any physical activity. Your body will revert back to its previous state when you abandon your workout routine, although it will be easier to get back into it later on once you were fit before.

Of course, being fit (as in healthy) has loads of health benefits so it worth spending a few hours a week looking after your fitness.

The SAS selection is almost as hard to endure mentally as it is to overcome physically. If you get distracted easily, have temper issues and/or lack focus, you will singled out pretty soon, regardless of your physical readiness.

Meditation has been proven to be an effective tool to regain control over one's mind and to harness the thoughts that go through your mind at any point, which can come in handy when you are submerged in cold water for hours on end, a practice which may or may not be part of the selection process.

Protein is great for muscle building as well as muscle repair

(Image credit: Getty images)

If you want to build muscles and lose fat, you will need to eat right and keep a balanced diet which includes ample amount of protein and good fats as well as clean carbs. Being more mindful about what your body requires to perform better is crucial part of endurance tests and the SAS selection process is no different.

Either you are trying to lose fat or want to build muscle, eating more protein is beneficial for you. If you fall in the former category, try swapping some bad fats and carbs most of the processed food falls into this category to protein snacks, let them be protein bars or just a small portion of high-carb nuts.

If you are trying to gain muscle mass and are naturally skinny, try adding some high protein mass gainers, like Bulk Powders' Informed Mass or The Protein Works' Total Mass Matrix.

Drinking more water also helps, so fill up your gym water bottle and drink that water!

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Make stretching an integral part of your workouts

(Image credit: Getty Images)

Apart from doing multiple exercise sessions a week, the SAS endurance workout also involves plenty of cardio elements as well as strengthening exercises, so stretching before and after the workouts is essential. Stretching can help you perform the exercises better and can also help reducing the risk of injury.

Use a foam roller and/or resistance bands, both of which can relieve muscle tension andknots in all areas of the body. On our best massage tools guide, you'll find plenty of options, like the aforementioned foam rollers, but also massage balls great for the calves and percussion massagers like the Theragun G3.

IMPORTANT: if you have any medical condition or experiencing pain of any sort especially back pain please consult a medical professional before you start working out. Some of the below exercises put a lot of stress on your lower back and if you are ever unsure how to perform them, get a PT or a trained athlete to show you the correct form.

The weekly-breakdown of the SAS workout:

For getting ready for the mental part of the selection process, we recommend the new SAS workout app from the boys at Who Dares Wins. This app has a unique approach to training by incorporating mental exercises as well as training tips and even diet options.

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In-depth: 5-exercise full body workout

On the first day of the week, you want to give your body a run for its money. Our full-body workout consists of five exercises: deadlift, squat, bench press, shoulder press and bent-over row.

These exercises are probably the best compound exercises to build overall strength with the least amount different movement involved and focuses on large muscle groups and using free weights as opposed to machines.

If you don't want to sign up for a gym membership (just yet), you can perform these exercises at home, using resistance bands or dumbbells/barbell or even kettlebells.

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Resting your body after intense exercising is almost as important as the exercises themselves

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After bombing your body with weights the day before, you'll probably feel the effect of DOMS or Delayed Onset Muscle Soreness. This occurs after your muscles especially the glutes and legs area are worked hard and please also note the 'delayed' nature of the phenomena: it can happen up to 2-3 days later than the workout.

Giving your muscles a break can help them repair more efficiently and recover better, meaning you can expect to see results quicker by resting your muscles after heavy workouts.

Even on rest days, you can do light cardio e.g. brisk walking and stretching would definitely help also.

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Running is an excellent cardio exercise to build endurance

(Image credit: Brooks Running)

Depending on your cardio levels, on the third day you should go the distance.To be fit enough to be even considered to be selected as a member of the SAS (or SBS), you'll need to be able to comfortably run a 10K in under 50 minutes, ideally closer to 40 minutes.

Once you are comfortable with that speed, you can introduce more and more trail running sessions to your training plan. Trail running is somewhat different to road running obviously since you have to take the terrain into account as you run. You'll need different shoes as well for trail running: have a look at our best trail running shoes guide for inspiration.

Trail running is very popular worldwide and especially in the UK, where there are many groups you can join. Trail runners are a famously close-knit bunch who appreciate each other's company as much as the nature that surrounds them. By joining a trail running club, you get fit and be a bit more social, two birds with one stone.

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The HIIT part will get those heart-rate levels high

(Image credit: Getty Images)

In depth: Full body HIIT workout gets you fit with only running shoes required

On the fourth day, your DOMS should have completely subsided and you are ready for a more intense workout: a HIIT workout! There are many reasons why you should try HIIT, it torches fat, boosts metabolism, can improve heart health and also super time efficient.

Ideally, you would like to do the entirety of the full body HIIT workout detailed in the linked article, for the same reason why you should perform all five exercises on the first day: by doing more exercises, you get stronger and also build endurance, which you will need for the selection process.

All the better, since we are talking about HIIT, the whole session can be done in under half an hour, 45 minutes tops. Make sure you go as hard as you can doing the circuits and don't let your heart rate drop too much in between them.

To monitor your heart rate, you should get a running watch or at least a heart rate chest-strap so you can track your heart rate on the accompanying apps. the new Polar H9 costs the fraction of a smart watch and will provide you with more accurate readings than wrist based optical sensors.

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(Image credit: SIXPAD)

Same as above, give your body a rest on the fifth day and let your muscles regenerate.

One thing you can try is to do some light training in the form of EMS. Electric Muscle Stimulation is not your golden ticket to six-pack abs heaven, but it can compliment training well by targeting high load-bearing muscles, such as the abs, on days when you would like to give the rest of your body a bit of a break.

Many EMS devices can also be used in other areas of the body too, like the arms or even the shoulders, making them a versatile tool for athletes.

You could also try using a percussion massager, like the Theragun, to fully loosen the muscles and get them ready for more training. Percussion massagers are like electric toothbrushes for your muscles: although the manual toothbrush does the job just fine, you can clean way more effectively with an electric one.

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Both cycling and swimming build endurance and improve overall cardiovascular health

(Image credit: Rapha)

For best results, do cycling one week and swimming on the other. Either way, we are not talking about leisurely pedalling/splashing around the water: after your rest day, you would like to go the distance again and cover long distances on the bike/in the water.

As for cycling, you don't need to do the full Ironman distance 112 miles but you would like to cover as many miles as possible within an hour. Depending on the terrain, you are looking at doing around 15-20 miles for a good session. Should the weather permit, ride for even longer, two, maybe even three hours at the time to train your heart for sustained medium-intensity efforts.

In the pool, an hour-long session is ideal and you are looking at doing around two kilometres within that timeframe. You'd better master that freestyle swimming technique!

To track heart rate under water, we recommend using a triathlon watch and/or a swim proof chest strap like the Garmin HRM-Swim.

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This SAS workout will make your body and mind stronger - T3

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If you know anything about the keto diet, you understand that the eating style is preeettyyy restrictive, and not the easiest to stick with long-term. Still, fans of the high-fat, low-carb diet tout benefits like weight loss breakthroughs, more energy, clearer skin, and less cravings for sugar.

Sounds wonderful, right? Well, a new version of keto aimed at upping all of these perks has keto fanatics buzzing, but some health and nutrition pros say it may be even more unsustainable than the keto diet you already know. The new version is called Speed Keto, and dietitians aren't exactly recommending it if you're looking to lose weight or start eating healthier.

Still, if you're curious about the eating plan and its origin, here's what you need to know.

Basically, Speed Keto is a combination of the traditional keto diet (made up of 60 to 70 percent fat, 15 to 30 percent protein, and 5 to 10 percent carbs) and intermittent fasting (IF), which involves alternating between various periods of fasting and eating. One of the most common styles of IF is the 16:8 method, in which you fast for 16 hours and can eat during the 8-hour period that follows.

When it comes to Speed Keto, the goal is to get the dieter down to one meal per day, which also has to fit into the keto guidelines of being high-fat and low-carb. The goal of eating less carbs is to get the body into a state of ketosis, which is when your body burns fat, instead of carbohydrate stores, for fuel, which can lead to weight loss.

Speed Keto, which you can buy as a digital program, was created by Harlan Kilstein, an expert coach and motivator with a doctor of education degree, according to his website. Per the site, Speed Keto is meant to simplify the dieting process and help people get past weight-loss plateaus that might occur after eating a traditional keto diet for a few weeks.

"I think keto and 'Speed Keto' diets will result in weight loss," says Hillary Cecere, registered dietitian at Eat Clean Bro. "Any time food is restricted and a calorie deficit occurs, so will weight loss, and when your eating window is smaller, you are more likely to consume less calories."

That being said, Cecere doesn't support the diet as a healthy way of eating. "This diet is unsustainable. Once it's no longer being utilized, weight gain will happen," Cecere says. "I also think it eliminates a lot of nutrient-dense foods. This diet is not for health or longevityit's only for quick weight loss."

In order to maintain weight loss, it's crucial that the diet you follow is something you can sustain long-term, notes Cecere. And if eating keto in general isn't your cup of tea, that's totally fine, too. "You don't need to be in ketosis to lose weight," she says. "Weight loss is determined by calorie deficitthere are plenty of other healthy, sustainable ways to lose weight if that's something you're interested in."

It's also worth noting that combining keto and intermittent fasting isn't exactly new. Many people have been following a diet that combines the two because eating mostly fats and proteins does fill you up and make it easier to fast between meals. The difference here is that Speed Keto recommends a specific IF schedule and one meal a day.

"Combining a super restrictive diet with long periods of non-eating is not good," Scott Keatley, RD, of Keatley Medical Nutrition Therapy, previously told WH. The body will cannibalize its own muscle for energy if intake from food is too low but the body does not differentiate between something like a calf muscle or a heart muscle. Keatley added that all your important organs are made of smooth muscle, "and going on a diet like this may harm something like your bladder or lungs just as much as provide fat loss."

It's also worth noting that following a regular keto diet can already have some not-so-pleasant side effects. At the end of the day, whether you want to follow a keto eating plan is up to you, but experts generally warn against pairing keto with an extreme intermittent fasting schedule in the way that the Speed Keto diet does, experts caution. Whatever you choose diet-wise, it's always wise to talk to a dietitian or trusted MD before you drastically overhaul your eating plan.

The bottom line: Speed Keto may not be a sustainable option when it comes to weight loss.

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What Is Speed Keto And Can It Help Me Lose Weight Sustainably? - Women's Health

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Although there have been a number of recent studies assessing the effects of intermittent fasting on people, none are long term, and the vast majority of disease-related findings stem from research on laboratory animals. For example, in an animal model of stroke, those fed only intermittently suffered less brain damage because they were better able to resist the stress of oxygen and energy deprivation.

Other animal studies have shown a robust disease-modifying benefit of intermittent fasting on a wide range of chronic disorders, including obesity, diabetes, cardiovascular disease, cancers and neurodegenerative brain diseases, the researchers reported. Their review of both animal and human studies found improvements in a variety of health indicators and a slowing or reversing of aging and disease processes.

For example, human studies of intermittent fasting found that it improved such disease indicators as insulin resistance, blood fat abnormalities, high blood pressure and inflammation, even independently of weight loss. In patients with multiple sclerosis, intermittent fasting reduced symptoms in just two months, a research team in Baltimore reported in 2018.

If you think evolutionarily, Dr. Mattson said, predators in the wild fight for prey in the fasting state and are better at recovering from inevitable injuries. The human counterpart people who evolved in feast-or-famine environments would not have survived unless somehow protected by fasting.

Our human ancestors did not consume three regularly spaced large meals, plus snacks, every day, nor did they live a sedentary life, the researchers wrote. The studies they analyzed showed that most if not all organ systems respond to intermittent fasting in ways that enable the organism to tolerate or overcome the challenge and then return to normal.

Dr. Mattson explained that during a fast, the body produces few new proteins, prompting cells to take protein from nonessential sources, break them down and use the amino acids to make new proteins that are essential for survival. Then, after eating, a lot of new proteins are produced in the brain and elsewhere.

A reasonable question might be How safe is intermittent fasting? When fats are used for energy, they produce substances called ketone bodies that regulate the expression and activity of many proteins and molecules that are known to influence health and aging, the researchers reported. Ketosis, a build-up of acidic ketones in the blood, is a state that the Atkins diet, the ketogenic diet and other carbohydrate-restricted diets aim to achieve. Taken to extremes, however, ketosis can damage the liver, kidneys and brain and is especially dangerous to people with various chronic disorders like diabetes and heart disease.

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The Benefits of Intermittent Fasting - The New York Times

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Weight loss can be one of the most rewarding or frustrating journeys for an individual. Many people struggle with its process, hence why there is a market surrounding how to accomplish weight loss. For many, losing weight can feel like a never-ending start line with no finish in sight.

The good news is David Reagan, Atlanta native and a NASM certified personal trainer who specializes in weight loss, knows what reaching your weight loss goals boils down too: motivation. Below, Reagan shares five ways to gain motivation and keep it during this crucial health trek.

1. Have realistic expectations that fit your lifestyle

The easiest way to lose motivation when starting your weight loss journey is to set unrealistic goals that do not fit in with your lifestyle. If you have a hectic schedule and travel regularly, you might not set yourself up for success by purchasing a local gym membership and planning to spend an hour at the gym Monday through Friday. Research and explore multiple fitness options and set maintainable goals that you know you can keep up with along with your life plan.

2. Determine your why

Why do you want to lose weight? Is it to gain self-confidence? Improve your heart health for your daughters wedding? Whatever your logical decision as to why you want to lose weight, its essential that you identify it and write it on paper. Writing down your reasons why will aid in maintaining determination and staying committed. It helps to read your whys daily and before your work out for long-term achievement.

3. Clean out your closet and focus on a feeling

Do you fluctuate between sizes when the motivation for weight loss comes and goes? Stay motivated to be the size that makes you feel your best by cleaning out your closet and keeping only the clothes that you feel most confident when wearing. Rather than focusing on the number on the scale, hone in on your self-assurance and courage when you are feeling and looking your best and how it positively affects other areas in your life.

4. Treat yourself

When fatigue hits hard mid-week and going to the gym is the last thing you want to do, think about the things you would love to do instead. Allow yourself to set goals in the gym that result in acting on the things that give you your Zen. Tell yourself if you stick to your fitness goals until the weekend, you will treat yourself to your favorite massage or buy the book youve been holding in your Amazon cart. However, try to reward yourself without food.

5. Seek competitions

A great way to stay motivated is to focus on competitive goals to work towards accomplishing. Maybe you just started running, and want to stay excited about it. Try signing up for a 5k to work towards, then a 10k, and continue to escalate your goals forward. Compete against yourself, others, or even join a team to work together in competition. Weight loss competitions that are team-based and overall social influence help you lose 20 percent more weight than on your own.

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David Reagan, a Personal Trainer from Atlanta, Shares Five Ways to Stay Motivated on Your Weight Loss Journey - Thrive Global

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If you Google nutrition or weight loss, you'll most likely come across macros or the macrobiotic dietor bothin your search results. "Both the macro and macrobiotic diets have been around for a very long time," says Lauren Harris-Pincus, MS, RDN, a New York City-based registered dietitian author of The Protein-Packed Breakfast Club. "Although they sound similar, they are totally unrelated." But what exactly are these diets? How do you follow them? And most importantly: Are they effective?

The macro diet is directly related to the basics of nutritional science. "A macro diet refers to counting macronutrients," says Harris-Pincus. "These include protein, carbohydrates, and fat." Examples of lean proteins include tofu, salmon, and chicken breast. Carbohydrates are found in whole grains such as oats and whole-grain bread, vegetables, fruits, and more. Healthy fats include avocado, olive oil, nuts, and seeds.

In a nutshell, you track your macros by tracking the calories you get from each macronutrient. Protein and carbs each contain four calories per gram, and fat contains nine calories per gram. To follow the diet, you'll want to establish how many of each macro you want to consume in a day based on your daily calorie intake goal.

"You are looking to achieve a certain calorie level with a calculated breakdown of these macros," says Harris-Pincus, and the goals will vary depending on what you're trying to do with your diet. For example, "Some people may want a higher protein intake, and some may want higher fat or lower carbs. It's a way of flexible dieting that does not strongly consider the source of the food, just its macro distribution. So if you want a doughnut, as long as you fit it into your daily macros, that's no problem."

Indeed, you can eat anything on the macro diet, from a vegetarian rice bowl to avocado chocolate brownies. A typical ratio for the macro diet is 50 percent carbs, 30 percent protein, and 20 percent fat, notes Jacqueline Gomes, RDN, MBA, a New York City-based supermarket dietitian. However, individual macro ranges for a balanced diet can fall anywhere between 45 percent to 65 percent carbohydrates, 10 percent to 35 percent protein, and 20 percent to 35 percent fat, according toThe National Academies of Science, Engineering, and Medicine guidelines.

To follow the macro diet, you'll need to do some calculations to get started. "The first step is to calculate your energy needs based on your sex, height, weight, activity, and end goalsuch as weight loss, weight maintenance, or muscle building," explains Gomes. "Macronutrient calculators, which can easily be found online, can help you calculate the macro quantities in a tailored diet plan. If your goal is weight loss, a percentage of calories is deducted from the overall maintenance calorie level to create a caloric deficit." Once you determine your ideal macronutrient breakdown, you can use a meal-planning app such as MyFitnessPal to track what you eat, as well as your daily macronutrient breakdown.

As for how hard your brain is going to work following this diet, Gomes says the diet itself is not complicated. "However, what may be complicated is building a balanced meal plan around macros with no nutrition background," she says.

"Counting macros can be effective for weight management and building muscle, as the method helps keep you close to your calorie and nutrient requirements," says Gomes. Some research shows success with specific macronutrient breakdowns. For instance, in a 2018 studyin Nutrients, researchers had older women eat a high-protein, reduced-carbohydrate diet with 30 percent of calories from fat, while also participating in a resistance-based exercise program. Compared to those following a high-carb diet, these women experienced more favorable body composition changes. "However, there is no one size fits all approach to weight management," says Gomes.

To properly adhere to the diet, you may find it useful to measure your food, either through using measuring cups and spoons, or food scalesor both. Counting macros is meant to help a person meet his or her nutrition goals from eating a variety of foods he or she loves, says Gomes. "But there's one caveat. You still have to be mindful about selecting the right foods for balanced nutrition, as it is possible to meet your macros by choosing less optimal food choices. Like any eating plan, a balanced diet on the macro diet includes a variety of fruits, vegetables, whole grains, and lean proteins."

The macro diet has other potential downsides. These include possible food obsession and stress, says Gomes. "For some people, it can become overwhelming to track all foods consumed and have them fit into a very specific number of grams of macronutrients," she says. "Eating at restaurants or a friend's home may become challenging due to the inability to accurately estimate portion sizes."

Although similar-sounding, the macrobiotic diet is completely different from the macro diet. The first thing to note about it is that it has some pretty deep roots. "It's a fad diet with roots in Zen Buddhism," says Harris-Pincus. "The goal is to create a balance in health and life, based on the yin-yang philosophy." Although the macrobiotic diet wasn't designed for weight loss, Harris-Pincus notes that some people use it for that purpose.

How do you follow the macrobiotic diet? It's a mostly plant-based diet, and it requires eating mostly whole grains, beans, and cooked vegetablesand making an effort to choose organic and locally grown foods, per the U.S. National Library of Medicine's National Center for Biotechnology Information. More specifically, about half your calories will come from organic whole grains, another quarter or so from locally grown veggies, and 5% to 10% from beans and sea vegetables, notes Harris-Pincus. "Fresh seafood, local fruit, and nuts are OK several times per week, and you can have a little rice syrup on occasion."

The list of what you can't have is longer than what you can eat. It includes dairy, eggs, poultry, meat, tropical fruit, juice, refined sugar, spicy foods, processed foods, coffee, and even certain veggies such as asparagus, eggplant, zucchini, tomatoes, and spinach, says Harris-Pincus. Examples of recipes you can eat include plain healthy roasted chickpeas and an oatmeal bowl. "In general, this diet is lower in fat and sugar," adds Amanda Blechman, RD, senior manager of scientific affairs at Danone North America at New York City.

The macrobiotic diet focuses on lifestyle habits, too. "In addition to food choices, following a macrobiotic diet often includes a component of mindfulness, such as thoroughly chewing each bite," says Blechman.

A 2015study in Nutrition and Cancer shows that following a strict macrobiotic diet may lead to greater anti-inflammatory benefits than the typical American diet. "Although this diet eliminates many animal products, it allows for limited intake of other nutritious foods like fish, fruit, and nuts," says Blechman. "This makes balanced nutrition possible with careful planning." The macrobiotic diet also tends to be low in calories while providing a high amount of nutrients. This could help with weight-loss efforts.

If you're planning to follow the macrobiotic diet, you should focus on making sure to include nutrient-rich foods. Since the diet lacks dairy, incorporating other sources of calcium, such as calcium-fortified soymilk, is important, says Blechman. "Adequate protein intake is also possible with careful planning," she says. "Fish and soy are two high-quality protein sources allowed within a macrobiotic eating plan."

As with the macro diet, the macrobiotic diet isn't without downsides. "There is not conclusive scientific evidence to support the long-term weight loss benefits of following a macrobiotic diet," says Blechman. "While the macrobiotic diet does encourage consumption of many nutritious foods, it also eliminates entire food groups. This may result in inadequate nutrient intake if your diet is not carefully planned. Restrictive diets can also be difficult for people to adhere to if favorite foods are suddenly cut out." (Also, check out the worst diet advice nutritionists ever heard.)

"Both have drawbacks," says Harris-Pincus. "Counting macros can be good for weight loss if you stick to the numbers and begin with a calorie total that will create a deficit for you. Ultimately, you need to consume fewer calories than you burn to lose weight. A macrobiotic diet may or may not help you lose weight, depending on what you choose to eat and how much."

Neither diet is easy to follow. "Both diets are labor-intensive," says Harris-Pincus. "If you don't have a lot of time in your day to shop, cook, or count, neither one may be good for you. And neither are likely to create permanent lifestyle habits for most people."

If you have to choose one, a macro diet may be more likely to get you the nutrients you need. "Counting macros is more likely to lead to a balanced diet because the whole point is balancing macronutrients," says Harris-Pincus. If you aren't a very type-A person, though, the degree to which you need to plan and track your diet may make your head spin. (Get healthy recipes for weight loss that aren't salad.)

No matter what eating plan you choosethe macro diet, the macrobiotic diet, or just a general plant-based dietmeeting with a registered dietitian nutritionist can help you make sure you're getting all the nutrients you need to lead a healthy life and meet your goals. You can find one in your area at eatright.org.

Amy Gorin is a freelance writer, a plant-forward registered dietitian nutritionist, and owner of Amy Gorin Nutrition in the New York City area. Connect with her on Pinterest, Instagram, Facebook, and Twitter.

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Just because diet soda doesn't contain sugar or calories, doesn't mean that it's healthy for you.

Studies are mixed, but some link diet soda with serious, life-threatening diseases. Here's what you need to know about diet soda and how it affects your health.

A 2017 study published in Stroke found that, among over 3,000 participants, an increase in artificially sweetened soda consumption was associated with an increased risk of Alzheimer's disease, dementia, and ischemic stroke.

Most recently, a 2019 study published in JAMA Internal Medicine, found that those who drink two diet sodas a day are more likely to die from circulatory diseases, as well as increased mortality overall, compared to those who had one diet soda or less a month.

Increased sugar cravings: Diet soda has been shown to increase cravings for sweets, according to various studies, including one published in 2019 in Pediatric Obesity. In turn, that increase in cravings may actually lead to consuming more calories.

Not effective for weight loss or diabetes: While it can seem like cutting back on sugar by replacing it with artificial sweeteners will be beneficial for weight loss or diabetes, evidence suggests otherwise. "Diet soda does not promote weight loss and it has no effect on glycemic response in adults with diabetes. Therefore, diet soda should not be used as a weight-loss strategy or means to control diabetes," says Rebecca Oh, RD, clinical dietitian at USC Verdugo Hills Hospital.

Altered digestive tract: "Diet soda can alter your gut microbiota, which can have negative impacts on digestion and hormone regulation," says Oh. More research is needed to understand exactly which artificial sweeteners affect gut bacteria and how. So far, preliminary studies have found that saccharin, sucralose, and stevia may alter the bacteria in your gut, though it's unclear what impact this may have on your health.

Kidney damage: "Long-term consumption of diet soda can increase production of free radicals in renal tissues, potentially causing damage to the kidneys," says Oh. Additionally, a 2017 study published in the Clinical Journal of the American Society of Nephrology showed that diet soda consumption is linked to a higher risk of kidney disease.

Not great for your teeth: Think diet soda is better for your teeth because it doesn't contain sugar? Think again. Even though it's sugar-free, diet soda is acidic thanks to ingredients like citric acid, phosphoric acid, citric acid, and tartaric acid. These ingredients can contribute to tooth enamel erosion, at almost the same rate as non-diet soda, according to Colgate.

Some ingredients in diet soda can be particularly harmful for people with certain health conditions. "Phosphorus should be avoided for people on dialysis and with late-stage kidney disease, and Phenylalanine is not safe for people with phenylketonuria, or PKU," says Oh.

Of course, consuming diet soda occasionally is safer than daily consumption for the average adult. "If you are going to drink a soda, drink a very small serving, 6 to 8 ounces max, and work on weaning your cravings," says Oh. She says this goes for diet soda or regular soda.

She also says that drinking soda, diet or regular, will not hydrate you as well as drinking good old-fashioned water add a spritz of lemon or lime juice for flavor.

"Rather than focus on the 'limit' of how much diet soda you can drink, I encourage you to focus on how best to promote your health. Water is the best way to hydrate your body, quench your thirst, and promote health," says Oh.

If you find it hard to drink plain water, she recommends unsweetened sparkling water or unsweetened tea over other beverage options. If you're struggling to cut diet soda out of your diet and are concerned about the health risks, speak to your primary care provider or a registered dietitian.

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All the ways that diet soda is bad for you and what to drink instead - Insider - INSIDER

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MNT is based on decades of medical research on the relationship between diet, nutrition, and health outcomes.

Its vastly different from nutrition education, which provides basic nutrition information to the general public and isnt intended to treat medical conditions.

On the other hand, MNT instructs individuals how to use their diet to best support their medical conditions. It not only addresses existing medical conditions but also attempts to lower the risk of new complications.

To start this therapy, an RDN first performs a comprehensive nutrition assessment for an individual. They then develop a nutritional diagnosis, goal, and care plan, as well as specific nutrition interventions to help the person better manage or treat their condition (2).

The RDN provides repeated follow-up visits to support the persons behavioral and lifestyle changes. This involves monitoring and evaluating progress, as well as any health or medication changes (2).

MNT is only provided by a qualified dietician and can either be prescribed in a hospital or outpatient setting. It may start during a hospital admission and continue into an outpatient setting, as long as the patient is seeing an RDN.

MNT can range in complexity, from designing a reduced calorie diet for weight loss to prescribing a high protein diet to promote wound healing for patients with severe burns.

In severe cases, such as for people with cancer, an RDN can recommend tube or intravenous (IV) feeding to prevent malnutrition.

The duration of MNT varies. Typically, the therapy stays in place until the initial goal is achieved or the nutrition-related diagnosis is resolved. However, the plan can be adjusted as needed by the RDN and your medical team.

MNT is an evidence-based nutrition therapy led by a registered dietitian nutritionist (RDN) to help treat medical conditions. It occurs in a hospital or outpatient setting and involves a comprehensive assessment, nutritional diagnosis, and treatment plan.

MNT can be a very effective component of the overall management plan for a number of common diseases.

Diabetes is a condition in which your blood sugar levels become too high. This can either be type 1, in which your pancreas produces too little insulin, or type 2, in which your body doesnt properly use insulin to regulate blood sugar (3).

If left untreated, diabetes can lead to complications like nerve and vision damage, stroke, kidney disease, poor circulation, heart disease, and gum infections (4).

Research shows that MNT can help control diabetes (1, 5, 6, 7).

For example, studies note that this therapy can lower certain markers of diabetes, such as hemoglobin A1c (HbA1c), which is an indicator of long-term blood sugar control (8, 9, 10).

Its also effective at managing gestational diabetes, a high blood sugar condition that occurs during pregnancy and requires dietary changes (11).

Treatment usually involves an RDN teaching carb counting and portion control, a technique that helps control blood sugar by keeping carb intake consistent since carbs affect blood sugar more than other nutrients (6).

Heart disease refers to several conditions that affect heart function, such as irregular heartbeat, high blood pressure, and plaque buildup in your arteries. Left untreated, it can lead to heart attack, stroke, aneurysm, heart failure, and even death (12, 13).

Research demonstrates that MNT can reduce risk factors for heart disease, such as LDL (bad) cholesterol, triglycerides, and high blood pressure (14, 15).

A dietician may recommend that you adhere to a diet low in saturated fat, cholesterol, sodium, and inflammatory foods (15). Emphasis may be placed on increasing fruits and vegetables and following a more plant-based diet.

As obesity is a risk factor for heart disease, an RDN may also encourage lifestyle changes to achieve and maintain a healthy weight, including increasing physical activity and getting adequate sleep (16).

Cancer is a disease in which abnormal cells start to divide uncontrollably. It can affect any part of your body, such as your blood, bones, or organs (17).

One of the primary reasons that a dietician may be involved in cancer treatment is to help individuals with poor appetite, which is a common symptom of chemotherapy or cancer medications (18).

Radiation therapy may also damage the gastrointestinal lining and make it painful to eat or difficult to digest foods.

As such, many people with cancer struggle to eat enough and are at risk of malnutrition. An RDN may recommend high calorie nutritional shakes or other fat- and protein-rich foods that are easy to consume and digest (18).

In severe cases, an RDN may recommend tube or IV feeding.

People with ulcerative colitis, Crohns disease, irritable bowel syndrome (IBS), and Celiac disease, as well as those whove lost part of their intestinal tract due to surgery, can all benefit from MNT (19).

These digestive ailments can lead to poor nutrient absorption, malnutrition, weight loss, a buildup of toxins in the colon, and inflammation (20).

A dietician can develop a tailored MNT plan to fit the needs of a specific digestive condition, reduce symptoms, and improve quality of life.

For example, someone with inflammatory bowel disease (IBD) may benefit from a supervised elimination diet, in which certain foods are excluded and slowly added back to their diet to identify those that trigger symptoms (21, 22).

Untreated kidney disease, in which your blood is not filtered normally, can lead to complications like high levels of calcium and potassium in the blood, low iron levels, poor bone health, and kidney failure (23, 24).

MNT is useful because most people with kidney disease may need to adjust their diet.

For example, some should limit their intake of nutrients like protein, potassium, phosphorus, and sodium, while others may need to adhere to certain fluid restrictions. These needs vary widely depending on the stage or severity of the disease (25).

Treating high blood pressure is often central to MNT for someone with kidney issues, as high blood pressure can increase your risk of this disease (26).

MNT can be used to treat numerous medical conditions, such as heart disease, diabetes, cancer, kidney disease, and digestive issues.

Like other medical treatments, MNT has an appropriate time and place.

MNT is prescribed after an in-depth evaluation by an RDN determines that you have a medical condition that can be improved by adhering to this method.

As such, MNT isnt always necessary. For example, someone admitted to the hospital for a procedure who is determined to be eating well, adequately nourished, and not at risk of malnutrition may not require MNT.

In general, a doctor orders a nutritional assessment from an RDN when a patient is admitted to the hospital. In an outpatient setting, an RDN may be consulted if a doctor suspects a nutrition-related concern.

MNT is common across various developed regions, including North America, New Zealand, Japan, and parts of Europe (27, 28, 29).

MNT is determined to be appropriate only after a thorough nutritional evaluation by a dietician in a hospital or outpatient setting.

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When Grammy Award-winning singer Adele revealed her incredible 18kg weight loss at the beginning of the year, those ready to welcome 2020 with new health and fitness goals were eager to find out just what her secret was.Along with a newfound love for Reformer Pilates, the 31-year-old also followed a Sirtfood eating plan, and when we discovered it included chocolate and red wine in its list of 'approved' foods, we'd be lying if we said it didn't pique our interest.While the keto diet re-wired how many of us think about fat with its high-fat eating plan that gained a cult following with its rapid weight loss claims, could the Sirtfood diet change how we feel about common 'treat' foods like red wine and chocolate?To find out if the Sirtfood diet is actually all about we spoke to nutritionist Michele Chevalley Hedge from A Healthy View, who gave us a rundown on the pros and cons of the eating regime.

Created by nutritionists Aidan Goggins and Glen Matten, the Sirtfood Diet is the latest diet craze to sweep the world by storm, with its creators claiming it works to turn on your body's "skinny gene".

The diet is a two-pronged approach and focuses on increasing the body's intake of sirtuin-rich foods as well as calorie restriction.

Sirtuins are a group of seven proteins which protect cells in our body from dying or becoming inflamed through illness, explains nutritionist Michele, adding research has also found the proteins can help regulate your metabolism, increase muscle and burn fat.

Sirtfoods are also particularly rich in polyphenols, says Michele, which are micronutrients packed with antioxidants which have been found to improve digestion and neurodegenerative and cardiovascular diseases.

To begin the diet, participants are expected to follow a two-week plan which includes reducing your calorie intake and consuming 'Sirtfood green juices'.

"For the first week you restrict your [calorie] intake to 1000 calories which includes consuming three sirtfood green juices and one sirtfood-rich meal a day," Michele shares.

"The following week you up your intake to 1500 calories a day and consume two sirtfood-rich meals and two green juices."

Long-term there is no specific diet, but an eating plan high in sirtfoods is encouraged along with incorporating the diet's signature green juices.

The diet's creators claim the diet will lead to rapid weight loss while maintaining muscle and mass and protecting you from chronic disease.

Wondering what that 'Signature Sirtfood Green Juice' entails? Here's the recipe.

Ingredients:Serves one

Michele says it's no surprise that people may see rapid weight loss if they're restricting their calorie intake, particularly during that first week of the diet, but says she's very wary about encouraging people to count calories.

She does, however, see a huge benefit in increasing your intake of sirtuin-rich foods, saying any diet rich in wholefoods without added sugars will be beneficial for your health.

She adds, "Sirtfoods activate fat burning, but also promote muscle growth, maintenance and repair. Eating food naturally rich in sirtuin activators may be healthier, more effective and cheaper alternative to polyphenol supplements."

Focusing on eating a balanced, sirtfood-rich diet and incorporating regular movement into your day is always a great step towards a fitter, healthier you.

The Ministry of Health recommends talking to your GP before undertaking any major changes to your diet.

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The Sirtfood Diet: Everything you need to know - Now To Love

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