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Back pain is a painful condition that affects everyone at some point in their lives. The pain felt in the back usually gets better on its own and can be managed by keeping mobile or taking over-the-counter-painkillers. There are a variety of ways one could try to help ease the pain they feel in their back.

Spinal manipulation

This method involves using the hands to adjust, massage or stimulate the spine.

The National Centre for Complementary and Integrative Health (NCCIH) state that spinal manipulation or chiropractic manipulation helps more with lower back pain.

Acupuncture

A traditional Chinese medicine, acupuncture can be used to help treat a variety of ailments from chronic diseases to chronic pain.

An overview of systematic reviews found that acupuncture may help restore function and relive pain is some people who have chronic lower back pain.

DONT MISS

Anti-inflammatory diet

Studies have shown that having higher levels of inflammation has a close connection to certain types of chronic pain.

Nonsteroidal anti-inflammatory drugs including ibuprofen, work well for some types of pain.

Research suggests that certain foods can help lower inflammation in the body and these include vegetables, fruits, nuts, fish and whole grains.

Weight loss

Being overweight can cause back pain due to increased pressure on the spine and strain of the back muscles.

One study found that obesity has links to high levels of low back pain and disability in men.

Correcting posture

Incorrect posture could be the cause of back pain for some people, so taking the right steps to correct it may bring some relief.

Studies have shown that incorrect posture contributed to low back pain in adolescents.

There are wearable devices that can gently pull the shoulders back, reminding a person to correct their posture.

Excerpt from:
Back pain: 10 proven ways to help alleviate back pain without surgery - Express

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Vucea V, Keller HH, Morrison JM, Duncan AM, Duizer LM, Carrier N, et al. Nutritional quality of regular and pureed menus in Canadian long term care homes: an analysis of the making the Most of mealtimes (M3) project. BMC Nutr. 2017. https://doi.org/10.1186/s40795-017-0198-3.

Dahl WJ, Whiting SJ, Tyler RT. Protein content of pureed diets: implications for planning. Can J Diet Pract Res. 2007;68:99102.

Keller H, Carrier N, Duizer L, Lengyel C, Slaughter S, Steele C. Making the most of mealtimes (M3): grounding mealtime interventions with a conceptual model. J Am Med Dir Assoc. 2014;15:15861.

Abdelhamid A, Bunn D, Copley M, Cowap V, Dickinson A, Gray L, et al. Effectiveness of interventions to directly support food and drink intake in people with dementia: systematic review and meta-analysis. BMC Geriatr. 2016. https://doi.org/10.1186/s12877-016-0196-3.

Lee KM, Song JA. Factors influencing the degree of eating ability among people with Dementia. J Clin Nurs. 2015;24:170717.

Chang CC, Roberts BL. Malnutrition and feeding difficulty in Taiwanese older with dementia. J Clin Nurs. 2011;20:215361.

Chang CC, Roberts BL. Feeding difficulty in older adults with dementia. J Clin Nurs. 2008;17:226674.

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Cawood AL, Elia M, Stratton RJ. Systematic review and meta-analysis of the effects of high protein oral nutritional supplements. Ageing Res Rev. 2012;11(2):27896.

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Keller HH, Lengyel C, Carrier N, Slaughter SE, Morrison J, Duncan AM, et al. Prevalence of inadequate micronutrient intakes of Canadian long-term care residents. BJN. 2018;119(9):104756.

Keller HH, Carrier N, Slaughter S, Lengyel C, Steele CM, Duizer L, et al. Making the Most of mealtimes (M3): protocol of a multi-Centre cross-sectional study of food intake and its determinants in older adults living in long term care homes. BMC Geriatr. 2017. https://doi.org/10.1186/s12877-016-0401-4.

Cichero JA, Lam P, Steele CM, Hanson B, Chen J, Dantas RO, et al. Development of international terminology and definitions for texture-modified foods and thickened fluids used in dysphagia management: the IDDSI framework. Dysphagia. 2016;2:122.

Hirdes JP, Ljunggren G, Morris JN, Frijters DHM, Soveri HF, Gray L, et al. Reliability of the interRAI suite of assessment instruments: a 12 country study of an integrated health information system. BMC Health Serv Res. 2008. https://doi.org/10.1186/1472-6963-8-277.

Isenring EA, Banks M, Ferguson M, Bauer JD. Beyond malnutrition screening: appropriate methods to guide nutrition care for aged care residents. J Acad Nutr Diet. 2012 Mar;112(3):37681.

Guigoz Y. The mini-nutritional assessment (MNA) review of the literature - what does it tell us? J Nutr Health Aging. 2006;10:46687.

Bauer J, Capra S, Ferguson M. Use of the scored patient-generated subjective global assessment (PG-SGA) as a nutrition assessment tool in patients with cancer. Eur J Clin Nutr. 2002;56:77985.

Watson R, Deary IJ. Feeding difficulty in elderly patients with dementia: confirmatory factor analysis. Int J Nurs Stud. 1997;34(6):40514.

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Keller H, Vucea V, Slaughter SE, Jager-Wittenaar H, Lengyel C, Ottery FD, Carrier N. Prevalence of malnutrition or risk in residents in long term care: comparison of four tools. J Nutr Gerontol Geriatr. 2019:117.

Simmons SF, Keeler E, Zhuo X, Hickey KA, Sato HW, Schnelle JF. Prevention of unintentional weight loss in nursing home residents: a controlled trial of feeding assistance. J Am Geriatr Soc. 2008;56:146673.

Wong A, Burford S, Wyles CL, Mundy H, Sainsbury R. Evaluation of strategies to improve nutrition in people with dementia in an assessment unit. J Nutr Health Aging. 2008;12:30912.

Keller HH, Carrier N, Slaughter SE, Lengyel C, Steele CM, Duizer L, et al. Prevalence and determinants of poor food intake of residents living in long-term care. J Am Med Dir Assoc. 2017;18(11):9417.

Strathmann S, Lesser S, Bai-Habelski J, Overzier S, Paker-Eichelkraut HS, Stehle P, et al. Institutional factors associated with the nutritional status of residents from 10 German nursing homes (ERNSTES study). J Nutr Health Aging. 2013;17(3):2716.

Lammes E, Trner A, Akner G. Nutrient density and variation in nutrient intake with changing energy intake in multimorbid nursing home residents. J Hum Nutr Diet. 2009;22:2108.

Klurfeld DM. Use of DRIs in Federal Nutrition Programs. USDA Agricultural Research Service 2017. http://www.nationalacademies.org/hmd/~/media/Files/Activity%20Files/Nutrition/Framework%20DRI/10_Klurfeld-Use%20of%20DRIs%20in%20Federal%20Nutrition%20Programs-Jan%202017.pdf

Bonjour JP, Benoit V, Payen F, Kraenzlin M. Consumption of yogurts fortified in vitamin D and calcium reduces serum parathyroid hormone and markers of bone resorption: a double-blind randomized controlled trial in institutionalized elderly women. J Clin Endocrinol Metab. 2013;98:e291521.

Mocanu V, Stitt PA, Costan AR, Voroniuc O, Zbranca E, Luca V, et al. Long-term effects of giving nursing home residents bread fortified with 125 microg (5000 IU) vitamin D3 per daily serving. Am J Clin Nutr. 2009;89:11327.

Adolphe JL, Whiting SJ, Dahl WJ. Vitamin fortification of pured foods for long term care residents. Can J Diet Pract Res. 2009;70:14350.

Ontario Long Term Care Action Group. Best practices for nutrition, food service and dining in long term care homes. 2019. https://www.dietitians.ca/Downloads/Public/Dietitians%2D%2DViews/2019-Dietitians-of-Canada-Best-Practices-for-Nutri.aspx

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Lam IT, Keller HH, Pfisterer K, Duizer L, Stark K, Duncan AM. Micronutrient food fortification for residential care: a scoping review of current interventions. J Am Med Dir Assoc. 2016;17(7):58895.

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Diet quality is associated with malnutrition and low calf circumference in Canadian long-term care residents - BMC Blogs Network

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TV ReviewsAll of our TV reviews in one convenient place.

Welcome to The A.V. Clubs Experts reviews of HBOs His Dark Materials. It is written from the perspective of someone who has read all three books in Philip Pullmans trilogy, and intended for an audience of viewers who have also read these books. While the main review will not actively spoil details from future books, there will be a spoiler-specific section at the end of the review, and the conversation in the comments will feature spoilers from all books in the series. For those who wish to avoid these spoilers, please visit our Newbies reviews.

When evaluating an adaptation, its impossible not to read ahead a bit as youre watching. The very function of these experts reviews is to think about the long-term ramifications of changes made by the television version of this story, even if the nature of episodic criticism means that Im also evaluating each individual episode as a piece of television drama.

Over the past few weeks, the tension between those elements of His Dark Materials has shown a bit. I wouldand did!argue that the past couple of episodes have essentially worked as pieces of television drama, but in the comments there was a significant conversation about the way choices made would impact future developments, and its hard to disagree in light of The Daemon-Cages. Its a pivotal moment in the conflict of the season, but one which is rendered inscrutable by a season-wide struggle to depict the human-daemon relationship in a legible way. As a book reader, our brains will subconsciously fill in potential gaps in the story logic being presented, and the show has been close enough to getting it right in the big moments in the past few episodes that its been able to skate by. But in the case of this episode, the shows attempts to generate tension and consequence come routinely undone by the cumulative effect of daemons being inconsistently and generally poorly depicted.

I understand that CGI is expensive. Its clear in this episode alone that the budget really wasnt enough to depict this show at its proper scale: just look at how the battle at Bolvangar is reimagined in close quarters, and the entire group of witches is trimmed down to just Serafina Pekkala. And so if the show is going to exist at all, then there needs to be sacrifices, and so it makes sense that there isnt going to be enough money to give every single character a clearly depicted daemon. Its understandable that shots will often be framed in a way that cuts out the daemons below, and that not every character will have a fully developed daemon of their own.

However, its unfortunate that none of the producers seemed to be aware of the problem this would create when they got to Bolvangar. Its a sequence that depends heavily on understanding the uncanniness of a person without a daemon in this world: its about Lyras fear of losing a part of herself, and her fear for the other children who could face this fate. But despite being mostly fine with the adjustments to Billy Costas fate in last weeks episode, the second Lyra joins the other children in Bolvangas cafeteria I realized the whole piece wasnt going to work. Only a handful of children have daemons, and none of them have any personality or dialogue with their humans. Outside of the poor girl selected to be separated as soon as Lyra arrives, none of the subsequent kids that are introduced are given daemons with any kind of identity. And so when Lyra breaks the news that the kids who disappear are being separated from their daemons, the actual meaning of that is lost because they might as well all be separated from their daemons anyway.

Now, Jack Thornes solution to this is to focus on the effect of the procedure on the children themselves. In other words, the threat is not the loss of the daemon and its connection, but rather the loss of awareness of your surroundings, becoming almost zombie-like. We see this with the Bolvangar assistants whose daemons were stripped away to ensure their pliability, and the show veers away from the books to suggest that the children themselves are being kept in Bolvangar along with their daemons, trapped in a separate dormitory and then eventually rescued by the Gyptians. The shows argument is that seeing these consequences of intercisionbeginning with Billy Costa, of courseprovides enough of a sense of danger and concern to fuel the episodes tension. But just because the audience knows that something bad could happen doesnt mean they truly understand the reasons its bad, and those reasons are what make the daemons such a powerful part of this story. Sure, The Daemon-Cages articulates that Lyra and these children are in danger, but the very specific idea of separating from your daemon needed to be understood on a deeper level than whats depicted here.

And there were numerous opportunities to explore it. Theres a brief scene of Pan and Rogers daemona conversing while their respective humans pretend not to know each other, but why not depict a whisper network of daemons, all spreading the word about the coming threat? Why is that the show never depicts other characters conversing with their daemons, so that they dont just seem like pets to everyone but Lyra, Serafina, and Lee? Why not give us at LEAST a couple of closeups of daemon-on-daemon fights in the midst of the battle at Bolvangar, instead of just occasionally throwing in a bird flying through the air as though thats the same thing? When literally no one but Lyra is seen having a close relationship with her daemon, and even that relationship is consistently underplayed (where was Pan during her encounter with Mrs. Coulter?), the very idea of a daemon is mostly irrelevant at the very moment when it was supposed to become absolutely pivotal. Would an average viewer even notice that the Bolvangar assistants dont have daemons, when so few characters seem to have them?

Lyras conversation with Mrs. Coulter is the most the show has actively talked about what daemons represent, but it felt trivializing to me. Marisa describes daemons as wonderful companions and friends to you when youre young, but asserts that they bring all sorts of troublesome thoughts and feelings. Its an effort to position the daemon as the source of dust, but the whole point of the story is that Lyra instinctively knows this isnt true. She knows that the daemon is part of her soul, and that their connection is not defined by sin but rather something far more profound than that, but do we as the audience know that? As Mrs. Coulter makes her argument for intercision as a concept, the show has failed to provide an alternative view of daemons to counter it, beyond simply the fact that we know taking away daemons turns kids into zombies and we instinctively dont want that to happen. Thats enough to create conflict, yes, but its a shallower conflict than the one depicted in the books, and could have been avoided if they had done more work building the human-daemon connection in previous episodes. I understand that budget constraints might have forced their hand, but the fact it wasnt a priority is disheartening, and fundamentally caught up with the show in this hour.

Mrs. Coulter is at the heart of the episodes other change, which continues the effort to move a significant part of her character development forward. In the books at this stage, I would argue were given no reason to trust her, or believe that she could be redeemed in any significant way. And while shes still the antagonist here, the episode goes out of its way to suggest that she is simply caught up in the doctrine of the church and her own shame over her affair with Lord Asriel, and experiences regret about what went down at Bolvangar when she (weirdly) eavesdrops on the reunion of the Gyptians with the kidnapped children. Its a choice that Im struggling with a bit: I understand where its coming from, but I dislike the idea that a non-reader would never question whether Marisa would save Lyra from the intercision at this stage in the story. And the fact that she slinks away without the sense that her position on this might have changed now that Lyra tricked her and destroyed her entire operation feels like a missed opportunity to reintroduce a sense of danger to a relationship that feels stripped of it.

As always, though, its important to remember that only book readers experience this as a stripping of meaning: non-readers wouldnt know the show is reframing the effects of intercision, or softening Mrs. Coulters edges. However, while I cant say for certain and a glimpse of the Newbies review suggests I may be mistaken, The Daemon-Cages feels like the point where the cumulative impact of the shows various struggles to articulate the central human-daemon relationship turned into something even a non-reader would recognize as being off, and takes what was once a climactic moment and turns it into just another stop on Lyras journey.

So, two notes here. First and foremost, my biggest issues with The Amber Spyglass boil down to my feeling that its on-the-nose pivot to being about love doesnt feel earned, so hearing Lee throw out the word during his chat with Serafina got my back up a bit. Ill admit it worked better on my recent reread than it did when I was in college and even more jaded than I am now, but back then it really soured me on the thematics of this story, and its why Im worried that the show will REALLY lean into love both for its efficiency and because it lets them sidestep the religious side of things more easily.

Secondly, though, I think its a shame that we lost the scene of Lyra letting all of the daemons loose from their cages and setting them free. Not only was it a pivotal scene for establishing the burden on the daemons as well as the humans involved in the intercision process, but it also offered a productive parallel to Lyras role in freeing the ghosts in The Amber Spyglass. I would hate to think that the scene doesnt exist solely because they didnt have enough money (or the right priorities) to depict it, but it just isnt the same for the Gyptians to be carrying the daemons back south with them. That was Lyras moment!

See the article here:
His Dark Materials buckles under the weight of its missing daemons (experts) - The A.V. Club

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Kiwi clinical nutritionist Cliff Harvey joined the AM show on Friday to discuss the study, saying it's "another piece of evidence that fasting works".

"What's interesting about this study is it's about moderate restriction - it sounds like a lot of time not to eat, but for a lot of people it's just about switching their feeding versus fasting window," he explained. "It's about starting eating at eight, and finishing at six - it's not that big a restriction."

Harvey says most of us naturally fast from dinner to breakfast anyway, so a small increase in that fasting window is leading to "prodigious benefits".

"Just by restricting how long we have to eat it seems we don't overcompensate - so if you fast for a little bit longer you actually don't make up for it by binging, even if you think that you are."

"This is why it's a good strategy for people - it basically helps you autoregulate. You don't mean to eat less, but because you've got a shorter eating window you end up doing it."

So if you're thinking about giving intermittent fasting a go, ease into it with a 10-hour eating window. It means you can have breakfast at 9am and finish dinner before 7pm, which actually isn't too hard - you just have to give up the midnight snacks.

Watch the full AM Show interview with Harvey above.

The rest is here:
Intermittent fasting window only needs to be 14 hours for better health - study - Newshub

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captionJillian Michaels.sourceDanny Moloshok / Reuters

Question: I recently gave birth to my first child and Im finding it harder than expected to get back into shape. How can a new mom like me bounce back from their postpartum body?

Jillian Michaels: One of the all-time most frequent questions I get is How do I lose the baby weight?

First of all, give yourself a break. You just built a human and it sounds like you are in your fourth trimester the crucial three-to-six-month period after birth when many of the physical, psychological, emotional, and social effects of pregnancy continue.

Unfortunately, we live in a society that has an underlying expectation of women to look just like they did pre-baby ASAP. We literally go from talking about how beautiful the baby bump is and how pregnant mommies glow to saying wrap things up, tuck away the evidence, and apologize for the mess, as was so well put by Kate Baer.

And this is absurd. Of course, you will eventually want to bounce back key work being eventually.

Focusing on weight loss immediately after giving birth is not advantageous. You will be in the process of healing from delivery, exhausted, and possibly breastfeeding. Adding weight loss to your plate is a recipe for heightened stress, a decrease in breast milk production, and an even higher risk of postpartum depression in other words, totally counterproductive. Yes, we have all seen the Hollywood actresses and rock stars that drop crazy amounts of weight seemingly overnight but God only knows what kind of a toll its taking on them in other areas.

So, my first piece of advice is to give yourself a year off to slowly return to your postpartum weight and level of fitness.

Our primary goals in this fourth trimester time period should be as follows:

Side note: I use words like healing because it is true, in so many ways. Healing encapsulates the physical, emotional, mental, and even spiritual changes youre faced with right now.

The word isnt meant to scare you. Its meant to validate anything you may be dealing with postpartum whether its experiencing postpartum depression, recovering from cesarean sections or episiotomies, having feelings of resentment, or noticing a decrease in libido and assure you that its all normal and all will be OK. But there is simply no need to put extra pressure on yourself to bounce back quickly, and trying to do so could compromise all of the above.

Now, that weve gotten that out of the way, the how-to of bouncing back is actually pretty straightforward. Baby weight is the same as any weight you want to lose, from a physiological perspective. That means stored fat, no matter how or why you gained it, can only be burned off one way: eating better and moving more.

So, exactly how much less should you be eating and how often and intensely should you be moving post-delivery?

You must create a calorie deficit to lose weight roughly 3,500 calories to lose a pound, or 500 calories every day in a week, according to the Mayo Clinic.

But you shouldnt go for fast and dramatic weight loss at this time in your life. Even if you arent breastfeeding, you will still need enough calories and nutrients to fend off fatigue, mitigate postpartum depression, and aid in recovery from pregnancy and delivery. So if you arent breastfeeding, 1,600 calories a day with unlimited green vegetables is as low as I would recommend you take your diet for at least three months postpartum. Then, if cleared by your doctor, you can go to 1,400 after that, provided you have more than 10 to 15 pounds to lose.

If you are breastfeeding, things get a bit more complicated. Are you looking to shed excess pounds that were gained, or simply maintain your weight? When I say excess, I mean over 10 to 15 lbs. Remember that your body needed to add roughly 9 pounds of fat for breastfeeding purposes. So if you have gained 20 or more pounds of excess fat, then, yes, you are going to want to lose it safely, and in a reasonable time frame that doesnt compromise your health, your sanity, or your babys milk supply.

If you are breastfeeding, you will want to eat no less than 1,800 calories and you will want to lose no more than two pounds a week. In helping many women get back in shape after having a baby, I have found pretty unilaterally that when new mothers drop more than two pounds a week, the milk supply can be compromised.

If you are only 10 to 15 pounds or so away from your pre-baby weight, this should come off naturally as you continue to breastfeed and exercise over the next three months, without reducing your calorie intake much at all. You could eat anywhere from 2,000 to 2,300 calories a day, going toward the higher end on days you exercise.

Now, in order to determine what you should be doing for exercise, how many times a week, and for how long per session, we need to first establish what your delivery was like.

The American College of Obstetricians and Gynecologists says its OK to slowly resume exercising as soon as you feel up to it. As a general rule though, its strongly recommended that no matter the manner of your babys birth, six weeks off any strenuous training is a must. The body needs time to heal.

If you were fit during pregnancy and had a complication-free vaginal delivery, most doctors will allow or even recommend light cardio activity (think biking, incline walking, or swimming), stretching, resistance training with light weights, or modified body-weight exercises during the first six weeks. Again: This is only for those who had a complication-free delivery and had a decent level of fitness prior to and during pregnancy.

Now, once those six weeks have passed, you should start to acclimate a bit, and anyone can begin to steadily push the up button on your regimen with light resistance training and moderate cardio.

If you had a diastasis recti, or had an episiotomy, C-section, or another procedure, you must speak with your doctor about what is safe for you to do after giving birth.

Once you have hit the three-month postpartum mark, you are generally in the clear to exercise in any way you choose, provided you have had no healing complications and have been diligent about your steady return to fitness.

Keep in mind that many women are not feeling 100% until around six months post-delivery. So during this time period, as you think about returning to more aggressive types of fitness, keep your intensity level at about 70% of what it was pre-pregnancy. That may mean cutting back on your running speed or the amount of weight youre lifting.

On a final note, be gentle, kind, and patient with yourself. Follow the above guidelines if cleared by your doctor and take a year to slowly acclimate to lifes changes while returning your body to its pre-baby state.

Original post:
Ask Jillian Michaels: I recently gave birth to my first child how do I lose the baby weight and get back in shape? - Business Insider

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An interesting new clinical study is suggesting restricting food intake to a 10-hour window each day may be a simple yet beneficial way to help treat metabolic syndromes such as diabetes or heart disease. The 12-week pilot study revealed the eating intervention, in conjunction with prescribed medicines, improved patients health outcomes.

One of the more fascinating dietary fashions to arise in recent times is known as time-restricted eating (TRE). Instead of interspersing whole days of fasting across a week or month, this eating strategy looks to limit your caloric intake to short windows of time in a given 24-hour period. Generally, TRE methods suggest only eating between four and eight hours a day, meaning a fasting stretch of 16 to 20 hours.

One of the theories underpinning these dietary strategies is that restricting eating to a limited time window better synchronizes a persons caloric intake with their circadian rhythms. Epidemiological studies have found a majority of people spread their food intake over at least 15 hours a day. As little as 10 percent of people compress all their meals into a 12-hour-or-less stretch each day. While some research is building to suggest health benefits to only eating in four- to eight-hour windows, this new study set out to find out whether a 10-hour eating window could be just as beneficial.

"There has been a lot of discussion about intermittent fasting and what time window people should eat within to get the benefits of this kind of diet," explains Satchidananda Panda, co-corresponding author on the new study. "Based on what we've observed in mice, a 10-hour time window seems to convey these benefits. At the same time, it's not so restrictive that people can't follow it long-term."

To test the eating strategy on human subjects a team of researchers from the Salk Institute and the University of California, San Diego, conducted a small pilot study. They recruited 19 subjects, most classified as obese and receiving pharmacological treatment for a diagnosed metabolic condition. All subjects self-reported prior eating patterns spanning at least 14 hours a day.

The intervention tested was incredibly simple. Subjects were directed to continue regular diets and exercise but simply compress any caloric intake to a 10-hour window each day, essentially letting their bodies fast for 14 hours across every 24-hour cycle.

For such a small and simple intervention the results were somewhat impressive, with an average three to four percent reduction in body weight and body mass index seen across the entire cohort after three months. Alongside self-reported improvements to general energy levels and sleep quality, the cohort displayed reductions in cholesterol levels and blood pressure at the end of the 12-week trial.

"We told people that they could choose when they ate their meals, as long as they remained within the 10-hour window," says Panda. "We found that universally, they chose to eat breakfast later, about two hours after waking, and to eat dinner earlier, about three hours before going to bed."

The researchers behind the new study are well-aware of the numerous limitations behind such a small trial. Most notably the trial did not include a control group which makes it certainly difficult to clearly correlate the final result with the studied eating intervention. Duane Mellor, from Aston University, points out the lack of control isnt the only problem with this particular study.

In the case of this study there are lots of limitations, not just the lack of a control group a key one being that the act of recording food intake has been shown in other studies to reduce calorie intake and help with weight loss, says Mellor, who did not work on this new study. Also, although lots of tests were done on the participants, it seems unclear how they justify the conclusion that improvements were seen independent of weight change as there simply was not a big enough number of people to make this assessment.

So, were the beneficial effects seen in this study directly related to the TRE strategy? Or were the health improvements more a reflection of the diet indirectly lowering overall caloric intake and making the cohort more aware of their eating patterns?

Its possible to over speculate that time-restricted eating is a magic bullet to health whereas it may be that its just though calorie restriction, suggests Jenna Macciochi, an immunologist from the University of Sussex. On the flip side, for people who are struggling with fad diets it may be a useful tool and help compliance.

Macciochi, who did not work on this new research, does point out the most encouraging part of the new study is that it highlights how easy this particular dietary modification can be implemented and sustained. The compliance rate for the trial was very high, with a significant number of the participants reporting continuing the dietary strategy, in some form, for up to a year. This suggests, unlike some other intermittent fasting or TRE diets, a 10-hour daily eating window is relatively easy to integrate into a persons life, and can be maintained for extended periods of time without too much trouble.

So, moving forward the next step for the researchers is to better verify the metabolic benefits of this eating plan in larger cohorts. A clinical trial is already underway in a much larger group with the hopes of understanding the physiological effects of what could essentially be called a 14:10 eating plan.

The new study was published in the journal Cell Metabolism.

Sources: Salk Institute, Cell Press

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Trial suggests fasting 14 hours a day helps diabetes and weight loss - New Atlas

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(MENAFN - The Conversation) When you google 'weight loss' the challenge to sort fact from fiction begins. These five supplements claim to speed up weight loss, but let's see what the evidence says.

Raspberry ketones , sold as weight loss tablets, are chemicals found in red raspberries responsible for that distinct raspberry flavour and smell. You can also make raspberry ketones in a lab.

A study inobese rats found raspberry ketones reduced their total body fat content . In one study, 70 adults with obesity were put on aweight loss diet and exercise program, and randomised to take a supplementcontaining either raspberry ketones, or other supplements such as caffeine or garlic, or a placebo.

Only 45 participants completed the study. The 27 who took a supplement lost about 1.9 kilos, compared to 400 grams in the 18 in the placebo group. The drop-out rate was so high that these results need to be interpreted with a lot of caution.

Asmall pilot study of five adultsfound no effect on weight when the participants were told to maintain their current eating and exercise patterns and just took supplements of 200mg/day of raspberry ketones.

Concerns have been raised aboutpotential toxic effects of raspberry ketoneson the heart and for reproduction.

Verdict: Fiction! Leave the raspberry ketone supplements on the shelf. Spend your money on foods that contain them, including fresh berries, kiwifruit, peaches, grapes, apples and rhubarb.

Read more: Do ketogenic diets help you lose weight?

Matchais a green tea made from leaves of the Camellia sinensis, or tea plant, but it's processed into a green powder and can be mixed into liquids or food. Before the leaves are harvested, the tea plant is put in the shade for a few weeks, which increases the content of theanine and caffeine.

No studies have tested the effect of matcha on weight loss. Areview of six studies using green tea preparations for weight lossover 12 weeks found a difference based on country. In studies conducted outside of Japan, people consuming green tea did not lose more weight than controls. In the eight studies conducted within Japan, the mean weight loss ranged from 200 grams to 3.5 kilos in favour of green tea preparations.

Verdict: Fiction! There are currently no studies testing whether matcha tea accelerates weight loss.

Read more: Science or Snake Oil: do skinny teas boost weight loss?

Garcinia Cambogiais a tropical fruit that contains a large amount ofHydroxycitric Acid(HCA), claimed to aid weight loss.

Inanimal studies , HCA interferes with usual production of fatty acids. If this was transferred to humans it could theoretically make it harder to metabolise fat and speed up weight loss. Research studies in humans show this is not the case.

While one12-week trial in overweight womenrandomised them to a low kilojoule diet, with or without HCA and found the HCA group lost significantly more weight (3.7 compared to 2.4 kilos for placebo), two other trials found no difference in weight loss.

A12-week trial in 135 men and womenfound no difference in weight loss between the HCA group (3.2 kilos) and the placebo group (4.1 kilos). Aten-week trial in 86 men and women who were overweightand randomised to take either Garcinia Cambogia extract or placebo, but were not also put on a weight-loss diet, found minimal weight loss of 650 grams versus 680 grams, with no difference between groups.

Verdict: Fiction! Garcinia cambogia does not accelerate weight loss.

Read more: Science or Snake Oil: is Garcinia cambogia the magic weight-loss pill it's hyped up to be?

Caffeine is claimed to increase your metabolic rate and therefore speed up weight loss. Research studies in volunteers of a healthy weight found an increase in metabolic rate, but it depended on the dose. Themore caffeine supplements consumed, the more the metabolic rate went up .

The lowest caffeine dose of 100mg, the amount in one instant coffee, increased the average metabolic rate by nine calories per hour, while the 400mg dose, which is roughly equivalent to the caffeine found in two to three cups of barista-made coffee, increased metabolic rate by about 34 calories per hour over three hours.

Whenadults with obesity were given caffeine supplementsat a dose of 8mg per kilo of body weight, there was an increase in metabolic rate of about 16% for up to three hours.

In a study in which adults with obesity were asked to follow a weight-loss diet, then randomised to receive either200mg caffeine supplements three times a day for 24 weeks or a placebo supplement , there was no difference in weight change between groups. For the first eight weeks, the group taking caffeine supplements experienced side-effects of insomnia, tremor and dizziness.

Verdict: Fiction! While caffeine does speed up the body's metabolic rate in the short-term, it does not speed up weight loss.

Read more: Health Check: four reasons to have another cup of coffee

Alkalising products are promoted widely. These include alkaline water, alkalising powders andalkaline diets . You're supposed to measure the acidity of your urine and/or saliva to 'assess' body acidity level. Urine usually has a slightly acidic pH (average is about pH6) vegetables and fruit make it more alkaline, while eating meat makes it less so.

Saliva has a neutral pH of 7. Alkaline diets recommend you modify what you eat based on your urine or saliva pH, claiming a more alkaline pH helps digestion, weight loss and well-being.

Butyour stomach is highly acidicat a pH less than 3.5, with this acid helping breakdown food. It then moves into the small bowel fordigestion and absorption where the pH increasesto 4.5-5.0, which is still acidic.

Your body has finely controlled pH balancing mechanisms tomake sure your blood pH stays between 7.35-7.45 . If it did not, you would die.

On the positive side,alkaline diets encourage healthier eatingby promoting plant based foods such as fruit and vegetables. There is some evidence lower intakes of foods of animal origin that contribute to acid load are associated withbetter long-term health .

Verdict: Fiction! There is no scientific evidence to support alkaline water or powders speeding up weight loss.

If you'd like to learn more about weight loss enrol in our free six week online course The Science of Weight Loss Dispelling Diet Myths,here .

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Jenna Jameson was preaching the success of her keto diet following her pregnancy. But on Sunday, she revealed that she has re-gained all that weight after getting away from the diet in a post shared to her Instagram.

Confession. Ive gained 20 pounds. Ugh, she wrote. I decided to take a break from [keto] and live my best carby life. The weight came back fast and furious. I know a lot of people are quitting keto because its hard to maintain and after a year and a half I concur. Not sure if Im going to go back full force or just calorie count."

Many of her fans were commenting positive remarks about not letting the weight gain get her done as its a common thing among mothers.

"So brave of you to make the confession," one user responded. "I've gained 10 lbs back after adding carbs back. Makes me wonder how my body just adapts so quickly and starts storing it."

Back in September, the adult film star took to social media to open up to her followers about how she was able to shed off all the pounds that added up from her pregnancy.

It is absolutely possible to gain weight in your thighs and booty without getting a thick midsection," she wrote. "Lately Ive upped my calories just to run a test. I love how I look with thick thighs but despise feeling a muffin top. So I began eating a lot and not restricting my caloric intake. It absolutely worked. My thighs and hips have made themselves known. I avoided tummy bloat by not indulging in unneeded sugar, wasteful carbs and fast food.

In that same post, she also revealed some secrets in finding time to get some workouts in while being a mother. Her tip: I do sit-ups in bed! I have a bad back and I struggle doing normal crunches on the floor, so when Batel naps...I do leg raises and crunches in bed and it saves the pain on my sacrum and lower back! Moral of the story... super skinny isnt goals. Healthy well fed bodies are!

Jameson rose to prominence in the adult film industry in the mid '90s.

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2. Shuba (Russia)

While most countries celebrate Christmas on December 25th, Russia is one of the few countries that celebrates this holiday on January 7th in accordance with the Orthodox Julian calendar.

Colloquially known as "herring under a fur coat," shuba is a popular dish served during the holiday season in Russia. Its main ingredients include pickled herring, hard-boiled eggs, mayonnaise, and grated vegetables like carrots, beets, potatoes, and onions.

The dish gets its name from its top layer, which is usually made of mayonnaise or a beet dressing that resembles a warm winter coat.

While this may seem like an unconventional dish, it's an excellent source of protein, potassium, antioxidants, and vitamins A and B.

3. Yebeg Wot (Ethiopia)

Similarly to Ethiopia's national dish, doro wat (chicken stew), yebeg wot is a popular lamb stew served during the holiday season.

Weeks prior to the holidays, farmers feed lambs a high calorie diet. This leads to fatty, tender meat, which is added to a stew made of onions, tomatoes, garlic, kibbeh (Ethiopian butter), berbere spice mix, and various spices.

Many serve yebeg wot with injera, a popular flatbread.

This dish is a rich source of protein, carbs, and antioxidants.

4. Spiced Hot Chocolate (Peru)

If you think you know how to make the best hot chocolate, you may want to give Peru's spiced hot chocolate a try.

This creamy hot chocolate with a kick is made with chocolate, condensed or evaporated milk, and a combination of spices, such as cinnamon, chili powder, cloves, and nutmeg.

In fact, this beverage is so popular that it has its own event known as la Chocolatadas, during which people gather and serve spiced hot chocolate with a popular cake known as panetn.

5. Mince Pie (England)

Also known as mincemeat or Christmas pie, mince pie is a widely popular and historical holiday dessert.

Despite its name, most modern mincemeat pies are meatless. Traditionally, mince pies were made of shredded beef or mutton, suet, dried fruit, and spices.

However, most varieties today simply consist of pastry dough, dried apples and raisins, distilled spirits, vegetable shortening, and a spice mixture containing nutmeg, cloves, and cinnamon.

Interestingly, the pies used to be oblongly shaped to represent a manger, although most mince pies served today are circular.

6. Bibingka (Philippines)

During the holiday season, bibingka is a common breakfast item in the Philippines.

Bibingka consists of rice flour or sticky rice, coconut milk, sugar, and water wrapped and cooked in banana leaves. Eggs, cheese, and coconut flakes are sometimes added as a garnish.

This dish is usually served for breakfast or after Simbng Gabi a nine-day series of Filipino Catholic masses leading up to Christmas.

In fact, it's common to have food stations set up outside of church for churchgoers to buy bibingka and other popular sweets, such as steamed rice cakes known as puto bumbong. Many enjoy these treats with a hot cup of tea or coffee.

7. Butter Tarts (Canada)

While a typical Canadian diet is similar to that of a typical U.S. diet, it has a few classic treats of its own.

Butter tarts are a Canadian dessert that's served during many holidays, but mostly during Thanksgiving and Christmas.

They're small pastries with a sweet filling made of butter, sugar, maple or corn syrup, eggs, and sometimes walnuts and raisins. Enjoy these tarts with a cup of coffee for the ultimate treat.

8. Latkes (Israel)

During Hanukkah, latkes are a delicious staple on most dinner plates. In Hebrew, the dish is known as levivot.

Fried in hot oil, latkes are symbolic of the oil that, according to a text that serves as the central source of Jewish religious law, lit the menorah for 8 days despite only having enough oil for 1 day.

Made of the simplest of ingredients, you can make latkes with shredded potato and onion, eggs, and breadcrumbs or matzo. Deep fry it in hot oil, and you have yourself some delicious latkes.

Other popular Hanukkah treats include sufganiyot (jelly donuts), challah (braided bread), and beef brisket.

9. Hangikjt (Iceland)

Served during Christmas, hangikjt is one of the most popular Icelandic holiday foods.

It translates to "hung meat" and involves smoked lamb or mutton. Its name originates from the traditional practice of hanging smoked meats in a smoking shed for weeks to develop a smoky, salty flavor.

Hangikjt is commonly served with green beans, potatoes that are coated in a white bchamel sauce, and side of pickled red cabbage.

10. Bahn Chung (Vietnam)

Bahn chung is a beloved rice cake enjoyed during Tt (Vietnamese New Year).

This dish is made using sticky rice, pork, mung beans, green onions, fish sauce, and spices like salt and pepper.

In addition to its great flavor, it's placed in front of family altars to pay tribute to ancestors and prayers for the upcoming year.

11. Pasteles (Puerto Rico)

Pasteles are a classic Christmas dish in Puerto Rico.

Making pasteles requires time and patience. The inner portion of the pasteles consists of a mixture of ground pork and an adobo blended spice sauce. The outer portion is made using a special masa dough made of grated green bananas, yauta, and spices.

After allowing the dough to sit for a few hours, the masa is placed on banana leaves, the pork filling is added, and it's wrapped.

Traditional Puertorican pasteles are boiled in hot water and served with rice, meat, fish, pigeon peas, and hot sauce for a delicious holiday feast.

12. Eggnog (United States)

Eggnog isn't a holiday treat around the world. In fact, it's mostly enjoyed in the United States and Canada.

This drink is made from milk, cream, whipped egg whites, egg yolks, and sugar, resulting in a creamy, smooth texture.

Most people enjoy eggnog as an alcoholic beverage by adding rum, bourbon, or brandy.

13. Kutia (Ukraine)

Kutia is a traditional Christmas Eve dish that is popular among members of the Ukranian Orthodox Church. As part of the Julian calendar, Christmas Eve falls on January 6th.

It's usually the first dish served as part of Sviata Vecheria a 12-dish vegetarian feast to commemorate the 12 apostles.

Made from cooked wheat berries, poppy seeds, dried fruit, and honey, this dish is packed with nutrition, which is an important focus of this Ukranian feast. In fact, this dish is so important to the meal that all guests are expected to have at least one spoonful.

However, it's customary to wait until the first star in the sky appears before digging in.

14. Janssons Frestelse (Sweden)

Also known as Jansson's Temptation, this casserole dish is made from potatoes, onions, heavy cream, breadcrumbs, and sprats a small, oily fish similar to sardines.

It's usually accompanied by a smorgasbord of food known as the "julbord," which translates to "Yule table" or "Christmas table." It's enjoyed with foods like baked ham, meatballs, fish, boiled potatoes, cheeses, and various cooked vegetables.

The origin of its name is controversial, though many believe it originated from a popular opera singer known as Pelle Janzon.

15. Christmas Cake (Global)

Christmas cake is a popular dessert around the world.

It's a type of fruit cake made of flour, eggs, sugar, spices, candied cherries, dried fruit, and brandy. Traditional Christmas cake is made at least 2 months ahead to allow adequate time to slowly "feed" the cake with brandy every 2 weeks. Finally, it's topped with a marzipan icing.

While it's mostly known as a British dessert, many countries serve Christmas cake during the holiday season. In fact, South Koreans are well-known for their beautiful, artistic Christmas cake decorations.

The Bottom Line

Many cultures celebrate the holiday season for different reasons. Whether it's Christmas, Hanukkah, or New Year, food plays a central role in celebrations around the world.

From savory main dishes to sweet desserts, each culture brings a unique twist to this jolly season.

With the holidays just around the corner, remember to enjoy all the delicious food and memories they will bring.

The rest is here:
The 18 Most Addictive Foods (and the 17 Least Addictive) - EcoWatch

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Moughan is gathering research for a book to be published next year, which will explain the science behind weight loss and nutrient supply from foods in plain language. His aim is to free people from dieting hell and improve their health. Nutrition expert and endocrinologist Dr Robyn Toomath after 40 demoralising years of treating obesity in highly motivated clients concluded in her 2016 book Fat Science that yo-yo dieting ultimately just makes people fatter.

This is sadly true, but its not hopeless, says Moughan. What people need to do is forget about how much they weigh and instead concentrate on changing their body composition turning fat into muscle. That means consuming a higher proportion of protein in the diet and getting more exercise. You will feel fuller and more satisfied rather than deprived. The more muscle and lean body mass you have, the more you can eat without putting on weight. Muscle cells use energy provided you actually use them and are constantly being renewed, which uses even more energy, unlike fat cells, which are akin to inert storage units.

He is quick to add: I am certainly not recommending that you follow an Atkins-type diet of unlimited bacon and eggs to the exclusion of fruits, vegetables and grains. Just eat a higher proportion of good-quality protein, get lots of fibre, and do the right type of exercise regularly. Even half an hour of dedicated brisk walking three times a week is good. If you do that, you will probably automatically consume fewer fats, oils and refined [highly processed] carbohydrates. And dont worry if you weigh more in the short term. Muscle, on a per calorie basis, weighs more than fat.

Balance is important. We need fruits and vegetables to supply some of our vitamins [like vitamin C, E and K], fibre, carbohydrates and other components.

Counter-intuitively, vegetarian and vegan diets can be more calorific because you have to eat a much greater quantity to get the same amount of protein, and there is a tendency to consume more fats, oils and refined carbohydrates. This is especially true when aiming for higher protein intakes. Which is not to say that many vegetarians are not perfectly healthy, slim and fit, or that many meat eaters are not unhealthy and overweight.

However, it is not animal protein that has driven the obesity epidemic, according to Teresa Davis, professor of paediatrics-nutrition at Baylor College of Medicine in Houston. While giving a public lecture in Palmerston North during a 2018 visit, she reported that in the US, average daily calorie intake by adults increased from 2060 calories in 1970 to 2630 in 2008 a whopping 570 extra calories. Davis showed the extra calories have come mainly from oils, fats, flours and cereals, and interestingly not very much at all from extra sugar, which was already quite high in 1970.

Read more: The risks of removing entire food groups from your diet | What you need to know about doing vegan diets right

She said in Western countries, people derive two-thirds of their protein from animal sources; in developing countries it is the other way around they get two-thirds from plant sources. It is projected that by 2050 the demand for animal proteins from the developing world will likely double, as their middle classes grow.

Lisa Te Morenga, senior lecturer in Mori health and nutrition at Victoria University, says with the increasing use of social media in the last 10 years, there has been a rise in conflicting messages about what we should or shouldnt be eating. First it was high-fat diets, then paleo and now vegan and plant-based diets are dominating headlines. I worry about the impact of all this conflicting messaging on New Zealanders diets, and how this might affect population health long-term. Unfortunately, we have little idea of what New Zealanders are eating right now as we havent had a national adult nutrition survey since 2008/2009, and the last childrens survey was in 2002. Given that the Global Burden of Disease project cites poor nutrition as the number one risk factor for early death, this really is an urgent priority. We need to monitor the effectiveness of food and nutrition policy and research in New Zealand.

McNabb has caveats about changing diets. Our digestive systems have not evolved much in the last few thousand years. A switch to getting all your proteins from plants is challenging; it is quite a different nutritional scenario.

Riddet Institute postdoctoral researcher Lakshmi Dave, a vegetarian by upbringing and now by choice, says her biggest concern with modern diets is ultra-processed foods and drinks, especially sugary ones, and processed red meats. Dave is a strong advocate of dairy foods and having lots of in-season fruits and vegetables on the plate, including those that are available but for whatever reason are not commonly cooked and eaten. Neglected or minor crops New Zealand native puha, for instance are important for sustainable and climate-resilient food systems as they help diversify food production. They are also nutritionally significant since they tend to be rich in key micronutrients. Unfortunately, these crops tend to be marginalised due to inadequate research, unsupportive agricultural policies, and modern dietary patterns that rely on a very limited number of major crops, says Dave.

Newbie vegetarians and vegans must be careful with things like pulses and legumes, such as red beans, which must be properly soaked, germinated and/or pressure-cooked to reduce the levels of anti-nutrients that can compromise their nutritional value and digestibility. Frozen vegetables and cans of cooked chickpeas, red beans, etc, in water dont count as ultra-processed in my book, but you should aim to have a dietary pattern in which meals prepared from minimally processed ingredients are the mainstay. And dont starve your gut microbiota get enough fibre!

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Is the vilification of NZ's meat and dairy justified? - Noted

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