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October 5, 2021

Fred Hardinge

Our entire world has been shaken by the COVID-19 pandemic since the early months of 2020. The way we work, worship, communicate, fellowship, and shop has changed dramatically. We hope the end is in sight, but nothing is certain yet.

Long-term population-based research such as Loma Linda Universitys Adventist Health Studies strongly suggests that individuals who live according to principles of the churchs health message (including regular physical activity [especially outdoors], wholesome eating, adequate rest, avoidance of toxic substances, cultivating wholesome relationships, and trust in God) experience fewer of the conditions known as comorbidities. Healthy living confers some resistance to infections as well. While each principle is associated with tangible health benefits, the combination of healthy lifestyle practices provides the most benefit to overall health and well-being.

So can we say an Adventist lifestyle built upon our health message helps in the face of the COVID-19 pandemic? Lets examine the current evidence.

SLEEP: Getting good-quality sleep is vital to physical and mental health.1 Over the past few decades researchers have found that adequate sleep is necessary for the immune system to function appropriately in resisting infection. Inadequate sleep duration in otherwise healthy people is associated with an increased likelihood of developing the common cold, a viral infection. Subjects who averaged sleeping less than five hours per night had a 50 percent infection rate compared to 18 percent in those sleeping an average of seven-plus hours in the week preceding the evaluation.2 While specific data relating sleep to COVID-19 infections is lacking, it is likely safe to assume adequate rest will make a difference since studies show consistent relationships between short sleep duration and increased risk for mortality, hypertension, cardiovascular disease, stroke, coronary heart disease, overweight and obesity, weight gain, and type 2 diabetes. Thus, adequate sleep helps reduce COVID-19 comorbidities.

EXERCISE: The role of physical activity in defending us from infection continues to grow. Regular, moderate physical activity (i.e., walking, cycling, hiking, and swimming) acts as an adjuvant to stimulate immune defense and metabolic health. Consistent, moderate exercise reduces the incidence of upper respiratory tract infections, with decreased death from influenza and pneumonia.3 Sedentary living contributes to excess weight, a significant comorbidity in COVID-19 infections. Moreover, a study of 48,440 adult patients in the British Journal of Sports Medicine suggests that routine activity may help protect people who get COVID-19 from becoming seriously ill.4

DIET: Results of research on frontline health-care workers from six countries with high COVID-19 exposure are encouraging.5 Participants were surveyed from July to September 2020. The self-reported data from 2,884 participants included demographic information, dietary pattern information, and COVID-19 outcomes (568 cases). After adjusting for confounders, those who followed a plant-based diet had 73 percent lower odds of moderate to severe COVID-19; those who followed a plant-based or pescatarian [includes fish] diet had 59 percent lower odds of moderate to severe symptomscompared to those who consumed regular diets. When participants reported following low-carbohydrate, high-protein diets, they had significantly higher odds of more severe symptoms. This study found no association between the dietary pattern reported and the infection rate or duration of COVID-19. These encouraging results suggest that a diet rich in nutrient-dense foods may add an important layer of protection against severe COVID-19 symptoms without reducing infection rates or potential viral spread to others.

SUNLIGHT: Recent studies suggest that sunshine exposure limits the spread of the COVID-19 disrupting virus particles in aerosols (sneezing and coughing) and may inactivate the virus in outdoor environments.6 In addition, sun exposure, and vitamin D status are linked to COVID-19 incidence, fatality, and recovery rates through action on the immune system. Appropriate sun exposure (i.e., no overexposure) is beneficial. Vitamin D supplementation is recommended and beneficial when blood levels are not adequate, especially in darker-skinned individuals.

SOCIAL SUPPORT: Social support has been identified as a protective factor against COVID-19-related mental health issues.7 Examples of social support include giving comfort or providing a listening ear in the face of life challenges or distress. Healthy personal relationships are the most beneficial, but an enriching church fellowship even virtually is effective in providing social support and spiritual encouragement. The benefits go both ways, too. Ellen White wrote that doing good is a work that benefits both giver and receiver.8 The fellowship of believers during a pandemic plays an important role in healing, comfort, and spiritual nurturea real boost to mental health. Additionally, studies show that diet, exercise, and sleep are great contributors to mental health and well-being.9

The Bible speaks to how Christians are to behave and personal prayer and trust in God are essential. Paul entreats all believers to let each of you look out not only for his own interests, but also for the interests of others (Phil. 2:4).Certainly this includes physical distancing, mask wearing, and basic hygiene measures. Christians should do everything possible to limit the spread of the virus, if for no other reason than the well-being of others!

The primary goal of the Adventist health message is health promotion and disease prevention. Yet there is a crossover between preventive and therapeutic measures for there is wisdom in applying measures appropriate to the circumstances. The context informs the decision. In a pandemic a healthy, wholistic lifestyle can be a life preserver, but there may be other appropriate, acute, lifesaving interventions we may need. Even so, rigorous adherence to healthy behaviors does not guarantee an absence of sickness.

We absolutely should practice and promote the health principles God has given us through inspiration and inspired scientific discovery to protect ourselves and others. Wholistic health moves us to thank God for the knowledge and creativity He gives to humans to develop technologies that strengthen us so we can continue to honor Him in troubled times. For all these blessings we thank God and praise Him with our mouths, attitudes, and actions.

Fred Hardinge is a nutrition and lifestyle specialist at the General Conference of Seventh-day Adventists.

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Adventist Review Online | The Adventist Health Message and COVID-19 - Adventist Review

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Barbara Schwitek lost69pounds through non-profit TOPS (Take Off Pounds Sensibly), a noncommercial weight loss, education and support organization

Barbara Schwitek often thought of the words recited at her weight loss support group whenever she was grazing the kitchen.

The Kamloops woman lost69pounds through non-profit TOPS (Take Off Pounds Sensibly), a noncommercial weight loss, education and support organization. As a result of her weight loss,Schwitekwas named the 2020 TOPS British ColumbiaQueen, meaning she lost more weight than any other female TOPS member in the entireprovince.

She received the honour by reaching the weight loss goal she set for herself with her doctor when she joined the Kamloops chapter of TOPS in 2007.

We chose a goal that was both obtainable and healthy and then you just go from there, Schwitek said.

She said it took 13 years of yo-yoing up and down with her weight, but with the support of TOPS and her doctors, Schwitek reached her goal weight of 150 pounds.

Schwitek said she lost the weight through a combination of exercise, planning healthy meals and portion control. There were also weekly accountability weigh-ins that helped motivate her, as did a pledge recited at every TOPS meeting that she would remind herself of that she is an intelligent person who will control her emotions and, when tempted to use food to satisfy frustrations or dull her senses, she would instead take off pounds sensibly.

Schwiteks exercise of choice was to go for walks, often taking to the outdoor and indoor tracks at Hillside Stadium and the Tournament Capital Centre.

Now that shes lost the weight, Schwitek is transitioning to a maintenance program of TOPS known as KOPS (Keep Off Pounds Sensibly).

Thats another journey of its own trying to keep the weight off within a 10-pound leeway is almost as difficult as taking the weight off in the first place, Schwitek said.

She continues to exercise and control her portions to keep the weight off, but noted its been a challenge amidst the pandemic without the support of TOPS meetings, which hadnt been running for a while due to pandemic restrictions.

We havent had a meeting in probably 16 months and we didnt do weigh-ins for a while, and then we started weighing in in someones backyard, she said.

Schwitek said its only been within the last three weeks that the group has returned to meetings, with COVID-19 protocols in place, but there are still some members who dont feel comfortable. As a result, meetings number between eight and 10 people, while membership is at 25.

Schwitek was honoured and humbled to be named TOPS British ColumbiaQueen.

She said TOPS differs from other weight loss groups because there are no paid employees and its run by its members.

Schwitek said the non-profit is affordable and essentially a support group with educational weight loss tools, not an avenue to fad diets.

She noted TOPS is also available to men and teens, with meetings in the evenings for people to attend.

For more information on the program, go online to tops.org.

Link:
After 13 years of hard work, Kamloops woman is a TOPS Queen - Kamloops This Week

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Prepared meals have historically had a bad reputation: frozen entres conjure images of freezer-burned beige TV dinners, whereas refrigerated packaged meals bring to mind bland protein shakes or mystery-meat deli slices. But before you click away, let us introduce you to a new world of pre-made delivery servicesfully prepared meals that are delicious, nutritious, and ready in minutes.

Prepared delivery services often appeal to individuals looking to save time in the kitchen, since they allow people to streamline their routine and enjoy meals that require virtually no preparation or cleanup. Just follow the instructions to pop the meals into the oven, microwave or a saucepan. Pre-portioned meals and snacks come straight to your door, and different services offer rotating menus that appeal to various diets and preferences.

Whereas many popular meal kit delivery services offer ingredients that need to be prepared, chopped, and cooked, the options in this roundup are all ready to eat in mere minutes. Whats more, most of these plans offer meals in flexible bundles and a la carte, meaning you can select a service that fits seamlessly into your busy lifestyle.

When deciding which prepared delivery service is right for you, its important to keep in mind your current lifestyle. Individual prepared meals are most beneficial when they simplify the busier and more stressful parts of your daily routine. Maybe youre all set with lunch but you cant be bothered to cook after work. Or maybe you love getting creative for dinner but are bored with your offices midday options. Whatever the case, its important to identify the areas youd like to upgrade.

Another consideration is slightly more obvious: your food preferences and dietary restrictions. The options below adhere to various lifestyles, so you can feel free to try out a gluten-free dinner or experiment with a vegan lunch. Organic options abound, as do menus conscious of macronutrient requirements and food sensitivities. Importantly, youll want to pay attention to whether the meals come fresh or frozen, since they may require different reheating options. If you choose frozen meals, keep in mind that youll be slightly more limited in the types of foods youll receive, since things like salads and sandwiches dont do well frozen.

Finally, youll want to consider price. As you might expect, fully prepared meals tend to be on the expensive side, since youre paying for preparation and delivery in addition to the ingredients themselves. That said, many find that the time and energy saved is well worth the price.

Services that deliver refrigerated meals package meals thoughtfully to ensure they arrive on your doorstep as fresh as possible. Some services, like Epicured, Territory, and Home Bistro, offer twice-weekly deliveries so that meals are never sitting in your refrigerator for more than a few days. Many services also ship meals with insulating liners and frozen gel packs, as well as cold chain transportation wherever possible. If youre curious about specific services practices, check their website FAQs.

Frozen meals are packaged to preserve taste and nutrition as well as ensure that reheating is safe and simple. The Good Kitchens TB12 Performance Meals, for example, use a cryovac process that reduces the amount of oxygen in the package, eliminating the need for preservatives. Services also go to great lengths to ensure temperature regulation during shipping; Veestro, for example, ships meals in an insulated shipping container with dry ice.

Different services have different plans that can fit a variety of lifestyles and needs, whether you hate cooking altogether or are just looking to replace an occasional meal. A la carte options are often more expensive than meals that are part of a bundle, but theyre a great option if youre looking to test the waters without commitment.

A closer look at the best meal kits in each category

Customers love: Delicious, hearty meals that save time and appeal to any type of eaterFresh or Frozen: Fresh, and you can select weekly or twice-weekly deliveries so that youre enjoying meals at their freshestBest for: Those looking for flexibility and transparent nutritional informationAvoid if: Youre not located within the delivery regionAverage price per meal: $11Territorys menu rotates weekly and seasonally and avoids ingredients like dairy, gluten, and refined sugarsbut the meals dont skimp on flavor. You can filter among a variety of dietary needs such as Paleo, Vegan, Whole30, Low Fat, Low Carb, Mediterranean Diet, and each meal is accompanied by transparent information like macronutrient ratios and exact ingredients. Ready after just ninety seconds of reheating, these convenient and filling meals require no subscription commitment and zero effort, making them a great option for anyone looking to streamline their mealtime.

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Customers love: Affordable, ingredient-conscious mealsFresh or Frozen: FreshBest for: Those looking to save time and money without sacrificing qualityAvoid if: You tend to be hungrier than the average personAverage price per meal: $9High quality ingredients, careful preparation free from allergens, and timely delivery can make fresh meal delivery an expensive habit. Fortunately, Freshlys meals come in at around $9 each, making them a more budget-conscious choice for any type of eater. Choose from a certified gluten-free menu of fresh meals ready in seconds. Personalize your delivery with additional options from the multi-serve Proteins & Sides lines designed to simplify meal prep. [Read our Freshly review]

Customers love: Vegan meals abundant in superfoodsFresh or Frozen: FreshBest for: Wellness fiends or those looking for a short-term diet cleanseAvoid if: Youre looking for a more affordable service for the long termAverage price per meal: $25Looking to splurge on nutritious meals or recover from a wild vacation? Sakara has you covered with a menu of organic superfoods that promise numerous health benefits in addition to time saved in the kitchen. Sakara offers breakfast, lunch, dinner, and snacks, as well as detox teas and advice from wellness coaches. Meals like Anti-Inflammatory Veggie Masala and Classic Superfood Granola with spirulina-infused green goddess mylk are sure to have you feeling glowy in no time. One thing to note is that while many fresh delivery services can be frozen for later consumption, Sakaras meals wont handle freezing well.

Customers love: Time-saving meals adhering to special dietsFresh or Frozen: FreshBest for: Low-carb eaters looking to streamline meal planning and cookingAvoid if: Youre looking for more creative meals that arent centered around certain dietsAverage price per meal: $11Fresh N Lean offers a wide variety of plans for different diet preferences, especially for carb-conscious eaters. You can subscribe or select a la carte meals from menus like Protein+ (for high-performance athletes), Keto, Paleo, Low-Carb Vegan, and Bulk. Avoid the hassle of counting macronutrients with fresh meals catered to your lifestyle. Organic ingredients, flexible plans, and satisfying meals make Fresh N Lean a service unmatched in convenience for low-carb lifestyles.

Customers love: Delicious plant-based meals that save time and energyFresh or Frozen: FrozenBest for: Transitioning to a plant-based diet with minimal effortAvoid if: You prefer plant-based meals without meat alternativesAverage price per meal: $10If youre looking to increase your vegetable intake but youre overwhelmed at the prospect of planning and cooking meals, consider Veestro. This service offers three organic plansA La Carte, Chef's Choice, and Weight Lossno chopping vegetables required. Ready to serve after a quick defrost, Veestros frozen meals incorporate meat alternatives and vegan proteins that can help omnivorous eaters easily transition to a less meat-centric diet.

Customers love: Plant-based, gluten-free meals from a rotating menuFresh or Frozen: FreshBest for: Vegans who want to eat healthy without stressAvoid if: You prefer more protein-heavy vegan optionsAverage price per meal: $9Vegans and vegan-curious eaters will appreciate the ease and flexibility of Splendid Spoons delivery service. A versatile menu of over fifty ready-to-eat meals means youll never get bored of these plant-based meals and snacks. Customize your order according to your lifestyle and flavor preferences, choosing among breakfast smoothies, grain bowls, soups, and noodle dishes, all of which are vegan and gluten-free. With a rotating menu, seasonal options like the Pumpkin Spice Smoothie and Roasted Brussels Sprouts Grain Bowl, and a full selection of delicious soups, Splendid Spoon is making it easier than ever to eat vegan.

Customers love: Chef-prepared entres that bring restaurant-quality meals to your doorstepFresh or Frozen: FreshBest for: Those looking to upgrade their mealtimeAvoid if: Youre on a budget or dont want meat-heavy meals every nightAverage price per meal: $25Ever wished you had a professional chef whipping up delicious, personalized meals in your kitchen? When it comes to prepared meal services, Home Bistro is your best bet. Home Bistros gourmet meals are prepared by world class chefsincluding famous names like Iron Chefs Cat Cora and Daina Falk from Hungry Fanand delivered fresh to your doorstep. You can select restaurant-quality dinners like Mediterranean Chicken with Orange Honey Labneh Sauce, Israeli Couscous and Honey Roasted Carrots a la carte or as part of a larger package, and choose weekly or biweekly delivery with no commitment.

Customers love: Gluten-free and low-FODMAP meals that dont skimp on flavorFresh or Frozen: Freshbut if you need to freeze some meals, check for freezer-friendly itemsBest for: Those looking to enjoy fresh meals that are conscious of various GI disordersAvoid if: You dont have specific dietary needs and prefer a more diverse menuAverage price per meal: $13If youre dealing with a GI disorder, you can take comfort in Epicureds precautions against cross-contamination and low-FODMAP and gluten-free meals. Chefs and dieticians have collaborated to design a menu that caters to those with irritable bowel syndrome, Crohns, Colitis, SIBO and Celiac. With thoughtful portion sizes, interesting flavors, and wholesome ingredients, Epicureds weekly deliveries are a great option for people with specific dietary needs.

Customers love: Healthy on-the-go lunches and snacksFresh or Frozen: FreshBest for: Anyone needs a fresh, convenient midday mealAvoid if: Youre looking for slightly more filling meals or have very specific dietary preferencesAverage price per meal: $9Sad-looking desk lunches are a thing of the past with Farmers Fridge, a delivery service that specializes in flavorful midday meals and snacks. The menu features a variety of salads, grain bowls, and wraps that cater to a variety of preferences including vegan and gluten-free diets. In addition to lunches like the Shawarma-Spiced Cauliflower Salad or Chicken Tikka Masala, Farmers Fridge offers snacks and breakfast options too. Unlike some other delivery services, these meals are super portable, since they come in convenient, reusable jars.

Customers love: Portable, convenient soups that make healthy eating easyFresh or Frozen: Freshthese soups are shelf stableBest for: Those who want a healthy, comforting meal anytimeAvoid if: Youre looking for solid meals or live in a warm climate and dont want hot soupAverage price per meal: $8Proper Goods stews and broths have you saying *Adam Driver voice* good soup all day long. These shelf-stable soups use whole ingredients, limit salt and sugar, and also include options for keto and vegan diets. The portability of these wholesome soups makes them a great option for an office lunch, camping meal, or weeknight dinner, since all you have to do is heat up the pouch and youre good to go. With options like classic chicken noodle, butternut squash, and Southwest chili, Proper Good makes healthy eating a breeze.

Customers love: Wholesome meals centered around an athletes nutritional needsFresh or Frozen: Frozen ready in just three minutes in the microwaveBest for: Casual gym-goers to intense athletes looking to save time in the kitchenAvoid if: You prefer fresh meals over frozenAverage price per meal: $13Peak athletic potential requires careful nutrition and thoughtful preparation. With the TB12 Performance Meals from The Good Kitchen, you can follow a regimen inspired by Tom Brady without stressing about ingredients, preparation, or recipes. These frozen entres are customizable, nutrient-rich, and fit seamlessly into a variety of dietary preferences. Meals like Chicken Satay with Cilantro and Broccoli and Citrus Shrimp with Quinoa and Spiced Cauliflower are tailored to support an athletes nutritional requirements while also prioritizing taste and convenience.

Customers love: Classic meals that adhere to special dietary and nutritional needsFresh or Frozen: FrozenBest for: Seniors with specialized dietsAvoid if: You follow a plant-based diet or prefer more modern flavor profilesAverage price per meal: $14Magic Kitchen caters specifically to the dietary needs of senior citizens, with options including low-sodium, renal, and diabetic. A far cry from nutritionally lacking freezer-aisle meals, Magic Kitchens healthful menu offers peace of mind to ensure that you or your loved ones are receiving wholesome, quality meals without the stress of grocery shopping or cooking. Tasty meals like Beef Short Ribs, Chayote Black Bean Succotash, and Oaxacan-Inspired Mole offer a balanced, convenient dinner designed by chefs and dieticians.

Customers love: Flexible meal plans that cater to different allergies, diets, and nutritional needsFresh or Frozen: FreshBest for: Those looking to avoid certain ingredientsAvoid if: You have severe allergies or are looking for plant-based or gourmet mealsAverage price per meal: $10If you want fully prepared meals delivered to your doorstep but worry your allergies make that impossible, consider Snap Kitchen. You can select meals from one of eight menusincluding high protein, balance, Whole30, and low carband view the full nutritional profile of the dish, including macro counts, ingredients, and common allergens. All of Snap Kitchens meals are free from gluten, artificial preservatives, antibiotics, added hormones, artificial colorings, and flavorings.

Caroline Curran is a Thrillist contributor.

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The Best Pre-Made and Prepared Meal Delivery Services - Thrillist

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New strategic campaign innovatively integrates nutrition facts about fresh avocados in efforts to reduce Type 2 diabetes risk among Hispanics, who have a 50% chance of developing the disease in their lifetime

Published: Oct. 5, 2021 at 8:03 AM MDT|Updated: 8 hours ago

MISSION VIEJO, Calif., Oct. 5, 2021 /PRNewswire/ -- As November marks National Diabetes Month, AltaMed Health Services, the nation's largest independent federally qualified community health center, and Aguacates Frescos - Saborea Uno Hoy, a leading source of the healthiest reasons and tastiest ways to enjoy fresh avocados developed especially for Hispanic families, will join forces to improve nutritional education and access to glucose testing for the early detection and possible prevention of type 2 diabetes, a condition that impairs the body's ability to regulate sugar.

Beginning in the fall, the AltaMed mobile unit will travel throughout Southern California to offer free glucose testing and education that integrates messaging on how dietary fiber, like that found in avocados, may help maintain healthy blood glucose levels.Delicious recipes and meal planning tools featuring fresh avocadoswill be shared in English and Spanish to inspire families to eat healthy and boost fiber intake with the traditional favorite.

"We are excited to partner with Aguacates Frescos - Saborea Uno Hoy in the fight against type 2 diabetes by educating the community on the value of fresh fruits and vegetables with bilingual tools, like nutritious recipes that include fresh avocados," said Cesar Sauza, Registered Dietitian, Manager, Clinical Nutrition of Health Education and Wellness with AltaMed. "Creatively integrating the benefits of fresh avocados into our conversations about improving the quality of diet supports our commitment to be respectful of cultural preferences in our approach to help the community grow healthy."

If unmanaged, diabetes can be life-threatening and according to the CDC,US adults overall have a 40% chance of developing type 2 diabetes. But for a Hispanic/Latino American adult, there is more than a 50% chance, and it is likely to develop at a younger age. Diets rich in healthy foods containing fiber, may reduce the risk of type 2 diabetes.

"Fiber, like that found in avocados, slows down food digestion which promotes satiety and prevents rapid rises in blood glucose following a meal," said Krista Linares, Registered Dietitian and Saborea Uno Hoy spokesperson. "Since most adults don't get enough dietary fiber, it is beneficial to raise awareness of easy ways to boost intake. Delicious avocados add fiber to the diet and are already a much-loved staple in Hispanic homes."

The Dietary Guidelines for Americans point to strong evidence that healthy eating patterns are associated with positive health outcomes. The Hass Avocado Board's Avocado Nutrition Center is continually studying how eating fresh avocados can have a positive effect on reducing risk factors for type 2 diabetes. Meal planning tools, recipes, articles by dietitians as well as access to clinical research that looks at how replacing carbohydrates with avocado affected glucose and insulin levels are available at SaboreaUnoHoy.com/AltaMed.

About Saborea Uno Hoy and the Hass Avocado BoardSaborea Uno Hoyis a leading source of the healthiest reasons and tastiest ways to enjoy fresh avocados developed especially for Hispanic families. A science-based resource, it provides delicious and culturally-relevant recipes and articles in Spanish and English to help make it easy for consumers and health professionals to learn more about the nutritional benefits of fresh avocados and ways to include them in everyday menus.

About the Hass Avocado BoardThe Hass Avocado Board (HAB) exists to help make avocados America's most popular fruit. HAB is the only avocado organization that equips the entire global industry for success by collecting, focusing and distributing investments to maintain and expand demand for avocados in the United States. HAB provides the industry with consolidated supply and market data, conducts nutrition research, educates health professionals, and brings people together from all corners of the industry to collectively work towards growth that benefits everyone. The organization also collects and reallocates funds to California and importer associations to benefit specific countries of origin in promoting their avocado brands to customers and consumers across the United States. For more information, visitSaboreaUnoHoy.comor follow HAB on Facebook,Instagram,Twitter,PinterestandYouTube.

About AltaMedAltaMed understands that when people have health care that looks at their individual health needs and respects their cultural preferences, they grow healthyand help their families do the same. So we're delivering complete medical services to communities across Southern California. Since 1969, our team of qualified multicultural and bilingual professionalsfrom these same communitieshas focused on eliminating barriers to primary care services, senior care programs, and even essential community services. With nearly 50 accredited health centers and service facilities, we remain committed and ready to help you grow healthy at any age.

Contact: Vickie Fite (310) 613-0937

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SOURCE Aguacates Frescos - Saborea Uno Hoy; AltaMed Health Services

The above press release was provided courtesy of PRNewswire. The views, opinions and statements in the press release are not endorsed by Gray Media Group nor do they necessarily state or reflect those of Gray Media Group, Inc.

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AltaMed Health Services' Mobile Unit Adds Free Glucose Testing and Highlights the Nutrition Benefits of Avocados for National Diabetes Month - KKCO-TV

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In this Article In this Article In this Article

Lose 10 Pounds in 10 Days!

Eat as Much as You Want -- and Still Lose Weight!

Drop One Dress Size a Day!

Rapid weight loss can be quick and easy -- if you believe the advertising claims.

Fad diets and weight loss supplements promise a slimmer body in no time. In the U.S. alone, consumers spend $33 billion each year on weight loss products.

Do any of these products really produce rapid weight loss? Are they safe? And what are the risks of such fast weight loss? WebMD took a look at some rapid weight loss claims, as well as the available evidence.

So many marketers promise "fast weight loss" it's difficult to sort through them all.

Most rapid weight loss pitches fall into these categories:

Starvation Diets

Beyonce popularized the so-called "master cleanse" diet: water, lemon juice, maple syrup, and cayenne pepper. Variations of these diets have been around since at least the 1950s. They often also promise "detoxification" through colonics or enemas.

Diet Pills and Supplements

Dozens of diet supplements promise to speed weight loss. Generally, they claim either to block absorption of nutrients, increase metabolism, or burn fat.

Very Low-Calorie Diets (VLCDs)

One proven method of rapid weight loss is the medically supervised very low-calorie diet (VLCD). Most of what is known about rapid weight loss comes from studies of people on these diets.

Creams, Devices, and Magic Voodoo Spells

There seems to be no end to the dubious ideas promoted in the name of rapid weight loss. Most promise to replace diet or exercise.

The U.S. Food and Drug Administration (FDA) does regulate dietary supplements; however, it treats them like foods rather than medications.

The FDA also does not regulate claims made by over-the-counter weight loss products. Unlike drug manufacturers, the makers of supplements dont have to show their products are safe or effective before selling them on the market. This means that dietary supplements do not need approval from FDA before they are marketed.

Aside from the very low-calorie diet and weight loss surgery, no other product, pill, or diet has been proven to safely work for fast weight loss. There are prescription medications for weight loss, although none is intended for rapid weight loss, and there can be side effects.

In any rapid weight loss program, what really burns fat is not a pill or type of food. It's the substantial reduction of calories, combined with exercise.

Rapid weight loss creates physical demands on the body. Possible serious risks include:

Other side effects of rapid weight loss include:

The dangers of rapid weight loss increase with the time spent on the diet. Eating a no-protein diet is particularly risky.

Rapid weight loss diets can have ill effects, but so does obesity. For this reason, very low-calorie diets (VLCDs) are considered a reasonable weight loss option for people with obesity (having a body mass index (BMI) greater than 30) needing rapid weight loss for a specific purpose such as weight loss surgery .

VLCDs are doctor-supervised diets lasting several weeks. The meals are nutritionally balanced, but expensive -- people can end up spending thousands of dollars over time. VLCDs safely produce a loss of 15% to 25% of body weight in 12 weeks. That's for those who finish the program: 25% to half of people don't complete the program. Weight returns when the diet is stopped and happens rapidly; mostexperts say it's best to take a more sustainable approach to weight loss comparable to that of regular diets.

Most people seeking rapid weight loss, though, usually do it on their own. Frequently, it's to achieve a short-term goal, such as fitting into a dress, or looking good at the beach.

Starving yourself is certainly not a good idea. But if you're otherwise healthy, a brief period of extreme calorie restriction isn't likely to hurt you. You should tell your doctor what you're doing, and be sure to include protein in your diet (70 to 100 grams per day). Take a multivitamin, and eat potassium-rich foods (tomatoes, oranges, and bananas).

Also, remember that crash diets rarely help you achieve a sustained, healthy weight. Most people put the pounds right back on.

SOURCES:Gilden Tsai, A. Obesity, August 2006.Saper, R. American Family Physician, Nov. 1, 2004.Federal Trade Commission web site: "Commercial Weight Loss Products and Programs: What Consumers Stand to Gain and Lose" and "Weighing the Evidence in Diet Ads."

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Rapid Weight Loss: Is It Safe? Does It Work?

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Do you want to lose unwanted weight in as little as two weeks safely? While small and realistic weight loss goals are more sustainable in the long run if you have a tight deadline, follow our tips to lose weight fast in two weeks effectively. The article will help you lose maximum weight within two weeks in a healthy manner and get realistic results.

Yes, it is possible to lose weight fast and within two weeks healthily and realistically. One way to do it is simply by reducing your calorie intake by 500 to 750 calories per day you can create a calorie deficit to stimulate weight loss. Another excellent way to shed kilos faster is by being physically active. By increasing your daily movement, you can burn calories faster and boost your weight loss goals.

Must Read: Non-Surgical Weight Management Solution

Some of the top tips to lose weight faster in 2 weeks or so are:

For faster weight loss, reduce your calorie intake by 500 to 750 calories and stick to a diet plan with low calorie yet nutritious food. You can also cut portion sizes to decrease your overall calorie intake.

Avoid carbohydrates, sugar, processed and unhealthy food that add more calories to your diet and make it challenging to lose weight.

Water is one of the best means of shedding weight by losing toxins and improving digestion.

Try intermittent fasting for weight loss to restrict your calorie consumption and speed up the weight loss. You can try the 16/8 method, 5:2 diet, or alternative day fasting according to your preference.

The calorie-conscious diet plan to lose weight fast in two weeks must include loads of soluble fibre in the form of fruits and vegetables. The high fibre content helps you keep satiated for longer.

Avoid unsaturated and trans fats. Instead, eat healthy fats with every meal, and you will feel less hungry.

Strength training and HIIT are the best exercises to lose weight fast in two weeks. HIIT helps burn fat faster than any other exercise, and strength training helps build lean muscle, which allows the body to continue burning fat while at rest.

Make proteins the main component of your diet. Eat lean proteins that help promote satiety and reduce frequent hunger pangs.

Prioritise daily fitness by working out for at least 30 minutes a day. You can start with simple aerobic exercises such as brisk walking, jogging, and running to burn more fat.

At least eight hours of restful sleep allows your body muscles to repair and renew and prepare them to burn more calories during the workout.

The best exercises to follow to maximize your weight loss include:

Running is the best cardio exercise for weight loss when done for 20 to 30 minutes at a moderate pace. You can also try jump rope, cycling, swimming, stair climber, and kettlebells.

High-Intensity Interval Training (HIIT) is the best workout to torch more calories and burn stubborn fat faster from any part of the body. To fully reap the benefits, choose your exercise type such as sprinting, burpees, etc., and do it alternatively with intense recovery periods.

Lifting weights, carrying groceries, stair climbing, push-ups, etc., can help improve your muscle strength and allow your body to burn fat even while at rest.

Must Read: Beginners Workout Guide For Weight Loss In A Week!

The best diet plan to follow to lose weight faster includes fruits and vegetables, fewer carbohydrates, high-quality fats, more lean proteins, whole and unprocessed foods, healthy and low-calorie alternatives.

These food choices effortlessly fulfil daily nutritional requirements while staying within your daily calorie intake goal. Make sure to limit your alcohol, sugar, carbohydrate, saturated fats, and salt intake to cut down unwanted calories. Also, it is important to eat mindfully and avoid frequent snacking.

It is best to snack on healthy fats abundantly available in nuts, seeds, or fruits. They are low in calories and will keep you satiated for long.

It is possible to shed those extra kilos in two weeks or more by tweaking your diet and lifestyle. Ensure setting realistic goals and staying consistent with sustaining your ideal goal weight even beyond two weeks. Always remember that weight loss is not a linear process, so start by setting small goals to stay motivated on your fitness journey.

For personalized diet and weight loss services from top-notch industry experts, visit your nearest Oliva Skin & Hair Clinic. Do not forget to like and share this article.

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How To Lose Weight In 2 Weeks? Weight Loss Tips!

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When youre ready to slim down, you want to make it happen now. But most health experts say rapid weight loss isnt the way to go. It can sabotage your long-term weight loss goals and may hurt your health, too.

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Why is it bad to lose weight quickly? Endocrinologist and obesity specialist Marcio Griebeler, MD, explains why slow and steady wins the weight-loss race and how to do it.

Theres no magic number that qualifies as rapid weight loss. Your weight, age and activity level determine what that term means for you.

Dont worry too much about the number of pounds you should (or shouldnt) lose. Instead, look at the diet plan youre following to lose weight. Extreme diets with lofty promises usually fall under the rapid weight loss category.

Avoid super restrictive diet plans because theyre difficult if not impossible to keep up over the long term, says Dr. Griebeler. If the diet plan isnt something you can stick to for months or years, its probably a fast weight loss plan. And those plans and gimmicks arent a healthy, sustainable way to lose weight.

A more moderate goal of losing 1 to 2 pounds per week tends to be more successful over the long haul.

Its hard to resist the lure of rapid weight loss. Be 10 pounds lighter by next week? Yes, please. But dont give in to the flashy ads. Most of the time, those diet plans are bad news for your health.

Your metabolism is your bodys calorie-burning process. And a metabolism thats out of whack can damage your bodys ability to keep the weight off.

When you lose weight too quickly, your body slows down its calorie-burning process, explains Dr. Griebeler. That is your bodys way of trying to ensure you dont starve. You might lose a good amount of weight right away, but your metabolism quickly goes into survival mode.

The change in your metabolism is a key reason why people regain weight after trying rapid weight loss plans. When you go back to eating a regular diet, your metabolism isnt used to that many calories and the pounds come back.

When you cut way back on calories, you might see that number on the scale drop like a rock. But its not just fat youre losing. Youre also losing muscle.

Sudden and severe calorie restriction will make you lose muscle mass as well as fat, says Dr. Griebeler. Its harder to lose weight when you dont have enough muscle mass because muscles burn lots of calories.

Slower weight loss combined with exercise, on the other hand, gives your body time to lose fat while keeping your muscle mass. And bonus: You keep your muscles calorie-burning power intact.

Your body needs a certain amount of fat, protein and carbs to function. It also needs a whole range of vitamins and minerals. When you slash calories or cut out entire food groups like carbs or dairy, you risk:

Theres nothing wrong with cutting calories if youre eating a variety of nutrient-rich foods, says Dr. Griebeler. Your diet should contain a wide variety of healthy, whole foods. Dont try to cut more than 500 calories a day.

When you go for fast weight loss, you may find that it gets harder not easier to keep losing weight. A couple of weeks in, youll likely feel famished all the time. The temptation to crawl into bed with a box of cookies is real.

Dont blame a lack of willpower. Its your hormones, and theyre doing exactly what they were designed to do.

Cutting too many calories too quickly triggers hormonal changes that make you want to eat, says Dr. Griebeler. Even a very determined person will find it difficult to overpower those hunger hormones. These fast hormonal changes make you so hungry that they set you up for diet failure.

Theres no single diet that works for everyone. But these general guidelines can help you lose weight and keep it off in a healthy way.

Healthy weight loss isnt just about what you eat. You need physical activity if you want maximum results.

Cardiovascular exercise like walking burns calories, but strength training is just as important. When you lift weights or do resistance training, you increase muscle mass. And when you have more muscle mass, you:

Ever notice that when youre exhausted you want to eat more? When youre tired, your hunger hormones barge in and ruin your chances of bypassing that donut. If youre regularly missing out on sleep, even the best weight loss plan is going to feel impossible.

Aim for at least seven hours of quality sleep each night, says Dr. Griebeler. If you consistently have trouble sleeping, talk to your doctor. Many people who have sleep disorders dont know it and sleep disorders are treatable.

Think about your diet plan and whether you could do it for the rest of your life. Cutting a couple of hundred calories a day? Doable. Never having a bowl of ice cream again? Probably not.

The best diet is one you will stick to, says Dr. Griebeler. Changing our habits is hard, but it can be done. Choose a diet plan that allows you to have an occasional piece of chocolate or slice of pizza. Its much easier to keep doing these types of plans for months and even years.

Fast results are fun for a while, instant gratification isnt best when it comes to weight loss. Go slow with dropping pounds so you can be healthier today and stay that way for years to come.

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Jamie Oliver has been a beloved personality in the food industry for decades, winning over fans with his cookbooks, TV shows, and support of programs that help families access healthy food. However, with cooking and eating being such major components of his career, the star has seen his weight fluctuate over the years. Oliver recently opened up about losing 26 pounds, crediting his transformation to one simple change to his routine.

Read on to discover how Oliver shed the weight. And for more celebrity transformations, Ree Drummond Reveals the Four Things She Did to Lose 48 Pounds in 8 Months.

In a recent interview with Radio Times (via Express.co.uk), Oliver revealed that a single change to his dietary habits was the catalyst for the bulk of his weight loss: Reducing how much meat he eats.

"I pushed meat down, pushed veggie up, got more sleep and more movement," he explained. Oliver added that he wasn't depriving himself or sticking to tiny portions to shed the pounds.

"I lost 12 kilos quite quickly and I didn't do it through not eating. I ate a lot, more than I was used to," he explained.

RELATED:For the latest weight loss tips delivered to your inbox, sign up for our newsletter!

Not only did Oliver increase the proportion of vegetables in his diet, but he also tried some healthy new greens on for size.

"I thought seaweed was hippy, globetrotting stuff but our ancestors ate seaweed. It has got a load of iodine and is the most nutritious vegetable in the world," he explained.

RELATED: The #1 Best Vegetable To Eat, According to a Dietitian

It wasn't just reducing his meat intake and increasing his veggies that helped Oliver shed the pounds, however: the star also began snacking on nuts.

"They make you half as likely to have a heart attack. Feed them to your kids as well," suggested the dad of five.

While Oliver didn't cut out drinking entirely to shed the weight, he admitted to taking a more moderate approach toward imbibing.

"I'm not telling you what to do, but my rhythm now is only to drink at the weekend," he explained.

For more incentive to scale back on booze, check out What Happens To Your Body When You Give Up Alcohol.

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Doctor Michael Mosley often shares his weight loss tips with slimmers online as well as on television. He is the creator of The Fast 800 a diet plan that helps people lose weight quickly.

He went on to explain: Banting, who was five foot five and 14st, wrote a booklet entitled Letter On Corpulence, which detailed his attempts to tackle his obesity by eating a low-carb diet, though he didnt call it that.

He gave up sugar, potatoes, beer and bread and instead stuck largely to meat, greens, fruits and dry wine.

He lost 3st in a year, and his book became a bestseller.

This is how the low-carb diet was born, leading to the Atkins Diet, as well as the Keto Diet.

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Like William Banting, food to avoid when following Keto are root vegetables including potatoes, sweet potatoes, carrots, and parsnips, as well as grains or starches.

These include wheat-based products like rice, pasta, and cereal.

Beer, wine, and liquor are also best avoided, according to Healthline.

Although doctor Mosley warned low-carb diets are not greeted with much enthusiasm by doctors or dieticians as you have to eat a lot of fat, he added that clinical trials consistently show that low-carb diets are effective for weight loss.

To start incorporating low-carb foods into your daily meals, doctor Mosley said: So, limit your intake of any food or drink containing more than five percent sugar to no more than twice a week.

This includes sweet fruits like mango and pineapple, and sugary smoothies and juices.

Likewise, replace processed carbs like white bread, chips and pasta with slow-release energy sources, such as brown rice or quinoa.

The doctor recommended looking for a healthy food plan on his The Fast 800 website, saying: You will find hundreds of nutritious and tasty recipes, that Clare, my wife has helped develop.

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Michael Mosley: Low-carb diet is effective for weight loss - what to eat and avoid - Express

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Hair loss that results from weight loss is a temporary condition that occurs when a person loses weight through restrictive dieting or weight loss surgery. Stress on the body or nutrient deficiencies may be the cause.

This type of hair loss is generally known as telogen effluvium, and it is a common cause of hair loss. It typically occurs about 34 months after rapid weight loss and lasts for up to 6 months.

Not all hair that falls out is hair loss. It is normal to lose about 50100 hairs per day, according to the American Academy of Dermatology. This is known as hair shedding.

During telogen effluvium, however, much more hair falls out.

Some causes of telogen effluvium can include:

Telogen effluvium generally subsides within 69 months as the body adjusts to the changes.

Telogen effluvium following weight loss is sometimes the result of nutrient deficiencies in the diet and the cumulative effects of weight loss on the body. This is particularly the case if the weight loss is due to crash dieting, weight loss surgery, or restrictive dieting.

Proper nutrition is vital to the formation of healthy hair shafts and the promotion of hair growth. Some studies suggest that diets low in iron and zinc may be more likely to induce hair loss. Other nutrients that may affect hair growth include fatty acids, selenium, and vitamin D.

Hair shafts undergo several cycles during their lifetime. These are as follows:

Hair loss happens when stress on the body triggers the hairs to stop growing and enter the catagen phase too early. They will go on to the telogen phase and fall out prematurely.

Although weight loss surgery can lead to reduced overall weight, it can also cause nutrient deficiencies that may lead to hair loss.

For example, one 2018 study involving 50 people who underwent sleeve gastrectomy observed hair loss in more than half.

Also, one 2021 study involving 112 women who underwent sleeve gastrectomy found that nearly 75% of them experienced hair loss. Of those who reported the condition, nearly 80% said that it started 34 months after surgery.

Hair loss due to weight loss is neither dangerous nor permanent. Generally, the body adjusts within a few months, and hair production resumes.

However, the nutrient deficiencies of a restrictive weight loss regimen can be damaging. For example, reducing the amount of iron in the diet can lead to iron deficiency anemia, which has several serious health complications.

Iron deficiency anemia can lead to:

Additionally, severe calorie restriction can lead to malnutrition and accompanying issues, such as decreased muscle function, cardiorespiratory problems, stomach issues, suppressed immunity, and depression and anxiety.

Telogen effluvium after weight loss can be the result of nutrient deficiencies or losing a lot of weight too quickly.

Prevention and treatment of telogen effluvium focus on proper nutrition and diet. Maintaining a balanced diet while avoiding crash diets and quick fixes is important to long-term weight loss success as well as avoiding telogen effluvium.

If someone is already experiencing telogen effluvium but is no longer trying to lose weight, they will most likely find that the condition resolves in time once they address their nutrient deficiencies through diet and, if necessary, supplementation.

A person should look for a paced, balanced diet that provides the essential micronutrients and macronutrients that the body needs each day to function.

Individuals should consult a licensed nutritionist if they are unsure what the proper levels of these micronutrients and macronutrients are.

If following a limited diet, be sure to include foods rich in iron and zinc. Look for:

Hair loss after weight loss is a common occurrence that may be the result of stress on the body or nutrient deficiencies.

Experts generally refer to this as telogen effluvium. Telogen effluvium begins about 3 months after the initial weight loss.

The condition is usually the result of nutrient deficiencies that arise from severely restrictive dieting or weight loss surgery. It will generally resolve within about 6 months as the body adjusts to the weight loss.

To treat telogen effluvium, a doctor may recommend adjusting the diet to add iron, zinc, and other essential nutrients if a person has a clinical deficiency. At present, there is a lack of research to support the use of supplementation to treat telogen effluvium if a person does not have a nutrient deficiency.

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