Connect with us

Whole Grain Pasta Nutrients

How your ‘healthy’ lifestyle can be making you tired

Published

on

Here are a few ways a supposedly “healthy” diet can keep you sluggish – and what you can do to get your energy back on track.

Lisa Drayer is a nutritionist, writer, and CNN health and nutrition contributor.

Let me guess: you eat a clean diet, enjoy a lot of fruit and vegetables, avoid meat and are much more plant-based. They also banned bread, cookies, and cakes from the house. There’s only one problem: you can’t stay awake and alert during the day.

On the surface, this lifestyle may seem healthy, but it can involve some behaviors that actually stole your energy.

“Eating healthy can sometimes become unhealthy and drain you of energy if you’re too restricted,” said Yasi Ansari, a registered nutritionist and spokesperson for the Academy of Nutrition and Dietetics.

Here are a few ways that what is known as a “healthy” diet can make you sluggish – and what you can do to get your energy back on track.

Cutting too many calories

“Trying to lose weight and cut your caloric intake too drastically may result in not having the right amount of energy or fuel you need for the day,” said Elizabeth DeRobertis, a registered nutritionist and director of the Scarsdale Medical Group’s Nutrition Center, White Plains Hospital.

Eating provides the energy you need to stay focused and productive throughout the day. And while people sometimes think that if they want to lose weight, they should eat as little as possible, it won’t work in the long run, said DeRobertis, creator of the GPS Weight Loss Program, an online self-paced weight loss program. If someone becomes too restrictive in their intake, their metabolism may slow down and you may feel energetic. “You also get too hungry … and as a result, too much,” DeRobertis said.

“When you’re feeling low on energy, check out the energy you’re consuming,” said Melissa Majumdar, an Atlanta-based registered nutritionist and certified specialist in obesity and weight management. “Start by adding an additional 1 to 2 ounces of lean protein, half a cup of whole grains, or 1 tablespoon of a healthy fat and re-analyzing.”

Eating too seldom

Going without food for too long can also make you feel tired. “Some people find drowsiness or sluggishness as a sign of eating more than traditional hunger signals,” said Majumdar, who is also a metabolism and obesity coordinator at Emory University Hospital Midtown. “If you run out of energy two or three hours after a meal, add a balanced snack of fiber and protein, like fresh fruit with a handful of nuts or a small bag of edamame.”

“Recognizing when your body starts to get hungry can help you understand how best to stick to your diet and timing to ensure that your energy is stable throughout the day and that you are helping your body with its To meet demand, ”said Ansari.

Back into the groove. Sign up for the Fitness, but better Newsletter series to help you find a healthy routine, supported by experts

Cut too many carbohydrates

Low carb can also make you feel lousy. Not only can eating too few carbohydrates make you feel tired and irritable from low blood sugar; it can also lead to dehydration, which can cause fatigue. “For every gram of carbohydrate stored in the body, around 2 to 3 grams of water are stored,” explains DeRobertis. But if someone cuts their carbohydrate intake too drastically, water is released and dehydration can result.

“When someone experiences a loss of energy in the afternoon, I always think of a plant that has withered and needs water,” said DeRobertis. “If we water the plant, it will perk up again. And I imagine that this happens to our cells if we are not well enough hydrated during the day. “

Cutting carbohydrates, especially cookies and sugary treats, is perfectly fine, but be careful not to skimp on high-fiber carbohydrates like fruits, vegetables, and whole grains.

No balanced vegetarian diet

Banning animal proteins as part of a vegetarian diet is not necessarily unhealthy, but it is important to ensure that you have a balanced intake of all nutrients.

“If someone opts for a vegetarian or vegan diet but doesn’t make sure they get enough vitamin B12 and iron (from dietary supplements and plant sources), anemia and the resulting feeling of fatigue can develop,” explained DeRobertis.

Iron-rich foods include beef, iron-fortified cereals, spinach, and beans. When consuming plant-based sources of iron, it is advisable to add some vitamin C to improve absorption. “An example could be a spinach salad with a small glass of orange juice or a lentil soup with chopped tomatoes,” says Ansari.

Vegans should also be aware of a possible vitamin B12 deficiency. “B12 deficiency can take years to develop, so supplementing early if you’re not eating animal-based foods like meat, fish, eggs, and dairy products,” said Majumdar. Nutritional yeast can also add some vitamin B12, but would need to be eaten daily to provide enough, Majumdar added.

Eat too many carbohydrates

Too many carbohydrates in one session can also contribute to sluggishness.

Even healthy carbohydrates turn into sugar in the body, and our pancreases produce insulin in response to keep our blood sugar stable.

“If someone eats too many carbohydrates in one session – even if they are healthy carbohydrates like brown rice, beans, sweet potatoes, whole wheat pasta, or quinoa – too many can raise blood sugar in some, and high blood sugar makes us feel tired and tired lethargic, ”DeRobertis said. (While this is common among people with diabetes, it can happen to anyone who eats too many carbohydrates in one session, she said.)

Be careful with how you feel after different meal combinations, and if you find yourself feeling tired after a high-carb meal, you should spread your carbs out throughout the day, DeRobertis advised.

Exercise too much

Excessive exercise can also make you feel tired. “How much is too much depends on the person, other demands in their life, stress levels, general health and fitness levels, and types of exercise,” said Majumdar.

Too little energy during exercise can also contribute to fatigue. “During exercise, the body typically burns a combination of fat and carbohydrates. When you don’t get enough carbohydrates, it becomes more difficult to keep your workout energized, and as this pattern progresses, the body’s stored carbohydrates called glycogen are not replenished, ”Majumdar said. This can leave you feeling drained, frustrated, and demoralized with your workouts, according to Majumdar.

“Take stock of how you are feeling before and after your workout and consider adding carbohydrates or calories to your intake or reducing your exercise to keep energy levels balanced,” said Majumdar.

If exercise eats into bedtime, it can affect energy levels as well. Getting enough sleep not only gives you energy, but also helps the body actively repair muscles and tissues that are used during exercise, according to Majumdar.

Whole Grain Pasta Nutrients

Kate Middleton diet plan: How exercise helps with ‘slender physique’ – expert claims

Published

on

After marrying Prince William in 2011, Kate Middleton has been in the public spotlight for over a decade. Ten years, a royal wedding and three royal babies later, the Duchess shares the same enviable physique. Personal trainer Michael Brigo revealed how.

Michael began: “The Duchess of Cambridge, Kate Middleton, has a lean and athletic physique that is most likely to be sculpted through resistance-based fitness training, which primarily focuses on strength training using bodyweight and weights.

“She is also an outdoor person and is known to enjoy running, skiing and tennis. It wouldn’t surprise me if she ran an average of 10km or more.”

Kate is rarely seen shying away from a workout or even a friendly athletic competition.

In fact, US Open champion Emma Raducanu described the Duchess’ forehand during a doubles match as “amazing”.

It seems the Queen will try any physical activity, whether it’s land sailing at St Andrews, archery lessons at The Way Youth Zone in Wolverhampton or Gaelic football with Irish children.

Also, let’s not forget how Duchess Catherine and Prince William met; The now legendary royal couple shared a love of sport at St Andrews University, where Kate was reportedly involved in rowing, swimming, hockey and tennis.

She also received a gold Duke of Edinburgh award in sixth form college, which is by no means a small achievement.

The challenge requires contestants to participate in “anything that requires a sustained level of energy and physical activity” for several months, suggesting the Duchess has always been athletic.

In a press release later shared by the Palace, Kate explained, “While getting my Gold Award was challenging at times, it’s one of my most memorable experiences from my childhood and I couldn’t recommend it more highly.”

One of Kate’s favorite exercises that anyone can try is the plank.

A royal insider reportedly explained: “There are three elements, the ground plank, the side plank and the prone skydiver, all positions that Kate can hold for 45 seconds or more and repeat each at least 10 times.”

As for her diet, Kate fans can rejoice, as Dr. Charlotte Norton, Medical Director of the Slimming Clinic, told Express.co.uk that the Duchess’ main secret is simply having a balanced diet.

She explained: “Kate Middleton is very relatable (even down to her diet) and I think that’s one of the reasons the nation loves her.

“She’s known to be an avid cook and doesn’t shy away from pizza, pasta and curries, which we’re probably all fond of.”

READ MORE: Princess Beatrice’s engagement ring is different from Kate & Meghan’s

Those who want the Duchess’ figure would do well to include “protein (meat, fish, dairy, legumes and nuts), carbohydrates (whole grains), lipids (healthy oils), vitamins, minerals and water” in their diet. according to dr Norton.

Her favorite raw food dishes include gazpacho, sushi, ceviche and goji berries.

And while she’s not a vegetarian, the Queen also likes to stick to plant-based foods when she can.

During her and William’s royal tour of India, chef Raghu Deora, who cooked for the couple during their stay at the Taj Mahal Palace, revealed they enjoyed vegetable kebabs and lentil curry. Hi! reported.

Raghu explained, “It’s all vegetarian because I’ve been told that’s what they prefer.”

READ MORE: James Martin on why you should never put eggs in the fridge

dr Norton concluded: “I truly believe Kate’s secret is consistency.

“There hasn’t been a moment in history where she’s had a dramatic change in her appearance, not even post pregnancy, and I think that’s because it’s compatible with diet and exercise.”

However, in preparation for special occasions, the Duchess is reportedly taking extra precautions and following the Dukan Diet, which author Pierre Dukan says is “the real reason the French stay thin.”

To keep her slim ahead of her wedding in 2011, Kate reportedly tried the high-protein, low-carb diet.

This consists of four phases, Attack, Cruise, Consolidation and Stabilization, but ultimately encourages dieters to “eat as much as they want” out of 100 high-protein and plant-based foods.

Continue Reading

Whole Grain Pasta Nutrients

Diet and cervical cancer: What is the link?

Published

on

Cervical cancer is one of the most common gynecological cancers. The American Cancer Society estimates that approximately 14,000 people in the United States will be diagnosed with cervical cancer in 2022.

Up to 99.7% of cervical cancer cases result from human papillomavirus (HPV) infection. This viral infection causes abnormal changes in the cervix, leading to the development of this form of cancer.

Doctors can diagnose cervical cancer during routine health exams like Pap smears and HPV tests. The condition is often asymptomatic.

In addition to regular Pap smears and HPV testing, there are three HPV vaccines that protect against some strains of HPV that are known to cause cervical cancer.

Other factors that affect the progression of HPV to cervical cancer include smoking, exposure to environmental toxins, co-infection with sexually transmitted infections such as HIV, and diet and nutrition.

Diet and nutrition play a role in the development of cervical cancer.

In fact, proper nutrition helps optimize the immune system, which in turn eliminates HPV and helps the body respond to cancerous tumors.

However, research on the role of diet in preventing or reducing the risk of developing cervical cancer has focused on antioxidant nutrients and dietary patterns that mitigate the effects of HPV.

High-inflammatory diets – similar to the Western diet – have been linked to the development of cervical cancer, particularly in women with HPV infection and a sedentary lifestyle.

A Western diet — which is typically high in saturated and trans fats, added sugars, and sodium — has been reported to increase chronic inflammation and make HPV infection more difficult to control. Persistent HPV infection leads to the development of cervical cancer.

On the other hand, following a Mediterranean diet — high in fruits, vegetables, peas or beans, healthy fats, and fish — can lead to a lower risk of both HPV infection and cervical cancer.

The intake of antioxidants such as the carotenoids lutein, zeaxanthin and beta-carotene as well as vitamins C, E and A can suppress the development of cervical cancer, especially in smokers.

In addition, nutrients like folic acid, vitamin D, and lycopene can stop the progression of HPV to cervical cancer.

Each of these antioxidant nutrients play distinct protective and overlapping roles during the developmental stages of cervical cancer.

Therefore, it is best to focus on overall dietary patterns rather than just individual nutrients.

An observational study of nearly 300,000 women suggests that increased intake of fruits and vegetables — which are high in various antioxidant nutrients — is associated with a reduced risk of cervical cancer.

A daily intake of 100 grams (g) of fruit, equivalent to 1 cup of cranberries, has been linked to a reduced risk of cervical cancer. Likewise, a daily increase of 100g of vegetables has a similar effect.

Adopting a dietary pattern similar to the Mediterranean diet reduces inflammation and the risk of cervical cancer.

A person could eat more:

  • Fruits and vegetables with an emphasis on a variety of colors and textures
  • complex carbohydrates such as brown rice, pasta, bread and couscous
  • Nuts, seeds, and olive oils, which are healthy unsaturated fats to replace saturated and trans fats
  • Herbs and spices, such as onion and garlic, while limiting sodium supplements
  • Low-fat dairy products such as milk, cheese and yogurt
  • Legumes such as peas, lentils and beans, including chickpeas and red beans

In addition to a balanced and nutritious diet, taking a daily multivitamin in women with HPV is associated with less severe HPV infection and a lower risk of progression to cervical cancer.

Foods with high inflammatory potential are associated with an increased risk of cervical cancer.

The “fast food culture” of the Western diet, characterized by processed foods low in fiber and high in added sugar, increases inflammation and is implicated in the development of cancer.

Foods to limit or avoid include:

  • Foods high in added sugars
  • processed meats such as cured meats
  • Red meat
  • Foods high in saturated and trans fats

Excessive consumption of added sugars from sugary drinks, dairy desserts and table sugar significantly increased the risk of cancer in a 10-year observational study of over 100,000 people.

Red meat, such as veal, pork, and lamb, in amounts of 101–200 g per day has been linked to an increased risk of cancer in both premenopausal and postmenopausal women.

Limit your intake of animal and processed sources of saturated and trans fats, which research has shown promote the growth of cancerous tumors.

Naturally occurring and plant sources of saturated fats and trans fats had no negative impact on cancer risk.

Pro-inflammatory foods upset the balance of the “good” bacteria that live in the gut, triggering inflammation and increasing the risk of cancer.

There are several natural home remedies that promise to treat or cure cervical cancer without medical intervention.

Some natural practices — like drinking green tea — may offer benefits for someone with cervical cancer. However, these do not replace the need for appropriate medical intervention and treatment.

Despite the emerging research on medicinal herbs to treat cervical cancer, more research is needed on these cancer-fighting plants, their active ingredients, and safe dosages.

Always consult with your oncology medical team to determine the best treatment options.

Cervical cancer is one of the most common gynecological cancers. Infection with HPV causes 99.7% of cases.

There is a clear link between diet and nutrition, the progression of HPV infection and the subsequent development of cervical cancer.

The fast-food culture of the Western diet — whose hallmarks are processed foods, red meat, low fiber and high added sugars — is pro-inflammatory and linked to an increased risk of cervical cancer.

Research suggests that antioxidant nutrients like carotenoids, vitamins A, C, E, D, and folic acid — all of which are prevalent in a Mediterranean diet — may prevent or reduce HPV infection and thus the development of cervical cancer.

Limit pro-inflammatory foods and increase the amount of fruits and vegetables rich in antioxidant nutrients to reduce the risk of cervical cancer.

Avoid substituting natural home remedies for appropriate medical interventions and treatments to treat cervical cancer. Consult with your oncology medical team to find the best treatment options.

Continue Reading

Whole Grain Pasta Nutrients

Not All Calories Are Equal – A Dietitian Explains How the Kinds of Foods You Eat Matter to Your Body

Published

on

Even when two foods have the same calorie count, there can be huge differences in how they affect your body.

A calorie is a calorie is a calorie, at least from a thermodynamic point of view. It is defined as the amount of energy required to heat 1 kg of water by 1 degree

Celsius
The Celsius scale, also known as the Celsius scale, is a temperature scale named after the Swedish astronomer Anders Celsius. On the Celsius scale, 0 °C is the freezing point of water and 100 °C is the boiling point of water at 1 atm pressure.

“> Centigrade (2.2 pounds at 1.8 degrees

Fahrenheit
The Fahrenheit scale is a temperature scale named after German physicist Daniel Gabriel Fahrenheit, based on one he proposed in 1724. On the Fahrenheit temperature scale, the freezing point of water is at 32°F and water boils at 212°F, a 180°F separation as defined at sea level and normal atmospheric pressure.

“>Fahrenheit).

But when it comes to your body’s health and energy levels, not all calories are created equal.

For example, some studies have reported that diets high in protein, low in carbohydrates, or a combination of both result in greater weight loss than diets with other levels of fat, protein, and carbohydrates.

If every calorie in food was the same, you wouldn’t expect differences in weight loss among people consuming the same number of calories spread across different types of food.

Nutritionists like me know that there are many factors that affect what a calorie does to your body. Here’s what we know so far about calories and nutrition.

Energy that is actually available to your body

At the end of the 18th century, the chemist WO Atwater and his colleagues developed a system for finding out how much energy – i.e. how many calories – different foods contain. Basically, he burned food samples and recorded how much energy they released in the form of heat.

But not every bit of energy in food that can be burned in the laboratory is actually available to your body. What scientists call metabolizable energy is the difference between the total energy of the food you eat and the energy that leaves your body undigested in feces and urine. For each of the three macronutrients—protein, carbohydrate, and fat—Atwater devised a percentage of the calories in it that would actually be metabolized.

Calorie Macronutrient Chart

According to the Atwater system, it is estimated that one gram of each macronutrient provides a specific number of calories. The US Department of Agriculture still uses these calculations today to come up with an official calorie count for each food.

How much energy you use

What you eat can affect what scientists call your body’s energy use. That’s how much energy it takes to keep you alive — energy you expend to breathe, digest, get your blood flowing, and so on — along with what you expend to move your body. You may have heard this called metabolism.

The quality of the diet can alter the body’s energy expenditure, also known as the thermic effect of food. For example, in one study, people who ate the same number of calories per day but ate either a low-carb or low-fat diet had differences in total energy expenditure of about 300 calories per day. Those on a very low-carb diet used the most energy, while those on a low-fat diet used the least.

In another study, high-fat diets resulted in lower total energy expenditure than high-carb diets. Other researchers reported that although replacing fat with carbohydrates did not change energy expenditure, people who increased their protein intake to 30% to 35% of their diet used more energy.

Nutritional information food labels

There’s a lot more to nutrition labels than just calorie information—and for good reason.

In general, a diet high in carbohydrates, fat, or both results in a 4% to 8% increase in energy expenditure, while high protein meals result in an 11% to 14% increase over resting metabolic rate. Protein has a higher thermic effect because it is harder for the body to break down. While these fluctuations aren’t huge, they could be contributing to the obesity epidemic by promoting subtle average weight gain.

quality of the calories you eat

Nutritionists look at a food’s glycemic index and glycemic load — that is, how quickly and by how much it raises your blood sugar levels. A rise in blood sugar triggers the release of insulin, which in turn affects energy metabolism and storing excess energy as fat.

Foods like white rice, cakes, cookies and chips all have a high glycemic index/load. Green vegetables, raw peppers, mushrooms and legumes all have a low glycemic index/load. There is evidence that foods with a lower glycemic index/load are better at regulating blood sugar levels, regardless of the calories they contain.

Reward centers in the brain light up when people eat high glycemic index/load foods, highlighting the pleasurable and addictive effects of foods like candy or white bread.

The fiber content of foods is another thing to consider. Your body can’t digest fiber — found in plant foods like fruits, vegetables, whole grains, and beans — for energy. Therefore, high-fiber foods tend to have less metabolizable energy and can help you feel full with fewer calories.

friends at dinner

Food provides more than calories.

Empty calories — those from foods with minimal or no nutritional value — are another factor to consider. Things like white sugar, soda, and many ultra-processed snack foods don’t offer much, if any, benefit in terms of protein, vitamins, or minerals along with their calories. The opposite would be nutrient dense foods, which are high in nutrients or fiber but still relatively low in calories. Examples are spinach, apples and beans.

And don’t think of empty calories as neutral. Nutritionists consider them harmful calories because they can have negative health effects. Foods that contribute the most to weight gain are potato chips, potatoes, sugar-sweetened beverages, and meat, both processed and unprocessed. On the other hand, vegetables, whole grains, fruits, nuts, and yogurt are foods that are inversely associated with weight gain.

More about health than calories and weight

It is undisputed that the most important factor for weight loss is the difference between the number of calories burned and the number of calories exerted through exercise. But make no mistake. While weight plays a role in health and longevity, weight loss alone does not equate to health.

Yes, some high-protein diets seem to promote weight loss, at least in the short term. But epidemiologists know that in areas where people live the longest — nearly 100 years on average — people eat mostly plant-based diets, with very little or no animal protein and little or moderate fat in the form of monounsaturated and polyunsaturated fats .

I often hear friends or clients say things like “it’s these carbs that are making me fat” or “I have to go on a low carb diet”. But these ailments drive nutritionists like me insane. Carbohydrates include foods like Coca-Cola and candy canes, but also include apples and spinach. Reducing simple carbohydrates such as soft drinks, refined flour baked goods, pasta and sweets is definitely beneficial to health. But cutting out carbohydrates like vegetables and fruits has the opposite effect.

A plant-based diet high in plant-based protein and carbohydrates, mostly from vegetables, fruits, nuts, and legumes, is the healthiest diet researchers know for longevity and the prevention of chronic diseases like heart disease, cancer, high blood pressure, and many other conditions .

The modern western diet suffers from an increase in the amount of calories ingested while at the same time decreasing the quality of the calories ingested. And researchers now know that calories from different foods have different effects on feelings of satiety, insulin response, the process of converting carbohydrates into body fat, and metabolic energy expenditure.

When it comes to your health, you count more on the quality of the calories you consume than on the number of calories.

Written by Terezie Tolar-Peterson, Associate Professor of Food Science, Nutrition & Health Promotion, Mississippi State University.

This article was first published in The Conversation.The conversation

Continue Reading

Trending

Copyright © 2017 Zox News Theme. Theme by MVP Themes, powered by WordPress.