Author name: EvekWellness

Losing weight postpartum

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Losing weight postpartum is a gradual process that requires patience, consistency, and a healthy approach. Here are some tips to help you effectively and safely lose weight after giving birth:

  1. Eat a Balanced Diet: Focus on eating nutrient-dense foods that provide essential vitamins, minerals, and macronutrients. Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals.
  • Avoid strict diets: crash diets, restrictive diets, and fad diets can result in loss of muscle instead of fat and ultimate weight gain when you return to your regular eating habits.

2. Stay Hydrated: Drink plenty of fluids throughout the day to stay hydrated and support your body’s functions, including metabolism and digestion. Aim for at least 8-10 cups of water daily, or more if you’re breastfeeding.

3. Breastfeed if Possible: breastfeeding helps bodies burn extra calories, contracts the uterus, and promotes weight loss over time. Many moms lose weight naturally while breastfeeding. However, keep in mind that breastfeeding should be prioritized for the health benefits it provides to you and your baby, rather than solely for weight loss.

4. Be Mindful of Portion Sizes: Pay attention to portion sizes and avoid overeating, even if you’re feeling hungry. Practice mindful eating by listening to your body’s hunger and fullness cues, and aim to stop eating when you’re satisfied, not overly full.

5. Include Physical Activity: Incorporate regular physical activity into your routine to help burn calories and improve overall fitness.

6. Get Adequate Sleep: Aim for quality sleep to support weight loss and overall well-being. Lack of sleep can disrupt hunger hormones and increase cravings for unhealthy foods, making it harder to lose weight. Try to establish a consistent sleep schedule and prioritize rest whenever possible.

7. Set Realistic Goals: Set realistic and achievable weight loss goals based on your individual circumstances and health status. Aim for gradual weight loss of 1-2 pounds per week, as rapid weight loss can be unsustainable and may negatively impact your health.

  • Losing too much weight while breastfeeding can reduce the amount of milk you’ll produce.
  • Depending on how much weight was gained during the pregnancy. Typically, mothers lose about 10 pounds within the first six weeks after giving birth.
  • You might not return to your pre-pregnancy weight or shape right away. Women usually reach their pre-pregnancy weight within a year.

8. Seek Support: Surround yourself with supportive friends, family members, or a postpartum support group to help you stay motivated and accountable on your weight loss journey. Sharing your experiences and challenges with others can provide valuable encouragement and guidance.

Remember that every woman’s postpartum journey is unique, and it’s important to focus on overall health and well-being rather than just the number on the scale. Be kind to yourself, celebrate your progress, and prioritize self-care as you navigate the postpartum period

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FIBER

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Fiber is a special type of complex carbohydrate not digested and not absorbed in the small intestine. Fiber is sometimes called roughage or non-starchy polysaccharides.

Some examples of fiber include cellulose, hemicellulose, pectin, fructans, beta-glucans, and a variety of gums, mucilage, and algal polysaccharides. Fibers are usually components of plant cell walls and intracellular structures. Although largely indigestible, fiber plays an important role in the diet. Fiber helps promote efficient intestinal functioning and aids in the absorption of sugars and other nutrients into the bloodstream.

There are two types of dietary fiber, and most plant foods contain some of each kind:

1. Soluble fiber, found in certain foods, serves several important functions in the body:

  • Promotes Digestive Health: Soluble fiber absorbs water in the digestive tract, forming a gel-like substance that softens stools and promotes regular bowel movements. This can help prevent constipation and promote overall digestive health.
  • Lowers Cholesterol: Soluble fiber binds to cholesterol particles in the digestive tract, helping to lower levels of LDL cholesterol (the “bad” cholesterol) in the blood. By reducing cholesterol absorption, soluble fiber can contribute to a lower risk of heart disease.
  • Regulates Blood Sugar Levels: Soluble fiber slows down the absorption of sugar in the bloodstream, which helps prevent spikes in blood sugar levels after meals. This can be particularly beneficial for individuals with diabetes or those at risk of developing diabetes.
  • Feeds Beneficial Gut Bacteria: Certain types of soluble fiber are fermented by bacteria in the colon, producing short-chain fatty acids like butyrate. These fatty acids provide energy to the cells lining the colon and support the growth of beneficial bacteria, contributing to a healthy gut microbiome.

Some examples of foods rich in soluble fiber include oats, barley, legumes (such as beans and lentils), fruits (such as apples, oranges, and berries), vegetables (such as carrots and Brussels sprouts), and psyllium husk. Incorporating these foods into your diet can help you enjoy the many benefits of soluble fiber.

2. Insoluble fiber: Insoluble fiber does not dissolve in water and passes through the gastrointestinal tract relatively intact and is not a source of calories.

  • Promotes Regular Bowel Movements: Insoluble fiber adds bulk to stools, which helps move waste through the digestive system more efficiently. By speeding up transit time in the digestive tract, insoluble fiber can help prevent constipation and promote regularity.
  • Supports Digestive Health: Insoluble fiber can help prevent diverticulosis and diverticulitis by reducing pressure in the colon and preventing the formation of diverticula (small pouches in the colon wall). Additionally, it may lower the risk of developing hemorrhoids by keeping stools soft and preventing straining during bowel movements.
  • Provides Intestinal Cleansing: Insoluble fiber acts as a natural intestinal scrub brush, helping to sweep waste and toxins out of the digestive tract. By keeping the colon clean and preventing the buildup of waste materials, insoluble fiber supports overall colon health.
  • May Reduce Risk of Colon Cancer: Some research suggests that a high-fiber diet, including insoluble fiber, may help reduce the risk of colon cancer. Insoluble fiber promotes regular bowel movements, which may help prevent harmful substances from lingering in the colon and potentially damaging the intestinal lining.

Examples of foods rich in insoluble fiber include whole grains (such as wheat bran, whole wheat bread, and brown rice), nuts and seeds, vegetables (such as broccoli, cauliflower, and celery), and the skins of fruits and vegetables. Incorporating these foods into your diet can help you enjoy the many benefits of insoluble fiber and support overall digestive health.

Aids in Weight Management: Soluble fiber and Insoluble fiber adds bulk to meals without adding calories, which can promote feelings of fullness and satiety, which can reduce appetite and overall calorie intake. By promoting a sense of fullness, soluble and insoluble fiber can aid in weight management and contribute to healthy weight loss or maintenance. 

Both fiber and digestible carbohydrates contribute to helpful gut bacteria. The gut microbiome depends on nourishment just like any other ecosystem. Prebiotic and probiotic supplements and foods provide nutrition to support friendly, so-called good bacteria in the gut, which can aid in digestive health and proper functioning. Research suggests that gut bacteria particularly prefer fructans and cellulose. 

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Postpartum diet

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Postpartum diet and exercise play crucial roles in helping new mothers recover from childbirth, regain strength, and promote overall well-being. Here are some key considerations:

  1. Nutrient-Rich Diet: for breastfeeding mothers including:
  • Lean Protein: Protein is essential for tissue repair, healing and muscle recovery.
  • Healthy Fats: Omega-3 fatty acids are important for brain health and may also help reduce inflammation such as avocados, nuts, seeds, and fatty fish like salmon and mackerel.
  • Fruits and Vegetables: Colorful fruits and vegetables are packed with vitamins, minerals, and antioxidants that support overall health and immune function in both fresh and cooked.
  • Whole Grains: Whole grains provide fiber and energy to keep you feeling full and satisfied such as brown rice, quinoa, oats, barley, whole wheat bread, and whole grain pasta.
  • Hydration and Soup: Drink plenty of water throughout the day, and soup that include hydrating foods like fruits and vegetables with high water content.
  • Snacks: Choose nutrient-dense snacks to keep energy levels up between meals.
  • Herbs and Spices: ginger can help with nausea and inflammation, while turmeric has anti-inflammatory properties.

2. Caloric Intake: Consuming enough calories is important, especially for breastfeeding mothers, but it’s essential to strike a balance to avoid excessive weight gain. Nursing women need about 500 extra calories each day, as well as plenty of protein, calcium and fluids to stay healthy and produce nutritious breast milk.

3. Timing of Meals: establishing a routine and prioritizing self-care, including regular meals and snacks, is important for maintaining energy levels and overall health.

4. Super-Foods for New Moms: Salmon, Blueberries, Brown Rice, and Eggs. Eggs are an ideal food for breastfeeding mothers. They contain a wide range of nutrients, including folate, vitamin D, iodine, selenium, choline and long-chain omega-3 fatty acids.

5. Dairy or Dairy Alternatives: Calcium-rich foods are important for bone health, especially for breastfeeding mothers like milk, yogurt, and cheese, or opt for fortified dairy alternatives like almond milk or soy milk.

6. Iron-Rich Foods: Iron is important for replenishing iron stores lost during childbirth and preventing postpartum fatigue. Here are some examples of iron-rich foods:

  • Lean Red Meat: Beef, lamb, and pork are excellent sources of heme iron, which is more easily absorbed by the body compared to non-heme iron found in plant-based foods.
  • Poultry: Chicken and turkey are good sources of heme iron, providing a significant amount of this essential nutrient.
  • Seafood: Certain types of seafood, such as oysters, clams, shrimp, and sardines, are rich in heme iron and other nutrients like omega-3 fatty acids.
  • Beans and Lentils: Legumes like lentils, chickpeas, black beans, kidney beans, and soybeans are high in non-heme iron, as well as fiber and protein.
  • Tofu and Tempeh: These plant-based protein sources are rich in iron and can be included in a variety of dishes, such as stir-fries, salads, and soups.
  • Fortified Breakfast Cereals: Many breakfast cereals are fortified with iron and other essential nutrients. Choose whole grain cereals with added iron for a convenient and nutritious breakfast option.
  • Dark Leafy Greens: Spinach, kale, Swiss chard, collard greens, and other dark leafy greens are packed with non-heme iron, as well as vitamins, minerals, and antioxidants.
  • Nuts and Seeds: Certain nuts and seeds, such as pumpkin seeds, sesame seeds, almonds, and cashews, are good sources of iron, along with healthy fats and other nutrients.
  • Dried Fruit: Raisins, apricots, prunes, and other dried fruits are concentrated sources of iron and make for convenient snacks or additions to oatmeal, yogurt, or baked goods.
  • Iron-Fortified Foods: Some foods, such as iron-fortified bread, pasta, rice, and tofu, have added iron to enhance their nutritional value.
  • Pairing iron-rich foods with sources of vitamin C, such as citrus fruits, bell peppers, and tomatoes, can enhance iron absorption

Remember to focus on balance, variety, and moderation in your postpartum diet. Listen to your body’s hunger and fullness cues, and consult with a healthcare provider or a registered dietitian if you have specific dietary concerns or restrictions.

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Macronutrients

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Do you know what macronutrients are? The primary nutrients and energy provision for fitness enthusiasts – muscle-building nutrition for the weak, thin, and elderly.

The nutrients we consume are broken down in the body to produce specific amounts of energy, commonly referred to as calories. Calories are provided by macronutrients, micronutrients, vitamins, and minerals consumed in the diet. Today, let’s focus on macronutrients, while micronutrients encompass various aspects that we will delve into later.

Macronutrients: Just like macroeconomics in economics, macronutrients, also known as major nutrients, refer to a category of foods that need to be consumed in large quantities in the diet. These are the carbohydrates, proteins, and fats that are commonly eaten, widely known, and universally present. In equal quantities, carbohydrates yield 4 kilocalories of energy, proteins yield 4 kilocalories, and fats yield 9 kilocalories. Additionally, fat tissue derived from the conversion of carbohydrates to fat can yield 3.27 kilocalories, while alcohol yields 7 kilocalories. It’s important to note here: carbohydrates and proteins yield the same amount of energy, while fats and alcohol yield the highest amount of energy.

Did you know? One molecule of glucose can generate 36 adenosine triphosphate (ATP) energy molecules, while one molecule of fatty acid can produce 129 ATP energy molecules? Despite providing more energy than glucose, the process of metabolizing fatty acids into ATP energy is slower and less efficient. Although fatty acids are present in higher concentrations in skeletal muscle, their uptake only increases when the supply increases. So, glucose can provide you with energy at a rapid rate, while fatty acids can only provide you with long-term and endurance-based energy.

Energy balance is assessed by comparing total calorie intake over a 24-hour period with total energy expenditure. For fitness and nutrition professionals, a straightforward indicator of this balance is changes in body mass. Weight gain indicates an excess calorie intake compared to expenditure, while weight loss indicates fewer calories consumed than expended. Weight loss management should pay attention to total calorie intake.

Carbohydrates, a macronutrient, can be as perplexing as fats for many. They provide a significant energy source for the body but require balance with other macronutrients for a healthy diet. There are two main types: simple carbohydrates (sugars) and complex carbohydrates (starch).

During the digestion process, simple carbohydrates are broken down into monosaccharides and disaccharides. The primary monosaccharides found in food include glucose and fructose. Glucose is widely present in fruits, sweet corn, corn syrup, specific roots, and honey. Fructose is predominantly found in fruits and table sugar. Although both are common monosaccharides in the diet, they serve as unique energy sources. Glucose is rapidly and efficiently utilized by muscles, while fructose undergoes slower metabolism, requiring conversion in the liver.

Glucose is one of the most common monosaccharides in the diet and directly affects blood sugar levels depending on the type of carbohydrates consumed. Unlike glucose, fructose does not cause rapid changes in blood sugar levels, making it more popular. Before being utilized by most cells, fructose must be converted into glucose in the liver, which is why blood sugar rises more slowly after consuming fructose. During low blood sugar and exercise, a rapid energy boost requires timely replenishment of glucose. For diabetic patients, consuming slowly metabolized fructose and starchy polysaccharides is necessary to gradually increase blood sugar levels.

Disaccharides play a role in providing energy within the human body. They are broken down into monosaccharides during the digestion process, absorbed into the bloodstream, and supplied to various cells for energy metabolism and sustaining life activities. Disaccharides are found in many foods, especially those rich in carbohydrates. Common food sources include fruits, vegetables, grains, and dairy products. For example, sucrose is found in sugarcane, sugar beets, and sugar oranges; maltose is present in barley, malt, and beer; lactose is found in dairy products such as milk, yogurt, and cheese.

Complex carbohydrates are carbohydrates formed by the chemical bonding of multiple monosaccharide molecules. They are primarily found in many natural foods, including grains (such as rice, wheat, oats), legumes (such as soybeans, lentils, peas), root vegetables (such as potatoes, carrots), starches, and some fruits (such as bananas, apples).

After being digested and absorbed in the human body, complex carbohydrates gradually release monosaccharide molecules, providing sustained and stable energy supply. They are one of the main sources of energy for the body and also provide dietary fiber, which helps promote digestive system health. Due to the slow release of monosaccharides, complex carbohydrates can also regulate blood sugar levels, lower cholesterol, and prevent the occurrence of diseases such as obesity and diabetes, which is why people are advised to consume them more.

Proteins, comprising macromolecules and polypeptides are built from amino acids linked by peptide bonds. Essential for cell growth, maintenance, and repair, as well as enzyme and hormone production, proteins make up most of the dry weight of body cells.

Amino acids, categorized by dietary necessity, include essential, non-essential, and conditional types. Essential amino acids must be obtained from diet, while non-essential can be synthesized by the body. Conditional amino acids are vital in specific situations. Although a balanced diet typically provides all necessary amino acids, muscle growth can be limited by a shortage of certain amino acids, such as leucine, even with adequate overall protein intake. For individuals with dietary restrictions or vegetarians, they need to obtain the deficient amino acids in their diet through other means.

For example, a client consumes 100 grams of protein per day, with all the essential amino acids in equal amounts. Their body will use a percentage of leucine for energy during a tough training session which reduces the amount of leucine available for growth and repair of muscles after training. Even if the body has access to adequate amounts of the other amino acids, this diminished leucine supply limits muscle growth. When the leucine supply runs out, protein formation will be negatively affected because leucine is an essential amino acid.

THE QUALITY OF PROTEINS：Not all proteins are nutritionally equal. Some include more essential amino acids and are better suited for growth and muscle development.

Proteins also play a crucial role in cellular communication, present in both plant and animal cells. While plants contain protein, some may be bound in cellulose, limiting human digestion and protein accessibility. Fitness enthusiasts, individuals with weak physique, those who are lean, and elderly individuals should consume a balanced diet rich in meat-based protein to increase muscle nutrition and reduce muscle atrophy.

Fats, also known as lipids, this macronutrient plays an important role in human physiology and is just as important as proteins and carbohydrates.

There are two main types of nutritional fats: saturated and unsaturated. Saturated fats, found in solid form at room temperature, can raise LDL cholesterol levels and are often associated with increased risk of heart disease. Unsaturated fats, derived from plants, remain liquid at room temperature and play vital roles in cell structure, growth, and hormone production.

Fatty acid length affects metabolism, with shorter chains being easier to metabolize for energy. Fats also contribute to hormone production, influencing processes such as human reproduction through the synthesis of prostaglandins and steroid hormones from cholesterol and fatty acids. Here’s a reminder for sisters and brothers: Being too lean without adequate fat protection can affect sexual function, reproductive capacity, and the ability to resist diseases in old age.

 

 

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Intermittent fasting

Intermittent fasting

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Due to our busy work schedule, many people like my family often eats after 7:00 at night for many years and tend to skip breakfast went to school or work directly. Does this habit contribute to weight gain impacting wellness?

Late-night eating habits typically result in weight gain not solely due to timing, but rather due to the types of food consumed. Often, boredom prompts individuals to opt for unhealthy, calorie-dense snacks like potato chips, cookies, and candy. It’s advisable to substitute these snacks with healthier options such as fresh vegetables or yogurt. Additionally, it’s crucial to acknowledge that most people are not physically active at night; their waking hours are often spent reading, sitting, or watching television. Consequently, the body doesn’t have a genuine need for calories late at night. Frequently, the sensation of hunger is actually a signal of thirst, so quenching it with a glass of water is the best defense against late-night snacking.

There is no concrete evidence to suggest that skipping breakfast directly causes weight gain or impacting wellness. However, consuming breakfast early in the day is particularly important for those who engage in early bird, morning workouts or heavy duty. Moreover, some studies indicate that individuals who eat earlier in the day find it easier to manage hunger later on and tend to make healthier food choices as a result. Above all, it’s essential to listen to your body, eat when hungry, and stop when satisfied.

Various popular methods of intermittent fasting exist, catering to diverse lifestyles and preferences. Here are several common approaches:

  1. 16 / 8 diet: This approach entails fasting for 16 hours each day and confining eating to an 8-hour timeframe. For instance, you might eat between noon and 8 p.m., then fast until noon the next day. It’s essential that the 8-hour eating window should align with the most active hours of your day to prevent fatigue. 

For example, for an adult who gets up at 7:00 a.m., works from 9:00 a.m. to 5:00 p.m., works out at 6:00 p.m. and goes to bed at 11:00 p.m., a good time for the eight-hour eating window is between 10:00 a.m. in the morning and 6:00 p.m. in the evening.

  1. 5 / 2 diet: The 5 2 fasting diet involves eating a normal, balanced, and healthy diet five days a week and fasting for two days. The fasting days are not strictly days with no food. The idea is to consume 25 percent—or even less—of a normal day’s calories. With 2,000 calories for a normal day, this means eating just 500 calories or less on fasted days. The fasted days should not be consecutive, and this eating plan does not restrict types of food. The simplicity of the diet makes it easy for most people to maintain. Over the course of a week, it is possible to reduce calorie intake by about 3,000 calories, or one pound of body fat.
  1. Eat-Stop-Eat: This method involves a 24-hour fast once or twice a week. For example, you might eat dinner at 7 p.m. and then not eat again until 7 p.m. the following day.
  2. Alternate-day fasting: This involves alternating between days of regular eating and days of either no food or very limited caloric intake. 

Intermittent fasting (IF) encompasses eating patterns that alternate between periods of eating and fasting within a 24-hour period or on a weekly basis, prioritizing timing over specific food choices. Unlike conventional diets, which prescribe certain foods, Intermittent fasting emphasizes meal timing with the primary goal of elongating the intervals between meals, thereby facilitating the body’s transition into a fasting state.

It’s imperative to emphasize the nutritional quality of food consumed during eating periods and maintain hydration throughout fasting periods. Intermittent fasting has garnered popularity due to its potential health benefits. Research suggests it may aid in weight loss, improve metabolic health, and provide additional advantages such as heightened insulin sensitivity, reduced inflammation, and enhanced cognitive function.

Considerations for individuals contemplating intermittent fasting include:

  1. People looking for a flexible eating pattern: intermittent fasting can be flexible and adaptable to different lifestyles. Individuals who prefer larger, satisfying meals during a specific time window rather than frequent smaller meals throughout the day may find intermittent fasting
  2. Those seeking weight loss: Some studies suggest that intermittent fasting can be effective for weight loss, as it often leads to a reduction in calorie intake. However, the effectiveness varies among individuals, and results depend on factors like adherence to the fasting schedule and overall diet quality.
  3. Individuals with good metabolic health: intermittent fasting may provide metabolic benefits, such as improved insulin sensitivity and blood sugar regulation. People with good metabolic health may find intermittent fasting more suitable than those with existing metabolic conditions.
  4. People interested in simplifying their eating routine: intermittent fasting can simplify meal planning for some individuals, as it eliminates the need for multiple small meals or snacks throughout the day. This simplicity might be appealing to those with busy schedules.
  5. Individuals looking for potential health benefits: Some studies suggest that intermittent fasting may have health benefits beyond weight loss, such as reduced inflammation and improved cardiovascular health. However, more research is needed to fully understand these potential benefits.

It’s important to note that intermittent fasting is not suitable for everyone, and there are certain groups of people who should approach it with caution or avoid it altogether. These include:

  1. Pregnant or breastfeeding women: Pregnancy and lactation have increased nutritional needs, and fasting may not provide sufficient nutrients for both the mother and the developing baby.
  2. Individuals with a history of eating disorders: intermittent fasting may trigger or exacerbate disordered eating patterns in some individuals. It’s crucial to approach fasting with caution in this population.
  3. People with certain medical conditions: Individuals with specific medical conditions or those taking medications should consult with a healthcare professional before attempting intermittent fasting.

Before starting any new dietary approach, including intermittent fasting, it’s advisable to consult with a healthcare provider or a registered dietitian. They can provide personalized advice based on an individual’s health status, medical history, and specific goals.

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What is the trending diet?

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Many individuals use the term “diet” to describe an eating pattern aimed at achieving rapid weight loss, significant physical transformation, or the prevention of chronic diseases. However, a well-balanced diet and consistent, healthy eating habits are recognized to provide more stable health and weight benefits over time.

In the following video, we will discuss trending diets before delving into fad diets. Understanding your current eating habits can help you decide whether to make lifestyle changes or maintain your existing approach.

Current Trending Diets: Trending diets gain momentum gradually and have staying power, addressing a wide range of needs including plant-based diet, keto diet, animal products and the most Effective DASH and MEDITERRANEAN Diets.

Plant-based diet comes in various forms:

  1. Vegan: Excludes all animal products or by-products. This includes meat, poultry, game, fish, eggs, dairy, honey, and animal-derived food ingredients like gelatin.
  2. Lacto-Vegetarian: Allows dairy but excludes meat, poultry, and eggs. Including dairy increases calcium intake, protects bones, and aids in muscle tissue functioning and metabolic processes
  3. Ovo-Vegetarian: Includes eggs but excludes dairy and meat. The inclusion of eggs makes up for the loss of some B vitamins. Eggs provide high-quality protein and variety nutrients.
  4. Lacto-Ovo Vegetarian: Includes both dairy and eggs but excludes meat, poultry, and fish. This is the most common type of vegetarian and what most people mean when using the Vegan term.
  5. Pescatarian: Allows dairy, eggs, fish, and other seafood. Frequent fish consumption poses a risk of mercury exposure. Fish is a lean protein source, and fatty fish provides essential omega fatty acids.
  6. Pollotarian: Includes dairy, eggs, and poultry. Individuals on this diet must be careful to get enough iron, zinc, and vitamin B12 from foods or supplements.
  7. Flexitarian: Primarily plant-based but occasionally includes animal products. The diet is mostly plant-based but leaves room for animal products.

A vegan diet may be limited in omega fatty acids, vitamin B12, and folate. They may need to supplement these nutrients.

PLANT-BASED DIETS minimize, restrict, or completely leave out meat and animal products. It is not only cost-effective but can help lower body mass index (BMI), blood pressure, cholesterol levels, and heart disease risk factors.

Keto Diet: The ketogenic (keto) diet with low carb, medium protein and high fat has demonstrated benefits such as increased HDL cholesterol, reduced LDL cholesterol, lower blood glucose levels, significant BMI reduction, and weight loss. However, reintroducing carbohydrates can reverse these effects. Please watch previous video “Is Keto diet right for you”.

Atkins Diet: The diet is very low in carbohydrates, with 90–95 percent of calories from protein and fats. It may increase metabolic output but can impact hormones like leptin and ghrelin, potentially increasing appetite.

There are four phases. The first two weeks of the diet, the induction phase one, limits carbohydrates to just 20–25 grams per day. This is intended to induce ketosis.

KETOSIS: A metabolic process that occurs when the body does not have enough carbohydrates for energy; the liver metabolizes fatty acids to produce ketones as a replacement energy source.

METABOLIC SYNDROME: is a cluster of conditions that encompass obesity, elevated blood sugar levels, high blood pressure, reduced levels of high-density lipoprotein (HDL), and elevated triglyceride levels. Keto diet is right for these group people.

In phases two, three, and four of the Atkins Diet, carbohydrates are gradually reintroduced, starting at 25–50 grams per day and eventually reaching 100 grams per day for the long-term maintenance phase.

This diet will cause low energy, impairs cognitive function, and increases gastrointestinal distress because of the high levels of fat. However, certain concerns warrant attention when following a high-fat, low-carbohydrate diet:

  • Deficiencies in Trace Minerals and Vitamins: emphasizing the importance of nutritional balance.
  • Inadequate Fiber: it could affect overall gastrointestinal well-being.
  • Comparative Long-Term Weight Loss Results: When compared to low-calorie diets, high-fat, low-carbohydrate diets may not exhibit superior long-term weight loss results.
  • Side Effects of Low-Carb Diets: individuals on a low-carb diet may experience side effects such as bad breath, headaches, fatigue, dizziness, constipation, and dehydration.

ANIMAL PRODUCTS: Any material derived from the body of an animal, including dairy products, eggs, honey, and gelatin.

  1. Carnivore Diet: Exclusively based on meat and animal products. Beef, lamb, pork, veal, chicken, and eggs are staples of the diet. Carnivore dieters avoid vegetables, low-lactose dairy, fruits, legumes, nuts, seeds, and grains. Carb restriction on the carnivore diet triggers ketosis and is associated with weight loss, improved digestive health and higher testosterone levels.

However, critics highlight concerns about nutrient deficiencies, specifically plant-based vitamins and minerals, as a major issue.  High protein intake increased uric acid levels, which can lead to conditions like gout.

  1. Paleo Diet: Avoiding dairy, legumes, processed foods, and refined sugars. It is a simple plan based on ancestral hunting and gathering. It is generally low in carbohydrates and high in protein along with avoidance of sugar and processed foods and then naturally leads to a lower calorie intake. People truly interested in a strict Paleo diet should avoid consuming anything other than whole foods.
  2. Gluten-Free Diet: Gluten is a mix of proteins found in grains like wheat, rye, and barley. It gives elasticity to dough made from these grains. This includes ingredients and foods like malt, beer, and brewer’s yeast. Candy, baked goods, popcorn, pretzels, chips, crackers, and many condiment sauces like soy sauce and teriyaki sauce include gluten or gluten-based ingredients.

Gluten triggers an immune response that damages the lining of the small intestines which causes discomfort and disrupts nutrient absorption. Ultimately, it can lead to serious health conditions, including constipation, diarrhea, depression, infertility, headaches, skin rashes, seizures, and neuropathy. It’s necessary for individuals with gluten allergies or celiac disease to avoid those products.

Gluten-free diet may actually increase calorie intake for weigh loss. Many processed gluten-free foods include added sugar and calories to replace the grains removed. These products are often fortified with micronutrients like vitamin B and iron to avoid the deficiencies on this diet.

The most Effective Diets: While no perfect diet exists, the general guidelines and tools created from the US Department of Agriculture and Department of Health and Human Services to promote balance and moderation for eating style that prevents chronic and preventable diseases.

THE DIETARY GUIDELINES AND MYPLATE

  • focusing on a lifetime of healthy eating;
  • choosing a variety of foods and focusing on nutrient density and amount;
  • limiting added sugars, saturated fats, and sodium;
  • choosing more healthy foods and beverages;
  • focusing on whole foods like fruits, vegetables, whole grains, and high-quality protein.

The DASH and Mediterranean diets are recommended and approved by the ADA and the WHO for their sustainability and balanced approach. The DASH diet focuses on managing hypertension, while the Mediterranean diet emphasizes fresh, whole foods and has been linked to reduced cardiovascular disease risk and weight loss.

THE DASH DIET: DASH stands for Dietary Approaches to Stop Hypertension. There are no special food restrictions, just a weekly plan of a healthy 2,000 calories per day. The diet focuses on low-fat dairy, fish, poultry, beans, nuts, and vegetable oils while avoiding fatty meats, full-fat dairy, coconut and palm oil, and sweets.

The DASH diet recommends that 55 percent of daily calories come from carbohydrates, approximately 27 percent from unsaturated fats, 6 percent from saturated fats, and 18 percent from protein.

Tips include filling the plate with colorful, whole foods and including two or more servings of fruits and vegetables per meal, with a particular emphasis on dark, leafy green vegetables.

In addition to lowering blood pressure, the DASH diet has other health benefits: prevention of bone loss, improved cardiovascular health, and weight loss or maintenance.

MEDITERRANEAN DIET: The benefits of the Mediterranean diet are so widely recognized and accepted. It consists of moderate portions of fruits, vegetables, whole grains, legumes, potatoes, nuts, seeds, olive oil, fish, poultry, dairy, and eggs, with minimal red meats. Olive oil, nuts, and seafood are eaten regularly in this diet.

The fresh, light foods that make up this diet are filling and satisfying. Over time, this naturally leads to a decrease in calorie intake and helps promote weight loss. Studies have shown that the Mediterranean diet can reduce cardiovascular disease risk up to 30 percent and trigger a significant reduction in the risk of developing type 2 diabetes.

In conclusion, individual dietary needs vary, and there is no one-size-fits-all approach. Consulting with healthcare professionals and registered dietitians can provide personalized guidance based on health status, goals, and preferences.

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fad diet

Fad Diet – are you still in the low-fat diet?

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In our previous video, we discussed the concept of Trending Diets. Now, let’s delve into Fad Diets to help you assess whether you should abandon them in favor of adopting a new lifestyle.

Fad Diets vs. Trending Diets:

Fads are characterized by a short-lived surge in enthusiasm or preference, often regardless of their merits or qualities. Examples like hula-hoops, the Macarena, and the beehive hairstyle swiftly gained popularity as fads but faded shortly after emerging.

In contrast, trends involve ideas or things that gradually gain momentum, appealing to the masses and effectively addressing problems or fulfilling needs. Similarly, the initial resistance to social media, video streaming, ridesharing, and grocery store self-checkouts was met with pushback. However, these trends have steadily become the norm, addressing needs and simplifying aspects of daily life, with no imminent risk of disappearing.

Fad Diets: Similarly, fad diets experience a rapid ascent in popularity, but their decline is equally swift. While some may be rooted in healthy practices, many disappear due to unmet promises, heightened risks, or insufficient research evidence. It’s crucial to discern between short-lived fads and enduring trends, considering their impact on our lifestyle choices and well-being.

Detox Diets: assert the cleansing of the body from toxins, refreshing the digestive tract, and resetting metabolism. Weight loss on a detox diet may seem significant, primarily due to water loss. Some individuals experience increased energy during and after a detox, a result of eliminating processed foods and sugar while reducing calorie intake.

These diets exhibit considerable variety but commonly commence with a fasting period, succeeded by a strict regimen of raw fruits and vegetables, water, or juices. The initial fast duration can vary from two days to a week, followed by two to seven days of liquid or reduced-calorie intake. Popular cleanses encompass the colon cleanse, juice cleanse, and liver detox. It’s essential to approach detox diets with caution, considering both potential benefits and risks associated with prolonged adherence.

Colon Cleanse: The goal of a colon cleanse is to clear the digestive tract, achieved through increased water intake, colonic procedures, or the use of supplements or laxatives. However, this process may lead to discomfort, cramping, diarrhea, and electrolyte imbalances. In some cases, it could result in more severe bowel issues and heart problems. Health professionals typically advocate for an alternative approach, recommending increased fiber intake as a more beneficial and safer method for maintaining digestive health.

Juice Detox: entails a liquid diet lasting 2–21 days, incorporating fresh squeezed or prepackaged juices. This approach may result in nutritional deficits, particularly in protein and fats, leading to reported issues such as headaches, fatigue, dizziness, and muscle weakness. Health professionals commonly advise against exclusive juice cleanses and instead recommend integrating fruit and vegetable juices into a well-balanced diet to ensure adequate nutrient intake and avoid potential side effects.

Liver Detox: Involves consuming substantial quantities of specific herbal teas like ginger, chamomile, mint, and turmeric after a 2 to 4 days fasting period, aiming to cleanse the liver. However, it’s essential to note that the liver possesses a natural self-cleansing mechanism. Prolonged detoxification may result in calorie deficiency and deficiencies in essential vitamins, minerals, and nutrients, leading to health issues such as fainting, low blood sugar, brain fog, and weakness. It’s crucial to approach liver detox with caution, recognizing the balance required for optimal health.

Low- and No-Fat Diets:

The American Heart Association (AHA) recommends that no more than 30 percent of daily calories should be derived from fat. During the era of the low-fat food trend, many manufacturers decreased the fat content in various products, including yogurt, cheese, milk, cereals, salad dressing, nut butters, pastries, frozen desserts, and butter substitutes. To compensate for the reduced fat, they introduced fillers, sugars, and chemicals to enhance taste, texture, and consistency. Regrettably, these artificial additives may contribute to gastrointestinal distress, digestion issues, and skin problems.

While adhering to calorie guidelines, a very low-fat diet can initially lead to weight loss, but it may also lower plasma cholesterol levels. Moreover, certain populations, such as pregnant or lactating women, children, and the elderly, may encounter health issues.

It’s crucial to recognize the importance of dietary fat in hormone production and regulation. A low-fat diet has the potential to disrupt hormone balance, leading to health problems in both men and women.

Specific Fad Diets:

Cabbage Soup Diet: it is simple as it sounds, consume substantial amounts of cabbage soup, complemented by other vegetables, beef, chicken, and brown rice. Weight loss attributed to this diet primarily stems from reduced calorie intake. However, risks include elevated sodium intake from the broth and an overall lack of nutrition with potential micronutrient deficiencies.

Raw Food Diet:

Proponents of the raw food diet assert that cooking foods to certain temperatures depletes nutrients and destroys proteins and enzymes. This diet emphasizes pressed fruit and vegetable juices, raw or dehydrated fruits and vegetables, raw nuts and seeds, raw and sprouted grains and legumes, as well as fermented items like sauerkraut and kimchi. Dieters may also eat raw eggs, fish, and some types of meat.

While the raw diet is not marketed for weight loss but rather as a disease prevention plan, claims regarding improved enzyme activity and digestion remain unproven. Critics of the raw food diet express concerns about the risks associated with consuming raw and undercooked meat and animal products, which may carry pathogens like salmonella, E. coli, staphylococcus, and listeria. These pathogens can lead to severe and potentially fatal infections.

Baby Food Diet:

For individuals exclusively consuming baby food, the recommended intake is just 14 jars per day. However, while generally healthy, baby food lacks fiber and can be costly for sustaining an adult. Substituting one to two meals daily with baby food significantly reduces calorie intake, potentially resulting in weight loss.

For adults, prolonged consumption of baby food without chewing can lead to degeneration of teeth, mouth, and digestive tract functions. This degeneration may eventually result in a loss of overall bodily function and pose potential health problems.

Low-Energy Diet (LED) and Very Low-Energy Diet (VLED):

Physician-supervised, low- and very low-energy diets, ranging from 800 to 1,200 calories and fewer than 800 calories daily, respectively, are designed for effective weight management. Conducted in clinical settings, these diets lead to 10–15% body weight reductions, playing a vital role in weight loss, maintenance, and managing conditions like obesity, type 2 diabetes, sleep apnea, and cardiovascular disease.

Exercise is generally not recommended on these diets. Successful outcomes involve higher protein levels, lower glycemic index foods, maintaining consistent blood sugar levels, reducing insulin spikes, and curbing hunger. Despite initial weight loss, ongoing support is crucial to prevent common weight regain, attributed to downregulated hunger hormones and a tendency to exceed calorie recommendations. Incorporating reduced-calorie meal replacements during maintenance helps promote satiety and prevent overeating. In some clinical settings, dieters sustain weight loss with one to three daily meal replacements, achieving and maintaining ketosis based on diet composition.

Fad Diet – are you still in the low-fat diet? Read More »

Is ketogenic diet right for you?

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Ketones are an acidic by-product of fatty acid metabolism, produced in the liver when glucose is not available. The keto diet is a low-carbohydrate, high-fat diet that has been shown to help individuals lose weight.

  1. Low Carbohydrates: The keto diet typically restricts carbohydrate intake to 20-50 grams per day. This is much lower than the recommended daily intake for most people.
  2. Moderate Protein: Protein intake is moderate but not excessive. It’s essential to prevent muscle loss while the body is burning fat for fuel.
  3. High Fat: The majority of calories in a keto diet come from fat sources, such as meat, dairy, oils, and nuts. This high fat intake is a key factor in achieving ketosis.

Ketones are also a significant source of energy for the brain in those circumstances. After three days on a low-carbohydrate nutrition plan, for example, ketones provide as much as 30 percent of the brain’s needs. After weeks without carbohydrates, ketones could supply up to 70 percent. The heart can also use ketones for energy.

When ketone levels are high during physical activity, they can easily travel from the blood into the muscle and then into the mitochondria, where they are converted to acetyl-CoA, enter the Krebs cycle, and produce energy.

Foods commonly included in a keto diet:

  • Meat and poultry: Beef, chicken, pork, and turkey.
  • Fish and seafood: Fatty fish like salmon, trout, and mackerel are rich in omega-3 fatty acids.
  • Eggs: A versatile and nutritious food that fits well into a keto diet.
  • Dairy: Cheese, butter, and cream are often included.
  • Healthy fats: Avocado, olive oil, coconut oil, and nuts.
  • Low-carb vegetables: Leafy greens, broccoli, cauliflower, zucchini, and peppers are examples.

Foods to avoid or limit on the keto diet:

  • High-carb vegetables: Potatoes, carrots, and other starchy vegetables.
  • Fruits: Most fruits are high in carbohydrates, so they are limited on a keto diet.
  • Grains: Bread, rice, pasta, and other grains are typically avoided.
  • Sugary foods: Candy, soda, and other high-sugar foods and beverages.

The keto diet, is suitable for specific groups of people. Here are some populations for whom the keto diet may be appropriate:

  1. Weight Management: The keto diet is widely used for weight management as it helps reduce body fat reserves. People often choose the keto diet for weight loss or to maintain a healthy weight.
  2. Type 2 Diabetes: The keto diet may help control blood sugar levels and could be an effective dietary choice for individuals with type 2 diabetes.
  3. Epilepsy Patients: The keto diet was initially designed for epilepsy patients, especially in children with epilepsy. In some cases, the keto diet can reduce the frequency of seizures.
  4. Metabolic Disorders: The keto diet is sometimes used to treat certain metabolic disorders, such as metabolic syndrome.
  5. Neurological Disorders: The keto diet might have positive effects on some neurological disorders, such as Alzheimer’s disease and Parkinson’s disease.

In addition, long-term adherence to a strict keto diet may lead to some side effects, such as fatigue, headaches, and dehydration, so caution is necessary, and ensuring adequate nutrition is essential before adopting it.

If blood ketone levels rise too high, it can cause metabolic acidosis and put stress on the kidneys. If ketones remain elevated too long, it can lead to ketoacidosis, a potentially fatal health problem.

It’s important to note that while some people find success with the keto diet, it may not be suitable for everyone. Before making significant changes to your diet, it’s advisable to consult with a healthcare professional or a registered dietitian, especially if you have pre-existing health conditions.

Is ketogenic diet right for you? Read More »

Aging or Longevity

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Aging has been programmed and created to be inherent, universal, progressive natural phenomenon. Every organ in the body ages at a different rate.

The scientific defines aging as: “The progressive failing ability of the body’s own intrinsic and genetic powers to defend, maintain and repair itself in order to keep working efficiently.” It frequently results in actual diseases, lost immunity or system organ failure to death.

Anti-aging medicine is applying holistic discipline, seeing the person as a whole and not as an isolated organ or disease to prevent or limit the process of becoming unhealthy old. It looks the underlying causes of aging and aims at alleviating any related ailment.

Aging is a progressive disorder or failure of metabolic processes. Free radicals from sources such as pollution, bad diet and smoking. When the production of these free radicals increases and goes out of control, they damage the cell membrane and contributing to an important aging process.

Glycation is glucose molecules and other sugars attach to proteins which results in brownish discoloration of tissues. The toxins create Advanced Glycation Endproducts (AGEs) and found in most tissues in the body. The concentration increases from the age of twenty onward.

To keep in good and active function, the proteins, DNA and other molecules will be added ‘methyl groups’. Low methylation is reflected in the increasing levels of homocysteine, which is found in chronic inflammatory processes such as lupus, heart disease and diabetes.

Chronic inflammation: the body tissues are eaten away by toxic chemicals, resulting in dementia, thickening of the arteries, arthritis, diabetes, hormonal imbalance and so on.

Hormonal deregulation: such as growth hormone, melatonin and DHEA need to be replaced or reactivated during aging to prevent the body from falling apart. Binding sites of the hormones is also important in good working order.

While it’s not possible to completely stop the aging process, here are some common anti-aging strategies:

Diet: A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can provide essential nutrients and antioxidants that support overall well-being. Eating proper food is the foundation for a better quality of life and greater longevity.

Hydration: Drinking enough water promotes molecular metabolism, skin moisturized and can reduce the appearance of fine lines and wrinkles.

Exercise: is medicine. Regular physical activity can help maintain muscle mass, bone density, and overall health.

Nutrition and nutraceutical supplements: These include but are not limited to vitamins, minerals, selenium, glutathione, superoxide dismutase, Coenzyme Q10, Alpha Lipoic Acid and Carnosine.

Skincare: Using quality skincare products can be beneficial including cleansers, moisturizers, serums, and products containing retinoids or other active ingredients that promote collagen production and skin renewal.

Stress Management: Chronic stress can accelerate the aging process and link to more chronic health conditions every day. Practicing stress-reduction techniques like meditation, yoga, or deep breathing can be helpful.

Massage Therapy: would benefit to the body blood circulation and lymph flow in order to remain cells active. and rejuvenate.

Environment Detox: Limit Alcohol and Avoid Smoking can be beneficial. Sunscreen, protective clothing, and avoiding excessive sun exposure can help reduce the risk of sun damage and skin premature aging. Quality sleep is essential for cellular repair and regeneration.

Regular Medical Check-Ups: help identify and address age-related health issues early, ensuring timely intervention and management.

Hormone balance: helps maintain a higher level of functioning for living longer. 

Immune cell therapy: helps the body repair the damaged tissues that cause pain or increase body immunity. 

Anti-aging medicine won’t keep you from aging, but it will help you age well so that you can continue to enjoy life and all that it has to offer.

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Wellness Assessments

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Wellness assessment is about current health and lifestyle factors to determine underlying motivations, establish realistic goals and plan for progress. It typically involves a combination of medical, nutritional, physical activity and behavioral assessments. Here’s a general outline of assessment may include:

  1. Health Assessments: Gathering personal information and use health history questionnaires to gather information regarding current and past health.
  2. Physical Examination: Using most recent 3-month report to assess overall health and identify any potential medical issues and root causes.
  3. Lab Tests: Blood tests before and after program as a comparison, also to check for conditions like diabetes, thyroid disorders, or nutrient deficiencies.
  4. Body Measurements: including weight, height, body mass index (BMI), waist circumference. Using free online calculators such as HealthStatus.com and ACTIVE.com.
  5. Photo Assessments: Clothing should be worn for all images shared and tighter-fitting garments in Front, back, and side angle shots.
  6. Behavioral Assessment: including nutrition behaviors and a nutrition diary
    • Exploring the attitudes and behaviors related to food, eating, and exercise.
    • Identifying triggers for overeating or unhealthy eating habits.
  7. Dietary Assessment: Using Dietary worksheet
  • Three-Day Dietary Record to determine the mind-set each day and significant events that influenced eating habits including portion sizes, meal frequency, and food choices.
  • 7-14 Day Food Journal to provide a detailed picture of the eating patterns.
  • Nutritional Analysis: For many, food is an outlet for anxiety, stress, sadness, or boredom.
  1. Physical Activity Assessment: including the type, frequency, and duration of exercise.
  2. Metabolic Rate Assessment: include measuring the resting metabolic rate (RMR) to determine how many calories the body needs at rest.
  3. Setting Realistic Goals: the goals are flexible and can change often based on the individual circumstances and preferences.
  • Physical Goals: such as Reducing bodyfat percentage by 2 percent in three months. Improving leg strength by 20 percent in one month.
  • Health Goals: such as No longer needing a medication for a chronic condition. Getting seven or more hours of sleep every night. Reducing blood pressure or resting blood sugar levels.
  • Behavior Goals: such as Drinking only one cup of coffee per day. Consuming 15 grams of protein for breakfast every day. Eating dessert once a week. Exercising for 20 minutes every day.
  • SMART goals:
    • Specific: means eating three servings of vegetables daily.
    • Measurable: means physically measure three servings of vegetables.
    • Attainable: It is possible to eat three servings of vegetables a day.
    • Realistic: means currently eats vegetables at least every other day and has access to a grocery store to purchase them.
    • Timely: means they want to do this within a month—four weeks.
  1. Developing a Plan: Creating a personalized weight loss or rejuvenate plan that includes dietary recommendations, exercise routines, and behavioral strategies.
  2. Monitoring and Follow-Up: Establishing a plan for ongoing monitoring of the progress and regular follow-up appointments to adjust the plan as needed.

Wellness should be approached in a healthy and sustainable manner, focusing on long-term lifestyle changes rather than quick fixes. Always consult with a healthcare provider before starting program, especially if you have underlying health conditions.

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