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A healthy cardiovascular system is high on the list of benefits that come from an active lifestyle. Youre not just strengthening youre heart, youre also supporting a healthy blood and oxygen flow, keeping blood pressure and cholesterol levels down, reducing insulin resistance and strengthening the immune system all of which are vital to increasing longevity.

The American Heart Associations minimum recommendation for adults is 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week. It also recommends at least two days a week of muscle-strengthening activity (resistance-building or weight-lifting exercises).

To achieve this weekly goal, you dont necessarily have to participate in what we think of as standard cardio fitness, like running, swimming or cycling. Those are certainly wonderful options, but there are several effective ways to get your heart rate up for the recommended amount of time some of which you might not even think of as exercise.

Basically, what research has shown is any activity that can increase the heart rate to be in that kind of moderate intensity zone is going to be considered enough aerobic activity to help be protective of the heart, said Jennifer Soo Hoo, an assistant professor of clinical rehabilitation medicine at Weill Cornell Medical College.

Heres what heart health experts recommend:

Brisk Walking

Walking at a pace of 3 to 4 miles per hour should be brisk enough to target the moderate-intensity cardiovascular zone for the average adult, according to Soo Hoo.

Walking is also pretty accessible and low impact, meaning its easy on your joints and your likelihood of injury is fairly minimal compared with jogging or other high-intensity exercises. And youre still reaping many of the same health benefits.

With brisk walking and any activity on this list there are a few ways to measure whether youre amply exerting yourself to achieve a cardiovascular benefit. The easiest way is using a wearable device. If you have a product such as an Apple Watch or a FitBit, it will record your pulse and tell you how long your heart rate was in that moderate-intensity zone.

You can also take your pulse yourself by placing your index and middle fingers on either the inside of your wrist, your carotid artery (which is next to your windpipe) or the top of your foot. Count for 15 seconds and multiply the number of beats you get by four.

You want to reach 50% to 70% or 70% to 85% of your maximum heart rate for moderate or vigorous intensity, respectively. You can estimate your maximum heart rate by subtracting your age from 220 (so, for a 35-year-old, 220-35=185 beats per minute). Heres a helpful chart if maths not your thing.

Finally, you can self-measure based on your perceived exertion. Ask yourself, Does it seem somewhat hard? Did my breathing quicken? If you can carry on a conversation but you cant sing so you basically need a breath every five to six words thats moderate intensity. Vigorous activities are where youre out of breath and cant say more than a few words, Soo Hoo explained.

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Household Chores

Now that weve established the goal of reaching a target heart rate for a certain duration of time a week, think of all the ways you exert yourself that wouldnt be considered fodder for PE class.

Household chores, like mowing the lawn, detailing your car, gardening, shoveling snow off your sidewalk, vigorously scrubbing the bathtub or mopping the floor, all count if executed at a high intensity. Bonus: Youre killing two birds with one stone.

Active Commuting

When moving your body serves a practical function, like getting from point A to point B, it doesnt feel like exercise and yet it can be.

The next time you need to leave the house for a particular destination, you can choose to walk or bike there instead of driving or taking the bus. Ditto with taking the stairs versus the elevator. Build in activity throughout your day and it will all add up.

Dont Forget Strength-Building Exercises

The AHAs recommended two days a week of strength-building activity has an indirect effect on building heart health by keeping your musculoskeletal system fit.

In order to be able to do the aerobic activities for long periods of time, you need to be able to increase your strength and flexibility, Soo Hoo said. The two go hand in hand.

Moreover, the impact that [strength training] has on increasing muscle mass and bone density can increase our metabolic rate and help us keep at a healthy body weight, according to Sean Heffron, preventive cardiologist at the Center for the Prevention of Cardiovascular Disease at NYU Langone.

You can achieve this through yoga or pilates, which builds core strength and flexibility. You can also sprinkle in some resistance training through lifting weights or using bands. Some of these activities might even double as aerobic, if you do them quickly enough to increase your heart rate.

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Fun, Leisure Activities

Exercise doesnt have to follow a strict regimen; moving your body should not feel like punishment.

Dancing around to a playlist of your favorite jams, hula-hooping, playing a game of pickup basketball or playing fetch with the dog can also count (in addition to being great ways to blow off steam). Be creative and enjoy yourself and youll be more motivated to do it regularly.

Exercise Snacks

You can break down the 150/75 minutes per week guidelines any way you want. It doesnt have to be three 25-minute runs a week or 30 minutes of biking five days a week.

The concept of an exercise snack, or a short bout of activity, can be an effective way to sneak in fitness throughout the day and week as long as you keep track of the time. For example, you could take a break and jump rope for 10 minutes, or take a 15-minute HIIT class or do a seven-minute workout.

Eating Well And Keeping Stress Levels In Check

Finally, dont underestimate your other lifestyle habits. Its not just staying active: Eating well and managing stress greatly contributes to cardiovascular health.

Heffron recommended following a food approach similar to the Mediterranean diet, a whole food plant-based diet or the DASH diet (which stands for dietary approaches to stop hypertension).

All those diets have in common that they all incorporate fresh fruits and vegetables, high-fiber foods, some degree of fish consumption, very little processed food and red meat intake, Heffron explained. Its also recommended that you limit alcohol consumption.

Feeling stressed out or often angry, or abusing amphetamines or nicotine, can cause your blood pressure to spike and put undue strain on your heart and circulatory system. Developing healthy coping techniques like deep breathing, or talking to a friend or therapist can help keep your resting heart rate low.

Heffron described a healthy heart as one thats not working too hard. It can be called upon and respond when you need it to, but one thats in such good shape that most of the time, it sits around bored just pumping its blood.

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7 Heart-Healthy Activities That Have Nothing To Do With Traditional Cardio - HuffPost

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The small and large intestines are a vital part of the human digestive system. The length of the small intestine is roughly 916 feet (ft), while the large intestine is shorter, measuring about 5 ft long.

The intestines sit in the abdomen and absorb nutrients, vitamins, and water. They form part of the gastrointestinal (GI) tract and the latter section of the digestive system. Together, the intestines run from the end of the stomach to the anus.

While the intestines can fit inside the abdomen, they are much longer than many people may realize. The exact length of the intestines can also vary from person to person.

Older research investigating the length of the intestines in people who donated their body to science suggests an average total intestinal length of about 26 ft, with a range of 21.9 ft to 30.3 ft.

The study authors emphasize that measurements of intestinal length are rare. For this reason, there is no scientific evidence that intestinal size or length correlates with health or affects how well digestion works.

In this article, we discuss what the research says about the length of the small and large intestines.

The small intestine is actually longer than the large intestine but gets its name from its smaller diameter. It is located toward the bottom of the abdomen and connects the stomach to the large intestine.

The small intestine makes digestive juice to complete the breakdown of food. It also absorbs water and nutrients. If the small intestine is unable to absorb enough water, a person may get diarrhea.

The small intestine consists of three distinct parts:

It is difficult to measure the length of the small intestine in a healthy living person, but researchers estimate that it ranges from about 9.8 ft to 16.4 ft.

The three sections of the small intestine differ significantly in length:

Older research found that the total length of the intestines correlates with weight, such that people who weigh more have longer intestines. Younger people and males also have, on average, longer intestines.

The small intestine is long enough that a person can undergo small bowel resection surgery to remove part of it if an underlying disease or condition causes it to stop functioning.

The large intestine, which doctors also call the colon, has a larger diameter than the small intestine. The primary function of the large intestine is to reabsorb fluids, electrolytes, and vitamins and then form and propel feces toward the rectum for elimination.

It contains four distinct parts:

As with the small intestine, the total length of the large intestine varies from person to person. Heavier people, younger people, and males generally have longer intestines. In most people, it is about 5 ft long.

The colon is the longest part of the large intestine, while the cecum measures about 2.4 in long. The rectum is about 7.5 in long, and the anus, the smallest part of the large intestine, is about 1 in long.

Some people with certain health conditions may need to undergo a colon resection, or colectomy, to remove part of or the whole large intestine.

People who find it difficult to visualize the length of the intestines may find these comparisons helpful:

The length of the intestines can vary greatly among individuals. Research suggests that the combined length of the small and large intestines is at least 15 ft in length. The small intestine can measure about 916 ft, while the large intestine is roughly 5 ft long.

The intestines have the important role of helping break down and absorb nutrients from food and drink. Generally, the length of the intestines should not affect a persons life.

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How long are your intestines? Length of small and large intestine - Medical News Today

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If your Instagram feed is any indication, everyone and their mom is trying intermittent fasting right now, and maybe youre interested in it, too. People swear intermittent fasting can have a slew of different benefits, from reseting your relationship with food to weight loss. But it can be tricky to do it right, and understand what foods and drinks break a fast (and thus defeat the purpose of having a fasting window).

Here's the thing: Fasting doesnt mean you have to go about part or all of your day without putting anything in your body. And, while the fasting police arent going to come after you if you dont fast perfectly, it makes sense that you want to do this the right way.

You can probably guess that water is okay (and a must) during a fasting windowyouve got to stay hydrated, after allbut what about stuff like coffee and tea, which is ~basically~ water? And can you have a little sugar or creamer in there, too, or is that off-limits? Is there some kind of calorie limit here? Also, whats the best thing to eat and drink when youre ready to break your fast?

So many questions! But dont stressdietitians have *all* the answers for you right here on what does and doesn't break a fast.

Before we get into what you can and cant eat and drink, its a good idea to go over what intermittent fasting involves in the first place. Intermittent fasting focuses on following a pattern of periods of eating and fasting, i.e., times when you eat and dont eat. Intermittent fasting usually involves fasting for a certain number of hours or even days that are spaced out during the week.

There are plenty of types of intermittent fasting to choose from, but some of the more popular forms include the 16:8 diet, where you fast for 16 hours a day and eat only during eight hours (most people tend to stop eating at a certain time in the evening, like 6 p.m., and then wait to eat again until 16 hours later), and the 5:2 diet, where you eat less than 500 calories for two non-consecutive days a week (for men, its less than 600 calories) and eat normally for the rest of the time.

Research has linked intermittent fasting with lower insulin levels and blood pressure, and increased appetite control. Some people also lose weight while intermittent fasting.

Technically, fasting means refraining from having any kind of food. As a result, Any amount of calories will break a fast, says Scott Keatley, RD, of Keatley Medical Nutrition Therapy.

The rule of thumb floating around the Internet is that 50 calories will break your fast, but this is based on one random guy's experience and has been repeated so often that people believe it's true, he says. But, Keatley emphasizes, Any amount of calories will break a fast [because] the ingested energy will be broken down as quickly as possible and provided to your cells.

Theres unfortunately no hard-and-fast research that gives a set number of calories that are okay for fasting, says Jessica Cording, MS, RD, author of The Little Book of Game-Changers. Plus, she points out, everyones metabolism is different, so what jump-starts you out of a fast may be different from what does the same for your friend.

Also, theres this, per Cording: As soon as you consume enough calories to give your body energy to do anything, that brings you out of that fasting state because your body has been given fuel to work with. Basically, having any amount of calories means you're rolling the dice with leaving your fasting state.

Again, fasting by definition means youre not having food, so this is really more about what you can drink. That includes:

Some people will drink chicken broth or bone broth, or add MCT oil, ghee, or coconut oil to their coffee during a fast, but all of these will break your fast, Cording notes. Broth is kind of surprising, but Cording points out that bone broth in particular has plenty of protein. What can happen is, when you consume the broth, your body uses the amino acids as fuel and then youre not longer in the fasting state, she says.

This is slightly tricky. Vitamins and minerals have no calories in themit's the stuff companies put with the vitamins that have calories, Keatley says. Usually salt, potassium, and various sugars are used to bind with the vitamins and minerals as a delivery system, he says, adding that reviewing the ingredient list on your multivitamin is the only way to know for sure. In general, most vitamins have between seven to 10 calories each, although gummies have more due to their sugar content, Keatley says.

Theres also this to consider: If youre taking a fat soluble vitamin like vitamin D, youll really want to have it with food, because its absorbed better in your body with fat, Cording points out.

Overall, Cording says its better to try to take supplements during your non-fasting state, just to be safe.

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Time to break your fast? Go into it gently and choose wisely. Eating a bunch of food thats high in carbs and sugar in a short period of time wont make you feel great, Cording says. If you drop a big load of carbohydrates into your bloodstream on an empty stomach, youre going to feel uncomfortable, she says. It could set you up for glycemic instability throughout the day, causing problems with energy levels and appetite control. It could work against you.

Its easy to overeat when you break a fast (because, hello, you're hungry!), but planning out what youll do when you eat again can help. If you're going to give this diet a try plan, plan, plan, and cater it to your life, Keatley says.

Cording recommends starting with something on the smaller side that also has a good amount of fat, like nuts and seeds, which she calls a good starting place. For example, you can have a handful of almonds while you make a bigger meal to ease your stomach into eating again.

Since you only have so much time in your day to fit in healthy foods, Keatley says it's best to focus on nutritious options. I would recommend a complete protein that has healthy fats and is loaded with vitamins and minerals, like eggs, he says. You still need to get about 25 to 35 grams of fiber in your system, so having high fiber products as well such as beans, legumes, and anything ending in -berry should be on the plate. Healthy oils like avocado and olive oil can also give you energy, he says.

Then, Keatley recommends that you give yourself a few hours break and go again with the same formula but different foods.

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What Breaks A Fast When Intermittent Fasting? What To Eat, Avoid - Women's Health

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It is no secret that overweight affects almost every third Romanian. In order to find out what really stands behind the famous StockholmDiet.com and whether it is really possible to lose weight easily and quickly, we asked Rzvan (49) from Bucharest to try it himself. Rzvan is still amazed at the results he has achieved - he has lost 20 kilograms of excess weight quickly and effortlessly

What was your previous weight loss experience?

I just pretended that being overweight was not a problem. I reassured myself that men never look fat, that they are curvy (laughs). I ate the usual greasy, floury and sugary dishes and recklessly continued to gain weight. It seemed to me that eating healthy means eating tastelessly, but I like to eat well!

Why did you decide to lose weight now?

I was already getting used to my "typical" look, but the overweight started to disturb my health when running and doing sports. It was angry on myself and hated my big belly! I gave myself the command to "lose weight" and started looking for recommendations for a good diet with a professional service.

How did you find out about the StockholmDiet.com?

The Stockholm diet had been tried by a well-known doctor of mine, who was very satisfied with the result. He advised me to try it too.

Click here - StockholmShape.com - healthy eating and beautiful body without leaving home

How did the dieting process go?

I completed a free test to answer questions about my previous eating habits and health. Soon I received my online diet plan and started to follow it without hesitation.

I noticed that the weight gradually decreased, but I kept in mind the possibility that it could return any day. The suspicions vanished on the 7th day in the diet, when I realized that I had already lost 6 kilograms. I decided to continue because the weight dropped well and it gave me satisfaction! In a short time, I have lost a total of 20 kilograms and regained the joy of running. I no longer have to carry a heavy fat "belt" and my whole body has become lighter. Now I have a completely different view of living!

What would you recommend to other people who also want to lose weight?

Take the StockholmDiet.com as a service to yourself and just try it for a few days. Families are happier: men and women turn into a slim and powerful people. I think each of us deserves this feeling!

This is not another diet - this is your year's best decision to live better - without extra weight.START HERE AND NOW WITH A FREE TEST!

(p) - This article is an advertorial

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(P) The most popular diet in Romania: Here's how it went for Rzvan, aged 49 & 20 kg overweight - Romania-Insider.com

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The weight loss journey is never an easy one. You need to focus on multiple aspects like exercising, having restricted diet plans and controlling your urge of overeating. When you are looking for weight loss supplements, herbal juices are quite popular in the market. Made from a variety of ingredients like fruits and vegetables, these juices will help you lose weight or burn fat quickly. With a variety of weight loss juices available online, you can easily choose the right one for you based on your flavour preferences according to the ingredients.

To help you lose weight quickly and effectively, we have a list of some of the most popular weight loss juices available online in India. Have a look at this list and go for the weight loss juice that fits in your budget.

350 ml of this vinegar is available for just Rs 151 after discount.

You can buy a 1-litre pack of this juice for just Rs 217 after discount here.

You can have this juice twice a day or as directed by your physician to gain the benefits of these healthy ingredients. Get this juice here.

Make sure that you refrigerate this bottle of juice after opening the lid. Get this juice here.

Since this vinegar is free from sulphates, parabens and other harmful ingredients, you need not think too much before adding it to your diet plan. You can buy this vinegar here.

You can buy this juice for just Rs 500 after discount here.

This juice is ready to drink and is free from refined sugar. You can buy this pack of weight management juices here.

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Weight loss juice: 8 Herbal juices that you can add to your diet plan - Times of India

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I'm roughly 64 kg at the moment. I work from home so I don't do much exercise or get much time to exercise. How much weight is healthy to lose per week to get to 55 kg?

If you're looking to lose weight 0.5 kg to 1 kg a week is considered healthy. Losing large amounts of weight quickly can increase your risk of putting the weight back on again, and more, so losing weight steadily is generally recommended. You can do this by cutting out refined carbohydrates such as white flour products and sugar, ensuring you have protein with every meal, healthy fats such as oily fish, avocado and olive oil and filling half of your plate with non-starchy vegetables such as greens and salad vegetables. Although you don't have much time to exercise try to go for a brisk walk for 20-30 minutes a day, which will help weight loss as well as promote good health.

I recently had major surgery and was left so weak and without any nutritional help. I am looking for some help to get my body back on track.

Wed suggest foods rich in nutrients to help your body to recover. Specifically, you need foods rich in protein, calcium, vitamins C, B, D, magnesium, manganese and zinc. So, this means including lots of fish, lean meat, eggs, nuts, and seeds for added protein, vitamins and minerals, plus green vegetables and fruit. Perhaps in addition you could consider taking a multi vitamin and mineral supplement, if you are not on any medication to boost your intake. If you are on medication, speak to your doctor before taking nutritional supplements. Avoid fizzy drinks and other high sugar foods.

What are the best foods to eat before and after working out?

Before working out, fast release carbohydrates will help you out to obtain the energy your muscles need. You can drink home-made orange juice with fresh (e.g. bananas) or desiccated fruits (e.g. raisins). Another option would be white bread sandwiches with fat-free cream cheese. Fat would not help you at this stage. Therefore, in case you drink milk, choose skimmed and lactose-free milk. After working out, a combination of fast release carbohydrates (similar to the ones mentioned above) and protein (fat-free yoghurt, skimmed lactose-free milk, cottage cheese) will be ideal to refill you glycogen deposits and also promote the muscle formation.

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ASK A NUTRITIONIST | EXPERT ADVICE - MAG THE WEEKLY - Mag The Weekly Magazine

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For as long as I can remember, I've driven myself over the edge trying to bring my weight down.

As a petite woman who is barely five feet tall, even the slightest uptick is visible on my tiny frame. I have always been very conscious of looking plump, which acquaintances don't fail to point out. "Oh you look lovely, but a bit chubbier than before," they say nonchalantly while sipping their coffee.

I hated every minute of it. People talk about feeling a great adrenaline rush from the gym, but I felt the opposite. I felt suffocated, as if someone was sitting on my chest. I have always felt like your body knows when you hate something, and so mine remained defiant. It wouldn't shed any pounds, no matter how hard I tried. It knew I hated going to the gym. I wanted to scream at it.

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I obsessed over their Instagram feeds and sent screenshots to my friends. "Will he still want to date me if I don't have a thigh gap like that?" I asked them. A small waist, flat tummy, big booty and a thigh gap: that's what I was aiming for.

Instead of monitoring my food habits or dieting, I started going for runs for the sake of sanity. This time, weight loss was not a motive: I had never been able to bring my weight down before, so I finally stopped focusing on it. Sometimes, I didn't even run, but walked endlessly at a languid pace, taking in the surroundings and allowing myself to breathe as the world crumbled in the wake of coronavirus. It helped clear my mind, and I was hooked on it.

I focused on not caring about a number, and ate whatever I wanted without feeling guilty. Getting through the day was hard enough, and I didn't have it in me to obsess about an ideal body anymore. It feels sad now, remembering how I equated my self-worth with a number. I judged myself and let myself wallow in self-loathing, even though I was perfectly healthy.

No matter how hard I tried to push past it, deep down, I refused to believe that my body would change as I got older. I still wanted to be able to say in a cooing voice, "I don't have a diet or a work-out routine, it's just natural." But nothing I was doing to my body these last few years was natural.

My pandemic experience taught me to respect, not punish, my body. I started loving my body, even if that meant not having a thigh gap or a tiny waist. I still go for runs - not because I want to lose weight, but because I want to remain healthy and feel relaxed. At the end of the day, it's about listening to your body and respecting its likes and dislikes.

It's been constantly raining where I am, and I haven't gone for a run in about a week. But I am not losing my mind over it, or worrying about putting on "quarantine pounds." The batteries of my new scale ran out again last month, and I haven't felt an urge to replace them anytime soon. I don't know my weight, but I know that no matter what, I am not scared of it anymore.

Read more:
After years of dieting, I finally stopped obsessing over my weight - and lost 20 pounds - Business Insider India

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We all know that exercising is a great way to improve mood as during workouts, our bodies release serotonin, the 'happiness hormone'. You are probably also aware that having a healthy, balanced diet can help you lose weight and boost metabolism too. But what you might know is that you can reduce stress and improve mood by eating the right type of food. Is it possible to eat yourself happy?

Few people are likely to turn to diet and nutrition as a way to combat poor mood. The link between mental health and nutrition is well underestimated, however increasing evidence suggests that good nutrition can significantly support mental health. The food we eat can impact a number of mechanisms involving neurotransmitters, hormones and other biological processes in the body.

To help us better understand the effects of our diet on our mental health, we asked James Collier, Head of Sustainable Nutrition and co-founder at Huel, to explain the ways in which food affect our mood and how we can use this knowledge to take better care of ourselves.

(Image credit: Getty Images)

Most importantly, why do we get hungry? Biology lesson time!

There are two hormones that play a major role in when and how much we eat: leptin and ghrelin. A research paper published in 2006 in Obesity Review tells us that "Leptin is a mediator of long-term regulation of energy balance, suppressing food intake and thereby inducing weight loss. Ghrelin on the other hand is a fast-acting hormone, seemingly playing a role in meal initiation."

Basically, the body produces ghrelin to make you hungry and leptin when it's time to stop eating. It's important to understand that ghrelin is a signal hormone and it activates in regular intervals to remind you to eat. It is essential for us to eat and the body secretes ghrelin when you usually have food. It doesn't mean you need to eat straight away: ghrelin levels drop after a while, regardless if you have food or not. This is why you can feel really hungry but not eat and when you actually get around to eat, you aren't hungry anymore.

Leptin has an opposite effect to ghrelin: it signals when the system is 'full' so you stop eating. Leptin signals are slightly delayed so it is beneficial to eat slower to allow the body to react to nutrients.

Another hormone to mention here is dopamine. Dopamine is a neurotransmitter that gives rise to positive feelings of pleasure. As James explains, "Dopamine causes us to seek pleasure and start hunting for food, which these days, when food is available in abundance, means running to the snack cupboard for a chocolate biscuit.

Not only this", he adds, "but dopamine causes our brain to remember how pleasurable the chocolate biscuit was, causing us to want to eat it again and ultimately chasing foods that give us the highest dopamine surge. Thats why, when we feel stressed or sad, we seek foods that will give us the most pleasure and comfort eat.

James top tip: Try incorporating turmeric into your diet, such as in curries or even a latte. Its active ingredient, curcumin, has been found to increase levels of dopamine. And if you are finding yourself reaching for the biscuits too often as your body tries to chase down a dopamine surge, then it is worth relooking at what youre eating more generally in the day. Opting for satiating foods at lunchtime will help keep ghrelin, the hunger hormone, at bay.

We already mentioned serotonin earlier and it's time to return to the subject of the 'happiness hormone'. According to hormone.org, "Serotonin is the key hormone that stabilizes our mood, feelings of wellbeing, and happiness" but "Serotonin also helps with sleeping, eating, and digestion."

Its possible for some of us to have lower levels of serotonin, due to aspects such as our genetic makeup or adverse life events, however good nutrition can be beneficial in increasing serotonin levels and stabilising moods", James says, "Foods rich in omega-3 fats, low-GI carbs and soluble fibre have been shown to increase serotonin levels. "

GI refers to 'glycemic index' and "it shows how quickly each food affects your blood sugar (glucose) level when that food is eaten on its own", as defined by the NHS. High-GI food 'spikes' blood insulin levels and are generally recommended to reduce the amount of these in the diet. Low-GI foods are a different story.

As James explains, low GI foods will give you sustained energy and stabilise your mood throughout the day, rather than high GI foods (like cakes and sweets) which will make both your energy and mood crash. Recent evidence has also found that most of the serotonin in our bodies is produced in the nervous system, such as that of the intestines. This is partly linked to the gut microbiome, so looking after this with soluble prebiotic fibres and probiotics could have a bigger impact on your happiness than you may think.

Jamess top tip: For a hit of omega-3 fat, low-GI carbs and soluble prebiotic fibre in one meal, try a mix of chia seed and oat porridge for breakfast, or salmon, lentils and green beans for dinner.

(Image credit: Getty Images)

As well as hormones, certain micronutrients can a significant impact on how we feel and think. One of these is magnesium, and as James explains, "its main function in the body is energy regulation, muscle and nerve function. However, there is some evidence to suggest it plays a role in regulating stress too. Low levels have also been associated with anxiety, whilst those who have been found to supplement with magnesium have shown mood stabilising effects."

Interestingly, a study called "Anxiety and stress among science students. Study of calcium and magnesium alterations," published in 2006, found that students undergoing stressful exam conditions had increased amounts of magnesium in their urine, suggesting that magnesium plays a role in the bodys stress response and levels are ultimately left lower. "Scientists agree more research is needed, but as dietary intake of magnesium has been shown to be insufficient in Western populations, theres no harm in upping our intake, Jason concludes.

Jamess top tip: The Recommended Dietary Allowance for magnesium in the United KIngdom is 300 mg for men and 270 mg for women. A 50-gram serving of spinach contains around 40 mg of magnesium and one avocado provides 58 mg.

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This is part of T3's Fit for 2021 programme, which will be running throughout 2021 to get everyone fit and healthy. We aim to bring you tips on diet, lifestyle and exercise that will help you shape up for what is certain to be a challenging year for many. One thing we can guarantee: it WILL be better than last year. And hopefully we'll help you get the most out of it.

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Eat yourself happy: Nutritionist explains how eating right can reduce stress, improve mood and more - T3

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There are countless things people do or eat in their pursuit to lose weight.Having eggs for weight loss is one that all weight watchers and fitness experts suggest.But, how about we tell you, there is a diet plan which just involves eating eggs and promises to make you drop the kilos faster?As baffling as it sounds, the egg diet plan is something which a lot of people try, and vouch for its promises to promote faster weight loss.

We explain to you how the diet works, its benefits and all you need to know about the same:

What does the egg diet plan involve?

Simply said, the egg diet plan is a novel weight loss strategy which requires dieters to consume at least one big meal of the day centring around eggs, traditionally considered to be a breakfast food.

The egg diet is also considered to be highly helpful for weight loss since it is ideally a low-calorie, protein-rich food which can help shed kilos faster and not make a person lose muscle mass.

Besides an obvious focus on eggs, the diet plan entails you to have three meals in a day, without snacking, have sufficient water intake ( and have other zero-calorie beverages).

The two most commonly followed variations of this dietplan are - an egg-only diet or a boiled egg diet.

What can you eat?

While the primary focus of the diet remains consuming eggs for weight loss, a lot of the other aspects depend on the foods you do eat.

There are variations of this diet plan which include foods like grilled chicken, seafood and steamed vegetables, but eliminate starchy, carbohydrate-rich foods.

In general, snacks and aerated drinks (which add calories) are forbidden. While one meal of the day needs to have an egg preparation, the other two meals can also have some form of lean protein.

A person can also add some form of low-carb vegetables, fruits. High-carb foods such as grains, some vegetables and fruits are not allowed. Processed foods are again a big no-no.

The diet is planned in such a way that you restrict certain foods for a few weeks time and then slowly ease back into a healthier eating pattern. There is also a variation of a diet which only allows a person to have just eggs and water.

Thre are also some interesting fad variations of this diet plan.

In an egg and grapefruit diet, a dieter is allowed to have a piece of grapefruit with eggs or some lean protein at every meal. No other fruit should be consumed.

It is usually practised for 14-21 days, no longer than that.

There is also an extreme version of the egg diet- one where a dieter survives on eggs (hard-boiled) and water for two weeks time. Since it comprises of a person solely relying on a single source of nutrition, it may not be so sustainable and can devoid you of other important vitamins and minerals.

Another form of the egg diet is the medical egg diet, wherein, a person consumes one egg with every meal, along with a piece of bread. Apart from eggs and bread, any number of low-calorie fruits and veggies can be included with this and beverages like water and black coffee can also be had.

There is also another version of the egg diet which pushes your body into ketosis to burn fat. As per this, a person is required to have eggs with fats like butter and cheese (the ratio is one egg to one tablespoon of fat), which makes the body produce ketones and lose weight. This is known as the Keto egg diet.

Having alcohol, sugary, processed foods, milk, juices, refined carbohydrate sources are also not allowed to be eaten with the diet.

Whats interesting to learn about the egg diet for weight loss is that unlike other diets, people arent encouraged to exercise during the dieting period, since a restricted diet plan could induce fatigue and may not help fuel the workout.

Are there any benefits?

A good benefit of the diet is that it restricts you from eating processed or unhealthy additives like sugar or too much caffeine, which are bad for you.

The diet has been designed to be continued for a maximum of some weeks time. Hence, the diet can be beneficial if short-term weight loss is on your mind.

The diet is also an inexpensive one since most of the ingredients in the diet are a staple, readily available foods. It also doesnt make you rely on other supplements or food brands for weight loss.

Are there any dietary shortcomings?

One of the biggest concerns with the diet is its restrictive nature. The diet solely focusses on the consumption of low-cal, low-carb foods and ditches other food groups from your meal plan. While the working of such a diet may speed up weight loss in the short run, restrictive diets aren't sustainable in the long run. Some even end up gaining weight after following restrictive diets.

Restrictions may also potentially increase your risk of nutritional deficiency and drain you of energy, which one needs to be careful about. After a while, the structure of the diet can also seem boring and prove difficult to follow so make you pick wisely.

One should also remember that eating eggs without moderation can induce digestive issues. Since the diet is devoid of fibre, having too many eggs can cause gastrointestinal problems. It can also raise cholesterol levels. The lack of carbohydrates in the diet can also leave you tired and fatigued more often since the body doesn't have good energy sources to rely on.

More:
Egg diet for weight loss: Health benefits, side-effects, all you need to know about it - Times of India

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While eating less and moving more are the basics of weight control and obesity treatment, finding ways to help people adhere to a weight-loss regimen is more complicated. Understanding what features make a diet easier or more challenging to follow can help optimize and tailor dietary approaches for obesity treatment.

A new paper from the School of Nursing analyzed different dietary approaches and clinical trials to better understand how to optimize adherence and subsequent weight reduction. The findings are published in the Journal of Clinical Investigation.

There is not convincing evidence that one diet is universally easier to adhere to than another for extended periods, a feature necessary for long-term weight management, says Ariana M. Chao, assistant professor of nursing at Penn Nursing and lead investigator of the paper. Progress in improving dietary adherence could result from greater efforts to examine mechanisms underlying interindividual variability in responses to dietary approaches. The more we understand the characteristics of individuals who are trying to lose weight, the more able we may be to identify dietary interventions that facilitate their efforts.

Read more at Penn Nursing News.

See the original post:
Dietary attachment and the fight against obesity | Penn Today - Penn Today

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