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The #1 Drink to Avoid to Lose Weight, According to Science

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Often times the easier way to approach weight loss is to add it – not to take it away. Start exercising (even one walk a day will do); add healthy fruits, vegetables and whole grains; drink more water … As you begin these healthy habits, you will eventually begin to suppress the less-than-good-for-you things that you have done and eaten. However, there is one drink that you should consider getting off your diet right away when committing to weight loss It’s the drink most closely linked to weight gain in America: soda.



Woman drinks diet soda


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Woman drinks diet soda

According to a study published in the journal BMC Public Health, 20% of the total calories you consume in a day come from drinks only. For the average person consuming 2,000 calories a day, that’s roughly 400 calories added to your diet from drinks alone. What exactly are these 400 calories? The BMC study found that it was a combination of coffee and tea (with the add-ins), energy drinks, fruit juice and beverages, milk and alcohol. But these energy-dense drinks pale in comparison to the drink that adds the most calories to your diet: soda.

The study found that soda added between 35 and 141 calories per day to your diet, depending on your age.

It should come as no surprise that soda has been linked to weight gain as it contains around 150 calories per can.

Gallery: Best Supplements for a Flat Stomach, According to a Nutritionist (Eat That, Not That!)

Are you struggling to button your jeans or don’t you love the way your tummy looks when you try on this bikini from last summer? Whether it’s an increase in the consumption of too many bloating foods or your preference to toss Netflix on the couch instead of going to the gym, there are plenty of reasons for a midsection that doesn’t look or feel like you want it.

And while the best ways to support a flat stomach are by exercising, cutting down on salt intake, maintaining bowel health, and eating a balanced diet, there are some supplements that can help you start your journey with the ” “Washboard abs” to bring them into full swing. While they’re not a panacea for rock-hard abs, when combined with a healthy lifestyle, they can help.

Read on to find 8 additions to button your jeans without lying flat on your bed to achieve this goal. Get the go-ahead from your doctor before adding these to your routine, as some supplements may interact negatively with your current medications or may not mix with certain health conditions. Read on and avoid these 100 most unhealthy foods on the planet to learn more about how to eat healthily.

Continue reading the original article Eat that, not that!

If you’re not a tea drinker, taking a green tea extract is a great option if you want a dose of EGCG or an herbal compound in this type of tea to help flatten your stomach.

Burning more calories can help you lose weight and therefore lose belly fat. And since studies suggest that taking green tea extract or EGCG supplements can help you burn more calories, even at rest, these pills can give your body the boost it may need. If you take it one step further, taking this compound can lead to weight loss.

In addition, the intake of green tea catechins (a natural flavonoid) has been linked to the breakdown of belly fat in overweight and obese adults who exercise. (For more information, see What Happens To Your Body When You Drink Green Tea?)

It might sound fun to take in fatty acids to lose weight and support a flat stomach, but consuming DHA and EPA sources, omega-3 fatty acids in seafood (including krill oil), can help you get that flat stomach to get what you want

Fish oils are associated with many benefits, including managing blood sugar. When blood sugar is high, your body secretes more insulin. And when insulin levels are consistently high, weight loss can be difficult and therefore your flat stomach is inaccessible.

Kori Krill Oil offers superior absorption over fish oil as it provides omega-3 EPA and DHA in its natural phospholipid form. This also makes digestion easier and eliminates the fishy burps that many people experience with fish oil.

Bonus? Krill oil also supports heart, brain, eye, joint, skin and immune system health!

CONNECTED: Side effects of taking fish oil daily, experts say

Various live bacteria can live in your gut. Certain bacteria – think E. coli and coliforms – produce gas in many cases and can cause gas.

One way to fight these bacteria is to create an environment in your gut that has a lower pH or a more acidic environment. Why? Many of these bacteria thrive in an environment that is less acidic (more neutral).

To achieve this, ingesting probiotics or live bacteria that actually provide health benefits can be helpful. Certain strains, especially Lactobacillus strains, can help lower the pH in your intestines, making your intestines more acidic. This contributes to the fact that the environment is not particularly friendly to some potentially gas producing bacteria. A stomach that is not filled with gas can mean one thing – a flat stomach!

Whether you’re an ice cream, milk, or cream soup lover, dairy products are a fan favorite for a number of reasons. Unfortunately, the natural sugar found in many dairy products called lactose can be difficult for people to digest – especially as we get older.

An enzyme called lactase is needed to break down the lactose sugar. As we age, we run the risk of not having enough lactase enzyme in our body to break down the lactose sugar. Undigested sugar remains in our intestines, which in some cases leads to gas.

If you are lactase deficient, supplementing with a lactase supplement (such as Lactaid) when consuming dairy products that contain lactase can help you break down the natural milk sugar so that you can enjoy an ice-cold glass of milk again.

If you keep too much fluid in your midsection, hibiscus can help rid your body of the excess without negatively affecting electrolyte levels. Although more human studies are needed, adding hibiscus to your routine can help support your flat stomach goal if your challenge is water retention.

Berberine has been used in traditional Chinese medicine for years. And recently it has found its way into the western world in powerful ways.

Among its suggested benefits, berberine may help reduce insulin resistance and inhibit the development of fat stores.

Ingesting berberine with Oregon grape extract can help combat belly fat by combining the benefits of berberine with the digestive aid benefits that Oregon grapes provide.

Simply consuming protein can help you achieve your flat stomach in a number of ways. Protein helps your body feel happier and can help you eat less in the long run.

Whey protein, in particular, can decrease long- and short-term appetite and improve body composition in women by increasing muscle mass without affecting changes in fat mass. And the consumption of over 500 milliliters of dairy products, which consist of casein and whey, can increase the feeling of satiety, according to the results of a meta-analysis.

A whey and casein protein based protein powder like Quest Nutrition protein powder is a simple addition to your everyday life. Whether adding a scoop or two to your smoothies, energy bites, or even your classic recipes, this addition can help you feel more satisfied and potentially reduce the risk of overeating, which can lead to gas. Try protein powders in these 22 high protein smoothie recipes from diet and fitness experts.

For more information, see the 108 most popular sodas, sorted by toxicity.

9/9 DIA

Speaking of which, those calories are completely empty and come entirely from sugar. In fact, a can of soda contains between 35 and 61 grams of sugar per can! (See Also: 30 Worst Soda Pops That Are Never Worth Drinking.)

The average American adult consumes 13 pounds of sugar each year from soda only. And studies show that consuming sugary drinks like soda contributes to weight gain in both adults and children. This is especially true if many sodas contain high fructose corn syrup. Your body is only able to process the fructose from this sweetener through your liver, and it cannot use fructose for energy like glucose. This contributes to even greater weight gain, along with a metabolic disorder and impaired glucose tolerance.

Over the years, dozens of studies have linked soda consumption to weight gain. And it gets worse: A study by the International Journal of Behavioral Nutrition and Physical Activity found that despite exercising, when participants consumed soda, participants still gained weight. In other words, exercise won’t help you stave off the weight gain associated with drinking soda.

Not only has soda been linked to weight gain, it has terrible effects on your overall health as the drink has been linked to type 2 diabetes, heart complications, depression, liver disease, and the risk of early death.

Since reducing calories – calories from food or drink – will help you lose weight, you don’t have to rely on just removing soda from your diet to lose weight. This is especially the case as fewer Americans drink soda on a regular basis (45.8% of US citizens surveyed in a recent study said they did not consume soda at all). However, if you do drink soda, you should seriously consider cutting down your soda habit. Replace your fizzy drink with water or try one of these 25 healthy, low-sugar soda alternatives.

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MOV Parent: Time for the lunch bell | News, Sports, Jobs

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The summer months are coming to an end and school is getting closer and closer. When you go back to school it can be difficult to start or continue a healthy lifestyle. It’s easy to choose unhealthy lunch and snack ideas. However, I want to share with you the importance of packing a healthy lunch and preparing a healthy snack when your kids go back to school.

1. Eating a healthy diet can improve your health today and for years to come. Think about how your food choices will be made up throughout the day or week to help you create a healthy eating routine.

2. It is important to eat a variety of fruits, vegetables, grains, protein foods, as well as dairy and fortified soy alternatives. Choose options for meals, drinks, and snacks with limited added sugar, saturated fat, and sodium.

Some of the negative effects that unhealthy school lunches have on children are mental and physical problems. Eating the wrong diet can lead to obesity or other weight problems. A child with poor diet is more likely to develop diabetes, kidney stones, and heart disease. Without proper nutrition, a child’s academic performance will decline. Sleep behavior is also affected when children do not eat enough nutritious foods. These children may also exhibit more aggressive behavior and lower attention spans.

When I was in school I packed my own lunch. Most of the time I just tossed everything I could find into a bag and called it lunch. I would wrap anything from cookies to leftover pizza. It wasn’t until I got a little older that I understood why I should choose healthier options. I decided to work on a healthier lifestyle and now cucumber and melon are my favorite food when I wrap lunch.

Becoming more aware of what to give your child for lunch, what your child is packing for lunch, and what groceries you bring around the house can help them feel better, be better, and be healthier.

As a parent, you can help your child choose healthier options by:

1. Regular family meals

2. Serving a wide variety of healthy foods and snacks

3. Be a role model by eating healthily yourself

4. Avoid fighting over food

5. Include children in the process

Figuring out the best lunch options for your child can be difficult. You could try some of these options:

* Turkey + cheddar roll-up, fresh berries, yogurt and trail mix

* Cheese quesadilla, guacamole, salsa, tortilla chips and strawberries

* Peanut butter and jelly sandwich, graham crackers, cheese spread and a peach cup

* Turkey slices, cheese cubes, pita wedges, hummus, baby carrots and celery

To make lunch more attractive to your child, try different foods. Some ideas include:

* Make potato salad or pasta salad multi-colored. Use fun noodles or add hard boiled eggs, beans, peas or small cubes of meat for extra protein.

* Cut raw vegetables like carrots, celery, green peppers, broccoli, cauliflower, and cucumbers. Send them with a small container of low-fat dip.

* Add a piece of fruit for dessert, washed and ready to eat, or a packet of fruit salad.

* Try reduced-fat cheese cubes or cheese spreads with whole grain crackers.

* Few children can resist yogurt, a good source of protein and calcium that is now available in many different flavors and shapes.

* Choose healthy snacks. Pack pretzels, popcorn, rice cakes, whole grain crackers, dried flakes, or trail mix.

After a long day at school, your children will be hungry. Having healthy snacks for your children after school is important. You can have a snack ready and waiting for them or allow them to choose from the healthy options you have around the house.

The American Heart Association has a list of healthy snack options divided into categories based on cravings. Some of these snacks are:

* Apples and pears

* Bell pepper slices

* Popcorn

* Nuts and seeds

* Carrots and celery sticks

Make sure you find the right ones that suit your family’s needs.

While I was in grades 3-12, I got involved in post-school sports. It was important to have a healthy snack before training and games. The snacks I always chose were apples and peanut butter or bananas and peanut butter.

I also enjoyed applesauce. My parents bought the sugar-free version and I added cinnamon. These were simple and healthy snacks that I could grab on my own.

“There is nothing unhealthy about educating young people about nutrition.” – Pierre Dukan

***

Megan Zwick is a program assistant in Family and Consumer Sciences at Ohio State University Extension, Washington County. She can be reached at zwick.54@osu.edu.

***

resources

* Stadler, M. (2018, August). Back to School Kids Lunch Ideas. (2018, August 14).

* Hopkins, A. (2019 August 15). 15 Healthy After School Snacks Your Kids Will Actually Eat

* What is MyPlate?

* Dukan, P. (n.d.). Healthy eating quote. 34 Best Quotes About Healthy Eating For You And Your Children.

* Schuna, C. (no year). The Effects of Children Eating Unhealthy School Lunches. LIVESTRONG.COM.

* Ben-Joseph, EP (Ed.). (2018, June). Healthy nutrition (for parents) – nemours kidshealth. Children’s health.

* School lunches. Harvard Health. (2015, July 16).

* Healthy snacking. www.herz.org. (nd).

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7 Ways to Improve Your Gut Health

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When your stomach is fine, you never think about it – but when you don’t, it’s hard to think about anything else. The group of microorganisms that live in and make up your gastrointestinal tract play a role in almost every aspect of your health, from preventing chronic disease to maintaining your immune system. So it’s no wonder that you feel lousy when things get out of hand.

But what exactly is your gut feeling? And is it possible to improve your gut health? Here is everything you need to know.

What is the intestine?

The human intestine is much more complex than even experts once realized – it comprises a multitude of internal organs that are involved in the digestive process to absorb nutrients from food and excrete waste, explains Rushabh Modi, MD, a certified physician in both internal medicine and Gastroenterology and Hepatology and Assistant Professor of Clinical Medicine at USC’s Keck School of Medicine. “Typically, this refers to the mouth, esophagus, stomach, small intestine, and colon, with the pancreas and liver being crucial as supporting organs that help make digestive enzymes,” he says.

How your gut keeps your body healthy

In addition to absorbing and transporting nutrients to all tissues in the body, the intestine is critical to maintaining fluid and salt levels and eliminating waste, explains Dr. Modes. “Many vital nutrients and vitamins such as B12 and iron have special transporters that only exist in the intestine,” he adds. Iron, for example, needs stomach acid to be absorbed effectively – and B12 also needs certain receptors in the stomach and middle intestines to be absorbed. “These nutrients are difficult to obtain in any other way and they are essential for normal physiological function,” adds Dr. Modes added.

The gut is also one of the body’s most important disease control systems. “The acid in the stomach kills the bacteria and viruses that can inadvertently be ingested through food, and the digestive tract is an important way of introducing antigens to boost immune function and protection in the body,” says Christine Lee, MD . Gastroenterologist at the Cleveland Clinic. “The digestive tract also digests the foods ingested and extracts the essential nutrients that the body can absorb for vital use.”

New research has even uncovered a link between poor gut health and several neurological diseases such as Parkinson’s, Alzheimer’s, autism, and depression. One such study from the Université de Genève found that people with Alzheimer’s have different types of bacteria in their gut than those who do not have the disease.

8 signs your gut is suffering

If your gut is unhealthy, you are likely to have one or more of the following symptoms, even if it’s mild or rare:

  1. gas
  2. Flatulence
  3. Acid reflux
  4. heartburn
  5. diarrhea
  6. constipation
  7. Changes in stool
  8. Inexplicable weight loss
    1. “Since food digestion and waste production are the two most important functions of the intestine, if there are problems in these areas, the intestine can often be the cause of the problem,” explains Dr. Modes. Acid reflux and heartburn have also been linked to the gut, although you may feel the pain further from the core of the problem. Flatulence is also becoming more common, so Dr. Modi notes that patients view them as almost a normal reaction to eating certain foods.

      If you experience unexplained weight loss despite eating regular meals, it may indicate that your body is unable to digest or absorb the nutrients in the foods you eat and that there is a problem in your digestive system, according to Dr. Lee.

      How to improve your gut health

      The good news is that there are simple steps you can take to support your gut health. Here are some of the strategies doctors recommend.

      Eat a wide variety of healthy foods

      A diet made up of several different food types can result in a more diverse microbiome made up of more types, according to a report published in the journal Molecular Metabolism. This, explains Dr. Lee, strengthens our microbiome and increases its resilience.

      The best foods for gut health are fruits, vegetables, legumes, nuts, seeds, and whole grains, especially those with the highest fiber content that help your digestive tract function properly. According to the Academy of Nutrition and Dietetics, women should aim for 25 grams of fiber per day and men 38 grams per day.

      And cut down on unhealthy foods. “The more fat, fat, and salt you eat, the worse your gut health gets,” said Scott David Lippe, MD, chief of gastroenterology at Bergen Regional Medical Center in Paramus, NJ and assistant professor of medicine at Rutgers Medical School. This is especially important to keep in mind at dinner, as restaurants tend to consume salt, fat, and fat because they taste good.

      Try to leave out dairy products

      If you experience gas, gas, or loose bowel movements after drinking milk or eating cheese, you may be lactose intolerant. “This affects many adults, especially those who have no Northern European ancestry,” says Dr. Lip. “A quick and easy test is to drink a glass of regular milk – if you feel unwell, you are lactose intolerant.” If you are not ready to give up dairy products, you can also try taking lactose tablets before consuming dairy foods take.

      Consider a probiotic

      These tiny little microorganisms aid your metabolism and help rebalance your microbiota, says Douglas A. Drossman, MD, gastroenterologist and Professor Emeritus of Medicine and Psychiatry, UNC Division of Gastroenterology at the UNC School of Medicine. He recommends taking them when you have symptoms of an unhealthy bowel; however, there can be no other benefit. In fact, there isn’t a lot of research to prove the benefits of probiotics for the gut.

      For example, a review published in Therapeutic Advances in Gastroenterology found that probiotics positively affect the gut microbiota of people with certain diseases, such as Alzheimer’s and diabetes, but do little to improve the gut microbiota of healthy people. “If you are taking antibiotics or have diarrhea, taking probiotics can be very helpful,” adds Dr. Lip. However, he recommends trying to get your fair share of probiotic-rich foods like yogurt, sauerkraut, and kimchi first.

      Include more prebiotics in your diet

      “Prebiotics are not bacteria, they are foods that good bacteria like to eat,” explains Dr. Milstein. “We have to feed the good bacteria and starve the bad bacteria.” He recommends eating foods rich in bacteria such as walnuts, berries, bananas, flax seeds, legumes, artichokes, onions, garlic, chicory, dandelion greens, asparagus, leeks and whole grain products. “The diet is personalized, but putting some fruits and vegetables and fiber on our plate with every meal helps keep gut and brain health,” adds Dr. Milstein added.

      Monitor your vitamin D levels

      Recent research in Nature Communications has examined the relationship between gut bacteria and vitamin D levels and found that deficiency in the nutrient plays a key role in increasing the risk of certain diseases, including inflammatory bowel disease, cardiovascular disease and cancer, plays. Any form of disruption of the GI barrier, according to Dr. Drossman commonly referred to as “leaky gut,” which can increase a person’s risk of developing infectious, inflammatory, and functional GI diseases such as ulcerative colitis and Crohn’s disease. “Most people with leaky gut have very low levels of vitamin D and very low levels of the two most important omega-3 fatty acids – EPA and DHA,” he says. He recommends that most people consume at least 5,000 IU (125 µg) of vitamin D3 daily and consume sufficient fish oil (or the vegan equivalent) of 1,000 mg DHA per day. Be sure to talk to your doctor before taking any supplements.

      Manage your stress level

      Stress not only puts a strain on your mental health, but also on your physical well-being. Chronic high stress can, according to Dr. Drossman directly affect your gut health. While removing stressors from your life isn’t always possible, stress management strategies like diaphragmatic breathing, meditation, or yoga can help, says Dr. Drossman. “It’s also a smart idea to see a psychologist to see if brain and gut therapies (cognitive behavioral therapy, hypnosis, mindfulness) can be used,” he adds.

      Get a good night’s sleep every night

      When you don’t get enough sleep, your whole body is affected, including your intestines. In fact, new research shows how closely your gut microbiome and the quality of your sleep really are. A study by Nova Southeastern University in Fort Lauderdale, Florida found that poor sleep, for reasons as yet unknown, can negatively affect your gut microbiome, which can then manifest itself in a variety of other health problems, including autoimmune diseases and mental illnesses. The National Sleep Foundation recommends that adults get between 7 and 9 hours of sleep each night.


      Jenn Sinrich is a veteran writer, digital and social editor, and content strategist specializing in health, fitness, beauty, and relationships.

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    YOUR HEALTH: When heart health is a matter of race

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    PITTSBURGH – Up to 1 in 500 American adults have cardiomyopathy.

    Their hearts have enlarged, thickened, or stiffened, making it difficult for the heart to pump blood around the body.

    Now, new research examines racial differences in the outcomes of these heart patients.

    “If we don’t give patients good medicines and the like over time, they will develop into what is known as clinical heart failure, where they develop symptoms of shortness of breath and leg swelling,” said Dr. Shazli Khan. Internal Medicine Physician at the University of Pittsburgh Medical Center.

    People with cardiomyopathy may not have any symptoms at all, or their symptoms may be very mild to begin with.

    Dr. Khan examines racial differences in cardiomyopathy outcomes.

    She and her colleagues looked at data from 18,000 patients over a period of six years.

    “What we actually found was that black patients in our cohort had a much higher prevalence of many chronic diseases,” said Dr. Khan.

    “So more chronic kidney disease, higher blood pressure, higher diabetes rates.”

    If black patients are on optimized heart failure therapy and continue to have symptoms, they can get additional benefit from taking hydralazine and isosorbide dinitrate, known under the brand name BiDil.

    Previous research suggested that black patients had a much higher prevalence of chronic illnesses, including chronic kidney disease, higher blood pressure, and higher rates of diabetes.

    “In fact, they died more than the white cardiomyopathy patients,” said Dr. Khan.

    Researchers found that black patients diagnosed with cardiomyopathy were 15% more likely to die than white patients.

    Dr. Khan says the study results suggest that providers should emphasize earlier interventions.

    “That they come in to fill their medication, make appointments, give them resources, and educate them about the long-term effects of certain medical conditions.”

    Patients are advised to focus on eating more fruits and vegetables, whole grains, and lean proteins like chicken or fish.

    Also, focus on maintaining a healthy weight by balancing caloric intake with physical activity to reduce the risk of heart disease.

    Doctors will perform a physical exam and ask questions about your personal and family medical history.

    You will also be asked when your symptoms are occurring, such as whether exercise is causing your symptoms.

    If your doctor thinks you have cardiomyopathy, several tests may be done to help confirm the diagnosis, including an X-ray test to see if your heart is enlarged.

    Several blood tests may be done, including those to check your kidney, thyroid, and liver function, and to measure your iron levels, and a treadmill test to see your heart rhythm, blood pressure, and breathing while you run on a treadmill.

    Your doctor may recommend this test to evaluate symptoms, determine your physical fitness, and see if exercise is causing an abnormal heart rhythm.

    If this story affects your life or has caused you or someone you know to seek or change treatments, please let us know by contacting Jim Mertens at jim.mertens@wqad.com or Marjorie Bekaert Thomas at mthomas@ivanhoe.com.

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