Limited Ingredient Diet - Grain Free Dog. OPTIMAL NUTRITION FROM THE FEWEST,MOST ESSENTIAL INGREDIENTS. Erexin V Review![]()
Our Merrick Limited Ingredient Diet recipes are specially formulated with a limited number of carefully selected ingredients to provide complete and balanced nutrition for your dog with food sensitivities. Our limited ingredient recipes keep it simple with a single source of animal protein and easily digestible carbohydrates, without grains, corn or gluten ingredients. Food labels are an important source of information about calories and the nutritional value of the foods you eat, a crucial tool in building a heart-healthy diet. Update: Unfortunately, as of 06/23/2011 we are no longer able to actively update our ingredients list; however, as much of this is likely still accurate, w.
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Make sure you eat the right foods during the HCG diet's loading days. It's not as simple as you think. This article provides a clear cut HCG diet food list made just. ![]() How to Lose Weight Fast With HCGIf you are tired of struggling to lose weight and keep it off then the HCG DIET SYSTEM SA is definitely the answer for you. Best weight loss solution in record time. ![]() We will show you How to lose weight quickly without starving yourself, no crazy exercise regime, no pricey meals nor expensive supplements or pills. I am sure you have tried endless diets which have left you feeling deprived, hungry depleted, no energy, even anxious or irritable. Well the good news is that you will have none of these side effects whilst using this Weight loss program. In fact most people say they have never felt better. Many people think Fat is Fat. ![]() Normal Fats, structural Fats and abnormal fats. Normal fats and structural fats the body needs. Abnormal Fats are the guilty culprit . The HCG attacks this abnormal fat, mobilising it to use as ENERGY and FUEL thus allowing you to Lose Weight Quickly, in the areas where you need it most. So why has there been so much talk about the HCG diet? Perhaps it's because the diet recommends severe calorie restriction — typically just 500 to 800 calories a day. HCG is a prescription medication in the United States. Diet Spotlight: Does the hCG Diet Work? You may lose weight fast, but you'll be putting your health at risk with this extreme diet By Joy Manning November 3, 2011. Is the hCG diet plan truly a miracle weight-loss program? Here are five things you need to know about the controversial hCG diet. If you've been reading HCG diet reviews read my account of phase one and two plus my actual daily losses. Unlike other HCG reviews this is my personal. HCG Diet Side Effects: The Dangerous Side Effects of HCG Injections This article describes HCG diet side effects that may occur when using HCG injections. The hCG Diet is a dangerous weight loss program that relies on daily injections or oral drops of the hormone Human Choriogonadotropin to expedite up weight loss. HCG Plus drops are the Web's Only Real HCG Diet Drops, with an effective dosage of 150-200 IUs per day. Includes detailed HCG guides to ensure success. ![]() ![]() The Web's Only True Source of Real HCG drops. US made, Authentic, Non-Homeopathic HCG drops. Buy Now and Receive FREE shipping!![]() ![]() ![]() ![]() Physicians Weight Loss Center Elk Grove Detox Diet For Vegetarians 2 Day Smoothie Detox quick weight loss center testimonials Dr Oz Detox Smoothie Recipe Sheet. Parents Forced to Say Goodbye to Terminally Ill 10-Month-Old Baby as Courts Decide to Take Him Off Life Support. Looking for the right diet plan to lose weight fast? Try our 1300 calorie diet plan for losing 20 pounds in 6 weeks with menus for a week and shopping list. How Much Weight Can You Lose a Week on a 1,2. Calorie Diet? Moving more and eating less leads to weight loss, as long as you keep your calorie intake at a negative balance. A 1,2. 00- calorie- per- day diet creates a caloric deficit for most people, but how much that deficit equals depends on the person. ![]() Everybody burns a different number of calories daily, depending on size, gender, age, body composition, genetics and physical activity. It takes a deficit of 3,5. For some people, 1,2. For other people, a 1,2.
The Dietary Guidelines for Americans estimate that the average woman burns from 1,6. Larger and more active people tend to burn more calories per day; older, smaller and sedentary folks burn fewer. If you're in the upper range of calorie burning, a 1,2. For example, the average very active 3. If she trims her calorie intake to 1,2. However, a sedentary 5. So, when she trims her intake to 1,2. Estimate your own daily caloric burn rate using an online calculator that takes into account your age, activity level, gender and size; then use trial and error to figure out roughly how many calories you burn daily. For some people, 1,2. A very active adult male, for example, needs between 2,8. If he trims to 1,2. This can lead to a loss of energy, stalled metabolism, poor nutrient intake, diminished muscle mass and irritability - - if he can even sustain such a low calorie intake without becoming uncontrollably hungry. Restricting calories to 1,2. Following a 1,2. 00- calorie diet, even for just a week, requires exceptional will power and resistance to hunger sensations. A study published in a 2. Psychosomatic Medicine showed that this increased stress and caloric restriction causes the body to pump out more of the stress hormone cortisol. Stress and increased cortisol production can cause your body to hold onto weight or to gain weight in the long run. Even if you're successful losing some weight with a 1,2. A 1,2. 00- calorie per day diet might include three 3. Skipping meals, especially when restricting overall calorie intake, isn't recommended as it can lead to extreme hunger at later meals which may cause you to exceed your calorie goals. The smaller portions are probably less food than you're accustomed to eating and you may feel hungry between meals. Each of your meals should contain 2 to 3 ounces of lean protein, such as white fish, chicken, tofu or trimmed beef. Stick to 1/2 cup of whole grains, such as brown rice, quinoa or one slice of whole- wheat bread, at most meals. Fill in the rest of your plate with leafy greens, which contain few calories while helping to fill you up. If you opt for snacks, make them cut- up veggies, 1/2 ounce of nuts, a small piece of fresh fruit or low- fat yogurt. A 1,2. 00- calorie diet means you can't afford excess calories from refined grains, sugar or other treats. If you fail to lose weight on 1,2. The lack of weight loss is your body's response to the stress caused by deprivation. In addition, if you're estimating your portion sizes instead of weighing and measuring them, you may be unknowingly eating more than 1,2. Researchers have found that people often underestimate their calorie intake by about 3. Marion Nestle in a 2. The Atlantic. So if you think you're consuming 1,2. If you're someone who burns just 1,6. If you are certain you're consuming only 1,2. Registered dietitian Joanne Larsen notes on her website, Askthe. Dietian. com, that no one should eat fewer calories unless under strict medical supervision because it leads to nutritional deficiencies. Instead, increase the amount of physical activity you do daily so you burn more calories and increase the deficit to encourage weight loss. THE CRUISE CONTROL DIET PROGRAM REVIEWTHE CRUISE CONTROL DIET PROGRAM REVIEW . The only problem is that most do not apply to a long term solution permanently. Once you are off the diet plan, the weight will definitely rebound and this time with interest. So as to give to you an unbiased review, I researched many diet programs, to find out the ones full of fluff, and the ones who deliver what they promise. The Dukan Diet Attack phase is the first step towards a healthy body. It consists of a high protein diet and results in a major weight loss. Find out how the attack. Phase 3: Burn Unwanted Fat, Save Hard-Earned Muscle. Let the fat-burning fun begin! By this stage of the program, you're no stranger to hitting the weights with. ![]() ![]() This unbiased review talks thoroughly about the Cruise Control diet by James Ward, and I will try as much as possible to make it complete and impartial. If in any way you have come across the Cruise Control Diet and looking for where to get yours, you can get yours by clicking on the link provided below. What exactly is The Cruise Control Diet program? James Ward tells us that he suffered from being overweight himself, and that made him to seek out a solution that would last. He searched through various science journals and books to find out why losing weight was hard for him while it was easy for some. This phase runs for a 2week interval. Phase 2 of the Cruise Control Diet (The Control Phase)This phase completely controls fat and weight. Not only this, it fills you with strength, energy and all the well- being you need. The maintenance phase is the 3 week period after you finish your hcg drops or injections. Simeons outlines a few rules here: you must weigh yourself every day. 25 Foods That Can Ruin Your Stabilization Efforts on HCG Diet Phase 3 After completing the core 500-calorie phase of the HCG drops diet and finishing up your HCG diet. Do you want to lose weight quickly in healthy way? The Brain Flatt 3 Week Diet System is for you. But read my review to find techniques you will learn. ![]() Bonuses – Cruise Control Diet. The Cruise Control Diet program is cheaper than all other diets I reviewed, sold at $3. ![]() The standard package comes with; E- book: Cruise Control Diet Main Program. E- report 1: Cruise Control Diet Cookbook. E- report 2: Jump- start Guide. A members only access to a library that contains helpful posts for changing times, recipes, and so on. Even the facts and statistics. There was no discussion about keeping your motivation up while using this program which I feel should have been included. The Cruise Control Diet has no audio or even video files. Bottom Line – Cruise Control Diet. I can say with all certainty that I strongly recommend the Cruise Control Diet for weight loss. When a diet promotes stress, it will do the exact opposite of what you want. The Cruise Control Diet is worth buying and the money back guarantee leaves you with nothing to lose. To get your copy of the life changing program, kindly click on the link below. The 3- Phase Plan to Fix Your Metabolism for Good. Your Video is Loading. If you’re like many of my clients, you’ve been on the diet rollercoaster for years, cycling through whichever new miracle diet is topping the week’s headlines. The problem is you’re still stuck with the same belly fat. Maybe you’ll lose a little on some of these punishing diets, only to gain it back once you start eating like a normal person again. You’re exasperated and feel like your body has thrown in the towel. Sound familiar? It’s called chronic dieting. But the problem isn’t you, it’s your out- of- whack metabolism. It doesn’t need another miracle diet – it needs to go into rehab! Metabolism rehab is the exact opposite of all these diets that have failed you in the past. Starving yourself, cutting out food groups, and counting every calorie and carb actually slows down your metabolism, making it harder and harder to lose weight. The best way to rev up your sluggish metabolism is to eat, and eat a lot. How could eating a lot help you lose weight? The secret is to shake things up: Confuse it to lose it! By eating specific whole, nutritious, delicious foods on specific days, you’ll speed up your metabolism and get it burning again. ![]() ![]() And you’ll do it without going hungry or giving up your favorite foods. And never forget about exercise: If you want to truly optimize your metabolism, you have to get your body moving. It’s as simple as 3. I’ve developed a three- phase eating plan that shows you how. This is not a “diet” in the traditional sense. This is an eating plan that heals your metabolism, satiates your body and mind, and helps you learn to love food again. You’ll shed excess weight and finally slay those old dragons – the metabolic myths that have been dragging you down. The 3- Phase Plan requires that you complete all three phases, every week for four weeks. Each day of each phase requires that you eat three meals and two snacks. You can always repeat the 2. Metabolic Myth #1: If I could just eat less, I’d finally lose weight.“Eat less to lose weight” is the worst diet myth around. Ignore your body’s hunger signals, and it’ll plunge directly into starvation mode, hoarding every molecule of fat that it can. You start producing too much of the fat- storage hormone RT3, which tells your body to store fat rather than burn it. The 3 Week Diet is basically a short term weight loss program that focuses on losing a lot of weight fast, 21 days to be precise. The Low Calorie Diet is phase two of the HCG Diet program. This phase is intended to start immediately after the 48 hour loading days where HCG injections or drops. ![]() And what does your body then burn as fuel? It starts eating your muscles for food instead of fat. Metabolic Rehab Phase 1: Unwind stress, calm the adrenals. Duration: 2 Days. The first step of rebooting your metabolism is giving it what it needs to pull itself out of emergency mode: whole grains and natural sugar in the form of fruit. The sweet fruits and wholesome carbs in Phase 1 stimulate endorphins in the brain and flood the body with very easily digestible nutrients. You can also eat moderate amounts of lean proteins. Phase 1 convinces your body that it’s no longer in an emergency situation, encouraging it to actually digest the food you are eating, and use those nutrients for fuel rather than storing it as fat. Phase 1 Sample Meal Plan. Breakfast: Strawberry French Toast (fruit and grain)Snack: Mango or other fruit. Lunch: Chicken sandwich with a side salad (grain, protein, fruit and veggie)Snack: Baked Cinnamon Grapefruit (fruit)Dinner: Chicken and Broccoli Rice Bowl (grain, protein and veggie)Metabolic Myth #2: If I like it too much, it can’t be good for me – or my waistline. This is another doozy. As chronic dieters, we’ve been told that good- tasting food is bad, that diet foods must be bland, dry and tasteless. This just isn’t true. Food is naturally one of the human body’s greatest pleasures. Take a bite of a delicious food you love, and your adrenal glands start pumping out endorphins (feel- good hormones). This prompts your brain to release serotonin (another feel- good hormone). And that tells the thyroid gland to produce another hormone you’re going to like – one that burns fat. And while you’re feeling happy and burning fat, your leptin (hunger hormone) levels are sinking. You don’t feel hungry anymore, so you don’t overeat! Remember, if you eat boring food you hate, none of this will happen. Worse, you’ll screw up your body’s natural food response. Metabolic Repair Phase 2: Unlock fat stores. Duration: 2 Days The second phase of my plan introduces rich foods you thought you could never have on a . Meanwhile, we pull back on grains and fruit and introduce lots of alkalizing green vegetables. Leafy greens, asparagus, mushrooms and peppers help balance the acidity of the protein you’re eating, keeping the body p. H balanced. Your body then converts those proteins into amino acids, the building blocks of muscle. So while you’re eating fat in the form of meat and fish, you’re also burning fat as fuel. The protein combined with lots of vegetables are the keys to releasing “old” fat – you’re actually unlocking stored fat into the bloodstream, ready for Phase 3, when your metabolism will really burn hot, melting those pounds off. Phase 2 Sample Meal Plan. Breakfast: Egg white, mushroom and spinach omelet (protein and veggie)Snack: Smoked salmon and cucumbers (protein and veggie)Lunch: Tuna Salad- stuffed Red Pepper (protein and veggie)Snack: Turkey jerky or nitrate- free lunch meat (protein)Dinner: New York Strip Steak and Steamed Broccoli (protein and veggie)Metabolic Myth #3: Losing weight is simply calories in, calories out. For years we have been told that dieting is all about calories- in, calories- out. But it’s just not true. In fact, the entire concept of calories is completely misguided. You can’t tell me that a 1. A calorie is not a thing. It’s just energy, and what really matters, much more than the number of theoretical “calories” you do or don’t consume, is how your body uses the food once it gets inside you. Which is why in Phase 3 of the Fast Metabolism Diet we’re going to make sure that food gets used as fat- burning fuel. Metabolic Repair Phase 3: Unleash the burn. Duration: 3 Days Now that your fat stores have been unlocked, your body can start using that old fat as fuel until it’s gone for good. In this phase, you'll get to enjoy the delicious whole foods from Phase 1 and Phase 2, but now you’ll be adding healthy fats to every meal: Coconut, avocado, olive oil, raw nuts and seeds – all of which help you torch old fat right along with the natural dietary fat that’s coming in. The foods you eat in this phase are also rich in inositol and choline, cofactors that metabolize fat and keep it from getting blocked in the liver; they keep all that newly released fat from being reabsorbed. Once you’ve cycled through the three phases, your body’s metabolism is running fast and hot. You’re no longer in starvation mode. Instead, you’re feeling satisfied and your hormones are happy. You can say goodbye to those old diet myths and keep nurturing your metabolism with real, whole, nourishing foods. Follow my program to rehabilitate your metabolism, and you may never need to diet again. Phase 3 Sample Meal Plan. Breakfast: Egg and toast with tomato and onion (Fruit, fat from the egg, grain and veggie)Snack: Hummus and veggies (Fat from the oils in the hummus and veggie) Lunch: Avocado Turkey Lettuce Wrap (fat, protein and veggie)Snack: Almond butter stuffed celery (fat and veggie) Dinner: Shrimp and Veggie Stir- Fry With Quinoa Grain Pasta. More Signs That Your Metabolism Needs Rehab. If you’re stuck on the chronic- dieting treadmill, that’s one big blinking sign that your metabolism isn’t working like it should. Talk to your doctor; some simple lab work can give you a better picture. Estrone: One of the three forms of estrogen, estrone can be a culprit if you’ve gained weight around your midsection. Supplementing with diindolylmethane, or. DIM, a phytonutrient found in cruciferous vegetables, can help. Thyroid function and RT3: Your thyroid produces the hormones T3 and T4 that really fuel fat- burning. But Reverse T3, or RT3, is a fat- storing hormone. For thyroid- based weight gain, I recommend foods rich in iodine (like kelp) and selenium (like shellfish). Hey Everyone, Just wanted to let you know that if you need more help losing weight you can download my ebook The 10 Forgotten Rules of Weight Loss absolutely free. ![]() ![]() With so many options of Greek yogurt to buy in the grocery stores, it can be tricky to know which ones are the healthiest. Oz and Mark Schatzker made it easy.![]() ![]() Best Yogurt - Healthy Brands of Yogurts to Try. From breakfast to dessert, yogurt tastes great any time of the day. Yogurt Low-fat yogurt naturally contains both high-quality carbohydrates and protein, making it an excellent food for slowing or preventing an unhealthy rise in blood. Cynthia, weight loss supplements will help. Supplements should always be taken in addition to, not a replacement for, a healthy diet. If the weight is slowly gaining. The Benefits of Yogurt. What's tasty, easy, and has lots of health benefits? ![]() But how much do you know about the nutritious treat? The light, clear liquid that separates out on top of yogurt, for instance, is whey. Stir it in before serving for a little extra protein, or drain it off if you prefer a thicker texture. With dozens of options on store shelves, it's hard to know which to choose—until now. Read on to learn how to tell the difference between yogurts, and click through to meet the cream(iest) of the crop. Workouts, Diet Plans & Supplements. Looking for the most comprehensive muscle building guide on the internet? Well good thing you stopped by, I’ve got you covered.
This guide will take you through everything from nutrition to training and even supplementation which will get you on the right path to add quality slabs of muscle. If you need help or clarification, please feel free to post a question or comment at the end of this guide. Once damage occurs, a cascade of biochemical signaling takes place and satellite cells become active. These cells actually bind to muscle cells in order to repair the damaged areas and help to synthesize new contractile components. When these components increase in cross sectional area, you experiences the phenomenon commonly known as muscular hypertrophy. ![]() Essentially, you must remember the goal of training is to stimulate protein synthesis but the key to building muscle is cellular repair, not damage. Now don't get me wrong, there is some truth to the saying, . If it gets easier, then chances are, you're getting lazier. Originally, body typing was developed to characterize individual’s psychological state based upon their anthropometry. In the end, the bodybuilding and fitness community adapted the somatotype classification system as a way to categorize physical deviations present in trainees. Not only that, the original model developed by Sheldon was designed entirely for men so what are women supposed to use? As you can see, somatotypes are fairly limited in their design, application, and significance. That being said though, here are so typical characteristics exhibited by each classification within Sheldon’s developmental model: ECTOMORPH. Typical skinny guy. Small joints. Narrow shoulders. Fairly lean build. Long bone structure. Tall and lanky. Defined as a “hardgainer” in the weight training community. MESOMORPH. Fairly athletic physique. Nothing new there then. But for us ectomorphs who already seem to be eating the world three times over, this can be tricky. If you don't regularly supply your body. The following is a 3000 calorie weight gain diet plan which is suitable for a 150 pound person who wants to go on a bulking up diet to gain 5-10lb of lean muscle mass. Large bone structure. Higher levels of lean body mass. Somewhat “blocky” appearance. Naturally strong despite a lack of proper training. ENDOMORPH. Short and “stocky” physique. Thick overall. Slightly higher levels of body fat. Limb lengths provide advantages to strength training in the lower body. ![]() If you’ll notice, I didn’t include any specifics on training or nutrition recommendations for each body type like most articles. In fact, I think that most of those articles are rather short sighted in their approach as many folks don’t follow the “cookie cutter” outline associated with somatotypes. For example, what happens if you possess an ectomorphic build but you feel terrible on a higher carb diet and you can handle 5 days of training per week? Should you just continue to bang your head against the wall by slamming carbs, avoiding cardio, and only training 3 times per weeks because that’s what all the internet “experts” recommend? In short, no. Somatotypes were never designed as a means to estimate muscle growth potential or an individual’s genetic response to training. Remember, body types are not the “be all, end all”; you’re not destined for hardgainer hell simply because you’re tall and lanky with narrow shoulders. Similarly, you’re not doomed to put on fat if you’re an endomorph who loves carbs. This is merely a reference point, nothing more, nothing less. Don’t limit yourself psychologically by believing your somatotype is something you can’t control and the limiting factor for your gains. As Alexander Juan Antonio Cortes has said before,“More than anything else, I think somatotypes are useful for the most general of classifications for beginning trainees, not as a rationale to limit one's potential. Your somatotype isn’t even “real.” Don’t use somatotypes as an excuse to create a preconceived limit where there isn’t one.”. STEP 1: Calculate Your Calorie Needs. First thing’s first, you need to determine your basal metabolic rate (BMR). BMR is essentially an estimation of the minimum energy required to keep basic bodily functions online (heart rate, respiration, etc.) if you spent an entire 2. After you establish your BMR, you'll need to use the active factor multiplier to calculate your total daily energy expenditure (TDEE). This is a combination of the calories need to maintain your basal metabolic rate coupled with your daily activies. BMR Calculator - Start here, you’ll need this number for subsequent calculations. Lean Bulk. A lean bulk is generally recommended for healthy individuals at an average weight. Use the following formula to determine your daily calorie needs for a lean bulk: Aggressive Bulk. If you’re fairly new to training, underweight, or a classic hardgainer, it might be beneficial to eat more aggressively. ![]() ![]() ![]() Use the following formula to determine your daily calorie needs for an aggressive bulk: Keep in mind, all of these calculations are based upon algorithms for most individuals. However, they cannot factor in every individual variable such as NEAT (non- exercise activity thermogenesis), genotypes, hormones, lifestyle factors, hobbies, or nervous system dominance. Therefore, some individuals may need to add more calories in order to gain weight while others will need less to get the scale moving in the right direction. Start with a set number, eat accordingly for a month, check the scale, and then reassess. Realistically, if you’ve been training for a year or two, you should shoot for roughly 0. Beginners should aim slightly higher in the 0. He’s 1. 50lbs, 6 feet tall, and works part time as a bus boy at a local restaurant. He’s looking to train 4 days per week as he’s fairly skinny and resembles the average ectomorphic physique. We’ll use Joe as a practical example to take you through the steps to determine your calories and macros. In step 1 you learned how to calculate base calories, now here’s how to break this all down into macros and plan your meals. TDEE: ~2. 75. 0 calories. Estimated calorie target for an aggressive bulk: 2. Protein. Start at 1 gram per pound of bodyweight. Each gram of protein contains 4 calories. Joe’s bodyweight) = 1. Fat. Start at 0. 4. Each gram of fat contains 9 calories. Carbohydrate. Fill your remaining calories with carbs. Each gram of carbohydrate contains 4 calories. So in Joe’s case, he would be shooting for roughly 1. Now don’t freak out, I know that may sound like a huge amount of carbs and/or calories but for some guys (and gals) this is what it’s going to take to build muscle. As I mentioned above regarding carbs, if Joe can’t get that many carbs down or they don’t seem to sit well with him, then he could easily up his fats as they are calorically dense and low in volume. ![]() I should also note that all of these recommendations are for young, healthy, and active individuals. Certain macronutrients would require manipulation in older populations and those who might not respond to specific nutrition strategies. This was merely an example to show you how you can easily set up your macros for your body and then compose a sound meal plan around them. DAILY TOTAL: 3. 23. C/7. 0g F/1. 60g PDAILY GOAL: 3. C/7. 0g F/1. 50g PNow these totals don’t match exactly but they are close enough that the minutia won’t make a single difference. Consistency and sustainability determine success, not your ability to hit macros exactly. That being said though, here are a few simple guidelines from the folks at Precision Nutrition for measuring your food intake if you don’t have access or don’t prefer to use a food scale. Palm = 1 serving for protein sources (~5- 6 ounces). Length of your thumb = 1 serving for fat sources. Cupped hand = 1 serving for carbohydrate sources. Fist = 1 serving for vegetables. I should also note that most folks will have to recalculate macros routinely (every 4- 6 weeks) and add calories if their weight isn’t increasing. Your body will attempt to maintain homeostasis despite the fact that you’re trying to get heavier so you may have to coax adaptation by increasing your calories even further. Here are a few suggestions to get you started: PROTEINS. Lean Beef. Whey Protein. Fish (Lean and Fatty Options). Eggs. CARBOHYDRATES. Vegetables. FATS. Mixed Nuts and Seeds. Avocados. Keep in mind, as your caloric intake increases, it may become progressively tougher to consume enough whole foods to meet your goal. If that becomes an issue then look to liquid sources such as smoothies or coconut/whole milk depending upon tolerance. Once dietary macro and micronutrients have been met, so processed sources can be consumed to help increase caloric intake if appetite if lacking. Hard training individuals can consume a higher level of . Remember, everything in moderation. It’s a fat soluble nutrient similar to A, E, and K but it differs from the others as it acts as a steroid precursor from a hormonal perspective. Research has shown that optimal vitamin D levels can influence heart health, cognition, and bone density. Whey Protein – If you struggle with your protein intake or increasing meal frequency to get in your calories, then whey protein is one of the cheapest options that is portable, tasty, and convenient.*OPTIONAL*Probiotic/Digestive Enzymes – If you’re putting down 4,0. GI system is going to be working overtime. Not to mention improving the bacterial flora can enhance short chain fatty acid production, nutrient absorption, and individual immune responses to antigens. BCAAs – Admittedly, these are highly context dependent. If you’re fasted or performing excessively long training sessions then these have slightly more application but for the average trainee there are wiser uses for your money. ZMA – Sleep is essential in the production of new muscle and improving your recovery in between sessions. However, many athletes are deficient in both zinc and magnesium as these are depleted through intense exercise and can have nocturnal and hormonal effects that influence the results from training. If you’re interested in some of the mechanisms behind each of these, then check out my other expert guide found here: How To Increase Muscle Mass: The Complete Guide. How to Cure Obesity. Obesity is a disorder where you have an excessive amount of body fat. This disorder can increase your risk of heart disease, diabetes, and high. Types of Tummy Tuck Incisions. Depending on the extent of the surgery, a tummy tuck procedure can take anywhere from two to six hours. There are different types of. Does the Flat Belly Diet deliver on its promises? WebMD reviews the pros and cons of this diet. Hi everyone. My husband has told me he wants a gastric sleeve and has seen specialists who say he is a perfect candidate. I am reading up on every thing and most. ![]() ![]() ![]() Adjustable Gastric Banding Surgery. Surgery Overview Laparoscopic adjustable gastric banding is surgery to make the stomach smaller. It is done to help people lose weight. The surgery limits the amount of food the stomach can hold. This helps you eat less and feel full more quickly. Adjustable gastric banding is done through several small cuts, called incisions, in the belly. The doctor will place small surgical tools and a camera through the incisions. The doctor will then wrap a device around the upper part of your stomach to form a ring. Attached to the ring is a thin tube leading to an access port that is left under the skin. The access port is the place where the doctor puts in a needle to add or take away saline. Adding saline tightens the band and makes the stomach smaller. The doctor can take away saline if the ring is too tight. During surgery, the band is not inflated. You will need to recover from surgery before the band is adjusted for weight loss. This is usually 4 to 6 weeks after surgery. Another name for this surgery is gastric banding. Sometimes people refer to it by brand names, for example the Lap- Band System or the Realize Band. What To Expect After Surgery. After surgery, you may need pain medicine to help with discomfort and soreness. You'll be encouraged to start moving around to help your body heal. You may have an X- ray the day after surgery to see that everything is working correctly. Your doctor will give you specific instructions about what to eat after the surgery. For the first 2 weeks, your stomach can only handle small amounts of liquids while you are healing. Some people feel full after just a few sips of water or other liquid. Other people won't notice much difference. Laparoscopic adjustable gastric banding is surgery to make the stomach smaller. It is done to help people lose weight. The surgery limits the amount of food the. See how much food or how many calories you need to eat to lose weight fast and then maintain your weight after reaching your weight loss goal. An umbilical hernia repair is a surgical procedure performed to fix a weakness in the abdominal wall or to close an opening near the umbilicus (navel) that has. It is important to try to sip water throughout the day to avoid becoming dehydrated. You may notice that your bowel movements are not regular right after your surgery. This is common. Try to avoid constipation and straining with bowel movements. Bit by bit, you will be able to add solid foods back into your diet. ![]() ![]() You must be careful to chew food well and to stop eating when you feel full. This can take some getting used to, because you will feel full after eating much less food than you are used to eating. ![]() If you do not chew your food well or do not stop eating soon enough, you may feel discomfort or nausea and may sometimes vomit. Your doctor may recommend that you work with a dietitian to plan healthy meals that give you enough protein, vitamins, and minerals while you are losing weight. Even with a healthy diet, you probably will need to take vitamin and mineral supplements for the rest of your life. After you can eat solid food again, your doctor will adjust the band around your stomach by inserting saline into your port, which will inflate the band and cause it to tighten. You will probably have many adjustments to the band in the first year to find the right size that helps you lose weight, feel full at the right time, and not vomit. You'll need to visit doctor each time you need the band adjusted. Weight loss. After this surgery, weight loss is usually gradual but steady. ![]() ![]() You will have regular visits with your doctor to check how you are doing. The doctor can adjust the band if you are not losing weight as expected or if you have problems with the band. Some people continue to lose weight for up to 3 years after surgery. Emotions. It is common to have many emotions after this surgery. You may feel happy or excited as you begin to lose weight. But you may also feel overwhelmed or frustrated by the changes that you have to make in your diet, activity, and lifestyle. Talk with your doctor if you have concerns or questions. Why It Is Done. Weight- loss surgery is suitable for people who are severely overweight and who have not been able to lose weight with diet, exercise, or medicine. Surgery is typically considered when your body mass index (BMI) is 4. Surgery may also be an option when your BMI is 3. It is important to think of this surgery as a tool to help you lose weight. It is not an instant fix. You will still need to eat a healthy diet and get regular exercise. This will help you reach your weight goal and avoid regaining the weight you lose. How Well It Works Weight loss is usually slower and less with adjustable gastric banding than with gastric bypass. Risks. Risks common to all surgeries for weight loss include an infection in the incision, bleeding, and a blood clot in the legs (deep vein thrombosis, or DVT) or lung (pulmonary embolism). Some people develop gallstones or a nutritional deficiency condition such as anemia or osteoporosis. Although adjustable gastric banding is considered the least invasive of the weight- loss surgeries, problems can occur. They include: Obstruction. The band can cause something (usually food) to block the opening from the upper part of the stomach to the lower part of the stomach. This can cause pain, nausea, and vomiting. Band slippage. The band can slip out of place. Symptoms might include belly pain or heartburn (acid reflux). This may be treated by removing the fluid from the band. Get easy access to LIVESTRONG.COM's most popular workout articles, slideshows and videos. Browse some of our top fitness categories for ab exercises, workouts, yoga. Gastric Bypass Gastric Bypass What is it? Gastrointestinal surgery such as gastric bypass is often the best option for someone that is severely obese. Or you may need a second operation. Access port problems. You could get an infection around the access port, or the access port could disconnect or leak. The tube that leads from the band to the access port could also become blocked. GERD. You could develop esophagitis or gastroesophageal reflux disease (GERD). Esophageal dilation. If the band is too tight, or if you eat too much, your esophagus could expand. This can make it hard for you to swallow, which could cause food to get stuck in your throat. If it is not fixed, you could get pneumonia. Poor nutrition. Eating less may mean that you are not getting enough nutrients, which can cause health problems. You will probably have to take vitamin supplements for the rest of your life. What To Think About Weight- loss surgery does not remove fatty tissue. It is not cosmetic surgery. Some studies show that people who have weight- loss surgery are less likely to die from heart problems, diabetes, or cancer compared to obese people who did not have the surgery. Complete the surgery information form (PDF)(What is a PDF document?) to help you prepare for this surgery. References. Citations. Adams TD, et al. Long- term mortality after gastric bypass surgery. New England Journal of Medicine, 3. Other Works Consulted. Arterburn D, et al. Comparative effectiveness of laparoscopic adjustable gastric banding vs laparoscopic gastric bypass. JAMA Surgery, 1. 49(1. DOI: 1. 0/1. 00. 1/jamasurge. Accessed November 1. Colquitt JL, et al. Cochrane Database of Systematic Reviews (2). Heber D, et al. Endocrine and nutritional management of the post- bariatric surgery patient: An Endocrine Society clinical practice guideline. Journal of Clinical Endocrinology and Metabolism, 9. Available online: http: //www. FINAL- Standalone- Post- Bariatric- Surgery- Guideline- Color. Pories WJ (2. 00. Bariatric surgery: Risks and rewards. Journal of Clinical Endocrinology and Metabolism, 9. Suppl 1): S8. 9- S9. Available online: http: //jcem. Gregory Thompson, MD - Internal Medicine. Kathleen Romito, MD - Family Medicine. Specialist Medical Reviewer. Ali Tavakkoli, FACS, FRCS, MD - General Surgery, Bariatric Surgery. Current as of. February 2. See How Many Calories or You Need To Eat To Lose Weight Fast. ![]() Buspirone Oral : Uses, Side Effects, Interactions, Pictures, Warnings & Dosing. Drug interactions may change how your medications work or increase your risk for serious side effects. This document does not contain all possible drug interactions. Keep a list of all the products you use (including prescription/nonprescription drugs and herbal products) and share it with your doctor and pharmacist. Do not start, stop, or change the dosage of any medicines without your doctor's approval. Taking MAO inhibitors with this medication may cause a serious (possibly fatal) drug interaction. Avoid taking MAO inhibitors (isocarboxazid, linezolid, methylene blue, moclobemide, phenelzine, procarbazine, rasagiline, selegiline, tranylcypromine) during treatment with this medication. Find patient medical information for Clonidine Hcl Oral on WebMD including its uses, side effects and safety, interactions, pictures, warnings and user ratings. Learn about Wellbutrin (Bupropion Hcl) may treat, uses, dosage, side effects, drug interactions, warnings, patient labeling, reviews, and related medications. Most MAO inhibitors should also not be taken for two weeks before and after treatment with this medication. Ask your doctor when to start or stop taking this medication. Before using this medication, tell your doctor or pharmacist of all prescription and nonprescription/herbal products you may use, especially of: alcohol, antidepressants (e. SSRIs such as fluoxetine, tricyclic antidepressants such as amitriptyline/nortriptyline, trazodone), benzodiazepines (e. Tell your doctor or pharmacist if you also take drugs that cause drowsiness such as: certain antihistamines (e. This medication may interfere with certain medical/laboratory tests (including brain scan for Parkinson's disease), possibly causing false test results. Make sure laboratory personnel and all your doctors know you use this drug. Each buspirone hydrochloride tablet intended for oral administration contains 5 mg or 10 mg or 15 mg or 30 mg buspirone hydrochloride (equivalent to 4.6 mg, 9.1 mg. Each tablet, for oral administration, contains 5 mg, 7.5 mg, 10 mg, 15 mg or 30 mg of Buspirone hydrochloride, USP (equivalent to 4.6 mg, 6.9 mg, 9.1 mg, 13.7 mg and. Order Buspirone Tablet for dogs and cats online. Buspirone Tablet helps to relieve symptoms of anxiety to dogs and cats, buy buspirone tablet now and Save 5% with. HOW SUPPLIED. BuSpar/Buspirone/Buspirone Hydrochloride Oral Tab: 5mg, 7.5mg, 10mg, 15mg, 30mg. Find patient medical information for Buspirone Oral on WebMD including its uses, side effects and safety, interactions, pictures, warnings and user ratings. Buspirone, brand name Buspar, is an anxiolytic drug that is primarily used to treat generalized anxiety disorder (GAD). It is also commonly used to augment. Wellbutrin xl online prescription. Buspirone Hydrochloride Tablets, USP (5 mg, 1. Oral dosage. Adults Initially, 7. ![]() ![]() PO twice daily, then increase as needed by 5 mg/day every 2 to 3 days. Usual maintenance dose is 1. Max: 6. 0 mg/day PO. Geriatric Initially, 5 mg PO twice daily, then increase as needed by 5 mg/day every 2 to 3 days. Usual maintenance dose is 1. PO administered in 2 to 3 divided doses. ![]() Max: 6. 0 mg/day PO. The federal Omnibus Budget Reconciliation Act (OBRA) regulates the use of anxiolytics in residents of long- term care facilities (LTCFs). Although there are no daily dose thresholds for buspirone, the lowest possible effective dose should be administered. In addition, the facility should attempt periodic tapering of the medication or provide documentation of medical necessity in accordance with OBRA guidelines. Children. Usual average maintenance dose is 1. PO, given in 2 to 3 divided doses. Max: 6. 0 mg/day PO. The safety and effectiveness of buspirone in 5. GAD). There were no significant difference between buspirone and placebo with regard to the symptoms of GAD following doses recommended for the treatment of GAD in adults. For the treatment of autistic disorder. Oral dosage. Adults Data are limited, but buspirone may be useful in autistic patients with coexisting anxiety. Doses of 5 to 1. 5 mg PO 3 times per day after gradual titration have been recommended. Dosage should not exceed 6. PO. Children and Adolescents 5 years and older Data are limited. PO (Usual range: 1. PO); start at lower dosage and follow gradual titration. Dosage should not exceed 6. It may be prudent to reduce dosage by 2. The manufacturer recommends against use in patients with severe hepatic dysfunction. Renal Impairment. Cr. Cl > 7. 0 m. L/min: No dosage adjustment appears necessary. Cr. Cl 1. 1—7. 0 m. L/min: Modify dosage based on degree of renal impairment. It may be prudent to reduce initial dosage by 2. Cr. Cl < = 1. 0 m. L/min: The manufacturer recommends against use in severe renal dysfunction. Intermittent hemodialysis. The manufacturer recommends against use in severe renal dysfunction. The dialyzability of buspirone has not been determined. ADMINISTRATIONOral Administration. Food may increase the bioavailability of buspirone. To ensure consistency of response to this drug, patients should take buspirone in a consistent manner with regard to the timing of dosing; either always with or always without food. STORAGEGeneric: - Store between 6. F, excursions permitted 5. FBu. Spar: - Store between 6. F, excursions permitted 5. FCONTRAINDICATIONS / PRECAUTIONSGeneral Information. Buspirone is contraindicated in patients with a known hypersensitivity to buspirone. Because buspirone can bind to central dopamine receptors, a question has been raised about its potential to cause acute and chronic changes in dopamine- mediated neurological function (e. Clinical experience in controlled trials has failed to identify any significant neuroleptic- like activity; however, a syndrome of restlessness, appearing shortly after initiation of treatment, has been reported in some small fraction of buspirone- treated patients. Benzodiazepine dependence. Buspirone has a slow onset of action; buspirone does not exhibit cross- tolerance with benzodiazepines and other common sedative/hypnotic drugs. Buspirone will not block the withdrawal syndrome often seen with cessation of therapy in those with benzodiazepine dependence. Therefore, before starting therapy with buspirone, it is advisable to withdraw patients gradually from the benzodiazepine or other prior CNS- active treatment. Patients who are being converted from a benzodiazepine to buspirone therapy may need to overlap buspirone initiation with the downward titration of the benzodiazepine. The onset of anxiolytic effect of buspirone may take 2 weeks; maximal effects occur at 3—6 weeks. Renal disease, renal failure, renal impairment. Caution should be used when administering buspirone to patients with renal disease that leads to renal impairment because the drug and its metabolites are eliminated mainly through the kidneys; decreased renal function or renal failure could result in decreased excretion and possible accumulation of the drug and its metabolites. Hepatic disease. Caution should be used when administering buspirone to patients with hepatic disease because the drug is metabolized by the liver. Decreased hepatic function results in decreased clearance of the drug and a longer half- life; administration to those with severe hepatic disease is not recommended. Children, infants Safe and effective use in infants and children less than 6 years of age has not been established. Buspirone has been used clinically in children 6 years of age and older. The safety and effectiveness of buspirone in 5. GAD). There were no significant differences between buspirone and placebo with regard to the symptoms of GAD following doses recommended for the treatment of GAD in adults. No unexpected safety findings were associated with buspirone in these trials. There are no long- term safety or efficacy data in children. Geriatric The safety and efficacy profiles of buspirone in geriatric patients (mean age = 7. The federal Omnibus Budget Reconciliation Act (OBRA) regulates medication use in residents of long- term care facilities (LTCFs). Specific criteria for anxiolytics must be met, including 1) limiting use to indications specified in the OBRA guidelines (e. Diagnostic and Statistical Manual of Mental Disorders (DSM) criteria for the indication, and 2) evidence exists that other possible reasons for the individual's distress have been considered, and 3) use results in maintenance or improvement in mental, physical, and psychosocial well- being as reflected on the Minimum Data Set (MDS) or other assessment tool. Anxiolytics should be used for delirium, dementia, or other cognitive disorders only when there are associated behaviors that are 1) quantitatively and objectively documented, and 2) are persistent, and 3) are not due to preventable or correctable reasons, and 4) constitute clinically significant distress or dysfunction to the LTCF resident or represent a danger to the resident or others. There are exceptions that may warrant the use of an anxiolytic such as a long- acting benzodiazepine for withdrawal from a short- acting benzodiazepine, use for neuromuscular syndromes (e. It should be noted that anxiolytics may increase the risk of confusion, sedation, and falls. When buspirone is being used to manage behavior, stabilize mood, or treat a psychiatric disorder, the facility should attempt periodic tapering of the medication or provide documentation of medical necessity in accordance with OBRA guidelines. Driving or operating machinery, ethanol intoxication. Studies indicate that buspirone is less sedating than other anxiolytics and that it does not produce significant functional impairment. However, its CNS effects in any individual patient may not be predictable. Therefore, patients should be cautioned about driving or operating machinery until they are reasonably certain that buspirone treatment does not affect them adversely. While formal studies of the interaction of the drug with alcohol indicate that buspirone does not increase alcohol- induced impairment in motor and mental performance, it is prudent to avoid concomitant ethanol intoxication while taking buspirone. Pregnancy Buspirone is classified as FDA pregnancy risk category B. No fertility impairment or fetal damage was observed in reproduction studies performed in rats and rabbits at doses of approximately 3. However, well- controlled pregnancy studies in humans have not been performed, and animal reproduction studies are not always predictive of human response. In one case report, a woman took buspirone (4. She reported seizure- like activity in the infant at 3 weeks, 4 months, and 5. While both fluoxetine and carbamazepine were present in the breast milk and infant serum samples, buspirone was undetectable. The infant's neurological exam and electroencephalography were normal. The authors were unable to determine the cause of the seizure- like activity. In a 1. 99. 8 non- interventional observational cohort study, buspirone accounted for 1. Overall, birth defects were noted in 1. The 1. 6 buspirone outcomes included 2 elective abortions, 1 intrauterine death, 1. Because the available data are too limited to be conclusive, buspirone should be used during pregnancy only if clearly needed. The effects of buspirone during labor and delivery are unknown. Breast- feeding According to the manufacturer, the extent of excretion of buspirone and its metabolites into human milk is not known, and buspirone administration during breast- feeding should be avoided if possible. Buspirone and its metabolites are excreted in the milk of lactating rats. In one case report, a woman took buspirone (4. She reported seizure- like activity in the infant at 3 weeks, 4 months, and 5. While both fluoxetine and carbamazepine were present in the breast milk and infant serum samples, buspirone was undetectable. The infant's neurological exam and electroencephalography were normal. The authors were unable to determine the cause of the seizure- like activity. Although the American Academy of Pediatrics (AAP) does not specifically address the use of buspirone during breast- feeding, the AAP cautions that psychotropic medications affect neurotransmitter function in the developing central nervous system, and therefore, the accurate prediction of long- term adverse effects may not be possible. Due to individual variability in the response to buspirone and other anxiolytics, it may be prudent to continue the existing regimen if ongoing treatment is deemed necessary during breast- feeding. However, because a pooled analysis found that maternal use of paroxetine usually produced undetectable or low drug concentrations in infant serum, this agent may be preferred when initiating therapy for generalized anxiety disorder in a breast- feeding mother. Shemen Amour develops qualitative products. Our products are rich in Vitamins & Minerals from Dead Sea water, combine with natural oils & plants extract that have. Premier Dead Sea skincare cosmetics is the brilliant fusion of nature and technology into a skincare treatment. Premier science teams and laboratories take all of the. Photo Credit facial mask image by sasha from <a href="http://www.fotolia.com">Fotolia.com</a>. Exfoliating Dead Sea Facial Salts - for Oily Skin - 2 Months Supply. Natural facial salts improve your complexion, refresh and firm your skin while leaving it. Adovia Dead Sea Mud Mask on Sale. Item #: ADO- 0. 00. Size: 5. 1 fl oz / 1. 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Key recommendations for a heart- healthy diet include: Eat a balanced diet with plenty of high- fiber foods, such as fruits, vegetables, legumes, whole grains, and nuts. ![]() Reduce consumption of high- calorie, nutrient- poor foods and beverages. Eat fish, especially oily fish (such as salmon, trout, and mackerel) at least twice a week. Oily fish are high in omega- 3 fatty acids, which help lower the risk of death from heart disease. Get at least 5 - 1. Choose fat- free or low- fat dairy products. Limit daily consumption of foods high in saturated fats and cholesterol, such as red meat, whole- fat dairy products, shellfish, and egg yolks. Limit consumption of trans fatty acids (found in fast foods and commercially baked products) to less than 1% of total daily calories. Replace saturated and trans fats with unsaturated fats from plant and fish oils. Restrict your sodium (salt) intake. Try to limit sodium intake to less than 1,5. This target is especially important for middle- aged and older people, African- Americans, and people with high blood pressure. The DASH diet is a good example of a heart- healthy eating plan that limits sodium intake. Choose nutrient- rich fruits instead of beverages and processed foods that contain added sugars. If you drink alcohol, do so in moderation (1 drink per day for women, 2 drinks per day for men). Exercise regularly (at least 3. New Guidelines on Triglycerides and Heart Health. In 2. 01. 1, the American Heart (AHA) emphasized in a scientific statement that diet and lifestyle changes are essential for patients with high triglyceride levels. Triglycerides are blood fats associated with unhealthy cholesterol levels and increased risk for heart disease. In addition to the standard advice on limiting saturated and trans fats, the AHA recommends that people with unhealthy triglyceride levels should: Limit fructose intake by consuming fruits that are relatively lower in fructose (cantaloupe, grapefruit, strawberries, peaches, bananas) and avoiding added sugars. Fructose is metabolized differently than other sugars and can significanty raise triglycerides. Avoid processed foods with added sugars of any kind. Pay attention to ingredients in food labels that indicate the presence of added sugars. These include terms such as sweeteners, syrups, fruit juice concentrates, molasses, and sugar molecules ending in “ose” (like dextrose and sucrose). Limit or avoid alcohol, especially if triglyceride levels exceed 5. ![]() L. Try to achieve a healthy weight! Weight loss has an enormous impact on decreasing triglycerides. A 5 – 1. 0% weight loss can produce a 2. Introduction. The goals of a heart- healthy diet are to eat foods that help obtain or maintain healthy levels of cholesterol and fatty molecules called lipids. You can achieve this by: Reducing overall cholesterol levels and low- density lipoproteins (LDL), which are harmful to the heart. Increasing high- density lipoproteins (HDL), which are beneficial for the heart. Reducing other harmful lipids (fatty molecules), such as triglycerides and lipoprotein(a)Any diet should also help keep blood pressure and weight under control. It is also extremely important to limit daily salt (sodium) intake. General Recommendations. ![]() Apr 12, 2012 A Vegan Diet is Not Healthy. I’m mentally preparing myself for this one. Because it’s inevitable I’ll receive at least a few heated comments on. Heart-healthy diet Description. An in-depth report on how to build the best diet for your heart's health. Alternative Names. Diet - heart health. Highlights. Coconut oil is extremely high in saturated fats, yet somehow people think it is a healthy oil. In fact, 3 out of 4 Americans rated it as healthy. The No Meat Athlete Cookbook A Sports Illustrated Best Health & Wellness Book of 2017 Ready to take your health, energy, and fitness to a brand new level? You are leaving AARP.org and going to the website of our trusted provider. The provider’s terms, conditions and policies apply. Please return to AARP.org to learn. It’s time to change your relationship to fat, whole grains, sugar. And Jim isn’t the only athlete who is thriving without meat. I wrote an article in November of 2013 on Frank Medrano, another vegan bodybuilder who displays. The American Heart Association’s (AHA) current dietary and lifestyle guidelines recommend: Balance calorie intake and physical activity to achieve or maintain a healthy body weight. Try to get at least 3. Eat a diet rich in a variety of vegetables and fruits. ![]() Vegetables and fruits that are deeply colored (such as spinach, carrots, peaches, and berries) are especially recommended as they have the highest micronutrient content. Choose whole- grain and high- fiber foods. These include fruits, vegetables, and legumes (beans). Good whole grain choices include whole wheat, oats/oatmeal, rye, barley, brown rice, buckwheat, bulgur, millet, and quinoa. Eat fish, especially oily fish, at least twice a week (about 8 ounces/week). Oily fish such as salmon, mackerel, and sardines are rich in the omega- 3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Consumption of these fatty acids is linked to reduced risk of sudden death and death from coronary artery disease. Get at least 5 - 1. Limit daily intake of saturated fat (found mostly in animal products) to less than 7% of total calories, trans fat (found in hydrogenated fats and oils, commercially baked products, and many fast foods) to less than 1% of total calories, and cholesterol (particularly in egg yolks, whole- fat dairy products, meat, and shellfish) to less than 3. Choose lean meats and vegetable alternatives (such as soy). Select fat- free and low- fat dairy products. Grill, bake, or broil fish, meat, and skinless poultry. Use little or no salt in your foods. Reduce or avoid processed foods that are high in sodium (salt). Reducing salt can lower blood pressure and decrease the risk of heart disease and heart failure. We should all try to limit sodium intake to no more than 1,5. The AHA recommends that women consume no more than 6 teaspoons (1. If you consume alcohol, do so in moderation. The AHA recommends limiting alcohol to no more than 2 drinks per day for men and 1 drink per day for women. People with existing heart disease should consider taking omega- 3 fatty acid supplements (8. EPA and DHA). For people with high triglyceride levels, higher doses (2 - 4 g/day) may be appropriate. The AHA recommends against taking antioxidant vitamin supplements (C, E, beta- carotene) or folic acid supplements for prevention of heart disease. Women. Women who are pregnant or breastfeeding should avoid eating fish that is high in mercury content (shark, swordfish, mackerel, and tile fish). Choose fish and shellfish that are lower in mercury content and eat about 1. The AHA recommends a higher weekly fish amount for women than for men. However, women of childbearing age should limit tuna to 6 ounces a week to reduce the risks for mercury contamination. Children. Atherosclerosis, the build- up of plaque in the arteries, begins in childhood. It is important for children and adolescents to adopt a heart- healthy diet to help prevent the development of heart disease later in life. Children should eat foods that are low in saturated fat, trans fat, and cholesterol. These foods include: Fruits and vegetables. Whole grains. Low- fat and nonfat dairy products. Beans, fish, and lean meats. Increasing evidence suggests that vitamin D deficiencies in children and adolescents may be associated with high blood pressure, unhealthy cholesterol levels, and high blood sugar levels, which put patients at increased risk of heart disease, diabetes, and metabolic syndrome. The American Academy of Pediatrics recommends that children and adolescents get a daily intake of at least 4. IU of vitamin D daily from food or supplement sources. It is made by the body and obtained from animal products in the diet. Cholesterol is made in the liver and is needed for normal body functions, including the production of hormones, bile acid, and vitamin D. Excessive cholesterol in the blood contributes to atherosclerosis and subsequent heart disease. The risk of developing heart disease or atherosclerosis increases as the level of blood cholesterol increases. Fats can have good or bad effects on health, depending on their chemistry. The type of fat may be more important than the total amount of fat when it comes to reducing heart disease risk. Monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA) are “good” fats that help promote heart health, and should be the main type of fats consumed. Saturated fats and trans fats (trans fatty acids) are “bad” fats that can contribute to heart disease, and should be avoided or limited. Current dietary guidelines for heart health recommend that: Total fat from all fat sources should be 2. Monounsaturated fatty acids (found in olive oil, canola oil, peanut oil, nuts, and avocados) and omega- 3 polyunsaturated fatty acids (found in oily fish, canola oil, flaxseed, and walnuts) should be the first choice for fats. Omega- 6 polyunsaturated fatty acids (corn, safflower, sunflower, and soybean oils and nuts and seeds) are the second choice and should account for 5 - 1. Linoleic acid, the main omega- 6 fatty acid found in food, has anti- inflammatory properties. Higher intakes of omega- 6 fatty acids may help lower blood pressure and reduce diabetes risk. Limit saturated fat (found predominantly in animal products, including meat and whole- fat dairy products, as well as coconut, palm kernel and palm oils, and cocoa butter) to less than 7% of total daily calories. Limit trans fats (found in stick margarine, commercial baked goods, snack and fried foods) to less than 1% of total calories. All fats, good or bad, are high in calories compared to proteins and carbohydrates. In order to calculate daily fat intake, multiply the number of fat grams eaten by nine (one fat gram provides 9 calories, whether it's oil or fat) and divide by the number of total daily calories desired. One teaspoon of oil, butter, or other fats provides about 5 grams of fat. All fats, no matter what source they are from, add the same calories. The American Heart Association recommends choosing fats and oils that have less than 2 grams of saturated fat per tablespoon. Try to replace saturated fats and trans fatty acids with unsaturated fats from plant and fish oils. Omega- 3 fatty acids, which are found in fish and some plant sources, are a good source of unsaturated fats. Generally, two servings of fish per week provide a healthful amount of omega- 3 fatty acids. Fish oil dietary supplements are another option. Fish and fish oil supplements contain docasahexaenoic (DHA) and eicosapentaenoic (EPA) acids, which have significant benefits for the heart. |
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