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To allow community members and scientists to find out which toxins may be lurking in their drinking water as a result of fracking, a new, interactive tool has been created by Penn Medicine researchers.

By typing the ZIP code into the website or accompanying app - called WellExplorer - a person in the USA can view the closest fracking sites in your state, learn which chemicals are used at those sites, and view their levels of toxicity.

Exposure to hydraulic fracturing fluid in drinking water has been shown to increase the risk of respiratory problems, premature births, congenital heart defects, and other medical problems. But not all wells are created equal. Since different hydraulic fracturing -- or fracking -- sites use a diverse mix of chemical ingredients, often individuals and researchers are in the dark about the health consequences of living near a particular well.

In a recent study, published in Database: The Journal of Biological Databases and Curation, the WellExplorer apps creators found, for example, that wells in Alabama use a disproportionately high number of ingredients targeting estrogen pathways, while Illinois, Ohio, and Pennsylvania use a high number of ingredients targeting testosterone pathways.

The information found through WellExplorer might be particularly relevant for individuals who use private water wells, which are common in rural Pennsylvania, since homeowners may not be performing rigorous testing for these fracking chemicals, according to the studys principal investigator Mary Regina Boland, PhD, an assistant professor of Informatics in the Perelman School of Medicine at the University of Pennsylvania.

The chemical mixtures used in fracking are known to regulate hormonal pathways, including testosterone and estrogen, and can therefore affect human development and reproduction, Boland said. Knowing about these chemicals is important, not only for researchers who may be studying health outcomes in a community but also for individuals who may want to learn more about possible health implications based on their proximity to a well. They can then potentially have their water tested.

While FracFocus.org serves as a central registry for fracking chemical disclosures in the United States, the database is not user-friendly for the general public, and it does not contain information about the biological action of the fracking chemicals that it lists. In order to create a tool that could provide more in-depth, functional information for researchers and individuals alike, the Penn researchers first cleaned, shortened, and subsetted the data from FracFocus.org to create two newly usable files that could be in used in WellExplorer website and app.

Because the research team also wanted to provide toxic and biological properties of the ingredients found at these well sites, they integrated data from the Toxin and Toxin Target Database (T3DB). From that database, they compiled information on fracking chemicals protein targets (and the genes that encode those proteins), toxin mechanisms of actions, and specific protein functions.Moreover, they extracted the toxicity rankings of the top 275 most toxic ingredients from the Agency for Toxic Substances and Disease Registry, as well as a list of ingredients that were food additives as described by Substances Added to Food Inventory. The team then linked all of that information together and created a ZIP Searcher function into their web tool, so that people could easily find their exposure risks to specific chemicals.

The information had been out there, but it was not all linked together in a way thats easy for regular people to use, Boland said.

However, Boland added that the use of chemicals at a fracking site may not necessarily mean that those chemicals would be present in the water supply, which would be dependent on other factors, such as what type of soil or bedrock is being drilled into, and the depth of both the hydraulic fracturing well and an individuals private well depth. Nonetheless, WellExplorer provides a starting point for residents who may be experiencing symptoms and want to have their water tested.

Beyond information-gathering for individuals, WellExplorer can also be used as an important tool for environmental scientists, epidemiologists, and other researchers to make connections between specific health outcomes and proximity to a specific fracturing well. From a development standpoint, this means that the research team had to be conscious of the two audiences when designing the website and app, said Owen Wetherbee, who aided in the development of WellExplorer while interning in the Boland Lab.

Nationally, researchers are trying to link fracking to health outcomes, and I believe that a large reason why answering that question is challenging, is because different wells are using different ingredients, and so, the side effects of exposure would be different from place to place, Boland added. What this app gives you is some information about where to start looking for these answers.

(This story has been published from a wire agency feed without modifications to the text. Only the headline has been changed.)

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Interactive tool allows people to check toxicity of drinking water in their area, learn which chemicals... - Hindustan Times

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September is Polycystic Ovarian Syndrome Month, and while this is a condition that is hard to treat, as hormones go into overdrive and create symptoms throughout the body, there are dietary ways to alleviate some of the worst symptoms, and most of the foods doctors recommend are plant-based.

PolyCystic Ovarian Syndrome, also known as PCOS, is one of the most common endocrine disorders among women of childbearing age. In the United States, 1 in 10 reproductive-age women will experience PCOS in their lifetime.

The syndrome is thought to be caused by hormonal imbalance, which is linked to metabolism problems that may affect a woman's overall health, reproductive health, and appearance. Specifically, PCOS patients are likely to have high levels of androgens, or testosterone, whichin turncan lead to symptoms such as excess body hair or Hirsutism, and cystic acne, irregular or painful menstrual cycles, orsmall cysts on the ovaries, that only show up on an ultrasound. Moreover, 80 percent of PCOS patients tend to be overweight or have excess fat around the belly, which leads to difficulty processing the hormone, insulin. Because of the excess weight associated with the condition, PCOS patients can often have higher rates of sleep apnea, joint pain, and trouble with conceiving.

While there are medical and pharmaceutical treatment options to manage symptoms, lifestyle changes are key to long-term success when treating PCOS, and dietary changes are often recommended as the first intervention.Dr. Shebani Sethi Dalai, MD, MS, the Founding Director of Stanfords Metabolic Psychiatry Clinic, and Silicon Valley Metabolic Psychiatry advises that patients need to focus on the connection between metabolic function and mental health as well, to help come up with a strategy for dealing with PCOSby reducing inflammation and insulin resistance through food choices.

Research shows that healthy eating and physical activity can help manage symptoms of PCOS, says Dr. Sethi Dalai. This includes blood sugar and insulin resistance, which we often see in PCOS and is a cause for infertility in young reproductive-age women.

Food choices matter when dealing with PCOS, according to astudy published in the International Journal of Reproductive Medicine, which examined the relationship between a Healthy Eating Index (HEI) and PCOS. Researchers found that the consumption of whole grains, plant proteins, and fewer refined grains was associated with a lower risk of PCOS in women ages 20-40. Here are the six best foods to eat if you are dealing with PCOS.

Green leafy veggies like broccoli, brussels sprouts, and cabbage are filled with tons of magnesium, which are incredibly helpful in tackling insulin resistance, seen in many individuals with PCOS. One study published 2019 in Food Science & Nutrition found that increasing dietary fiber and magnesium may assist in reducing insulin resistance and hyperandrogenemia (the increased production of androgens, common in women with PCOS). Leafy greens, such as spinach, collard greens, and mustard greens contain high amounts compared to other vegetables. One cup of cooked spinach has 157mg of magnesium (37% DV). Leafy greens are also filled with nutritious vitamins and minerals, such as iron, manganese, and Vitamins A, C, and K.

Fibrous, non-starchy green vegetables can be consumed with each meal. They are helpful in reducing blood sugar and they add to the magnesium daily value needed, adds Dr. Sethi Dalai.

This family of nutrient-dense plants of chickpeas, beans, lentils, peas, and soybeans are loaded with rich fiber, protein, and zero cholesterol. A 2018 study published in Nutrients examined the association between certain beans and pulses in effectively reducing insulin resistance. Findings supported how legumes such as soybeans and pulses are known to be beneficial for diabetes management as a result of their low glycemic index, which leads to a low rise in blood sugar after consumption. Research shows that women who have PCOS have a higher risk of developing type 2 diabetes, due to high glucose levels and insulin resistance. Lentils and chickpeas can be an easy protein boost to your plant-based tacos, salads, and soup!

Unsaturated fats have been proven to balance hormones and optimize insulin levels in women with PCOS. Healthy fats such as certain nuts and seeds are filled with Omega-3 fatty acids, which has abundant health benefits for the body and the brain. A study published in 2017 in Experimental and Clinical Endocrinology & Diabetes found that supplementing with omega-3 fatty acids for 12 weeks drove a reduction in testosterone levels and improved insulin resistance in women with PCOS, through a randomized double-blind placebo-controlled trial.

Use healthier, less processed oils such as olive or avocado oil with higher heat cooking. Try eating avocado in your salad or with your breakfast. Your breakfast should have adequate fat and protein, such as egg (or substitute a plant-based protein if you are vegan) and avocado, says Dr. Sethi Dalai.

Findings from a 2018 study published in The Journal of Metabolic Diseases supported evidence that oxidative stress and decreased antioxidant status are often linked with PCOS. Colorful berries are extremely beneficial for patients with PCOS as they are filled with antioxidants that may help reduce oxidative stress. They also help control free radicals, unstable molecules that can cause damage to your body when in high amounts. Berries contain polyphenols, which have been shown to help in the management of weight, diabetes, and indigestion. Highbush blueberries (560mg), blackberries (260mg), and strawberries (235mg) are some of the colorful berries highest in polyphenols.

Berries are a good fruit choice because they are high in fiber and low in sugar compared to other fruits like mango, watermelon, or banana, says Dr. Sethi Dalai. They can also serve as a healthy dessert option.

The gut microbiota is the largest population of microorganisms in the human body, which reside in the intestine. Research has shown that gut microbiota can cause insulin resistance and may contribute to the development of PCOS by impacting energy absorption, the brain-gut axis, and much more. A 2020 study explored the consumption of probiotics to treat PCOS. Findings from the research suggested that probiotics can be used to regulate gut microbiota and treat metabolic diseases, which also points to a new therapeutic direction for the treatment of the metabolic abnormalities associated with PCOS. While many dairy products are filled with probiotics, there are a multitude of fermented vegan options such as sauerkraut, pickles, kimchi, and kombucha.

A study published in 2018 in the European Journal of Endocrinology supported evidence that women with PCOS are at high risk of contracting type 2 diabetes than their counterparts. Whole grains high in fiber, such as rolled oats, bulgur, quinoa, and buckwheat, are slow-release carbohydrates. This means that they have a low glycemic index, releasing sugar into the blood at a slower, more regular pace. Therefore, they are less likely to cause spikes in blood sugar levels. They will also give you a boost of energy and keep you satiated for long periods of time.

If you are choosing between simple versus complex carbohydrates, always choose complex since the glycemic index is lower, adds Dr. Sethi Dalai. While whole grains are higher in fiber, I would not recommend excessive consumption for someone with insulin resistance.

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The 6 Best Foods to Eat to Alleviate PCOS Symptoms - The Beet

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For seven years, Dr. Ethan Weiss, a cardiologist at The University of California, San Francisco, has experimented with intermittent fasting. The health fad, which restricts eating to specific periods of time,hit the mainstream after a series of promising studies in mice suggested that it might be an effective weight loss strategy in humans.

So Weiss decided to give it a try himself by restricting his own eating to eight hours per day. After seeing that he shed some pounds, many of his patients asked him whether it might work for them.

In 2018, he and a group of researchers kicked off a clinical trial to study it. The results, published on Monday, surprised him.

The study found "no evidence" that time-restricted eating works as a weight loss strategy.

People who were assigned to eat at random times within a strict eight-hour window each day, skipping food in the morning, lost an average of around 2 pounds over a 12 week-period. Subjects who ate at normal meal times, with snacks permitted, lost 1.5 pounds. The difference was not "statistically significant," according to the research team at UCSF.

"I went into this hoping to demonstrate that this thing I've been doing for years works," he said by phone. "But as soon as I saw the data, I stopped."

Intermittent fasting, once a trend among self-styled "biohackers," who use diet and lifestyle tweaks to try and improve their health, has become increasingly mainstream over the last decade. Instagram influencers regularly weigh in on the trend, and super-fit celebrities like Hugh Jackmanhave said it helps them get in shape for movie roles. In Silicon Valley, entrepreneur Kevin Rose launched an app called Riseto help people monitor their fasts, noting that the scientific data "starts to get pretty exciting." Twitter CEO Jack Dorsey and the actress Jennifer Aniston also rank among the famous fans.

With so many stars touting its benefits, in 2019, intermittent fasting was the top-trending diet search in Google, according to Google Trends data.

But scientific evidence in humans is still thin. So the UCSF study, dubbed TREAT, led by Weiss and graduate student Derek Lowe, aimed to fill some of the gaps in research with a randomized controlled trial.

Starting in 2018, they recruited 116 people who were overweight or obese.All the participants received a Bluetooth-connected scale, and were asked to exercise as they normally would.

Weiss suggests that the placebo effect might have caused both groups to lose weight: Many people will pay closer attention to what they eat when enrolled in a nutrition study, meaning they're more likely to make healthier food choices.

So going forward, he says, consumers should be increasingly skeptical about any nutrition study claiming weight loss benefits that doesn't involve a control group.

There may also be a potential downside to intermittent fasting. A smaller percentage of participants were asked by the researchers to come on-site for more advanced testing, including changes in fat mass, lean mass, fasting glucose, fasting insulin and so on. Through those measurements, researchers discovered people who engaged in time-restricted eating seemed to lose more muscle mass than the control group. Weiss says the outcome wasn't definitive, but he is hoping to conduct further studies down the line.

There's also a need for further studies to show whether intermittent fasting is safe for people over 60, or those with chronic ailments like diabetes and on medications.

Still, Weiss isn't yet ready to write off intermittent fasting entirely -- there may be benefits around fasts during different times of day. Weiss' study had participants skip food in the morning. He didn't study the effects when it came to missing meals at night.

But for now, he won't be recommending it to his patients.

"Just losing weight alone doesn't mean good things are happening for your health," he explained.

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Intermittent fasting doesn't help you lose weight, UCSF study suggests - CNBC

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Black beans are plant-based and gluten-free. Sometimes also referred to as a superfood, black beans are actually worth the hype. These are high in protein, folate and loaded with fibre.

According to USDA, the dietary reference intake for fibre is 25 grams for women and 38 grams of men.

1/2 cup of black beans has around 8 grams of fibre, which is a significant amount coming from one serving of a carb.

Black beans are also low in fat. 1/2 cup black beans have less than one gram of fat and yet packed with protein (7 grams) and have around 20 grams of carbs.

It makes for one of the best meal options for vegetarians when consumed with brown rice. The combination provides you with nine essential amino acids, which makes it a complete source of protein.

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The best carb to eat if you are trying to lose weight - Times of India

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For decades, James Hill, PhD, the chair of the nutrition sciences department at the University of Alabama at Birmingham, has focused his career on health and wellness.

His resume includes serving as chair of the World Health Organizations Consultation on Obesity, along with creating guidelines for the treatment and prevention of obesity in the United States.

Today, hes delivering the keynote address at the Virtual Annual Meeting of the North American Menopause Society (NAMS) to discuss the concept of wellness.

He says this notion is tough to pin down and that many Americans are failing in their attempts to manage chronic diseases and overall well-being.

Ahead of his address, Hill took the time to speak with Healthline to discuss how the ongoing COVID-19 pandemic has shone a light on the wellness of Americans, the ways the concept of wellness has changed over time, and how people can find the motivation to develop healthier habits.

James Hill: What I have found is that the physicians who are more involved in the total health of the person understand the idea of overall wellness. The OB-GYNs get it because oftentimes, theyre almost providing primary care to their people.

I found that these are the people who understand that you cant just look at a persons insulin sensitivity or their blood pressure. Those are important things, but you really need to take on the patient as a whole.

So I found that this group maybe is a little bit more open to thinking that way than some other specialties.

I started out by asking why we need a concept like wellness and Ill use COVID-19 as an example. We know that people with health disparities, underlying conditions, etc., are more prone to the complications of COVID-19.

Rather than noting that its affecting people with diabetes or obesity or heart disease, I think it really shows how all these things are related.

As a country, were just not well. Were suffering from so many of what I call lifestyle-related chronic diseases. I think we definitely need a concept like wellness that can unite obesity, cardiovascular disease, diabetes, and so on.

But then theres measurement and thats where I think theres a real problem.

It started out with assessing the physical part, the mental part, or even the spiritual part. But then people started expanding it, so now there are definitions of obesity that have 5 dimensions, 6 dimensions, 7 dimensions, then 8 dimensions. It gets to the point of almost being too much because youre trying to measure everything.

So the way we measure it right now is we measure each dimension. Were measuring financial wellness, social wellness, and so on, and were trying to come up with measurements that sort of link some of those things together.

To me, thats where theres a real need in the field to develop a simple measurement device that would get at wellness.

The other thing to note is that wellness isnt just absence of disease. Wellness is more about whats right with you than whats wrong with you. Thats a concept thats resonated with me over the years.

If you talk to people about preventing diabetes or heart disease, youre still focusing on the bad stuff.

You could be talking about being able to play with your grandkids or be able to go out and take a hike, those kinds of things. People like to talk about that, so when we focus on wellness, its in a way, this holistic concept that we need.

The devils in the details because unless we can figure out a good way to define it and measure it, its going to be tough to get any traction with it.

It points out all the more reason that we have to tackle these lifestyle issues.

I mean, we had plenty of reasons before. I could talk about all the health risks of obesity or I could talk about how living with diabetes really decreases your quality of life.

But I think, more than anything, it shows that as a country, were pretty unwell.

When a challenge like COVID-19 comes along, it really exposes that as a problem for our country.

Im fascinated by what different countries do around the world.

In recent years, Ive been arguing that happiness is as important as health in overall wellness. You see in all these surveys and studies assessing happiness that the United States is never very good at being happy.

Interestingly, the Scandinavian countries are always high up on the happiness index. People like living there; their quality of life is higher. So I do think there are some things we can learn from countries around the world about that part of it.

I started out way more focused on physical health: fitness level, risk of diabetes, and so on.

In recent years, whats become clear to me is that one of the key parts of this is the whole mental or psychological component.

We do a lot of weight loss research. For years, I did weight loss programs and people would lose weight and then regain it. Its like, Whats going on? I gave you a good diet and a good exercise plan, so why didnt you follow it?

Then, I realized that part of it is that we were making it about weight when what it was really about is how people live their lives.

So that really got us focused on the motivation for all this change, which led us to looking at life purpose.

It sounds funny in a weight loss program because people just want to lose weight, and were telling them that they have to understand their life purpose.

We found that when people see the disconnect between their purpose in life and how theyre living their life, its a huge motivation to change. People realize theyre not living their lives how they want to.

We try to tell people that part of wellness is aligning how youve always thought about your reason for being and your purpose in life with how youre living your life.

When its just about weight loss, that person might weigh less and have a lower risk of diabetes or heart disease, but theyre not necessarily going to be well.

So adding the sense of purpose and the mental health part of it is crucial to me.

You mentioned the word culture, which I think is very, very important.

People talk about how we need to create a culture of health or a culture of wellness, and I dont think you can do that by focusing on disease. I think motivating against disease isnt what really gets to people.

I can give you an example in our work in weight management. If you ask people why they want to lose weight, oftentimes what they will tell you is that they want to manage their health or blood pressure.

What we find is that when you dive deeper, thats rarely the major motivation. Their real motivation is much more emotional than logical.

Yes, preventing disease is a good outcome, but when we ask people whats great about that, they dont point to the outcome. They say theyve gotten their life back or their relationships are better.

These are the things that people value, and I dont think we can create a culture of valuing that wellness just by focusing on preventing chronic diseases.

First step we always ask people to think about is why they want to do it. Why do they want to change anything?

It starts with why, and once you do that, theres motivation for behavioral changes.

So what I would ask people to do is start by acknowledging that theyre not as healthy as theyd like to be, and arent living the lifestyle they want to live, and that theyd like to change.

Think about why you want to change and dive deep into thinking about how you want to align how youre living your life with those things that are most important in your life.

The behavior change can happen. Its the sustainability of it thats difficult, and its aligning that lifestyle with what we call purpose in life thats necessary to sustain it.

Im an optimist. As hard as this can be, I think it could be a game changer if we could actually just start thinking about how to promote whats right with us rather than just whats wrong with us.

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Wellness Expert James Hill Says Healthy Is More Than Weight Loss - Healthline

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Weight loss is extensive progress which requires consistency and determination. The difference will be noticed with the simple changes or development you do in your daily activities. Be it your diet plan, exercises, or small activities you do, all these make a lot of difference in your body weight.

However, a lot of people are often confused about the time of the day when they should exercise. What time do you usually prefer to indulge in some physical activities to lose weight?

While some people find exercising in the morning as a calming, stress-relieving, and healthy way to start their day, others prefer to work out in the evening as a way to relieve their exhausting day. Here we are helping you to understand the benefits of both the phases:

Morning Exercise

Exercising in the morning is found to improve metabolism, which means it will continue to burn calories throughout the day. In fact, workout in the morning can help you sleep better as compared to exercising in the evening.

According to a study by the University of New South Wales, it was found that working out in the morning (before breakfast) is the most effective time for cardio-exercises especially for losing weight. Morning exercise will help to wake you up.

The endorphins released during your exercise will make you start the day with positivity and excitement. Morning exercise can also boost a persons mood more than evening exercise. Moreover, it will increase your mental alertness throughout the day.

Evening Exercise

On the other hand, evening exercise is found to have better performance. An article published in the European Journal of Applied Physiology suggests that maximal anaerobic leg exercises are better in the evening. Evening workout seems to be the best hour for building muscle, high-intensity workout and power-based exercise, including weight training and high-intensity aerobics. Body temperature is usually warm in the late afternoon, which is possibly the best time to build your muscles.

Furthermore, a study by Chronobiology International found that afternoon exercise releases higher levels of testosterone, which plays a key role in gaining muscles.

So, there are different benefits for both morning and evening workouts. But the most important thing is exercising, no matter what time of day. Depending on what you want to achieve and your convenience, you can choose the time to do the workout. But the best way of losing weight is regular exercise.

Link:
Morning or Evening: Which is the Best Time to Exercise to Lose Weight? - News18

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Runners and cyclists love their gadgets; the more accurately we can monitor our performance, the better. Nowadays, you can wear the best running watch, the best heart rate monitor and use the best cycling computers all at the same time, tracking anything from cadence, calories burned, left/right balance and much, much more.

Even in the rather oversaturated fitness wearable market, Supersapiens' continuous glucose monitoring system (CGM) offers something new and unique. Using Abbott's Libre Sense Glucose Sport Biosensor, Supersapiens created a system that monitors glucose levels real-time which could help you better understand how much 'fuel have you got left in the tank' at any given point.

Pre-order the Abbott Libre Sense Glucose Sport Biosensor at Supersapiens

This can come in handy in a variety of situations: runners and cyclists can monitor and fine tune their pre-race 'carb-loading' (a.k.a. glucose loading) process as well as track their energy levels during races and training sessions. Also, by logging 'events' in the Supersapiens app, users can track how different food items affected their glucose levels, better understanding their dietary needs.

Continuous glucose monitoring (CGM) is not a new concept but as you might have guessed, in the past it was mainly used by diabetics to track their glucose levels. It took years of hard work for Phil Southerland, founder of Supersapiens and former professional cyclist, to connect the dots and materialise a system that benefits all manner of sportspeople, not just diabetics.

As weird as it sounds, it must have helped that Phil was diagnosed with Type-1 diabetes when he was only seven months old, making him more aware of the dangers of high glucose levels. His medical condition didn't stop him from becoming a professional cyclist, though, and years spent on the saddle further cemented the idea in his head that other riders could also benefit from CGM.

How does the system work? As Supersapiens puts it, "Abbott's Libre Sense Glucose Sport Biosensor provides glucose monitoring via a mobile app to athletes performing sports such as cycling, running and swimming, to understand the efficacy of their nutrition choices on training and competition." By using the Supersapiens system, athletes can track and understand glucose levels, so they can fuel up appropriately and help avoid fatigue from low glucose levels.

(Image credit: Supersapiens)

Abbott's Libre Sense Glucose Sport Biosensor will be available in the coming weeks directly through the Supersapiens website. The product will initially be made available across eight European countries: Austria, France, Germany, Ireland, Italy, Luxembourg, Switzerland and the United Kingdom.

Prices from 130 for a 28-day subscription, including an Abbott Libre Sense biosensor 2-pack.

(Image credit: Supersapiens)

As well as helping athletes, the Supersapiens continuous glucose monitoring system has a potential to provide useful information for people who want to lose weight and understand their nutritional needs better too. For example, when craving strikes, it would be as easy as checking the Supersapiens app to see if your glucose levels are actually low or you just have the munchies because you are bored.

Pre-order the Abbott Libre Sense Glucose Sport Biosensor at Supersapiens

Using the Supersapiens biosensors can also help users visualise just how their body reacts to food they eat. We all have different digestive systems and eating carbs/fats/protein affects our bodies differently. With Supersapines, nutritional information can be personalised to each individual.

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Aid weight loss and improve athletic performance with Supersapiens' new GCM biosensor system - T3 (US)

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Carbs have increased a ton of awful notoriety in the previous scarcely any years with numerous individuals stopping them to get more fit and keeping in mind that the facts demonstrate that some carbs throw your weight reduction designs out (straightforward carbs), some carbs help your body hold one of the most expected supplements to shed pounds, that is, dietary fiber.

Fiber has demonstrated to help with generally speaking weight reduction by saving one full for more and accordingly preventing them from pigging out. Fiber additionally helps by supporting processing.

Going to carbs high in fiber is incredible for your body, and your weight reduction plan, and theres one carb that is loaded down with fiber that makes it the best carb for weight reduction, and that is dark beans.

A few people esteem dark beans as a superfood as they are normally sans gluten and plant-based. Also, dark beans are high in protein, folate, and dietary fiber (8 grams for every 1/2 cup serving).

Dark beans are likewise low in fat as 1/2 cup of dark beans have short of what one gram of fat but are stuffed with 7 grams of protein and around 20 grams of carbs.

A tip: If you pair dark beans with some brown rice, you are getting each of the nine basic amino acids, which makes it a flat out wellspring of protein.

Despite the fact that dark beans are pressed with supplements, its not by any means the only carb that will assist you with getting in shape. T

Quinoa, for instance, is likewise stuffed with fiber, and even contains every one of the nine basic amino acids all alone.

Oats are likewise an incredible wellspring of fiber and have even been demonstrated to help with life span.

Other entire grains, additionally organic products like apples are incredible wellsprings of fiber.

Keeping this is mind, one has a ton of alternatives to browse (carb-wise) with regards to food. In any case, on the off chance that you needed to pick a sugar that is stuffed with fiber that will help with your general weight reduction endeavors, dark beans are surely an incredible decision.

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Add one carb in your diet if attempting to lose weight - Broadcast Cover

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To lose weight, one has to make so many sacrifices, especially in terms of their food choices. They have to completely shun junk, processed, fried and sugar-laden food options from their diet. But curbing tasteful and mouth-watering food is not an easy task. Here is where cheat meals come to play.Devouring their favourite dish once in a while when trying to restrict calories intake prevents people from deviating from their path and keeps them motivated. This way they can relish their favourite dish and even stay focused to lose kilos. The problem starts when they overdo it.You plan one cheat meal and end up having processed food all day long. This can sabotage your weight loss goal. The thing about a cheat meal is that you have to plan it strategically and stick to it as well.

So, how many cheat meals can you have in a day and what are things you should be cautious about?Cheating once in a week is the healthiest approach. That does not lead to weight gain and is even proven to be good for your metabolism. Studies even suggest that weekly cheat meals wards off feelings of deprivation and improve your ability to stick to your diet.

Various studies have proven that dieters who have taken a break from their diet lost more weight as compared to those who cheated on a weekly basis. Here are a few things you must take care of when planning your cheat meal.

Don't turn your cheat meal into a cheat dayStick to the plan and cheat only one meal. Do to turn a cheat meal into a cheat day or a cheat week. Cheating a meal is healthy, but cheating a week is not.

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Weight loss: How many cheat meals can you have in a week? - Times of India

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THIS diet plan is for two adults. Any leftover food can be kept and used the following week.

11

MEAT/FISH

VEG/FRUIT

DAIRY & EGGS

STORE CUPBOARD

BREADS

FROZEN

11

Overnight oats using Quaker Oats sachet with raspberries and blueberries.

Baked potato with chicken mayo.

Bolognese with spaghetti.

Fredo bar.

Sausage and egg muffin.

Soup, wholemeal pitta bread, and a banana.

Chicken and 2 wholemeal wraps with 40g grated cheese.

10cal jelly.

11

Porridge, using Quaker Oats sachet with banana and cinnamon.

Sausage and tomato omelette and an apple.

Salmon and pesto parcel with new potatoes.

100g zero per cent fat Greek yoghurt with 1 tbsp of Cadbury Highlights milk chocolate powder, with a sliced apple and satsuma to dip.

Yoghurt, blueberries, raspberries and a banana.

Baked sweet potato with coronation chicken and an apple.

Chilli with rice.

10cal jelly.

11

Sausage and egg muffin and an apple.

Soup, wholemeal pitta and banana.

Chicken and veg curry and rice.

1 gin and diet tonic, 1 packet of light crisps (90cal).

11

Sausage and tomato omelette.

Baked potato with tuna, red onion and sweetcorn and an apple.

Salmon stir fry with basmati rice.

10cal jelly.

Egg and sausage muffin and an apple.

Curry with wholemeal pitta bread and salad.

Beef lettuce taco boats with 40g cheese.

100g zero per cent Total yoghurt with 1 tbsp Cadbury Highlights milk chocolate powder.

(Makes 2)

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INGREDIENTS:

METHOD: Add a sachet of porridge to each of two jam jars or Tupperware boxes and split the berries, yoghurt and milk between the containers. Cover and leave to sit in the fridge overnight for Monday morning breakfast.

Make fresh on the day: For Wednesdays breakfast follow the instructions on the back of the porridge sachet. For each bowl of porridge use 170ml skimmed milk and add 1 small banana and a sprinkle of cinnamon.

For Thursdays breakfast use 100g zero per cent yoghurt (54cal), a handful of raspberries (15cal), a handful of blueberries (15cal) and a small banana (80cal) for each of you. This is easy to make in the morning as it only takes two minutes.

These can be made at the same time as they use most of the same ingredients.

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Muffin ingredients (makes six 260cal each):

Omelette ingredients (makes four 333cal each for lunch on Wednesday and breakfast on Saturday):

METHOD:

Bake your sausages for both recipes, leave to cool and cut into chunks. Now just work on making the muffins by following the steps below. Preheat the oven to 180C/160C fan. Add the eggs and milk to a bowl and mix with a fork. Add salt and pepper.

Cut your cherry tomatoes into quarters. In a muffin tray, spray each of the six holes with 2 sprays of light oil. Add the 6 cut-up sausages and the tomatoes to each hole and pour over the egg mix. Sprinkle over the cheese and bake in the oven for 15-18 minutes until golden and firm.

While these are baking you can finish your omelettes:

Add the eggs and milk to a bowl and mix with a fork. Add salt and pepper. Cut your cherry tomatoes into quarters. In a frying pan heat 4 sprays of light oil and place on a medium heat.

Pour in a quarter of the egg mix and, using a spatula, scrape the mix into the inside, tilt the pan and leave the mix to cook. Add a quarter of the sausage chunks, a quarter of the tomatoes and a quarter the grated cheese then fold one side over.

Once your first omelette is finished you can now go back and repeat the steps using the rest of the ingredients to make your other three omelettes. Leave the omelettes to cool before adding to a reusable freezer bag and freezing.

On Tuesday night, remove two omelettes from the freezer and leave to defrost ready to reheat in the microwave for around three minutes for Wednesdays lunch.

On Friday night, remove the remaining two omelettes from the freezer to defrost for Saturdays breakfast. Reheat in the microwave for around three minutes once fully defrosted.

When the muffins are cooked, run a knife around the edge of each muffin and they should pop out. Leave to cool. Once fully cooled, keep two egg muffins in the fridge for Tuesdays breakfast and freeze the other four for Friday and Sunday morning.

To defrost, simply remove from the freezer the night before, and once defrosted, reheat in the microwave for two minutes until piping hot.

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GILLIAN FITZIMONS, 31, and Phil Day, 45, both found batch-cooking the best form of watching what they eat.

Gillian dropped from 17st 5lb to 9st 2lb, while Phils weight fell from 19st 7lb to 13st 6lb. Gillian says: After my first pregnancy I put on 5st and became a size 24 by constantly eating takeaways.

I wanted another child, but I have polycystic ovary syndrome and my GP told me that my weight was too dangerous for me to get pregnant. I started batch-cooking my own sauces and meals and lost 8st 3lb, dropping to a size eight, in 12 months.

I even found my own takeaway replacement meal, which is taco fries. By batch-cooking the low-fat mince in a sauce, and homemade chips, it means there is no risk of me calling up a takeaway shop. In 2017 I fell pregnant again. It only took me eight weeks to get back on track, due to batch-cooking.

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Gillian then met Phil and the couple now live together in Weston-super-Mare, Somerset. Gillian continued: We moved in with each other and it was great because we both love to batch-cook.

Every Sunday morning we spend three hours cooking soups, bolognese, carbonaras and chilli con carne for the next week or two. Batch-cooking saved my life, and now Im pregnant again.

Phil says: When I was 30 I got ill with blood clots on my lungs and I was bed-bound, which made me go up to 19st. I spent four years dieting, but only lost 2st. Then I discovered batch-cooking and within 12 weeks I had lost 3st.

Continued here:
Lose a stone in six weeks to beat Covid with the Batch Ladys recipes and healthy eating plan - The Sun

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