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Work with Registered Dietitian Monica Marcello, and learn how to increase your odds against osteoporosis, the most prevalent metabolic bone disease in the United States. Special guest appearance by Physical Therapist, Kate Campbell, PT, DPT.

When: June 9, 16, and 23Time: 5:30 to 7:15 pmPlace: RVNAhealth Nutrition Education Center27 Governor StreetRidgefield, CTCost: $175

Join RVNAhealths Registered Dietitian, Monica Marcello, in our Nutrition Education Center for a three-part interactive nutrition series. Ask the expert, gain skills, and optimize your bone density in a fun and engaging environment!

Session 1: June 9th, 5:30pm 7:15pmFocus: So, you Think You Have Osteoporosis Now What?

How to read DEXA scan results Calcium from food vs: supplements How much protein is enough? Interactive Cooking Class and Taste Testing

Session 2: June 16th, 5:30pm 7:15pmFocus: Calcium and Beyond

Is all calcium created equal? Vitamins and minerals and their supporting roles Interactive Cooking Class and Taste Testing

Session 3: June 23rd, 5:30pm 7:15pmFocus: Timing Matters

Bioavailability Anti-nutrients Bone loading exercises Interactive Cooking Class and Taste Testing

Class Includes: Educational Materials, Access to RVNAhealth Recipes and Corresponding Shopping List, A Food Journal, A Comprehensive List of Lab/Blood Work Recommendations and Their Purpose, and More.

To register, you can:Click here, email This email address is being protected from spambots. You need JavaScript enabled to view it. , or call 203-438-5555.

Learn more here.

Excerpt from:
RVNAhealth Interactive Nutrition Sessions: Bone Appetite, Prevent and Treat Osteoporosis Through Diet and Exercise - HamletHub

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Visceral fat or abdominal fat is a type of fat located deep in your abdomen and surrounds your vital organs. It is not easy to gauge how much visceral fat you might be having by just looking. Visceral fat is not the kind of fat you can pinch. It's the sneaky, nestling kind that wraps itself around our internal organs that we can't even reach or see. That's why we need to give it special attention when trying to lose weight.

Your ability to keep visceral fat at bay may depend on your genes and physical makeup, which means the amount you have isn't entirely in your control. That doesn't mean you can't take steps to manage it better.

If you suffer from abdominal obesity, you may want to get tested for visceral fat. It might be making things more complicated than they need to be especially if you're struggling to lose weight. Read on to find out moreand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

According to Harvard Health Publishing, subcutaneous fat around your lower body gives you a pear form, whereas abdominal or visceral fat gives you an apple shape. Abdominal fat is nothing but increased fat around your abdominal organs, increasing the risk of metabolic syndrome and cardiovascular disorder. Hence, it is called active fat.

It's not always considered visceral fat if you have some belly fat. It can be subcutaneous fat stored beneath the skin and can potentially be a source of your belly fat. Subcutaneous fat, which can also be found in the other parts of your body, is more visible. Visceral fat is hidden inside the abdominal cavity and is difficult to detect.

Research says 10% of your body fat is visceral fat. Though visceral fat cannot be measured at home, you can determine your visceral fat by checking your waist-hip ratio. According to a research study, a waist-hip ratio above 0.85 in women and 0.90 in men indicates visceral fat.

Visceral fat can increase the risk of health conditions like;

An unhealthy lifestyle, genetics, hormones, or various medications can be the reason for your abdominal fat. But the good news is it can be reduced by healthy lifestyle habits. Read on to learn the best ways to quickly "melt" abdominal fat.

Intermittent fasting has gained a lot of attention lately and is believed to be an excellent weight-loss strategy. It's a dietary plan that alternates between eating and fasting intervals. There are various types of intermittent fasting that you can follow based on your lifestyle and eating habits.

The best way to lose visceral fat is by adapting to a healthy diet and following intermittent fasting. A recent 2022 study supports this claim and has demonstrated that people can lose weight, especially visceral fat by following intermittent fasting.

Leptin hormone aids in weight management by regulating food intake and energy expenditure by altering signals to the hypothalamus and other brain areas. Because of its moderate energy restriction, intermittent fasting has been shown to help reduce fat, particularly in the belly and trunk. The hormone leptin/adiponectin may improve as a result of the weight loss, and this may help you control your appetite.

As a result, incorporating intermittent fasting into your daily routine can help you lose belly fat.

Aerobic exercise raises peak oxygen consumption, which is linked to total body fat percentage; it is also an effective weight-reduction method, particularly for belly fat loss.

Practicing moderate aerobic exercise of 150 minutes per week is thought to help lower the risk factors linked to metabolic syndrome. A 12-week study conducted on people who did aerobic exercise found that exercise helped them lose weight even when they didn't track their calories.

If you are overweight and want to lose weight and minimize abdominal fat, you should go for high-intensity aerobic exercise.

Some simple and effective aerobic exercises to reduce abdominal fat are;

Adding these exercise routines not only helps you lose belly fat but also improves your overall health.

It has been observed that people with high-stress levels and who have poor coping skills most commonly experience abdominal fat. Cortisol secretion could explain the link between stress and belly fat distribution. Abdominal obesity can be the result of psychological stress and increased cortisol release, which in turn causes belly fat over time.

Mindfulness training can help you overcome overeating tendencies and reduce the cortisol awakening response, which may lead to a reduction in belly fat over time. Look for ways to unwind if you're under a lot of stress at work or elsewhere. Yoga, meditation, and mindfulness are just a few examples of strategies to stay calm.

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An analysis published in the BMJ Open Journal clearly indicated that smoking leads to increased belly fat. People commonly believe that quitting their smoking habit causes weight gain. This is true because smoking suppresses hunger, and quitting causes an increase in appetite and weight gain. However, this is only a transient effect; after a few weeks, your body adapts, and you begin to reap the benefits.

When you quit smoking, it brings significant improvement in your metabolic health, which results in weight loss. Quitting also reduces the risk of health complications, reduces your anxiety levels, and improves mental health. Hence, If you want to lose belly fat, along with diet changes and exercise routine, make sure you quit smoking.

Certain nutritional modifications can also help you achieve a flat belly;

Visceral fat is connected to a number of health issues. Important lifestyle adjustments, on the other hand, can help you shed stubborn belly fat and live a healthy life. I've included the four most effective techniques to lose visceral fat. If you only do that, you will undoubtedly see results. And to protect your life and the lives of others, don't visit any of these 35 Places You're Most Likely to Catch COVID.

Dr. Rashmi Byakodi is a writer who helps her readers live healthier and happier lives.

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I'm a Doctor and Here's How to Melt Abdominal Fat Fast Eat This Not That - Eat This, Not That

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Weve all had a gut feeling. And while that popular saying is based on our intuition and instinct, our gut truly does play a role in our health and how we feel and function.

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services.Policy

Gut health has become a trendy term in recent years. Our gut microbiome describes the microbes and their genetic material found in our gastrointestinal tract. And we know the bacteria in our gut affect everything from our digestion to our mental health.

Gut health is really important, says registered dietitian Kristin Kirkpatrick, RD. There is so much attention and research on the microbiome and gut health now that experts often refer to it as the second brain.

Digestive disease researcher and registered dietitian Gail Cresci, PhD, RD, and Kirkpatrick discuss the gut microbiome and how it can affect your health.

You may think your gut microbiome is in your stomach, but its located in your large and small intestines.

It contains all the microbes that reside within our intestinal tract, says Dr. Cresci. And those microbes are comprised of bacteria, fungi, yeast and viruses.

And were not talking about a few hundred microbes its estimated that about 100 trillion microbes are found inside the human body, with many of them residing in our gut.

As you ingest food, the gastric acid found in your stomach destroys a lot of the pathogens you consume.

We are consuming microbes all the time through our food and water, says Dr. Cresci. But the ones that escape that gastric acid then move down to your intestinal tract.

The goal is to have a healthy gut microbiome. Factors like your diet, infections and certain medications can affect its balance. Having an unhealthy gut microbiome can lead to certain diseases and affect your mental health.

Your intestinal tract is your largest immune system organ, with about 80% of your immune-producing cells living there.

What weve learned over the years is that theres a lot of crosstalk between your gut microbiome and your body, says Dr. Cresci.

Your gut microbiome plays a role in digestion, metabolism and inflammation. As an infant, your gut microbiome helps develop your gut immune system, and then as an adult, it helps maintain it.

There are certain gut microbes that can produce small molecules and that can also help synthesize certain vitamins, enzymes and hormones that are needed in our body, notes Dr. Cresci.

Research is ongoing on how the gut microbiome works in tandem with parts of the body like your brain, heart, liver and lungs.

An imbalance of healthy and unhealthy microbes and their function is known as gut dysbiosis.

Weve noticed that people with different mental health issues or mood disorders have gut dysbiosis, meaning theres alterations in the composition of the gut microbiome and its function, says Dr. Cresci.

Dr. Cresci warns that not all symptoms of an unhealthy gut microbiome are the same for everyone.

Some common symptoms may include:

If you have gut dysbiosis, it may be linked with other conditions like:

Your gut health is so important because studies really do indicate that our gut health plays a huge role in our overall health, says Kirkpatrick. It impacts our risk of chronic conditions, our ability to manage our weight, even our immune system.

Here are a few ways you can improve your gut microbiome.

Start by focusing on eating a variety of fruits and vegetables. You want to have microbial diversity, which will lead to better gut health.

So, how do we achieve that?

Its really looking at variety in our diet, says Kirkpatrick. If someone tells me they eat kale all day, I think thats a great habit to have but its only one color. Its only one type of nutrient theyre getting with the kale. So, we need to add more color to our diet. We need to add more variety.

Think about having a plate full of colorful produce. For example, make a salad that includes kale with other vegetables and fruits like peppers, tomatoes and berries.

Another vital part of your diet is making sure youre eating enough fiber. Its recommended that women eat 25 grams of fiber per day and men 35 grams of fiber per day.

Fiber helps keep your bowel movements regular, but also helps lower cholesterol and keeps your blood sugar levels from spiking. High-fiber foods include whole-wheat pasta, chickpeas, lentils and berries.

You want to have soluble and insoluble fiber, says Kirkpatrick. Soluble fiber swells in water, for example, oats from oatmeal. And insoluble fiber like nuts dont swell. We want both of those types of it.

Dr. Cresci also suggests eating a diet low in animal meat and simple sugars and watching how much processed foods and refined sugar you consume.

Consider adding fermented foods like yogurt, kimchi and kombucha to your diet.

These fermented foods help introduce good bacteria into your gut microbiome and can lower your intestines pH level. By doing so, it can decrease the chance that bad bacteria survive.

By having good bacteria in your gut microbiome, it also produces essential vitamins like B12 and K.

Your stress level can impact your gut health.

Were learning more how stress can impact the gut microbiome, says Dr. Cresci. That means psychological stress, physical stress and metabolic stress.

How can you work on reducing your stress levels? Turn to relaxation techniques like deep breathing and meditation to help lower your stress and anxiety. You can also try to exercise regularly and prioritize sleep.

In addition to eating a well-balanced diet, its also important when you eat.

You have a circadian rhythm, but your microbiome has a circadian rhythm, too, explains Dr. Cresci. If youre eating late at night, your microbiome is not likely geared up to metabolize those nutrients as well.

Try to stick to eating your meals at the same time each day.

Sometimes, taking antibiotics is unavoidable, notes Dr. Cresci.

But antibiotics will destroy the pathogens and attack the good microbes in the gut, too, she adds.

Dr. Cresci also warns against taking over-the-counter acid-reducing agents long-term.

By doing so, you elevate the pH in your stomach, she says. That allows any ingested pathogens to have a better chance to survive, which can alter the microbiome.

You can get the benefits of probiotics and prebiotics from the foods that you eat. But you can also use a supplement.

Prebiotics, which can be found naturally in artichokes, apples and green bananas, are a type of fiber that supports the growth of healthy bacteria.

Probiotics are live good bacteria that can maintain or help get to a healthy, balanced gut microbiome. There are two popular types of bacteria commonly found in supplement form: Lactobacillus and Bifidobacterium.

Its important to know that these supplements are fragile. Many require refrigeration to protect them from heat, oxygen, light and humidity, which can break down their effectiveness.

Look for supplements that have a seal of approval from testing agencies like Consumer Reports or Consumer Labs.

And there are many strains of probiotics, so its key to find one that works for the condition youd like to treat. Some may provide relief if you have IBS or diarrhea. Others can help boost your immune system or reduce inflammation.

Overall, researchers are just beginning to understand how vital your gut microbiome is in relation to how the rest of your body functions. Even small changes in your diet and lifestyle can have a positive effect on your gut health.

You have to look at where you are, what youre willing to do in order to improve gut health, advises Kirkpatrick. A lot of times what happens is you feel the benefits so quickly that its easy to go on to the next step.

Read the original here:
How Your Gut Microbiome Impacts Your Health - Health Essentials from Cleveland Clinic

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Driversliving near and passing through a western section of Walkley Road will notice a tighter fit for the next three weeks as the city looks to find the best way to slow traffic near the Airport Parkway.

Thesection of Walkley Road between the parkway and McCarthy Road has been temporarily changed from having four vehicle lanesto two lanes for drivers and two for cyclists, part of a pilot project for eventual traffic calming measures.

Andr Carrire has livedon thisstretch of Walkley for 11 years and said speeding is a constant problem, with many drivers routinely reaching speeds of 70 km/h or more, while the speed limit is 50 km/h.

"The first day they did this you could see a big difference in traffic," said Carrire. "It's slowed down. This is much better."

The road narrowing project, or "road diet" as it's sometimes called in traffic planning vernacular, is a direct resultof the City of Ottawa's controversial 2016 decisionto eventuallywiden the Airport Parkway from two to four lanes,while also adding a southbound off-ramp toWalkley.

The city agreed that in conjunction with the parkway widening it would addtraffic calming measures on this residentialsection of Walkley to address the anticipated additional vehicle traffic, saysTerry Wood, chair of the Riverside Park Community Association's transportation, traffic and transit sub-committee.

"Traffic safety has been an issue here going back at least 25 years," said Wood. "Given the layout and the design of the street it's a pedal-to-the-metal situation."

Wood saidthe community association has long fought to change the existingconfiguration, partly because there are three elementary schools within 100 metres of the section in question.

"We need to do more to make west Walkley Road safer for all users, cyclists and pedestrians," he said.

"It's well-established that when you narrow the lanes you slow down the traffic.Just the visual impact of seeing a narrower road tends to slow people."

Before investing millionsto calm traffic permanently,the city is using strategically placed traffic pylonsto convert a lane in each direction into a dedicated bike lane, says area councillorRiley Brockington.

A contractor will work with city staff to observe and then analyze the impact, he said.

"The data that we get from this pilot project will help shape the final design of this street," said Brockington. "Why not test in advance and learn from the data to make the best design possible?"

While the city designatesWalkley as an arterial road, Brockington said the stretch in question never reaches capacity and the status quois not acceptable.

He said the original designers of Walkley believed a bridge would one day be built at Riverside Drive to cross the Rideau Rivera project he saidwill never happen, so it's time to reclaim the road.

"You don't need four lanes here." he said. "We're looking at a road that was built decades agofor the needs decades ago. There's a greater emphasis [now] on other road users."

Carriresaid he's keen touse the new temporary bike lanesrather thanthe sidewalk, putting pedestrians at risk.

"I'm a cyclist and I won't go on the road because cars go by a foot away from your handlebarand they're not slowing down," he said.

As a self-described "walkaholic,"nearby residentMarilyn Patrick says she is "really happy" because the bike lanes should take cyclists off the sidewalks.

Wood says drivers should "drive slowly and respect the limitor choose another route."

"It's our community and we want to make it better," he said.

Construction of both the Airport Parkway expansion and the permanentWalkley traffic calming measures are expected to begin in 2024.

The rest is here:
Section of Walkley Road gets a 'road diet' to test ways to calm traffic - CBC.ca

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While remote work during the pandemic has its own challenges, now that many people are back in the office in some capacity, they are finding it more stressful and anxiety-triggering than they anticipated.

According to a study by McKinsey, 1 in 3 employees say that returning to work has had a negative impact on their mental health, making them anxious and depressed.

Social anxiety may be a core reason a lot of people are nervous about going back into the office, said Naomi Torres-Mackie, PhD, clinical psychologist at Lenox Hill Hospital and head of research at the Mental Health Coalition.

Connecting over Zoom is very different from connecting in person, and two years into the pandemic, we are all a bit rusty when it comes to our social skills, she told Healthline.

Lingering COVID-19 anxiety and fear of getting sick is also partially to blame.

With the guidelines and situation changing daily, it can be difficult to feel secure that the pandemic is stable enough to be safe to return to in-person work, said Torres-Mackie.

Plus, change itself is never easy. For instance, pre-pandemic most people were used to leaving home and going in to their workplace. However, the pandemic forced many workers to adjust to remote work. And now, returning to the office is yet another adjustment.

Even positive adjustments can be difficult. There is psychological comfort in routine, and when a routine becomes upended, it can trigger anxious cognitions, feelings of worry and unease, and low mood, Torres-Mackie said.

Additionally, returning to a negative work environment can trigger stress, said Natasha Bowman, JD, founder of the Bowman Foundation for Workplace Equity and Mental Wellness.

While working from home, many have considered a safe place free from office politics, microaggressions, toxic work cultures, and the pressure to conform to corporate culture, Bowman told Healthline.

If heading back into the office is causing you stress, consider the following tips from health experts to help ease your return.

Because anxiety tends to get worse when you resist it or judge yourself for having it, Torres-Mackie said accepting your feelings can help process them.

If you can accept that youre having difficult feelings and normalize them for yourself many people are finding it stressful to go back to the office then youll likely find that the difficult feelings start decreasing in intensity and frequency, she said.

Natalie Christine Dattilo, PhD, clinical health psychologist, agreed. She said its best to resist the urge to assume something is wrong with you if you feel anxious, apprehensive, or nervous.

When thoughts like, It shouldnt be this hard, why do others seem to be doing okay? or whats wrong with me? come to mind, she said practice the following re-statements:

If youre given a choice as to how much you work in the office, consider starting with a few days a week and add on more days as you adjust.

Fear is best extinguished with slow, small steps towards doing the thing that most scares you. You might do this by going in just for a few hours a day for a while or by doing a test run on a non-workday of going to the office, said Torres-Mackie.

While you ease back into onsite work, try to be consistent. For instance, Bowman said decide what days and times youll be in the office, and plan your work around that.

Having a set routine can help reduce stress and make the transition back to the office easier, she said.

Take some time when you wake up in the morning or before you go to bed to make a to-do list of tasks and deadlines.

Staying organized and on top of things will help mitigate feelings of stress and overwhelm during this adjustment period. This will also help you prioritize your time and effort as you recalibrate, said Dattilo.

Getting comfortable with things you havent done in a while like dealing with a long commute, traffic, in-office distractions, a chatty coworker, or being in close proximity to others may take time, said Dattilo.

It makes sense that a part of us will feel hesitant to do the things weve been told for over two years are unsafe. You may have to repeatedly reassure your brains threat detection system that its safe and ok as it learns to respond to a new set of circumstances, she said.

As you adjust to being back, Torres-Mackie suggested scheduling activities that you enjoy and bring you stress-relief at the beginning and end of your workdays.

This means you will have an opportunity to receive anticipatory stress in the morning before work and residual stress that you bring home with you after work, she said.

And take breaks throughout the day, too, added Bowman.

[Both] to give your mind a rest and to get up and move around. Taking a few minutes can help reduce stress and improve your focus, she said.

If returning to work is stressful due to unacceptable conduct by coworkers or your employer, Bowman said inform the person crossing the boundaries that their behavior is unacceptable.

If that person is your manager, then report them to HR. Have a zero-tolerance for workplace misconduct from anyone, she said.

If you find yourself feeling agitated, impatient, or panicky around your coworkers, Dattilo said the feeling will likely go away over time. Talking to a friend or family member may help.

[But] if your anxiety persists or worsens, please dont hesitate to seek support or speak with your doctor, she said. Other scientifically-supported self-care practices to help mitigate the effects of anxiety include regular effortful exercise, natural sleep, social connection, gratitude practice, laughter or play, and meditation for relaxation or focus.

While returning to onsite work may stir up feelings of stress and anxiety, having coping strategies in place can help ease the transition.

As things heat up with the next COVID variant, the stress of returning to the office is only going to intensify. Start thinking of ways to cope with your anxiety about it as early as possible. If you can get ahead of the feelings, you will be better able to manage them when youre actually in the anxiety-provoking situation, said Torres-Mackie.

More here:
8 Easy Ways to Reduce Back-to-Office Stress and Anxiety - Healthline

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Posted on May 21, 2022 | Author DR. KAPIL DEV

Cigarette smoking is a common sight today, not only amongst adults but the youngsters too. While the habit of smoking is more of a social behaviour for many, its harmful consequences are only realized when the body starts breaking down. Although many are aware of the harmful effects of tobacco, they still continue to smoke, unaware that tobacco contains more than 60 dangerous chemicals, including carcinogens and cancer-promoting substances, which can infiltrate the body's numerous systems.

Smoking, chewing tobacco, or even keeping tobacco in your mouth for a long time can increase the risk of developing oral cancer. Oral cancer refers to the cancerous growth of some tissues in the mouth that can spread from the mouth to the nose, neck, and other areas, one of the most common being the tongue.

Tongue cancer

Tongue cancer is a type of cancer that develops in the tongue's cells. Tongue cancer most commonly develops in the thin, flat squamous cells that line the surface of the tongue. It occurs, like other cancers, when cells divide uncontrollably and accumulate to form a tumour.

There are two types of tongue cancers. One is known as oral tongue cancer because it affects the section of the tongue that can be projected out. The other takes place near the base of the tongue, where it joins your throat. This type of cancer, known as oropharyngeal cancer, is frequently detected after it has progressed to the lymph nodes in your neck.

Symptoms

The symptoms of tongue cancer may not be visible in the early stages, especially if the disease is towards the base of the tongue. A sore on the tongue that does not heal and bleeds freely is the most common early symptom of tongue cancer. There might be pain in the mouth or tongue.

Other symptoms of tongue cancer may include:

A persistent red or white spot on your tongue.

A tongue ulcer that causes pain during swallowing as well as mouth numbness.

Persistent sore throat.

Bleeding of the tongue with no cause.

A lump on the tongue.

Tobacco and oral cancer

Cigarettes, cigars, and pipe tobacco are produced from dried tobacco leaves, and flavours and additives are added to make smoking more addictive. The smoke produced thus is a complex mixture of chemicals created by the combustion of tobacco and its additives. Tobacco smoke contains over 7,000 compounds, including over 70 recognized carcinogens. Cancers due to chewing tobacco, smoking and snuff usually begin with white patches inside the mouth. Tobacco affects the surface of the tongue, causing numerous changes like increased pigmentation or thickening of the palate.

Some of these chemicals can also cause heart and lung illnesses, and they are all potentially fatal. Toxins in cigarette smoke can damage the immune system, making it more difficult to eliminate cancer cells.

Treatment

Treatment for tongue cancer is determined by the size of the tumour and the extent to which cancer has spread. Early stages in the cancer when it has not spread can usually be treated with minor surgery to remove the afflicted area. Larger tumours are frequently removed by a partial glossectomy, which involves removing a portion of the tongue.

If a big portion of the tongue is removed, a reconstructive surgery is usually required. The goal of both the glossectomy and reconstruction surgery is to eliminate the malignancy while causing the least amount of damage to the mouth. In some cases, chemotherapy in combination with radiation is also recommended to treat cancer.

Preventive measures

Cigarette smoking and chewing tobacco have a higher chance of developing oral cancer. In fact, smokers are 10 times more likely to have oral cancer in comparison to the non-smokers. Thus, it is best to quit this addiction at the earliest by making lifestyle changes along with eating a balanced diet including lots of fruits and vegetables. Oral and tongue cancer can be prevented. Stop smoking after meals, during work breaks. Reduce smoking gradually to make the process easier. Identify the triggers and try to avoid them. Quitting smoking and chewing tobacco will help the body recover from the ill-effects of nicotine, breathe easy and safeguard the mouth from developing cancer. Those who are at a higher risk should schedule regular check-ups and health consultations with a physician.

(Dr Kapil Dev is Consultant - Surgical Oncology, HCG Cancer Hospital, Jaipur)

More here:
Quit Smoking to Reduce your Risk on Tongue Cancer - Rising Kashmir

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Whether youve recently hit your goal weight or simply want to figure out how to maintain weight loss without undoing all of your hard work, youre likely going to need to start adding some more calories into your diet. While youre checking out different eating plans, you might come across reverse dieting.

The term is a little confusingit sounds like youd eat more to try to lose weightbut experts say reverse dieting isnt like that at all. Instead, it involves slowly adding calories back into your meal plan, and working your way out of a calorie deficit.

As for who would try reverse dieting, its popular among bodybuilders and athletes, in addition to people coming off of calorie-restricted diets (like a 1,200 calorie meal plan, for example), explains Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.

Heres what you need to know about reverse dieting, including how it works, the pros and cons, and what experts really think.

Reverse dieting is less of an actual diet and more about what you do after trying a restrictive eating plan (which, many experts recommend against in the first place). The idea behind reverse dieting is that after a period of being hypo-caloric and getting down to your goal body fat percentage, you can reverse the unwanted effects of dieting, says Keatley. The goal with this, he explains, is to help your hunger cues and metabolism adjust so that you lower your risk of regaining weight or overeating.

Under reverse dieting, you dont just stop a diet and immediately go back to your old way of eating, Keatley explains. Instead, you slowly work your way back to where you were. Keri Gans, R.D., author of The Small Change Diet, and Keatley both say reverse dieting is typically done after a calorie-counting diet.

The actual process of reverse dieting is simple. You take a look at your caloric intake on the restrictive diet you were on and slowly add more calories until you get to a new baseline where you can maintain your desired weight, according to Keatley.

Typically, Keatley says, you add 50 to 100 calories more a week for a month to three months (usually around four to 10 weeks) until you get your intake back to a new baseline.

There has been no scientific evidence to support weight loss when following reverse dieting, says Emily Pianko, an R.D. with Spectrum Health. However, there may be something to encouraging people to eat regularly to promote a healthy metabolism.

There is research to suggest that its easy to gain back weight after you go on a severe calorie-restricted eating plan. Among other things, hormones that control appetite are raised after you go on a calorie-restricted diet for at least a year, making you feel hungrier than you should.

Animal research has also suggested that your gut microbiome communicates with your metabolism after a severe calorie-restricted diet and encourages it to slow down.

Keatley says that reverse dieting is probably not effective for weight loss by itself. Gans agrees. It most likely will not instill weight loss in most individuals, she says. Ideally, the most someone could hope for is weight maintenance, and even with this, the research is limited.

Depending on the person and their diet history, they may see fluctuations in their weight when attempting to reverse diet, explains Pianko. For example, a person who was restricting their calories and/or meals during the day will likely see fluctuations in weight while transitioning to eating more regular meals and snacks during the day along with a healthy calorie amount.

But, this is only natural, Pianko says, as your metabolism adjusts to one fueling your body properly versus a restriction, or even starvation, type of diet. The best method of promoting healthy weight loss is to reduce your caloric intake by 250-500 calories per day, Pianko says. Sustainable long-term weight loss should look like losing 1-2 pounds per week.

Again, there really isnt data on reverse dieting, so its hard to say for certain what the risks and benefits of this method are.

If youve been on a restrictive diet for a while, Keatley says it can be liberating to increase your caloric intake. It may normalize your hormones, he says. And, Keatley adds, since youre consuming more energy, you may feel as if you have more energy.

If you do this correctlymeaning, you dont end up eating more calories on a regular basis than you would have pre-dietKeatley says there arent many cons. Logistically speaking, though, it is almost impossible outside of a laboratory to properly calculate energy expenditure and make the appropriate increases, he says. Meaning, you could end up overshooting your goal and gaining weight.

The biggest issue with reverse dieting is that its coupled with a restrictive eating plan, Keatley says. Research has shown that severely restricting your caloric intake raises the levels of the stress hormone cortisol in your bodyand that increases the risk of gaining weight around your midsection.

Gans also points out that severely restricting your calories isnt good for overall, sustainable weight lossnot to mention the potential mental health effects of restrictive dieting. Its another diet plan consumed with counting calories, which is far from ideal for a healthy lifestyle and long-term success, she says.

Instead of doing a restrictive eating plan and reverse dieting afterward, Gans recommends trying to incorporate healthier foods like more fruits, vegetables, lean proteins, and high-fiber foods, into your diet so that you can form healthy eating habits that you can continue over time.

Any eating plan that is overly regimented is typically never necessary and potentially dangerous, she says. Instead an individual should learn how to incorporate an all foods fit mindset with an emphasis on eating more plant-forward foods, along with plenty of physical activity, adequate sleep, and decreased stress.

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Read the rest here:
What Is Reverse Dieting and Can It Help Weight Loss? - Prevention Magazine

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It can be quite difficult for a lot of people to stick to a stringent diet and exercise routine. While some vow to begin every Monday, others banish every food delivery application from their phones to beat the temptation of eating out. If you have succeeded in eating clean and swear by a diet devoid of processed foods, then you may be right to fear what a lovely weekend away with your pals could do to your diet.

But theres no reason why you cant treat yourself with a dreamy vacation without risking diverting from your diet. Use this guide to have a guilt-free vacation where you make healthy food choices.

Whether youre staying at a fancy hotel or a rustic bed and breakfast place, one meal staple that youd always find on the menu is cereal and oatmeal. They would probably serve porridge, oats or cornflakes and skimmed milk along with the other foods on the menu. So, if youre afraid of jeopardizing your diet, simply binge on nuts and berries as a garnish for your bowl of oatmeal and milk. It should help to stick to your diet.

Fight the temptation to choose a sugary dessert like a pavlova, meringue or caramel custard for the empty calories are simply not worth it. Instead, order seasonal fruit off the menu. You can choose from mangoes, peaches, pears and watermelon or evergreen options like apples and oranges. Choosing seasonal fruit for your dessert lets you load up on antioxidants and even brings your body new nutrients that your diet back home may have been devoid of.

Since youre on vacation, it is likely that you would have a rare lunch or dinner that is loaded with exotic food or carbs. While this is unavoidable, you must not berate yourself. Simply opt to balance the food intake with a healthy dose of outdoor activities on your holiday. For instance, rather than visiting a museum or spending the day watching a movie, head out for a trek up a local hill or go for a swim at the lake yonder.

You can also include adventure sports and go rock climbing, scuba diving or even play a game of tennis to bond with your friends on the vacation. Such activities will ensure you dont return from your vacation with any additional holiday weight!

Also Read:Heres how you can fight anemia with the right diet and nutrients

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Heres how you can vacation with friends without cheating on your diet - PINKVILLA

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Interstitial cystitis is a chronic condition that is estimated to affect around nearly 3% of women and 2% of men in the United States (1).

People living with interstitial cystitis may consider it a painful and uncomfortable issue to deal with, as there is no single treatment or cure currently available (1).

Therefore, many people turn to alternative treatments to ease symptoms of interstitial cystitis, including following an interstitial cystitis diet.

This article will take an in-depth look at how diet can affect interstitial cystitis, how an interstitial cystitis diet works, and the potential benefits and downsides associated with it.

Interstitial cystitis is a chronic condition characterized by frequent urges to urinate and bladder or pelvic pain, pressure, and discomfort (1).

Some research has found that certain foods may worsen symptoms of interstitial cystitis by altering the pH or potassium content of urine or activating pain receptors in the bladder (2, 3).

Therefore, you can consider making adjustments to your diet that may help manage pelvic pain, urinary urgency, and the frequency of urination (3).

However, certain foods may impact symptoms of interstitial cystitis differently for some people, meaning that it may take some trial and error to determine what works for you (4).

Therefore, its recommended to try an elimination diet for 1-2 weeks, which involves eliminating all foods that are possible triggers from your diet and slowly reintroducing them one at a time to evaluate which may cause symptoms for you (4).

According to the Urology Care Foundation, using a food journal and adding one food back into your diet per day can help identify which ingredients your body can tolerate versus which ingredients may trigger bladder symptoms (4).

Certain foods may worsen symptoms of interstitial cystitis. Eliminating potential trigger foods from your diet and slowly reintroducing them individually can help you identify which foods may worsen symptoms for you.

The interstitial cystitis diet involves eliminating certain trigger foods from your diet for 1-2 weeks and reintroducing them slowly over time.

Though certain foods may affect symptoms differently for different people, some are considered less likely to trigger pain or discomfort than others.

Here are a few foods that are considered less bothersome, according to the Interstitial Cystitis Association of America (5):

Some foods are more likely to worsen symptoms of interstitial cystitis, including tomatoes, citrus fruits, coffee, and chocolate (4).

On an interstitial cystitis diet, you should eliminate these foods from your diet for 12 weeks and add them back in gradually to determine which you are able to tolerate.

Here are some foods you might need to limit or avoid (5):

In addition to the ingredients listed above, you may also want to limit or avoid spicy foods, pizza, and certain types of cuisines such as Thai, Indian, or Mexican food to evaluate how these foods affect your symptoms.

Some foods are more likely to trigger symptoms of interstitial cystitis than others. Eliminating the foods listed above and slowly reintroducing them into your diet can help identify which ingredients you may be more sensitive to.

According to one review, consuming certain foods or beverages that may worsen interstitial cystitis could cause symptoms within just 2-4 hours (6).

Therefore, following an interstitial cystitis diet could be beneficial for alleviating symptoms like bladder or pelvic pain and discomfort.

One study found that removing several common trigger foods from the diet including soy, tomatoes, spicy foods, and citrus was able to alleviate symptoms of interstitial cystitis after three months. This elimination diet still proved effective at least one year later (7).

Additionally, a study in 2,101 people with interstitial cystitis found that around 45% of those who had tried dietary modifications reported that it controlled their symptoms pretty well, making it one of the most effective complementary treatments available (8).

Another older study had similar findings, reporting that approximately 90% of people surveyed indicated that consuming certain foods or beverages exacerbated symptoms of interstitial cystitis (9).

While these results suggest that an interstitial cystitis diet could be beneficial for some people, more research is needed on its long-term effectiveness.

Some studies show that certain foods often exacerbate symptoms of interstitial cystitis. One study also found that removing common trigger foods from the diet was effective at reducing symptoms after three months.

The interstitial cystitis diet may be difficult to follow for some people, depending on what your current diet looks like.

It also eliminates many nutrient-dense foods, including citrus fruits, tomatoes, soy products, and fermented vegetables.

Some people may also have to avoid soy-based protein sources like tofu, tempeh, and edamame, which may make it more challenging for vegans and vegetarians to meet their nutritional needs.

However, keep in mind that these foods are only temporarily eliminated from your diet and may be able to be reintroduced, depending on whether or not they worsen symptoms for you.

Additionally, note that dietary modifications may not control symptoms completely for everyone and other lifestyle changes, such as managing stress levels or regular physical therapy, may also be beneficial (4).

In some cases, other methods of treatment might also be recommended by your healthcare provider, such as prescription medications, neuromodulation therapy, injections, or even surgery (4).

The interstitial cystitis diet temporarily eliminates many nutrient-dense foods and may be difficult to follow. Additionally, dietary modifications may not be effective for everyone and other treatment methods may be necessary.

Here is a three-day sample menu with some simple meals and snacks you can enjoy on an interstitial cystitis diet:

The sample meal plan outlined above provides some ideas for foods you can eat on an interstitial cystitis diet.

The interstitial cystitis diet is an elimination diet that can help you identify foods and beverages that may worsen symptoms for you.

For many people, avoiding foods that trigger symptoms can be an easy, effective, and non-invasive way to reduce pain and discomfort caused by interstitial cystitis.

However, keep in mind that dietary modifications may not work for everyone and other treatment methods may also be required to help provide long-lasting relief from symptoms.

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How to Follow the Interstitial Cystitis Diet - Healthline

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Lets talk about your time on Top Chef a bit. Almost every season is set in a single cityexcept for your run, which saw the cast tour throughout California and stay in hotels. Given the change of setting, how was the food situation during your shoot?

It was horrible. We were just stuck eating catering when we were on set. Wed spend all day cooking these incredible, intricate meals and then have to go pick up food from crafty. It was trash. Or theyd have us order breakfast from Dennys or something, so by the time the food is delivered to the hotel room its two sunny-side-up eggs (that are cold and congealed because they were cooked 45 minutes ago) and toast you can throw off the wall.

Youve gotten a bit of a raw deal in that sense because the next time you were on the show was during Top Chef: Portland, on which you served as part of the judging panel. Given that the season was filmed in a quarantine bubble during the pandemic, was the food situation there better or worse than your first season?

We didnt have to eat catering because wed eat during the shoot, which was way better. Earlier in the season when theres 14, 15 dishes per challenge, wed be full when we got home. Later in the competition when there are fewer dishes to judge I could order takeout if I needed something else. Portland has an incredible food scene so I was ordering some really dope stuff. There was a great chicken and rice spot, a West African place, Jamaican, I could really go on. And I mean, other nights Id just order Dominos! 30 minutes or less, man.

Those early challenges really do look like a marathon for the judges. I know Padma Lakshmi has talked about how they can run up to 5,000 calories a day or more. Even later in the season when the numbers are lower the dishes are just so full of butter and fat.

Youve really gotta take like, one bite of each dish. Its hard, especially when you like something. You want to eat more but there are six, seven other dishes ahead.

Regardless of whether it was televised, whats the best meal youve had throughout the entirety of your experience on the show?

There was this crab dish that Dawn did on Portland, an icy chili-citrus butter over a crab boil kind of deal. It was incredible.

Youve branched out quite a bit from the kitchen over the last few years as an author, a TV personality, and activist. So what does an average day in your life look like in terms of food and routine?

Normally Ill meditate in the morning and get all my thoughts out. Whether Im anxious or excited about something, Ill work through all those feelings in the first hour Im awake. Then Ill head downstairs and make a smoothie with a little bit of everything, broccoli, kale, bananas, all kinds of berries, and watermelon. They come in these little packs so Ill just dump it in the blender with oat milk, or maybe green juice or apple juice. Im an espresso guy, so Ill have that, go for a walk, and then start connecting with my team and taking my meetings.

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Chef Kwame Onwuachi Lets His Cravings Lead the Way - GQ

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