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Feel like youve tried every diet under the sun but nothing has worked long-term? Truth is, thats how diets work. Theyre temporary fixes that often leave us feeling deprived and unsatisfied. But what if I told you theres a better, more sustainable option? Becauseyesyou deserve to feel your best without meticulously counting calories or putting certain foods on a naughty list. Neither of these are truly sensible. Food is medicine, but its also culture, spontaneity, and fun! Lifes too short to diet your way through it. Ultimately, balance is best. Enter: blood sugar. Say hello to improved energy, a stable mood, and better health by prioritizing foods that lower blood sugar.

By eating whole, nutrient-dense foods (while leaving wiggle room for your favorite treats!), you can create sustainable habits that support your overall well-being. Today, were diving into the science behind blood sugar balance and exploring why eating to balance your blood sugar isnt a diet. Its a lifestyle shift.

Featured image by Michelle Nash.

The wellness world is filled (read: overflowing) with different ways to eat. And this isnt surprising. Food brands and dieting companies have figured out the secret: that variety is the spice of life. If paleo doesnt work for you, try vegan. Want to cut carbs? Go keto. Need to improve your heart health? Opt for the Mediterranean diet. The list goes on and on. But with so many options, its hard to know whats best for you. At the end of the day, how you choose to fuel your body is completely personalized. Its based on your current health conditions, well-being goals, as well as your lifestyle and circumstances!

And bring on blood sugar balance, instead! To begin, start shifting your focus from short-term, restrictive eating patterns to a more holistic approachone that prioritizes your overall health and well-being. This means incorporating more whole, nutrient-dense foods into your diet, listening to your bodys hunger and fullness signals, and finding joy in movement and physical activity. It also involves embracing self-care practices that support your mental and emotional health (i.e., mindfulness, stress management, and positive self-talk). By adopting these habits, you can create a sustainable, long-term approach to nourishing your body.

Regardless of the specific eating style you gravitate toward, choosing foods that keep blood sugar levels stable is crucial for optimal health. By doing so, you can avoid the spikes and crashes that cause fatigue, mood swings, and sluggish body composition. Additionally, keeping blood sugar levels stable can reduce the risk of chronic diseases and health conditions, like diabetes and PCOS. In other words, while there are many different ways to fuel your body, aim to keep blood sugar balance at the forefront (your body and mind will thank you!).

Lets back up. Without knowingexactlywhat it means, youve probably heard of the term. Blood sugar, also known as blood glucose, is the amount of sugar (glucose) in your blood at any given time. Where does glucose come from? The starchy and sweet foods you eat. And its your bodys primary source of energy. Your blood sugar levels are influenced by a variety of factors, including the typesand amountsof food you consume, how active you are, and how well your body produces and uses insulin.

Blood sugar levels fluctuate throughout the day. In fact, you may already be familiar with spikes and dips in blood sugar. Hello, intense sugar cravings and hanger! We expect a steady rise in glucose after waking, while we exercise, and after eating. However, we want to minimizereallyhigh spikes and equally low dips. These are known as unhealthy blood sugar responses. Over time, these can lead tounwanted health conditions. That said, a healthy blood sugar response is one where we haveglucose balanceafter eating.

To help prevent a variety of chronic health conditions, the goal is to keep blood sugar stable as often as possible. So, what does this mean? For someone who hasnt consumed anything other than water (also known as the fasted state), normal blood sugar is below 100 mg/dL. Anything ator above100 mg/dL is considered borderline high, and a fasting blood sugar of 126 mg/dL (or higher) is often indicative of diabetes. Throughout the day, ideal blood sugar should be between70-110 mg/dL, and should fall below140 mg/dL two hours after eating a meal.You can learn about your specific blood sugar response by wearinga continuous glucose monitor. Otherwise, your healthcare provider can test your A1C via a blood draw.

A big tell-tale sign: a blood sugar crash 1-2 hours after eating (typically, a meal high in carbohydrates without adequate protein and healthy fats). This happens when your blood glucose rises too high too fast, and your insulin overcompensates. You may feel sweaty, shaky, light-headed, or experience brain fog. Another sign is strong carbohydrate cravings, especially in the afternoon or evening. Its a sign you haventproperly fueled your bodywith protein, fiber, and fats throughout the dayespecially for breakfast.

Along with eating foods that lower blood sugar, below are three steps to help you achieve stable blood sugar, improve your insulin sensitivity, and minimize hormonal imbalances!

For ultimate satiation and stable blood sugar, include all three macronutrients in your meals and snacks: complex carbohydrates, protein, and healthy fats. Prioritize protein, slow-digesting carbslike beans, legumes, sweet potatoes, and squashand load up on omega-3 fats (salmon, mackerel, herring, sardines, walnuts, flaxseed, and chia seeds). At every meal, pack in as many non-starchy carbs as possible (leafy greens, broccoli, eggplant, summer squash, mushrooms, bell peppers, etc.).Heres meal inspo to get started!

Stress elevates cortisolone of our bodys main stress hormones. This can increase blood sugar and insulin levels. Cortisol also increases the secretion of leptin, a hormone that plays a role in appetite control. Leptin secretion can reduce satiety and make you feel more hungry. Find ways tolower your daily stressviameditationand settingproper boundaries.

All exerciseis beneficial for overall health and managing blood sugar levels. However, a moderately vigorous effortsuch as brisk walking, running, cycling, or strength trainingfor at least 30-40 minutes (3-5 times a week) can significantly benefit insulin regulation and blood sugar levels. Dont underestimate the power of a moderate,post-meal walk!

As a whole, foods that keep blood sugar stable are typically those that are low in added sugars and refined carbohydrates. Furthermore, theyre foods high in fiber, protein, and healthy fats. These include leafy green vegetables, nuts and seeds, lean proteinslike chicken and fishand low-glycemic fruits, like berries and grapefruit. Additionally, pair carbs with protein and fat. When you do this, glucose is released more slowly into the bloodstream. In other words, eating protein and fat with your carbs (i.e., toast with pesto and avocado) can make a world difference in your blood sugar response!

Without further ado, below is a universal list of foods that dont spike blood sugar. That said, theresno one-size-fits-allfor a metabolically healthy diet. (Note: Wearing a continuous glucose monitor can give you these insights.)

In essence, all non-starchy vegetables are great for blood sugar balance:

Like all other ingredients, everyone metabolizes packaged foods differently. However, because bread is primarily made ofcarbohydrates, it raisesblood sugar. That said, breads made from seeds or nuts can make a helpful difference! When possible, opt for sprouted, 100% whole grains, sourdough bread, or gluten-free tortillas made with almond or coconut flour. Love to bake? In lieu of refined flours andtraditional sugars, use blood sugar friendly-ingredients like almond flour, coconut flour, monk fruit, allulose, and stevia-sweetend chocolate chips.

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The Ultimate Glucose Guide: 80 Foods That Lower Blood Sugar - Camille Styles

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Celebrities have been known to go to extreme lengths to alter their appearances, whether it's for a specific role or just to be red carpet ready. And when it comes to their diets, the rich and famous seem to have tried it all in order to look and feel their best. While some stars simply opt for balanced meals, others have gotten a little more unconventional, testing out meal plans like the Carnivore Diet and the Cookie Diet -- and even a diet consisting of just salmon and capers!

Although these eating habits may work for celebs, it's important to note that its not for everyone and shouldnt be replicated without the help of a doctor or nutritionist!

Read on to find out what the stars are eating

Chris Martin Says He Eats One Meal a Day Following Ex Gwyneth Paltrow's Controversial Diet Reveal View Story

1. Gwyneth Paltrow

Gwyneth Paltrow recently came under fire for her bare bones wellness routine, which many people deemed unhealthy. During an appearance on "The Art of Being Well" podcast, Gwyneth shared her daily meal and fitness plan, explaining that her diet includes fasting until noon, bone broth for lunch and vegetables for dinner. While her eating habits may not be for everyone, Gwyneth says she is under the care of a doctor and eats in such a specific way in order to treat her long COVID, which causes high levels of inflammation.

"This is based on my medical results and extensive testing that I've done over time," she explained. "This was a transparent look at a conversation between me and my doctors, not meant to be advice for anybody else. It's really just what has worked for me. It's been very powerful and very positiveBy the way, I eat far more than bone broth and vegetables. I eat full meals, and I also have a lot of days of eating whatever I want and eating French fries and whatever. But my baseline really has been to try to be healthy and eat foods that will really calm the system down."

2. Chris Martin

Much like his ex, Chris Martin also follows an unconventional dieting plan. While he has been on a strict meal plan for a long time, he says he was influenced by Bruce Springsteen to completely stop eating dinner. Now, Chris stops eating at 4 P.M. and doesn't eat until the next morning.

"I actually don't have dinner anymore. I stop eating at four and I learned that from having lunch with Bruce Springsteen," Chris shared on the "Conan O'Brien Needs a Friend" podcast. "I was on a really strict diet anyway. But I was like, 'Bruce looks even more in shape than me.' And Patti [Springsteen's wife] said he's only eating one meal a day. I was like, 'Well, there we go. That's my next challenge.'"

Gwyneth Paltrow Clarifies Controversial Diet and Wellness Routine After Criticism View Story

3. Ashton Kutcher

While Ashton Kutcher was preparing to play Steve Jobs, he decided to follow the tech mogul's fruit-only diet. Unfortunately, Ashton's wife says the diet didn't work out well for the actor, who ended up in the hospital twice.

"He was so dumb. He also, I think, only ate like grapes at one point? We ended up in the hospital twice, with pancreatitis," Mila said during an appearance on "Hot Ones."

4. Aaron Rodgers

Football star Aaron Rodgers says he once went on a short term 12-day cleanse called Panchakarma. In addition to cutting out sugar, sex, and alcohol, Aaron also drank warm clarified butter in the morning to "lubricate" his system, and then drank a laxative tea at night to "detox."

"I just got out of a 12-day Panchakarma. Its a cleanse that originated in India. It's been going on for thousands of years, and its something Ive done in the offseason. So I'm just getting my hand above the sand now and seeing whats going on there," Aaron said on "The Pat McAfee Show."

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5. Victoria Beckham

Victoria Beckham has always had a very strict diet and it turns out that she's been eating the same meal every day for years. According to her husband David Beckham, she's only eaten fish and vegetables since they met decades ago.

"I get quite emotional about food and wine. When Im eating something great, I want everyone to try it," David said on the "River Caf Table 4" podcast. "Unfortunately, Im married to someone who has eaten the same thing for the last 25 years. Since I've met Victoria, she only eats grilled fish [and] steamed vegetables. She'll very rarely deviate away from there."

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6. Heidi Montag

In early 2022, Heidi Montag tried out a carnivore diet in the hopes of improving her fertility. As a part of her meal plan, she only ate raw meat -- and even filmed herself eating raw liver and bull testicles. Although eating raw meat can be harmful, Heidi said she saw an increase in her "energy, clarity, increased libido, and overall improvement on chronic pain" she's dealt with.

"When you think about where the most nutrients are that are bio available to humans without toxins, organs are very nutritious parts of animals," she told People. "Culturally, organs are a critical part. Eating raw liver is going to preserve as many nutrients as possible."

7. Chris Pratt

Chris Pratt says he once tried the Daniel Diet, a fast inspired by Daniel from the Bible, who in the Old Testament went 21 days eating just vegetables and water. Over the course of 21 days, Chris only ate fruits, vegetables, and unleavened bread while heavily focusing on prayer to deepen his relationship with God.

"For 21 days I had no meat, no sugar, no alcohol. It was actually amazing. It was really cool," Chris said on "The Late Show With Stephen Colbert."

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8. Mariah Carey

In 2016, Mariah Carey shared that she was on a strict diet where she basically only ate a ton of fish. She explained that for her meals, she mostly stuck "to the proteins" but she didn't enjoy it very much.

"It's really hard. My diet -- you would hate it. All you eat is Norwegian salmon and capers every day, that's it," Mariah told E! News. "I'm actually seriousIt's the worst."

9. Nicole "Snooki" Polizzi

Back in 2010, Nicole "Snooki" Polizzi tried out the Cookie Diet, which was created by Dr. Sanford Siegal in the 1970s. The diet involves eating multiple 90-calorie cookies daily that contain a "secret amino acid protein blend" and then eating a normal dinner. She ended up losing at least five pounds.

"I actually noticed that celebrities were taking Dr. Siegal's Cookie Diet and I thought, 'This has got to work.' I eat six cookies a day and then I have, like, chicken for dinner, or fish. Something healthy," she told Access Hollywood.

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9 Celebrities Who Have Tried Out Unconventional Diets - TooFab

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For a phenomenon that affects roughly 75 percent of menopausal American women, hot flashes are still surprisingly mysterious, with little known about how they work or what to do about them.

We dont have exact answers just several theories and questions, said Dr. Arianna Sholes-Douglas, an obstetrician-gynecologist and author of The Menopause Myth: What Your Mother, Doctor and Friends Havent Shared About Life After 35. With the decline in estrogen during the menopause transition, the bodys internal thermostat sometimes registers the body as hotter than it is and sets off rapid sweating and a dilation of blood vessels in an attempt to cool down.

But what triggers that process and why? Its unclear. How are hot flashes connected with other health issues, like cognitive concerns and cardiovascular disease? Also hazy. Treatment options are limited to hormones and just one non-hormonal drug approved by the Food and Drug Administration. All of which, Dr. Sholes-Douglas added, is a clear reflection of the scant attention and little funding devoted to medical research into this phase of a womans life.

In the last two decades, researchers have started to investigate another potential source of relief: diet. The idea stems from studies that have found that hot flashes differ across cultures and might be a largely Western experience. With that in mind, researchers have hypothesized that environmental factors, like diet, might play a part in this difference.

But many of the studies on dietary interventions are small or inconclusive, said Dr. Stephanie Faubion, medical director for the North American Menopause Society and a director of the Mayo Clinic Center for Womens Health. In studies that have suggested certain foods reduce hot flashes, the mechanisms at work are not fully understood, she added.

Still, there is no harm in adjusting your diet to see if it might help manage your hot flashes, Dr. Faubion said.

Soy products, like tofu and soybeans, contain isoflavones, which are chemicals that can bind to estrogen receptors in the body, said Neal Barnard, an adjunct professor of medicine at the George Washington School of Medicine. For that reason, the thinking goes, soy may mimic estrogen. Its one of the most-studied foods in connection to menopausal symptoms, and theres some evidence that eating it might be associated with fewer hot flashes. But its unclear whether thats because of the soy itself or another mechanism.

In a pair of recent studies, Dr. Barnard and his team randomly assigned 84 postmenopausal women who reported moderate to severe hot flashes to either their regular diets or a low-fat vegan diet rich in whole grains, fruits and vegetables, including a daily half-cup of cooked soybeans. Moderate to severe hot flashes decreased by roughly 80 percent in both studies.

The caveat there is that this was essentially two different interventions they were on a whole-food, plant-based diet and they had high soy, said Dr. Faubion. So what part of that was responsible for those results? We have no idea. The women in the study also ended up losing weight, which Dr. Faubion said is noteworthy because some studies have shown a correlation between increased body fat and hot flashes, particularly during certain stages of menopause.

Also of interest to researchers are omega-3 fatty acids. But while some studies have found that taking omega-3 supplements seems to reduce the frequency of hot flashes, others found that they make no difference. Supplements aside, the Mediterranean diet, which is rich in foods containing omega-3s like flaxseeds, walnuts and fatty fish like salmon has been shown in some studies to be associated with fewer hot flashes and other menopause symptoms.

Theres some evidence that a diet high in sugar and fat is associated with worse hot flashes. Beyond that, doctors often suggest avoiding certain foods and drinks that seemingly trigger a hot flash, said Dr. Hoosna Haque, an OB-GYN at Columbia University Irving Medical Center, such as spicy food, caffeine, alcohol and also really high-concentrated sugary foods and highly processed foods.

But, she said, that recommendation is often based just on anecdotal evidence, and its not fully understood why those foods and drinks might trigger a hot flash.

It might just be because they can cause spikes and drops in energy levels, Dr. Haque said. Or because something like caffeine can dilate blood vessels much like hot flashes do and may set off a similar chain of events.

Ultimately, we counsel patients that a balanced, healthy diet may help relieve symptoms, but it isnt a treatment, Dr. Haque said. And healthy diets can also have beneficial effects down the line, when it comes to things like bone health, weight gain and cardiovascular health.

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Could Certain Foods Help With Hot Flashes? - The New York Times

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April 19, 2023 Lexington, KY Properly feeding horses with insulin dysregulation (ID), a key component of equine metabolic syndrome (EMS), has always been an important part of keeping them healthy. But designing the ideal diet has relied heavily on anecdotal evidence and, to a certain extent, trial and error.

Two recently published studies are shedding new light on how affected horses bodies respond to feedstuffs. And this, the researchers say, will ultimately help fine-tune feeding recommendations for horses and ponies with ID. Amanda Adams, PhD, an associate professor at the University of Kentucky (UK) Gluck Equine Research Centeralong with then-PhD candidate Erica Macon and the team at the UK Aged Horse Research Centerled the international effort to complete the studies, with support from MARS Horsecare and the Waltham Petcare Science Institute.

They collaborated closely with Patricia Harris, MA, PhD, Dipl. ECVCN, VetMB, MRCVS, director of science at MARS Horsecare and head of the WALTHAM Equine Studies Group, in Leicestershire, United Kingdom, and Simon Bailey, PhD, Dipl. ECVPT, FRCVS, professor of veterinary biosciences and head of the Department of Veterinary Biosciences at the University of Melbourne Veterinary School, in Victoria, Australia.

These studies really came from the challenges we all faced in managing individual ID animals, as well as for me in particular with the herd of ID horses at UK, coupled with the questions we received from countless horse owners asking the same questions: What and how do I feed my ID horse? says Adams.

Although horses with ID are often overweight or obese, the disease can affect horses of healthy weights, as well. Similarly, not all obese or overweight animals are ID, either. As such, blood testing is absolutely key to determining whether a horse has ID. In affected horses, diagnostic tests will reveal high basal insulin concentrations in their bloodstreams and/or abnormal responses in the bloodstream after consuming starch and sugar.

Both of these issues put equids at an increased risk of laminitis.

But, Bailey says, keeping the insulin response to a moderate level after feeding in ID animals will significantly help to reduce their risk of laminitis.

Adams says that, to achieve this, her approachand what shes always recommended to ownershas been to put them on a diet low in NSCs (starch and water-soluble carbohydrates, collectively known as non-structural carbohydrates).

But she always came back to the same question: What does a low-NSC diet really mean, as most of the research on insulin response to diet has been conducted in non-ID animals.

It was always frustrating that, while anecdotal evidence largely supported the recommendations weve been making, we didnt yet have any scientific data or research to back them up, she says.

Meanwhile, Macon developed an interest in metabolic horses while she was completing her masters research, which focused on differences in circulating protein concentrations between ID and non-ID horses. In hopes of continuing this path, she sought Adams in hopes of exploring whether protein could be a significant driver of ID horses insulin responses.

We decided it was finally time to start finding some answers, Adams says.

First, the researchers compared how ID and non-ID horses (all weighing about 500 kilograms, or 1,100 pounds) responded to consuming one meal (approximately 600 grams, or 1.3 pounds) of four diets: three different restricted NSC feeds with low, moderate, and high protein levels (to evaluate at the potential role of protein in insulin responses) plus cracked corn with molasses.

In this study, protein content did not have an impact on how horses responded to eating a meal, the researchers found. As the team expected, the non-ID horses insulin levels remained well within normal ranges after theyd eaten any of the feeds.

But, we were somewhat surprised at how quickly and how significantly the ID horses insulin levels increasedespecially in some individuals after eating one relatively small meal of any of the feedscompared to the non-ID horses, says Adams.

Based on those findings, the team wanted to confirm that the ID horses increased insulin levels werent just a response to eating, Adams says, since this hadnt been studied previously. They followed up by evaluating how non-ID and severely ID horses responded to a variety of feedstuffs all fed at a rate of around 500g (about 1.1 pounds) for a 500-kilogram horse. The diets included a high-protein restricted NSC ration balancer, cracked corn with molasses, steam-flaked corn with molasses, dehulled oats, and a custom very low-NSC feed produced specifically for the study by BUCKEYE Nutrition.

They found that the ID horses insulin responses after consuming the low-NSC feed were significantly lower compared to when they ate the other diets, which we were very relieved to see, says Adams.

If the feed they consumed had a low enough NSC level, they didnt respond to the same degree; their responses looked more similar to non-ID horses responses although they may have started from a higher starting point, she says. This confirmed it wasnt just the act of eating that induces an insulin response.

Of course, she adds, that begged the question: Whats the threshold for low enough?

To find out, the team evaluated how ID horses bodies responded to eight feeds with a similar base but varying NSC levels.

I spent an entire year sitting at the lab bench with a coffee grinder, Macon says. I would make a new diet every week using mixtures of different feedstuffs to get varying amounts of NSC, and then send off to the lab. Eventually we settled on adding specific amounts of pure starch and sugar to the base diet so that I could get the levels right.

Once the horses consumed the different diets, the team sent the blood samples off to evaluate the insulin responses.

Every time I got a new set of results back, I had my fingers, toes, and eyes crossed that they would be within the range I needed, she says. One day, they were!

They found that the threshold appeared to be less than 0.1 g NSC/kg bwt/meal. Above that, horses insulin levels were more likely to increase significantly.

There is great variation in how individuals respond, Harris notes, and some horses and ponies will have a different threshold. Of course, any such threshold will depend on how low an insulin response is actually required as none of the animals in our studies developed any clinical issues.

Further research is needed, she adds.

These studies are therefore the first in a series that we hope will help put science behind the way we feed ID horses, Adams says.

She and her colleagues are currently working on additional research to answer other common questions, such as how ID horses respond to small amounts of higher NSC containing feedstuffs as well as larger amounts of lower NSC providing products.

The research team is also conducting similar studies using hay pellets and long-stem forage to better understand how ID horses respond to help develop threshold guidelines. All of which will improve how owners around the world can keep their ID horses healthy and happy.

This work is important in giving us further evidence to provide more effective advice, Bailey says.

Adams adds, The ultimate goal is to manage these horses on an appropriately low-NSC diet (both forage and complementary feed), but we still have to determine what that means and how low of a NSC is needed under different clinical situations so that horses dont have inappropriate insulin response.

For now, owners of affected horses can keep them on the right path by having the foundation of their diet be a low-NSC (ideally less than 10% NSC on a dry matter basis) forage diet, she says, and many horses can be managed well with just such a forage and a forage balancer. Harris recommends that owners of severely ID horses divide a low-NSC ration balancer into several meals a day.

As the dietary insulin response is variable, and we do not know all the nutritional triggers, it is advisable to monitor an individual horses or ponys response to their specific diet (both feed and forage) if it is considered essential to induce only a low insulin response, Harris emphasizes.

As such, Adams adds, it is important that you work closely with your vet (who, in turn, will work closely with their diagnostic laboratory) and your nutritional advisor.

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New Research Refining How We Feed Horses with EMS, ID The ... - TheHorse.com

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Apr 24, 2023 12:30 pm MST

This post was contributed by a community member.

Hey, neighbors! I'm back with your new edition of the Scottsdale Patch newsletter. Let's get this Tuesday started off right, with a quick review of everything you need to know about what's happening in town. Today we'll cover...

Its not easy getting raves these days. But heres a sampling of what Liz McDermotts clients say about working with her.

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How do you get reviews like this? It helps to have expert knowledge of the local market, incredible staging and negotiating skills, and a level of energy that is unmatched.

But what really sets Liz apart is her dedication to her clients. She understands that buying or selling a home is one of the biggest financial decisions of your life. And she works tirelessly to ensure that you feel supported every step of the way.

So whether youre looking to buy or sell in the Scottsdale area, get a local ally you can trust. Call Liz McDermott today.

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Except plenty of sun today, with a high of 90 and low of 63.

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About me: Megan Moreno is a registered nurse, leader, cancer survivor, wife, and mother of two. Megan loves spending time with her husband, who is an Army combat veteran, and their children exploring the beautiful city of Scottsdale.

Have a news tip or suggestion for an upcoming Scottsdale Patch newsletter? Contact me at meg_n_more@outlook.com

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The Bachelors Sarah Herron Baby Loss EssayCourtesy of Sarah Herron

Content creator Sarah Herron was a contestant on the 17th season of The Bachelor with Sean Lowe, and the first and third seasons of Bachelor in Paradise. Herron was born with only the upper part of her left arm because of a condition known as amniotic band syndrome. Herron has long been an advocate for mental health, documenting on social media the ups and downs of her journey trying to conceive. She and her fianc, Dylan Brown, recently lost their baby, Oliver, at 24 weeks, and Herron has since become a prominent voice of pregnancy loss.

I was halfway through my pregnancy in January when our world got turned upside down. Oliver, our IVF miracle baby, had defied so many odds and fought through so many hard milestones to be here, but the higher powers still had other plans for Oliver, Dylan, and me.

At 22 weeks, we discovered that Oliver had an unexpected health complication that was incompatible with life outside the womb. At 24 weeks, after 20 hours of labor in the hospital, I birthed our baby boy and watched him nestle into my chest.

He came out beautifulfar too beautiful. He had my nose and his fathers long limbs. Shortly after being held skin to skin by both of us, Oliver quietly passed. He came into this life feeling love, protection, and warmth and left it knowing only the best of lifes offerings.

Up until this point, my pregnancy had been normal and blissfully uneventful. Although Dylan and I battled a long, two-year journey with IVF, my pregnancy with Oliver was nothing short of magic right from the start. I dedicated my life to nourishing him and assuring him that he was loved more than anything in our world.

By the end of my first trimester, Id read every book and become the unofficial pregnancy guru in my community. I wanted to master pregnancyeven the messiness of itbecause there was nothing I wanted more than to be Olivers mother.

Sarah Herron is a content creator and former contestant on The Bachelor and Bachelor in Paradise.Courtesy of Sarah Herron

This made Dylan and I one in eight couples who experience infertility. I also have stage 1 endometriosis and antiphospholipid syndrome, a blood clotting disorder that causes recurring miscarriages. We turned to Dr. Aimee Eyevazzadeh for IVF. After three egg retrievals, our first embryo transfer resulted in a chemical pregnancy, or a very early miscarriage within the first five weeks.

We kept trying. Since Dylan and I are both carriers for cystic fibrosis, we elected to perform genetic testing on all of our embryos, ensuring that any possible genetic or chromosomal abnormalities would not severely impact our future child. Olivers embryo came back with whats known as a Day 5 AA gradingin other words, he was a high-quality embryo.

When we were ready to transfer the embryo to my uterus, we were certain that we had circumnavigated any congenital risks he could face. I did everything to ensure optimal chances for a successful implantation. I had a laparoscopic excision to remove endometriosis, received intrauterine platelet-rich plasma treatments, and took daily blood thinner injections to combat the blood clotting disorder.

Herron, her fianc, Dylan Brown, and their dog, Rio, on a camping trip.Courtesy of Sarah Herron

As I progressed through my pregnancy, we passed all the usual tests with flying colors; DNA carrier screenings, the nuchal translucency test, and bi-weekly ultrasoundswe cleared all of them with unwavering confidence. But against all odds, despite the genetic testing, the surgeries, and mounds of medications to ensure a successful pregnancy, at 22 weeks, we discovered Olivers condition. Something that couldnt be screened for, that we couldnt have seen coming. After all wed been through, it felt as if our son was struck by lightning.

A few weeks later, on a snowy winter day, Oliver was born into a room of six women and his father. The nurses gently passed him around, gushing over his angelic features, treating him like a visitor from heaven. He was.

It reminded me of a scene from season 4 of Yellowstone, after the death of John Duttons grandson, where he says to the boys mother, That boy lived a perfect life, Monica. Were the only ones who know it was brief. All he knew was you and that you loved him.

Olivers time here was brief, but were the only ones who know that. He only knew his mothers love.

Herron holding Oliver after his birth in January.Courtesy of Sarah Herron

During the night we spent in the hospital, I was educated on how to change my own diaper and watch for signs of infection. It was all an excruciating indication that when I returned home, all the usual postpartum symptoms of having a baby were coming with mebut my son was not.

No one had told me that my milk would come in, or that I would need my bathroom stocked with adult diapers in my second trimester. I hadnt unboxed my breast pump yet or learned how to hand-express my breasts. My days should have been spent sampling belly oils and rubbing my bump. But instead, I had to care for my healing body.

Postpartum after pregnancy loss is still postpartum. Biology doesnt care if youve read the chapters on perineal care or lactation support when you lose your baby. You jump from the second trimester to the fourth trimester overnight.

Brown kissing Herrons forehead during the birth of their son, Oliver.Courtesy of Sarah Herron

There is no way to prepare yourself for the subtle inconveniences of pregnancy vanishingwithout warning. Like the way you can suddenly zip your winter coat or reach down to tie your shoes again. Or how the elastic band on your sweats suddenly fits on your waistnot below it. Or the way you accidentally roll onto your belly in the middle of the night. And worst of all, catching your new reflection each day and no longer seeing a bump.

Im not sure how to summarize how weve managed to survive since saying goodbye to our son. It has required a certain type of wintering, of retreat and rest that only a grieving mother knows. There are no words for the magnitude of loss and pain you experience when losing a child. It was messy and ripped us apart, yet it was an important part of our experience as parents.

We had to face Olivers death head-on and let the grief tear through us. And somewhere, in the chaos of loss, we found our survival instinct and could sustain our love for Oliver while moving forward with our life. It has been beautiful and simultaneously tragic. Weve been surrounded by love and have never been lonelier.

The couples dog, Rio, has provided a special comfort as Herron and Brown have healed.Courtesy of Sarah Herron

And as each new day brings increments of space and healing...I am gutted that we are moving back in the direction of a life that physically looks like the one we lived before Oliver. After six weeks of bleeding, my period returned to normal. All signs indicate that my body is healing, yet I remain in maternity jeansa paradox of relief and grief at the same time.

The things that were off limits during pregnancy are suddenly allowed again, and it feels jarringly wrong. Even considering a turkey sandwich or a glass of wine (things I longed for during pregnancy) feels like a deep betrayal and abandonment of my baby.

Although its still snowing, spring is peeking its way through, and I am not ready. The daylight gained each night is an insulting gesture that life carries on despite my grief still being held in January. I dont want the snow to melt or the trees to bud. I want to winter with Oliver forever.

Herron has spoken candidly about pregnancy loss on Instagram, and many of her followers have found solace in her words.Courtesy of Sarah Herron

I didnt believe people when they told me it would. And weve learned to laugh againa lot. Weve started cooking and going for walks. And Rio, our sweet dog, is our witness.

Our time together was short, but we are grateful for our days with Oliver in my belly. He has taught us so much about the integrity of life, love, and death. Hes taught me what it means to be a mother: to honor, celebrate and show up for your childrenregardless of their time on earth. Oliver filled our home and hearts with so much love and optimism.

The stars aligned to create our son with a deep, meaningful purpose bigger than well ever understand. His body was small, but his legacy will always be larger than life to us. While our hearts are shattered beyond comprehension, and we would much rather have our son here with us, we are comforted knowing that our sons soul only ever knew love and will not suffer in a body that wasnt built for this life.

He wasnt struck by lightning...he was magic.

This article is part of Womens Healths coverage of National Infertility Awareness Week (April 2329, 2023).

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Originally published April 24, 2023 at 8:00 AM

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Man Eating Plants by Jonathan Spitz

What's it About?Man Eating Plants: How a Vegan Diet Can Save the World weaves together published works by the worlds leading scientists and historians to narrate how we can save the world by transitioning back to our natural plant-based diet.

Within the nutrition/wellness sphere, fad diets have been some of the biggest trends of the last decade. Despite the hype and endorsements from high profile celebrities however, the vegan diet is the only one that has stood the test of time, and in his new book Man Eating Plants, author Jonathan Spitz explains not just why this way of living is optimal for health, but in fact why it just might save the world.

Over the past two million years, humans have evolved from an obscure herbivorous species living in the tropical forests of equatorial Africa to become the worlds most populous apex predator. Unfortunately, this fateful change in the human diet to include animal sourced foods is the leading cause in the 21st century of chronic degenerative disease, runaway climate change, and mass species extinction. Man Eating Plants: How a Vegan Diet Can Save the World weaves together published works by the worlds leading scientists and historians to narrate how we arrived at these three interrelated crises and how we can save the world by transitioning back to our natural plant-based diet.

Arranged chronologically in terms of timeline and strategically in order to facilitate an easily digestible experience for readers, Spitzs case for this lifestyle spares no empirical detail. Covering everything from the evolution of the human diet and the history of agriculture to the inception of the animal industrial complex and the harm this does to our planet, and all written in Spitzs clear and concise prose, Spitzs book is comprehensive and chock full of empirically supported information.

A MASTERPIECE

My favorite subject in the novel was Spitzs discussion of the optimal human diet and why one that is plant-based would aid in reducing the risk of conditions and diseases such as cancer, brain disease, high blood pressure and Parkinsons.

Its not just what we eat that counts, its also what we dont eat. There is a tendency for people to rationalize their meat and junk food habits by thinking that if they just eat some fruit and veggies, that will counteract the disease causing effects of the cholesterol, saturated fat and animal protein in foods. The reality is that the only way to truly immunize yourself against the chronic degenerative diseases is to follow an optimal, high-fiber, whole-food, plant based diet.

Not only is the evidence Spitz puts forth eye-opening and quite convincing (I say this as an athlete who consumes large amounts of animal protein), it is also laid out in an accessible way that makes it easy for laymen to pick up and easily understand. Many treatises on nutritional science are dense and esoteric, only accessible to those in the field. Man Eating Plants eschews this style of writing while retaining the same breadth of information, making for an enlightening read for both experts and newcomers alike.

Spitzs work is a masterpiece that serves as both a powerful case for the vegan diet and a warning to our current generation that the path we currently tread contains significant danger. Although the book itself will end, readers will come away with a new appreciation and healthy skepticism for both our environment and the food we put in our bodies.

About the author:

Jonathan Spitz is an environmental and animal rights activist. In 1990, after reading Diet for a New America by John Robbins, he realized that humans lacked the anatomy or physiology of apex predators and our true role in a sustainable ecosystem is as a plant-eating species. With this new understanding of the human place on the food chain, at the age of thirty-seven he adopted a plant-based vegan diet and began defending the rights of all animals to live free from human exploitation.

Through the 1990s, he served on the Board of Directors of the Willits Environmental Center to thwart the relentless destructive forces of local economic development. In the 2000s and 2010s, he authored an op/ed column, ConnectingtheDots, that focused on environmental and animal rights issues for his hometown newspaper, The Mendocino County Observer.

For thirty years, Jonathan kept abreast of the most current studies on the complex relationship between the human food niche and the Earths ecosystems. When he realized there were no books in the ecological canon telling the story of how humans evolved from an obscure herbivorous species to become the worlds most populous carnivorous apex predator species, and how this change in human diet has led to epidemics of chronic degenerative disease, runaway climate change and mass species extinction, he decided to write it himself.

Jonathan has lived in Mendocino County on Californias North Coast since the 1980s.

Publish Date: 1/19/2023

Author: Jonathan Spitz

Page Count: 510 pages

Publisher: 6th Sense Press

ISBN: 9781662932885

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Camila Mendes is heating things up on a snowy day in her swimsuit. The actress poses in her swimsuit with Riverdale costar Vanessa Morgan in a jacuzzi in one of her latest social media posts, a set of photos taken by Lili Reinhart. She captioned the Instagram snaps: "freshly brewed pot of cami & vanessa tea to calm your nerves." How does the actress keep herself so fit? Read on to see 6 ways Camila Mendes stays in shape and the photos that prove they workand to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!

"I strive to be super consistent as consistent as I can be. Whenever I have a day off, I will make a point to work out in the morning," Camila recently told Shape. Even when she can't get a full workout in, she makes sure to stay active, "I definitely move my body every day," she added Health.

Camila maintains variety with exercise. "I go through phases when it comes to what I like to doI've taken lots of different classes and all that," she told Health. She also works with a trainer and during their workouts "does a lot of circuit training, she added to Shape. She also plays tennis.df44d9eab23ea271ddde7545ae2c09ec

Camila is a big fan of using a Theragun post workout sessions. "She really gets into my hamstrings. I laugh uncontrollably every time (because it's really painful!) but it's also ticklish. It adds to my routine and I like giving attention to my body in that sort of way," she told Shape.

Camila takes me time when things get "overwhelming" at work. "I'll text production and say, 'Hey I'm going to meditate in my trailer for ten minutes. Please don't knock unless it's urgent.' And then I turn off all the lights, sit on the floor, take out my phone, and meditate using the Balance app," she told Shape. "For me, it's taking care of myself in the most immediate way," she added to Health. "What do I needand what does my body need right now? Sometimes I'll randomly sit down and check in and be like: 'What does my body want? Do I need water, sleep, or to move around and stretch? Should I journal?' I think being well is about checking in with your physical and mental health and evaluating what you really need at that moment."

"My relationship with food was very weird for a whileI had an eating disorder," she told Health. "I got through it by seeing [my] therapist and working with a nutritionist who was very adamant about me overcoming my fear of carbs. I used to not eat carbsbut that would just lead me to binge on them after avoiding them for a while. I tried all the dietsI was always on a diet. But I eventually learned they weren't helping me at all."

Camila focuses on nourishing her body with food. "As soon as I started listening to my body and eating what my body neededwhich sometimes is eating the things I used to think were bad, like sugar and breadI noticed a big change," she dished to Health. "The crazy lesson was that your body tells you what it wants and needs; you just have to learn how to listen to it. It takes a while to learn thatit's hard. And what one woman needs isn't going to be the same as what another woman needs. We're all different."

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Camila Mendes in Bathing Suit is Photographed By Lili Reinhart - Celebwell

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There are plenty of gut-health plans (Super Gut and The Mind-Gut Connection are two big diet books), but most build off one idea: there are 100 trillion good and bad bacteria, known as your microbiome, in your GI system. Feed the good ones stuff they like and theyll repay you by aiding in disease prevention and general good health. Feed the bad ones and...the opposite might happen. But do they deliver?

They vary, depending on the specific diet, but include: improved digestive health (naturally), weight loss, improved brain function, better sleep quality, emotional stability and disease prevention. So, pretty much everything.

Many gut-health diets nix added sugar, processed meat and alcohol because they likely feed bad gut bacteria. Others restrict gluten, dairy and legumes because of their alleged inflammatory properties.

Lots of whole foods: fruits, vegetables, whole grains, beans, nuts and seeds. Some diets permit animal proteins in moderation, with a focus on chicken and fish. Fermented foods (kimchi, sauerkraut, kefir) are encouraged to promote good bacteria.

All the plants. Building vegetables into every meal, as gut-health diets prescribe, can help you hit your NHS-recommended 30g of fibre daily. And eating fewer ultra-processed foods is always a good idea for people with and without digestive issues.

Research on the gut microbiome, though very promising, is still new. Researchers havent found whether theres an optimal microbiome for all people, how much diet actually matters and why certain foods play a stronger role. While some research links the microbiome to physical and mental health benefits, nothing is conclusive yet.

Eating enough fibre is never a bad idea. Same with limiting processed foods. But many gut-health diets slash multiple food groups without strong scientific backing, says gut-health researcher Gabrielle Fundaro. People might feel better because theyre replacing refined carbs with more fibrous sources, but they might be stuck with an extremely restrictive diet. The best diets and the ones you can sustain for life are inclusive, not exclusive.

Abby Langer, RD is the owner of Abby Langer Nutrition, a Toronto-based nutrition consulting and communications company.

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The Cabbage Soup Diet

While some people claim that they lost as much as 10 pounds on this diet, experts like Bradley don't recommend this crash diet for substation weight loss. Just like the name says, this very low-calorie diet involves consuming fat-free cabbage soup two to three times a day while restricting other food groups. "While it may result in short-term weight loss, it is nutritionally imbalanced and lacks essential nutrients such as protein, healthy fats, and carbohydrates," Bradley explains. "It can lead to nutrient deficiencies, muscle loss, and low energy levels, making it unsustainable and potentially harmful to overall health." Yikes!

Juice cleanses have become popular on the dieting scene in recent years. This diet involves avoiding solid foods and only consuming fruit and vegetable juices for a few days or a week. Some people do a juice cleanse to help lose weight, eliminate "toxins" from the body, and give the digestive system a break. While fruits and vegetables undeniably provide important vitamins and nutrients, drinking only juice may not be as good for you as it sounds.

"While juices can be a good source of vitamins and minerals, they are usually high in sugar and low in protein and fiber, which can lead to unstable blood sugar levels, muscle loss, and slowed metabolism," Bradley says. "Juice cleanses also lack essential nutrients and are not a sustainable approach to long-term weight loss." Even though juice cleanses can be good for your body once in a while, they should not be done consistently and you should be careful about the amount of sugar each juice contains.

You may not have heard of this diet, but it is gaining popularity. The Food and Drug Administration (FDA) has warned against this fad diet. They advise consumers to steer clear of over-the-counter weight-loss products that contain HCG. HCG is human chorionic gonadotropin, a hormone produced during pregnancy. It's used mainly to treat fertility issues and it's not approved for over-the-counter use. It also has not been proven to work for weight loss.

"This diet involves taking human chorionic gonadotropin (HCG) hormone supplements, often in the form of injections, while following a very low-calorie diet (VLCD) of 500-800 calories per day," Bradley warns. "Despite claims of rapid weight loss, there is no scientific evidence to support the effectiveness of HCG in weight loss, and VLCDs can be dangerous and lead to nutrient deficiencies, muscle loss, and metabolic slowdown." The HCG diet can have potentially dangerous side effects and it's not sustainable in the long term.

Sometimes referred to as the ketogenic diet, the keto diet is a high-fat, low-carbohydrate diet that, Bradley says, "aims to induce a state of ketosis in the body, where it primarily burns fat for fuel instead of carbohydrates." He continues. "While it may result in short-term weight loss, the long-term effects and safety of this diet are still debated among experts. It can be difficult to sustain due to severe carbohydrate restrictions, and it may lead to nutrient deficiencies, constipation, and an increased risk of heart disease due to the high intake of saturated fats." Nobody wants that!

Similarly, the raw food diet is not ideal for sustainable weight loss in the long run. "This fad promotes eating only raw, uncooked foods, typically fruits, vegetables, nuts, and seeds, while avoiding all cooked and processed foods," Bradley notes. "While raw foods can be nutritious, this diet can be challenging to follow and may result in nutrient deficiencies, especially in protein, vitamin B12, and calcium." And, the raw food diet can also be dangerously low in calories. This, he says, could lead to "inadequate energy intake and difficulties in meeting nutrient needs."

So, if you're considering trying any of these fad diets, think again and be sure to consult your doctor to guarantee that it's safe for your weight loss journey. Instead of these fad diets, Bradley suggests opting for the Mediterranean diet instead. "The Mediterranean diet," he explains, "has been associated with numerous health benefits, including weight loss, due to its balanced and nutrient-rich approach to eating." He cites the diet's emphasis on whole, minimally processed foods, healthy fats, lean proteins, and flexibility. Learn how to meal prep on a Mediterranean diet, or, try the green Mediterranean diet!

Link:
The 5 Worst Fad Diets That Actually Do Nothing For Weight Loss, According To Nutritionists - SheFinds

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