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(MENAFN - Gulf Times) The Foot and Ankle sub-specialty at Hamad General Hospital (HGH), part of Hamad Medical Corporation (HMC), will soon introduce the latest medical procedure, BMAC, to treat various illnesses related to foot and ankle.'Bone marrow aspirate concentrate (BMAC) is a regenerative therapy procedure that uses stem cells from a patient's bone marrow to initiate healing for a number of orthopaedic conditions, such as tendinopathy, osteoarthritis and cartilage injuries, said Dr Mohamed Maged Mekhaimar, senior consultant and orthopaedic surgeon at HGH.'This will help treating patients with tendon inflation. It can also be used to treat inflammation on the bottom of the foot as well as for traumatic conditions of the ankle. These services will soon be available at Hamad General Hospital, explained Dr Mekhaimar.Foot and ankle services were started at HGH in 2012. 'Now, there is a great demand for these services in the country as more and more people are approaching us for various issues. The centre provides treatment for several problems such as flat foot problems, among other issues. We also provide treatment for diabetic foot people, he continued.The centre currently performs about five surgeries per day and takes care for all different injuries, including sport injuries.According to the official, the centre also makes use of PRP (Platelet Rich Plasma) machine by which blood is taken from people and then separated. 'Using the PRP machine, we can inject the blood particles to the joints. This facility is available in HGH and the Bone and Joint Center, part of HMC, he noted.'Our clinics are at the Bone and Joint Center. All our patients come through the Bone and Joint Center. We are also in the process of introducing the weight-bearing CT scan machine. With this, we can scan the foot and ankle of the patient while he or she is standing on it. This can give better impression of the condition of the patients, he highlighted.'Some deformity can be better measured through this CT scan machine. It will also be used for treating the knee joint as it is one of the most advanced treatment options available now, he added.

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CrossFit athletes who are registered in sanctioned competition are subject to drug testing at any time for whatever reason, and recently, weve seen many competitors who were banned from participation due to violating the organizations strict drug policy.

This is devastating for the athlete no doubt but the rules are perfectly clear for what is and isnt allowed. So today, we discuss 9 performance-enhancing compounds banned by CrossFit.

Here are the banned substance classes taken fromCrossFit Inc.

Lets talk about the actual substances now

Starting out the list is human growth hormone (HGH) which is a protein produced by the pituitary gland naturally to spur growth, improve aspects of development, and support many other health functions (e.g. improving body composition, regulating body fluids, muscle, and bone growth, in addition to sugar and fat metabolism).

But its also used for Turners, and Prader-Willi syndrome which affects development.

And although synthetic HGH is commonly used for improving growth and development in children this powerful substance is often synonymous with performance and aesthetic-enhancement in combination with anabolic steroids. Its also used for anti-aging however this is not approved by the FDA.

But its quite apparent HGH can do a lot for improving your overall physical fitness since its used for building lean mass, losing fat, improving VO2 max, and maximizing power output. And its even used by many for the potential anti-aging effects which its not approved by the FDA for.

Common side effects include pain in the joints, muscles, and nerves, edema (swelling of body tissue), high cholesterol and other undesirable side effects.

Anavar is a popular anabolic steroid typically given to patients who are at an unhealthy weight due to medical reasons. And its also used for osteoporosis and bone-related issues. But its a strong muscle-building compound (although on the weaker side compared to others) too which is what bodybuilders and gym-goers use it for.

Back in 2018, CrossFit athlete Megan Benzik failed a random drug test of which she tested positive for Vyvanse (prescribed) and Anavar (not prescribed) resulting in her suspension from competition. She knowingly took the Anavar and was aware that her decision to take both drugs was a risk but took full responsibility for her decision.

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On May 17th, 2018 I was one of the athletes selected to be randomly drug tested before competing at the South Regional. CrossFit contacted me yesterday telling me what I tested positive for. . . . Of all the metabolites found, I consciously made the decision to take 2 of themvyvanse, which was prescribed to me by a doctor, and anavar, which was not prescribed. The other metabolites found must have come from the anavar being contaminated, which is the risk I took with buying something like anavar. I take full responsibility for my decision to be on both of these drugs. Even though I was prescribed vyvanse, I knew it was not something I should have been taking while competing and I made the not so smart choice to do it anyways. . . . I have done a lot of reflecting and I have come to realize that the Why behind all of this really doesnt matter. It will honestly just lead to pointless justifications. Bottom line is that I knew I shouldnt have been doing it and I chose to do it anyways. I fully accept any consequences that come my way. . . . I would like it to be known that NO ONE knew I was taking any of these drugs. With that being said, I apologize if I let anyone down who went out of their way to support me. . . . The beauty of truth; whether its good or bad, it is liberating.- Paul Coelho Thank you CrossFit.

A post shared by Megan Benzik (@megbenz210) on Jun 22, 2018 at 7:43pm PDT

Rad140 is a selective androgen receptor modulator (SARM) still under research although promising for muscle wasting and potentially breast cancer treatment. SARMS are similar to anabolic steroids but these compounds are more selective in their binding activity to androgen receptors.

RAD140 helps to improve lean muscle mass while being very potent in this regard. In fact, it is considered the strongest SARM available and therefore its a banned substance.

2017 CrossFit Games podium finisher (3rd place in 2017) Ricky Garard from Australia was the first case of a top elite competitor testing positive for PEDs which were Testolone and Endurobol (also another banned substance on our list). He lost $76,000 in winnings and is not allowed to compete until 2021.

Heres what he wrote on Instagram after learning of his failed drug

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As you can appreciate my world has come crashing down, it is heart breaking & it's hard to comprehend that I am in this position. . On the pursuit of becoming all I could be as a CrossFit athlete, I looked into ways that could improve my performance legally & within the rules, with no intention whatsoever to be a cheat. . I was taking this same supplement at The CrossFit Games as I did at The Pacific Regionals where I was drug tested?? Therefore, I didn't feel the need what so ever to change anything. I thought I was competing within the rules with no unfair advantage over others. . But, after further investigation & specific testing it has been revealed that the supplement & my limited research has failed me & I have received a positive test with a 4 year suspension. To be clear this supplement was taken in tablet form with nothing ever injected. . Everyone in life makes mistakes, it's how you learn from them that separates the great from the mediocre. These actions don't define me, this sport doesn't define me. It's the lessons & growth of my character that truly matters to me. . In time, I know this may be the best thing that ever happened to me. I wanted the title, I wanted to win & I was willing to do everything in my power to achieve that goal. Not for one second should you take away the hard work, sacrifice, dedication & achievements from my efforts. . At 23 years old I have a lot of years left in my life, I have endured the process, I have & I will become something because of it. . In the end, I am apart of their sport business , The CrossFit Games. They have there own rules, guidelines & policies to abide by. I have unintentionally fucked up, their evidence has proven me guilty. I will do my time & continue to own my actions day by day for the rest of my life. . I really hope The CrossFit Games continues to tighten up their testing procedures, enforce the same level of strictness to all other competitors like they have to me & they continue to strive towards a legitimate drug free sport. *POST CONTINUED*

A post shared by Ricky Garard (@rickygarard) on Oct 4, 2017 at 1:28am PDT

LIGANDROL LGD4033 is another very potent SARM. Its used for muscle and strength-building purposes which it does very effectively. And many elite athletes have been banned due to taking this compound to get a performance advantage.

Also known as Cardarine, this drug was shown in 2007 to cause rapid growth of cancer in several organs during animal testing of which it was abandoned, although it was first introduced in the 90s as a potential drug candidate for metabolic and cardiovascular diseases.

However, in 2007 it was shown to dramatically improve physical performance in rats of which it was then sold on the black market for athletes and ultimately placed on the prohibited list in 2009 by TheWorld Anti-Doping Agency (WADA). There were also many concerns that athletes participating in the 2008 Beijing Olympics would be using this substance and a test was developed then offered to the International Olympic Committee.

Overall, there are many warnings against its use due to safety concerns.

Another SARM compound, Ostarine is milder in nature although it still does bind to the androgen receptors and its used to build muscle tissue. Ostarine is banned at all timesunder theS1 Anabolic Agent category of the WADA Prohibited List.

However, more and more athletes have been testing positive for this substance resulting in suspensions.

Different from many of the substances on our list, Anastrozole is considered a nonsteroidal aromatase inhibitor and its often used in the treatment of early breast cancer with surgery or radiation for women who have experienced menopause. But its also used to treat breast cancer in women whose condition worsened after taking tamoxifen (Nolvadex) because it prevents estrogen from fueling growth of the cancer cells.

But because its effective for lowering estrogen, this then maximizes testosterone which is highly responsible for improving body composition.

There are many side effects which can result from taking Anastrozole as its rather potent.

A central nervous system stimulant, Adderall (brand name) is a combination of dextroamphetamine and amphetamine often prescribed for ADHD and narcolepsy. But it can really improve focus, concentration and much more which is why athletes may be tempted to use it for the cognitive-enhancing effects.

But theres also the potential for developing nervousness, sleep issues, dizziness, dry mouth, and other undesirable side effects.

Erythropoietin is naturally produced by the kidney to make red blood cells. Exogenous agents are used for kidney disease and anemia and the red blood cells increase hemoglobin in the blood which helps to transport oxygen throughout the body.

But the synthetic form Epoetin is typically used for improving endurancewhich would give a competitor a big advantage.

Read CrossFits drug-testing program here.

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Call it what you will: An eating plan, a lifestyle, a diet, a philosophy, but few things garner such heated debate as how to lose weight. The truth is, whether you're on a low-carb keto program, devoted to the Paleo lifestyle, all in on the Whole 30, or remain committed to low-fat eating, these plans have more in common than you think. What's more, follow any one of them religiously, and you'll likely notice results.

In one recent study, Stanford University researchers put more than 600 overweight adults on either a healthy low-fat or low-carb diet. It turns out, participants had similar levels of weight loss success on each plan. Researchers looked for clues (such as insulin levels and gene patterns) to see if there are any factors that might make someone more successful on either diet, but after combing through the data, they were not able to make any connections.

What they did note is that eaters on both plans followed some really simple advice. This advice is the common thread among all healthful weight loss and dietary approaches. So if you're looking for the best way to lose weight, focus on these three commandments of healthy eating.

Considering that 1 in 10 Americans fail to meet their produce requirements, it's pretty safe to say you need to eat more vegetables. And no matter what food philosophy you subscribe to, vegetables are a big part of the program. Vegetables have a lot going for them: They fill you up for very few calories, and they flood your body with the nutrients it needs to fight diseases, like heart disease, type 2 diabetes, and some cancers.

If you follow food trends, you might think you have to fall in love with cauliflower and kale to reap all the rewards that vegetables offer, but that isn't the case. Be it broccoli, carrots, red peppers, cabbage, spinach, asparagus, brussels sprouts or any other vegetable, the idea is to eat a variety of them and find plenty of ways to enjoy their goodness. So if you just can't stomach steamed Brussels sprouts, try them roasted, or give sauted brussels sprouts a try. If raw zucchini isn't your thing, see if you like it spiralized into noodles or grilled on a grill pan.

Using a layered approach is another great way to build a good veggie habit. For example, start with a food you already enjoy say, pasta and layer some vegetables into your bowl. This can help you explore a new food with one you already love eating, and from there, you can try new ways to savor it. Take spinach, for instance. After trying it with pasta, you may want to fold it into an omelet or another favorite food, or explore it on its own with different cooking techniques (sauted or steamed) or different flavor additions (garlic or golden raisins). The possibilities are limitless!

I've converted countless veggie haters into veggie eaters, and upping your vegetable game can have tremendous payoffs in how you look and feel.

You can blame biology for your sweet tooth. We're hardwired to have a preference for sweets, and this drive is universal and begins early on, according to research on the subject. Sugar makes food taste good, so food companies add it to everything from breads to soups to salad dressings to cereals, yogurts, and more. This adds up to way too much sugar!

On average, Americans consume more than 19 teaspoons of sugar per day far in excess of the American Heart Association's 6 teaspoon limit for women and 9 teaspoon limit for men. This is not doing your waistline any favors, which is why every weight-loss plan advocates eating less sugar.

There has been some confusion that a low-fat diet means you can feast on low-fat cookies and other treats, but this, again, is the food manufacturers' influence. The true intent of low-fat dining is to eat more healthful foods that are naturally low in fat: fruits, vegetables, beans, lean proteins, and whole grains.

There is plenty of research to support a low-fat lifestyle, just as there is strong evidence that you can lose weight by cutting carbs. Different approaches work for different people, but if you want to slim down, cutting back on added sugars is consistent advice across all programs.

One more note on added sugars: Whether you call it agave, cane juice, maple syrup, brown rice syrup, fruit juice concentrate, date sugar, or any of the 61 names for added sugar, they all spell trouble for your health and your waistline.

I'm in favor of any program that promotes whole foods over hyper-processed fare, and this is one thing the popular diet plans can agree on. Overly processed foods have been linked to weight gain, perhaps because many unhealthy packaged foods (think: potato chips, ice cream, frozen pizza, cookies, and the like) lack the fiber found in many whole foods, including vegetables. Fiber helps fill us up, and research suggests that by simply adding more fiber to your menu, you can lose weight nearly as well as a more complicated approach. Consistently choosing whole foods is one way to do this.

Newer research suggests it's easier to overeat processed foods. Think of how long it takes to eat a fast-food sandwich compared to a plate of fish, salad, broccoli and brown rice. When researchers conducted a similar experiment, matching meals for calories, carbs, protein, fat and sugar, and allowing people to eat as much (or as little) as they liked, they found that people ate about 500 calories more per day when eating heavily processed foods and they gained an average of two pounds during the short study period. They ate more, ate faster, and experienced some changes in their appetite-regulating hormones that can make it harder to feel full. But those same folks lost about two pounds when given the whole foods diet, suggesting that prioritizing whole foods can help you regulate your appetite and weight.

Whole foods include fruits, vegetables, beans, nuts, seeds, whole grains, eggs, seafood, chicken and so on. Food philosophies may differ around which of these foods to emphasize, but that's okay, since the evidence shows that there isn't a single best way to lose weight. The goal is to select an approach that feels sustainable to you. If you'd like to live without pasta, perhaps a low-carb method centered around vegetables and quality proteins, like seafood, chicken and lean beef would be a good fit. Vegans and vegetarians can lose weight by choosing fruits, vegetables, whole grains and plant proteins. Nut lovers may do well shedding pounds with a Mediterranean-style menu. Whatever diet appeals to your appetite and way of life, focusing on whole foods is something that all plans promote.

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As far as creating lucrative and sustainable weight loss plans go, the more you experiment with your eating habits, lifestyle and workout routines, the more youll be able to customise your weight loss plan as per your goal. 20-year-old Jyugaandh Veer Singh tells us that he customised his weight loss plan to achieve his target weight loss goal of 51 kg (and trimmed from 153 kg to 102 kg) by combining the calorie deficit diet with intermittent fasting. How? Well let him elaborate.

In January 2019, I was motivated to lose weight and started working out as well. But, unfortunately, I couldnt follow through and quit within a weeks time. Then in March, I decided to try again after a friend challenged me to get fit, he says. During the same time, I came across the HealthifyMe app, and decided to give its services a shot, I even paid full price and bought a membership. So, now, I knew there was no going back, he adds.

I actually lost 18 kg in the first two months itself by calculating my daily calorie intake to create a calorie deficit of 900 calories along with following an intermittent fasting pattern of eating. Thereafter, I religiously followed this routine along with a workout regime to lose 51 kg in 6 months.

Calorie counting is actually easier than the mathematically implied name suggests. All the food that we eat in a day are essentially just calories for the body. They are burned by our systems to produce energy and the extra calories get stored in the form of fat, leading to eventual weight gain. Counting your calories can help you create a deficit, which will help burn fat faster. Theres also a calorie deficit diet pattern than you can follow to do this efficiently.

A calorie deficit diet is a pattern of dieting that is based on the concept that as long as you eat fewer calories than you burn, youre bound to lose weight, according to Healthline. This diet pattern requires you to calculate the number of calories your body needs to consume to function smoothly without feeling hungry, and how much deficit you need to create without harming your health.

The deficit can then be created by cutting down empty calories and unhealthy fats. Keep in mind that the number of calories required to create a deficit is different for different body types.

QUICK READ: How many calories should you eat every day to lose weight?

Intermittent Fasting (popularly also known as IF) is an eating pattern that cycles between periods of fasting and eating. It doesnt specify which foods you can or cannot eat when you break your fast, but only on the duration of the fast, which often ranges between a 12-hour to 20-hour window.

QUICK READ: Intermittent Fasting is the diet trend that could help you lose weight fast

There are many IF patterns that you can follow the 12:12 method (fasting for 12 hours and eating during the next 12), the 5:2 method (eating regularly for 5 days and then fasting or eating very little for the next 2 days), the Warrior Diet (fasting for 20 hours and eating only during the remaining 4-hour window) and the 16:8 method (fasting for 16 hours and eating during the next 8 hours of the day). Notably, the 16:8 diet is regarded as the most effective intermittent fasting plan.

You can commence a 16-hour fast at 10:00 pm in the night, after you eat your last meal of the day and go to sleepthats 7-8 hours gone right there. You can break the 16-hour fast at 2:00 pm with your lunch and eat small meals till 10:00 pmthis makes up the 8-hour eating window. Alternatively, you can also begin your fast at 8 pm and break it at 12 pm, the next day.

QUICK READ: Is intermittent fasting really worth It?

Notably, I worked out daily even on Sundays and didnt really follow a specific diet plan. I spoke to my dietician at HealthifyMe and found out that I can eat whatever I want as long as it is under my calorie range. I used to also have at least 14 glasses of water as suggested by Healthify Me, and I guess that was the biggest part of my journey because water is the most important thing when youre losing weight and Healthify Me used to give me notifications every now and then to drink water at the correct timing.

QUICK READ: Here's how drinking water at regular intervals can help you lose weight and increase your metabolism

I only have one tip. Stay disciplined and youll get results by yourself and trust me itll be the best feeling ever.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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Last week we discussed U.S. News rankings of the top three diets for overall health, so it seems only balanced to discuss the bottom three this week. A panel of nutrition experts evaluated the diets based on seven categories: how easy it is to follow, its ability to produce short-term and long-term weight loss, its nutritional completeness, its safety and its potential for preventing and managing diabetes and heart disease.

Coming in at No. 33 is the Whole 30 Diet. Its claim, although lacking scientific evidence, is that our modern, industrialized food production is the cause of many health problems. In this diet, alcohol, grains, dairy, legumes and sugar are eliminated for 30 days. On the 31st day, you begin adding foods back to your diet so you can identify the ones that cause digestive distress.

No. 34 is the Keto Diet, a high-fat, low carbohydrate diet. This diet provides quick weight loss in the beginning, and many claim they dont feel hungry because they are filling up on fat, which stays in the stomach longer than carbs. Since you are taking in very few carbs, your bodys preferred energy source, your body goes into a state of ketosis where it relies on fat for energy. The fat isnt broken down efficiently in the absence of carbohydrates, producing ketones in the process. Hence, the name Keto.

Bringing up the rear is yet another low carb diet, the Dukan Diet at No. 35. This diet was created by Dr. Pierre Dukan, a French physician who specializes in weight management. Its premise is that eating protein helps people lose weight, so on this diet you basically eat a lot of meat with non-starchy vegetables. It promises fast weight loss in the beginning and once youve reached your goal, you slowly add bread, cheese and fruit back to your meal plan.

The one thing all these diets have in common is that they are all low carbohydrate diets. As Ive stated in the past, these diets produce fast weight loss in the beginning by depleting the bodys glycogen stores. Glycogen is a form of carbohydrate stored in the muscles and liver that is used for energy in between meals. Water is released when glycogen stores are depleted, resulting in a quick 3-to-5-pound weight loss.

The vast majority of research on nutrition and disease prevention shows that a diet rich in fruits, vegetables and whole grains, i.e., healthy carbohydrates, is the key to preventing chronic illnesses such as diabetes and heart disease. Therefore, we need more of these foods in our diets to provide better health.

Dear Dietitian does not recommend any of the above diets for weight loss or better health. These diets restrict healthy foods and may result in nutrient deficiencies. Talk to your doctor or dietitian before beginning a new diet.

Until next time, be healthy!

Dear Dietitian

-

Leanne McCrate, RDN, LD, CNSC, is an award-winning dietitian based in Missouri.

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If you went a bit heavy on carbs, sugar and alcohol over Christmas you might emerge with carb cravings, and a few extra pounds. Heres how to reset your carb cravings in three days and burn off up to 5lbs in a week.

Its based on having an 18 hour carb fast between dinner and lunch and starting each day with a Hybrid Fast Latt, which is virtually carb-free. This means you will effectively start each day with an 18 hour carb fast.

Youll have a filling lunch, a substantial mid-afternoon snack, then dinner with a treat before bed. Its relatively painless and easy to do.

This is the fast way to trigger autophagy, the bodys self-repair programme, and ketosis which means youll be burning off fat. Do this for three days, and the 4th day, transition to my low GL diet, by which time your blood sugar level will be under control.

BREAKFAST

Lets start at the beginning with your morning Hybrid Latt.The Hybrid Latt consists of:

Carb-free almond milk you need to buy a brand that says zero carbs. Check the nutritional ingredients at the back for the carbohydrate content, which needs to say 0. Alpros unsweetened roasted or unroasted almond milk is an example.

Coffee coffee helps kickstart ketosis and autophagy but its OK to use de-caf if you prefer, or no coffee at all.

Almond butter of all the nuts almonds are very low in carbs. A flat tablespoon, or heaped dessertspoon, will only give you about 2 grams of carbs, plenty of healthy fats and some protein. This amount of carbs is not enough to take you out of ketosis.

C8 oil this is the fat or oil from which the body can directly make ketones in the liver, switching on ketosis, is caprylic acid triglyceride or C8 oil. Ketofast is one brand of 99% C8 oil derived from pure coconut oil, not palm oil. Brain cells prefer this fuel to glucose, so youll find you mind becomes focussed after the Hybrid Latt.

However, please bear in mind that it takes a few days to adapt and, if you start with too high an amount you can experience either diarrhoea or stomach cramps, and possibly looser bowels, all of which resolve as your body gets used to this new source of fuel.

Unlike other fats C8 oil goes straight to the liver via the portal vein, thus not requiring all the digestion that other fats need. The ketones then enter the blood and are taken up, as an energy source, by all cells mitochondria, the energy factories.

The optimal amount is 2 to 3 tablespoons a day, but its wise to start with 2 to 3 teaspoons a day. So, on day one just put one teaspoon in your Hybrid Latt.

If youre OK with this put a dessertspoon (two teaspoons) on day two and a tablespoon (three teaspoons) on day three, then keep going with this amount on the subsequent days if you wish to continue.

Cacao powder Cacao contains plenty of antioxidants and polyphenols.The health benefits of cacao hinge around its high levels of flavonoids, mainly epicatechins and catechins. These are powerful polyphenols, acting as antioxidants and helping to maintain a healthy cardiovascular system. It also contains a mild stimulant, theobromine, and has a lovely taste. Cacao also helps trigger autophagy (the natural, regulated mechanism of the cell that removes unnecessary or dysfunctional components).

Cinnamon of all the spices this is my favourite. It helps to stabilise blood sugar and is therefore especially good for those with blood sugar problems. It also helps trigger autophagy.

Heres the recipe for the Hybrid Fast Latt:

cup (120ml) no carb almond milk (unsweetened)

cup (120ml) filtered coffee or run through (less caffeine, more antioxidants)

1 flat tablespoon almond butter (16g)

1-3 tsp C8 oil with carnitine (Ketofast)

rounded tsp cacao powder

1/3 tsp cinnamon

Blend all ingredients in a blender such as a NutriBullet. If youd like it hot (it will be warm from the coffee) heat it up. If you like it cold, as in an iced latt, pour over some ice cubes.

LUNCHES

Your lunch is more like a brunch, eaten 18 hours from your previous dinner. Any lunch or dinner recipe in The Low Diet Cookbook fits the bill. Alternatively, any two egg breakfast scrambled, boiled, fried, poached with a thin slice of volkenbrot-style or sourdough rye or two Nairns oatcakes is good. You could add smoked salmon, avocado or asparagus.

Heres a simple recipe for Scrambled Egg and Asparagus. Another easy option is a substantial salad there are many to choose from in the Low GL Diet Cookbook. Or try this delicious Sardine Pat Salad even if you dont like sardines youll be surprised how good this is.

Scrambled Egg and Asparagus

Serves 1

2 eggs

Splash of water

4 Asparagus spears (64g)

Dressing:

1 tsp tahini

1 tsp olive oil

Black pepper

Squeeze of lemon juice

Method:

1. Mix the dressing ingredients together.

2. Add a splash of water to the egg and whisk gently.

3. Bring a pan of water to the boil and add asparagus. Cook for 3-6 minutes. depending on preference 3 will be al-dente.

4. Whilst asparagus is cooking, add the egg mixture to a cold pan over medium heat and cook to desired consistency.

5. Put the asparagus on a plate and drizzle with the dressing. Add the egg to the plate and serve with a 100g portion of kimchi.

Sardine Pat Salad

Serves 1

can sardines

small red onion, roughly chopped

a pinch of finely chopped coriander

a pinch of finely chopped flat leaf parsley

juice from lemon

4 capers

tbsp apple cider vinegar

1 tbsp olive oil

salt and ground black pepper

rocket and mixed baby leaf salad, to serve

Put all the ingredients in a blender or food processer and blend together. Serve with the leaf salad.

MID-AFTERNOON SHAKE

In the mid-afternoon make yourself a Get Up & Go with Carboslow shake, using frozen berries and a carb-free almond milk (Alpros unsweetened is good any that says 0 carbs on the nutritional analysis on the product).

You want 1 cup when this is a whole meal its two cups, using a 30 gram portion of Get Up & Go with Carboslow, two tablespoons of berries, plus 300 ml (1.5 cups of milk). Get Up & Go with Carboslow, for the usual 30g serving (a heaped tablespoon), has an exceptionally low GL of 4 GLs or 6GLs with the berries and milk.

So, for this snack youll be using half these portions namely:

15 g of Get Up & Go

One tablespoon of berries

150ml of carb-free milk

Get Up & Go with Carboslow is an incredibly low-GL shake, which many people have for breakfast. It is made from whole foods: apple powder for carbs, a protein combo from quinoa, soya and rice protein, ground almonds and seeds, cinnamon and oat fibre, as well as glucomannan fibre.

Together with the fibre in Carboslow youll achieve the ideal intake, both for regular bowels and making you feel fuller, hence reducing your appetite so that youre not hungry. Get Up & Go with Carboslow also contains many vitamins and minerals.

Another lunch or dinner option is simply to have a whole portion of Get Up & Go with Carboslow during these three days. In other words, you can achieve the same results having a Hybrid Latt in the morning, a Get Up & Go at lunch, half a serving mid-afternoon, and dinner.

DINNER

You want to have a low GL dinner, choosing any from the Low GL cookbook. A simple option is soup.

One of my all-time favourites is Chestnut and Butterbean soup. Its delicious and easy to make. You can double this recipe and freeze the remainder, or store in the fridge for up to 4 days.

Serves 2

200g (7oz) cooked and peeled chestnuts (available vacuum-packed in boxes, cans or jars)

1 x 410g can of butterbeans, rinsed and drained

1 medium white onion, chopped

1 large carrot, peeled and chopped

3 tsp Marigold Reduced Salt Vegetable Bouillon powder dissolved in 600ml (1 pint) water

Freshly ground black pepper

Place all the ingredients (except for a handful of the chestnuts and the pepper) in a saucepan, place a lid on it and bring to the boil. Simmer gently for 15 to 20 minutes.

Pure the soup in a blender or food processor until smooth and season with the black pepper.

Sprinkle the reserved chestnuts on top.

Choosing a meal with beans or lentils in it is especially good since this has a knock on effect, helping to further stabilise blood sugar the next day.

Good luck with my three-day challenge and I trust this will get you back on track. Wishing you the best of health for 2020.

Helpful information:

If you are struggling to lose weight have you checked your hormone levels? Excess oestrogen is related to increased fat deposits on the stomach, abdomen and thighs so if your oestrogen isnt balanced with progesterone that could be one reason for your difficulty in shedding those extra pounds and specific Weight Loss Capsules act together with progesterone to give an increased effect.

The Diet To Help Beat Oestrogen Dominance

Weight Loss Not Happening? 5 Reasons Why Not

Read the original:
Cut the carbs and lose weight my three day challenge! - Bioidentical Hormone Health

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Every 365.25 days, when the Earth completes a full orbit around the Sun, we humans have the opportunity to hit the reset button and become fitter, finer versions of ourselves.

As usual for January, social media is humming with advice on how to eat better, exercise regularly, lose weight and remain healthy.

We feel particularly invincible at this time of year, armed with renewed vigor and motivation to purge ourselves from previous indulgences and our couch-potato ways.

The New Year is also the time when our overzealous, instant-gratification selves emerge, and we do too much exercise too soon to make up for lost time.

Exhaustive muscular work, especially following a period of inactivity, can cause mechanical and chemical disruptions to muscle cell membranes which trigger the muscle cells to burst.

I am an exercise physiologist and sports medicine specialist who studies exercise-associated collapse. I am seeing and hearing of more incidents of skeletal muscle ruptures that are causing harm in other parts of the body.

This information is not designed to scare people back onto the couch.

The key take-away from highlighting these cases is to remind athletes, coaches and mere mortals that the desired physiological response to a training stimulus requires both a gradual buildup period and period of recovery in between training sessions.

The medical term for skeletal muscle cell rupture is "rhabdomyolysis," or "rhabdo" for short. When muscle cells rupture or explode, the intracellular contents are released into the bloodstream. These cellular contents include enzymes, such as creatine kinase; electrolytes, such as potassium; and proteins, such as myoglobin.

Myoglobin, in particular, is a big, red protein that can block the kidney filtration system, or renal tubules, that serve as kidney plumbing.

It also can dissociate into toxic byproducts that injure kidneys. In rare cases, too much myoglobin in the bloodstream can stop kidney function altogether, as happened with a 27-year old marathon runner who died from kidney failure.

In a study we conducted on college swimmers, we saw a cluster of rhabdomyolysis, in which six out of 34 swimmers were hospitalized after participating in a 20-minute or so "arm competition" to see how many pull-ups, rows and bench presses they could complete.

Cases of "symptomatic rhabdo," or those needing medical treatment, appear to be increasing within collegiate sports teams at an alarming rate, with the characteristic appearance seen in football players returning to January practice after a season-ending holiday layoff.

To date, 17 cases of team rhabdo have occurred from doing "too much, too soon, too fast" and include a variety of sports such as football, swimming, lacrosse, soccer, track, basketball, softball, volleyball and golf.

So, what about us mere mortals trying to get back in shape? Any physical activity that is either new or excessive can cause symptomatic rhabdo.

Excessive gardening, weightlifting, CrossFit type activities and even a routine Army physical fitness test have triggered symptomatic rhabdo with kidney injury.

Over 90 cases of rhabdo have been documented after spinning, while 119 high school students in Taiwan ended up in the emergency room after their teacher made them complete 120 push-ups within five minutes.

Thus, harmful muscle cell rupture can occur after any degree five minutes to 36 hours of exuberant and/or unaccustomed physical activity.

In combination, gradual training and appropriate recovery allow beneficial muscular, cardiovascular and body composition adaptations to occur, such as building muscle, increasing fitness and losing body fat.

Our research confirms that a two-week gradual introduction into training after a layoff is required for muscle cell membranes to fully adapt to training stress.

Subclinical rhabdo, or muscle breakdown without acute kidney injury or debilitating symptoms, is common and represents the typical response to training which does not require medical treatment.

However, hard exercise, especially following a layoff, with the following signs or symptoms within one to two days requires an appropriate medical examination:

There are risk factors which increase the likelihood of developing rhabdo following a workout. These risk factors include exercising in the heat, dehydration or overhydration, binge drinking, excessive coffee consumption, extreme dietary practices (vegetarian or high protein) and possessing the sickle cell trait.

Both men and women can develop symptomatic rhabdo, although we see more cases in men. Smaller arm muscles appear more susceptible to rupture after five to 30 minutes of exercise than bigger leg muscles for reasons that remain unclear.

Although symptomatic rhabdomyolysis is uncommon, this emergent complication of exercise should be on everyone's radar since cases are on the rise. We coaches, trainers, scientists, practitioners and others encourage everyone to reap the joys and benefits of regular exercise training.

However, we caution against exercising too much too soon. Self- (or coach-) inflicted skeletal muscle cell explosions are fully preventable with adherence to smart, physiologically sound approaches to training.

Tamara Hew-Butler, Associate Professor of Exercise and Sports Science, Wayne State University.

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Go here to read the rest:
Here's Why Too Much Exercise Too Fast Can Cause Real Damage And Turn Your Urine Brown - ScienceAlert

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OPINION: In the criminal fraternity of Te Anau, word must surely have got around by now: if local cop Dwight Grieve is chasing you, don't bother running.

Yet that's not his greatest contribution to the Fiordland town - not by a long shot.

Grieve's running exploits are renown in the south, but it's his back story, the example of health and happiness that he lives, which really sets him apart.

About 12 years ago, Grieve was an overweight painter-decorator living in Invercargill.

READ MORE:* Not so Insta-famous: An ode to the good-old Kiwi run around the block* An audacious running goal which has taken a whole year to climb* Te Anau's Dwight Grieve relying on local support in Kepler Challenge

But becoming a father made him realise he wanted more.

"I'd say the biggest thing was that I wanted to make my kids proud of me," Grieve told co-host Matt Rayment and Ion the Dirt Church Radio podcast this week.

"Behind that as well was, 'hey, I need to make more money - I've got a family now'. But mostly it was I wanted to have a go at something and make the kids proud."

Robyn Edie/Stuff

Dwight Grieve always tries to run with a smile, even when competing in tough events like the 60 km Kepler Challenge.

He joined the police and started eating better and running, soon transforming himself.

As well as losing weight (about 18 kg), he gained confidence.

"I've gone from a not-so-confident guy to now I'm happy to sit here and talk to two strange guys from up north on a podcast."

Hmmm...thanks, mate.

BARRY HARCOURT/STUFF

Becoming a father made Dwight Grieve consider a career and lifestyle change, so he joined the police and started running.

In the running community, there are many wonderful examples of people who've lost weight and transformed their lives.

Somehow, Grieve stands out.

Partly it's because he's so damned fast. He's a force of the Southland athletics and cross country scene, a regular top-10 contender at the competitive Kepler Challenge mountain race, and in 2018, he represented New Zealand at the World Mountain Running championships - aged in his 40s.

"I didn't run when I was young, apart from a bit at primary school," says Grieve. "So, yeah, it's been a bit of a strange progression to be running fast in my 40s instead of in my 20s."

And he found that as he achieved success at running, he got better as a police officer, and vice versa. "They sort of bounced off each other, and they give confidence from one to the other."

Being a runner has its advantages as a small-town cop, too.

"People in the town see me not just as the cop, they'll see you as the runner, as a good, healthy role model."

It helps, too, that he's actively involved in the Fiordland Athletic Club.

"So people see you doing positive stuff within the community and that really helps too. They see you as not just the cop, you're Dwight the cop, Dwight the running cop, Dwight the dad."

Success as a runner, though, does not just come about from losing weight, turning your life around, or just deciding you want to run. There's a lot of hard work that goes into it - a hell of a lot.

And Grieve knows all about that. He has to be dedicated to it, even when it's not convenient.

Sometimes he's on call, and has to be no more than 15 minutes away from responding.

"So I park near a piece of trail between Te Anau and the [Lake Te Anau] control gates, exactly halfway, and I'll run to the control gates and thenback to Te Anau. And then I'll run back to the control gates. It's basically eight minutes each way."

It sounds boring, going back and forward, but that's the challenge Grieve faces - he's making the most of the situation he's in, making sure he trains when others would just say, "oh, well, it's too hard". And he makes it fun - "it's a great bit of trail".

It's impossible not to admire such dedication. But that's exactly what it takes, whether you're chasing a goal of representing New Zealand some day, or just wanting to be the best runner you can.

Even if all you want to do is chase down the local crooks.

*Eugene Bingham and Matt Rayment are hosts of a trail running podcast Dirt Church Radio. Learn more at dirtchurchradio.com or get in touch via email dirtchurchradio@gmail.com

Read the original here:
The policeman who went on the run to lose weight and represent New Zealand - Stuff.co.nz

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Jessica Simpsons weight struggles have been well-documented, but for the first time shes admitting that she relied on diet pills to stay trim and started taking them when after a music executive told her she was overweight.

In yet another excerpt from her upcoming memoir, Open Book, Simpson recounts meeting then-Sony Music Entertainment honcho Tommy Mottola when she was a 17-year-old aspiring singer. She said he wanted to sign me, which she was over the moon about. "And then he said, 'You gotta lose 15 pounds.'"

Simpson, who hadnt yet graduated high school, recalled thinking, "What? I was five-foot-three and weighed 118." She said star maker Mottola told her, "That's what it will take to be Jessica Simpson."

Hoping he would help her the way he did superstars Mariah Carey, Celine Dion and Jennifer Lopez, Simpson said she "immediately went on a strict diet, and started taking diet pills, which I would do for the next 20 years, meaning she finally stopped taking them some time after going into recovery for alcohol and pill addiction in November 2017.

While Simpson did drop the weight she was asked to shed, she was starving. It also was harmful to her self-image, resulting in her calling herself horrible names.

"I started to hear voices when I was alone at night, waiting for the sleeping pill to kick in: 'Do more sit-ups, fat ass, she remembered thinking. "By the time we got to the release of my second album's first single, 'Irresistible,' I was down to 103 pounds. Everyone went on about how great I looked, but I couldn't enjoy it because I was so freaking hungry."

Read more: Jessica Simpson goes public with addiction

Simpson said another directive of the label was to "show more skin."

Yahoos attempts to reach Mottola, who now heads Mottola Media Group, were not immediately successful.

In a 2009 Vanity Fair story about Simpson, both Mottola and Simpson spoke about their initial meeting. It took place in July 1997 and Simpson said she was excited not just to potentially ink her first major record deal but because Mottola was married to Carey, who was one of her favourite artists. (Mottola and Carey had a bitter split the next year. In his 2013 memoir, he apologised to Carey for being controlling and obsessive toward her but said, it was part of the reason for her success.) The music exec didnt hide that Simpsons looks played a part in signing her to Sonys Columbia division.

Story continues

She had a great little look and a great attitude, a fresh new face, and something a bit different than Britney [Spears] and all of them, he told the magazine. She could actually sing.

The VF article also makes it clear why Simpson kept secretly popping diet pills for two decades. The article was all about whether she could reinvent herself after two box office flops, an unpopular country music album and especially after being photographed looking fat in mom jeans.

The writer talked about it being a danger sign that pictures turned up in the tabloids that showed the starlet, onstage, looking less than slender, holding the microphone like a turkey leg, and wearing the jeans she was mercilessly ridiculed for. (Fun fact: The jeans were a size 4.)

The interviewer went on to describe Simpson who details in her memoir how she became addicted to alcohol by using it to mask her anxiety as nervous saying her hands trembled and detailed how she ordered a glass of Pinot Grigio. It seemed to calm her. She didnt want to talk about her weight, so, of course, thats all I could think of it gilded each question in my mind: What are you working on now [that youre fat]? Do you see yourself as part of a class, with Christina and Britney [or are you too fat]?

The interviewer also noted Simpsons extra pounds had gone back to wherever they came from, existing only in a few dated pictures on the Internet. Jessica was skinny again.

Simpsons weight struggles have been a narrative throughout her career. Her body was celebrated when she rocked those Daisy Dukes in the 2005 film The Dukes of Hazzard, but she was mercilessly ridiculed as well. Now a fashion mogul, Simpson always credited diet and exercise, with her long-time trainer Harley Pasternak, never revealing that she used diet pills as a crutch all that time.

Simpson also served as a Weight Watchers spokeswoman, using the program after having her first two children in 2012 and 2013. After the birth of daughter Birdie in 2019, Simpson lost an amazing 100 pounds in six months working out with Pasternak, going from 240 pounds to 140.

Open Book will be out on 4 February and its already clear that its filled with some truth bombs. Simpson also recorded the audiobook as well as new music that is inspired by her memoir.

Link:
Jessica Simpson took diet pills to lose weight at the direction of a music exec: 'I was down to 103 pounds' - Yahoo News

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Fast track your weight loss with these kitchen essentials

New Delhi, Jan 25 (IANSlife) Looking to lose some extra kilos? Look no further than some easy-to-find items in your own kitchen.

"Diet and exercise can help to lose weight in a healthy way but how well one knows their kitchen and its items, makes a world of difference to someone who has an urge to shred some extra pounds. Incorporating some food items from the kitchen in a day to day diet can have a big impact on one''s ability to lose weight," says Dr. Partap Chauhan, noted ayurvedacharya and Director, Jiva Ayurveda.

His weight loss suggestion? Embrace Ayurveda!

He points to five kitchen items that aid weight loss by boosting metabolism and digestion at your best convenience.

Cinnamon:

Cinnamon has been used in Ayurveda for its disinfectant, anti-inflammatory and antibacterial properties. When it comes to weight loss, this sweet fragrant spice boosts metabolism, lowers blood sugar levels and cholesterol. Drinking cinnamon infused water first thing in the morning helps to suppress appetite, lower bad cholesterol and boost metabolism.Black Pepper:

According to Ayurveda, black pepper is considered to be an effective agent for weight loss. It decreases blockages in the body, improves circulation and digestion while stimulating the metabolism. It also helps the body detox and inhibits it from accumulating fat.

Ginger:

This magic spice of Ayurveda boosts metabolism by 20 per cent, helps improve gut health, melts fat and flushes out toxins. It''s antioxidant and anti-inflammatory properties aid digestion, while its appetite suppressant properties ensure that you don''t gorge on your favourite treats. Regular intake of these spices can not only help to lose weight but can dramatically improve overall health.

Lemon:

Including lemon in food, sprinkling on salads or just making lemonade helps in rapid weight loss. Lemons contain a high amount of vitamin C and soluble fiber that give them a number of health benefits. Lemons may reduce your risk of heart disease, anemia, kidney stones, digestive issues and cancer. The most important part is to eat it wisely and one won''t be far from one''s ideal weight.

Honey:

Consuming honey right before hitting the bed, can help burn more calories during the early hours of sleep. Essential hormones in honey suppress appetite and aid weight loss in much easier way. It also helps in reducing belly fat, which is linked to an increased risk of heart disease, diabetes and cancer.

--IANS

sj/sdr/

Disclaimer :- This story has not been edited by Outlook staff and is auto-generated from news agency feeds. Source: IANS

More:
Fast track your weight loss with these kitchen essentials - Outlook India

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