ABOVE VIDEO:These vegan fudgesicles have only 2 main ingredients! The easy recipe only takes a few seconds to prepare, and enjoy them once their frozen! The perfect summer popsicle treat, or satisfying healthy dessert with only two ingredients! (Mind Over MunchVideo)

Welcome! Im Alyssia Sheikh, and Im the founder of Mind Over Munch. What began as my personal challenge to eat clean for 100 days on Instagram has become a journey of sharing recipes, fitness tips and general advice for your healthy lifestyle!

On the Mind Over Munch website, youll find delicious recipes that are guilt-free and figure-friendly alternatives to your favorite foods (and more!) without sacrificing any flavor. I am a group fitness instructor and personal trainer, and while I love exerciseIll be the first to say that weight loss, weight maintenance, and muscle gain are mostly dependent on diet (although a good balance of diet, exercise, and rest are all crucial to incorporate into your regular regimen!). Through this resource, youll find recipes that are appropriate for you regardless of your fitness and health goals. These recipes are NOT just for people dietingthese are for people who want to maintain a healthy lifestyle, and learn how to enjoy the foods they love without ousting anything from their diet.

My philosophy on food revolves around moderation being key, and not depriving yourself of things you want. I believe that allowing yourself to enjoy the foods you crave is essential to prevent overindulging. The problem is that most of us dont truly practice moderation. Eating out once a week used to be moderate, but for many dining out daily is now the norm. I live in NYC and am a huge foodie, so I of course love to indulge in a not-so-light-meal every once in a whilewhich is all the more reason why I choose to cook HEALTHY when Im at home. My recipes are lighter than their origins, meaning they are lower in fat, calories and carbs, and higher in protein and overall nutrition. Take a look around the site and find some recipes youd like to try! Theyre all easy, and Im a busy girl so most are quick to make! If you have any questions, fill out the form below, and be sure to subscribe to be updated on all the newest happenings of Mind Over Munch!

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VIDEO: 'Mind Over Munch' Makes Vegan Fudgesicles With Two Ingredients | - SpaceCoastDaily.com

Muscle cramps are an uncomfortable symptom characterized by painful, involuntary contractions of a muscle or part of a muscle. Theyre typically brief and usually over within a few seconds to a few minutes (1, 2).

Although the exact cause isnt always known, intense exercise, neuromuscular abnormalities, medical conditions, an electrolyte imbalance, medication use, and dehydration are thought to be common contributors (2).

Some research shows that replacing certain nutrients, including potassium, sodium, and magnesium, may help counteract muscle cramps. Plus, deficiencies in nutrients like magnesium, vitamin D, and certain B vitamins may increase the chances of muscle cramps (3, 4, 5).

For these reasons, eating nutrient-dense foods rich in particular vitamins and minerals may help decrease muscle cramping and prevent it from occurring in the first place.

Here are 12 foods that may help with muscle cramps.

Avocados are creamy, delicious fruits that are packed with nutrients that may help prevent muscle cramps.

Theyre particularly rich in potassium and magnesium, two minerals that act as electrolytes in the body and play roles in muscle health. Electrolytes are electrically charged substances that your body needs to perform critical functions, including muscle contraction (6, 7).

When electrolytes become imbalanced, such as after intense physical activity, symptoms like muscle cramping can arise (3).

Therefore, if you experience frequent muscle cramps, making sure you consume plenty of electrolyte-rich foods like avocados may help.

One possible cause of muscle cramps is dehydration. Proper muscle function requires adequate hydration, and a lack of water can hinder muscle cells ability to contract, which may cause or exacerbate cramping (8).

Watermelon is a fruit that has an exceptionally high water content. In fact, watermelon is nearly 92% water, making it an excellent choice for a hydrating snack (9).

Whats more, watermelon is a good source of magnesium and potassium, two minerals that are important for overall muscular function.

Coconut water is a go-to choice for athletes looking to rehydrate and replenish electrolytes naturally and for good reason.

Its an excellent source of electrolytes, providing calcium, potassium, sodium, magnesium, and phosphorus all of which may help decrease muscle cramping (10).

One study found that when 10 male athletes rehydrated with an electrolyte-containing beverage similar to coconut water after intense exercise, they were less susceptible to electrical-stimulation-induced muscle cramps, compared with when they hydrated with regular water (3).

This may indicate that staying hydrated with electrolyte-rich coconut water may help reduce your susceptibility to post-exercise muscle cramping, though more research is needed.

Sweet potatoes are amongst the healthiest vegetables you can eat due to the powerful combination of vitamins, minerals, and plant compounds found within their flesh and skin.

Theyre packed with potassium, calcium, and magnesium minerals that are vital for muscle function.

In fact, 1 cup (200 grams) of mashed sweet potato delivers over 20% of the recommended intake for potassium and nearly 13% of the recommended intake for magnesium (11).

Greek yogurt is a healthy dairy product thats high in many nutrients, particularly potassium, phosphorus, and calcium all of which act as electrolytes in your body.

Muscles need calcium to function properly, which is why a lack of calcium in your blood can lead to muscle-related complications, including muscle cramps and irregular heartbeat (12).

Greek yogurt is also loaded with protein, which is needed for the growth and repair of muscle tissue.

Therefore, eating Greek yogurt after a strenuous workout can help replenish certain nutrients that may prevent exercise-related muscle cramps, as well as boost muscle recovery (13).

Bone broth is made by simmering animal bones in water for a long time, usually over 8 hours, to create a concentrated broth. Ingredients like apple cider vinegar, herbs, and spices are typically added to enhance the nutritional value and flavor.

Bone broth may help reduce muscle cramps for several reasons. Given that its a liquid, drinking it can help you stay hydrated, which may reduce muscle cramping.

Plus, bone broth is a good source of magnesium, calcium, and sodium nutrients that may help prevent cramping.

When making bone broth, be sure to cook the broth for a long time and add an acidic component, such as apple cider vinegar, to your recipe.

Research shows that reducing bone broth pH by increasing the acidity and cooking broth for longer than 8 hours results in significantly higher concentrations of calcium and magnesium in the finished product (14).

Papayas are tasty tropical fruits that are especially high in potassium and magnesium. In fact, one 11-ounce (310-gram) papaya delivers about 15% and 19% of the recommended intakes for potassium and magnesium, respectively (15).

One study in 230 women found that those who experienced muscle cramps consumed less dietary potassium than those who did not experience this symptom (16).

Therefore, consuming more potassium-rich foods like papayas may help reduce your risk of muscle cramps. However, more research in this area is needed.

Beet greens are the leafy, nutritious tops of the beet plant. Theyre amongst the most nutritious greens you can eat and packed with a number of nutrients that support muscle health and may reduce your risk of muscle cramps.

For example, 1 cup (144 grams) of cooked beet greens contains over 20% of the recommended intake for both potassium and magnesium. Theyre also rich in calcium, phosphorus, and B vitamins, which are important for muscle function as well (17).

Whats more, beet greens are loaded with nitrates, which are compounds that help improve blood vessel function, ensuring proper blood flow to your muscles. Optimizing blood flow may help reduce muscle cramps (18).

Fermented foods, such as pickles and kimchi, are typically high in sodium and other nutrients that may help reduce muscle cramps. Interestingly, some research has shown that consuming pickle juice may help inhibit electrically induced muscle cramps in athletes.

A study in male athletes demonstrated that drinking small amounts of pickle juice strained from whole pickles reduced electrically-induced muscle cramp duration by 49.1 seconds, compared with drinking plain water or no fluids at all (19).

Pickles, along with other fermented foods including kimchi and sauerkraut, are rich in electrolytes like sodium and may be a good choice for those who experience frequent muscle cramps.

However, keep in mind that more research is needed before fermented foods and beverages can be recommended as a treatment for muscle cramps.

Salmon is an incredibly rich source of protein, healthy anti-inflammatory fats, and other nutrients that may help prevent muscle cramps, including B vitamins, potassium, magnesium, and phosphorus (20).

Salmon is also high in iron, a mineral thats essential for healthy blood cell production, the oxygenation of muscle tissue, and blood flow, which are important for muscle cramp prevention (21).

Additionally, salmon is a good source of vitamin D. Having healthy blood levels of vitamin D is vital for muscle function, and being deficient in this nutrient may lead to muscular symptoms, such as muscle pain, spasms, and weakness (22).

Wild-caught salmon is a rich source of vitamin D and has been shown to contain between 855 mcg per 3.5 ounces (100 grams).

The current daily intake recommendation for vitamin D is 15 mcg per day for adults, making wild-caught salmon a smart choice for people looking to increase their intake of this important vitamin (23, 24).

Smoothies are an excellent choice for people who experience muscle cramps. Theyre not only hydrating but also can be customized to contain a hearty dose of muscle-supporting nutrients.

For example, combining frozen berries, spinach, almond butter, and Greek yogurt in an easy-to-drink smoothie can help deliver the vitamins and minerals that your muscles need to function at an optimal level.

Plus, sipping on nutrient-rich smoothies may prevent muscle cramps by ensuring your body is properly hydrated and fueled.

Sardines may be tiny, but they pack a punch when it comes to nutrition.

These small fish are especially high in nutrients that may help prevent and relieve muscle cramps, including calcium, iron, phosphorus, potassium, sodium, vitamin D, and magnesium (25).

Theyre also high in selenium, a mineral that plays an essential role in muscle function. Low selenium levels may lead to muscle weakness or other muscular problems, making it important to include enough selenium-rich foods like sardines in your diet (26).

Muscle cramps are a painful symptom experienced by many people.

Fortunately, eating nutrient-dense foods rich in certain vitamins and minerals may help prevent and treat muscle cramps.

If you frequently experience muscle cramps, try adding a few of the foods and beverages on this list into your diet for natural relief.

If your symptoms dont improve or worsen, be sure to speak with your healthcare provider about possible causes and treatment options.

See the article here:
12 Foods That May Help with Muscle Cramps - Healthline

Find out how Keto affects energy metabolism, inflammation and oxidative damage, mental health and sleep.

Welcome to Part 3 of our series on Keto and CrossFit. In case you missed it, Part 1 covered the background on keto, whether it could work alongside CrossFit and some keto and CrossFit studies. In Part 2, we explored how keto affects strength, gymnastics, Olympic weightlifting and endurance in athletes, all key components in CrossFit.

So far we have explained how, compared to a traditional diet, keto can result in much better body composition, lean mass maintenance or gain, no loss in performance, a better hormonal profile, and the ability to create glucose from protein, fat and lactate very efficiently via a process called Gluconeogenesis.

In this article, we are going to look at the impact of indirect measures that keto has for an athlete. The things that happen outside the Box but can still have a huge impact on overall performance and well-being.

Overall, well detail why keto can improve metabolic efficiency and cover the magic effects of ketones (BHB and acetoacetate) on inflammation, oxidative damage, mental health and even sleep.

Many metabolic changes begin to occur when you become a fat burning machine via nutritional ketosis. These changes result in metabolic flexibility, in which an individual is able to burn both fat and carbs for energy efficiently to attain optimal health and athleticism.

Energy Metabolism Study #1: Insulin, ketone bodies, and mitochondrial energy transduction

This study was done in rats, so we cant and wont draw too many conclusions from it, but it does demonstrate that the addition of ketones to insulin and glucose results in a 36% increase in efficiency of the working rat heart.

This means the amount of energy created from the oxygen consumed increased, making the heart work more efficiently. The study finds that the ketones and insulin seem to make the mitochondria work more efficiently.

Getting more work out of the heart with less energy demand is a big win in my books.

Energy Metabolism Study #2: Metabolic Effects of the Very-Low-Carbohydrate Diets: Misunderstood Villains of Human Metabolism

This study results in many interesting claims and findings, but we will just focus on a couple. First, lets look at the energy produced from glucose versus the energy produced from ketones:

Thus, BHB is a more efficient energy source than glucose on a gram for gram basis.

Another interesting note is that:

Quoting the study, this is what the scientists found regarding the creation of energy (ATP):

It has also been claimed that carbohydrate provides the only macronutrient substrate whose stored energy generates ATP non-aerobically. This is not the case, however, since several studies have shown that amino acid catabolism also provides a source of anaerobic energy production.

This might be news to most people reading this article, but the traditional viewpoint is that only glucose produces ATP without the input of oxygen (non-aerobically). As exercise gets more intense, the body uses the non-aerobic metabolism more and more.

The fact that amino acids can contribute to this form of metabolism means we dont need to rely 100% on carbohydrates for ATP production (without the input of oxygen) for high intensity exercise. This is pretty revolutionary, and warrants further investigation.

Energy Metabolism Study #3: Novel ketone diet enhances physical and cognitive performance.

The start of the study reads:

Ketone bodies are the most energy-efficient fuel and yield more ATP per mole of substrate than pyruvate and increase the free energy released from ATP hydrolysisKetones may also be beneficial for muscle and brain in times of stress, such as endurance exercise.

This study compared rats fed a carbohydrate-based diet vs a high exogenous ketone (ketone supplement) based diet. They found that rats on the high ketone diet could run 32% further on the treadmill and solved a maze 38% faster than the control diet.

The scientists found that the novel ketone diet, therefore, improved physical performance and cognitive function in rats, and its energy-sparing properties suggest that it may help to treat a range of human conditions with metabolic abnormalities.

By using ketones as fuel, you are using the most energy-efficient fuel on the planet, improving neural health, and can benefit muscle and brain during times of high stress (for example a WOD).

Energy Metabolism Study #4: Nutritional Ketosis Alters Fuel Preference and Thereby Endurance Performance in Athletes

For this study, 39 high-performance athletes were given a supplemental ketone ester-based drink to determine the effects on physical performance and fuel selection preference.

We show how this unique metabolic state improves physical endurance by altering fuel competition for oxidative respiration. Ketosis decreased muscle glycolysis and plasma lactate concentrations, while providing an alternative substrate for oxidative phosphorylation. Ketosis increased intramuscular triacylglycerol oxidation during exercise, even in the presence of normal muscle glycogen, co-ingested carbohydrate and elevated insulin.

In English, ketones resulted in an improvement in physical endurance by reducing the need for glucose and reducing the build-up of lactate (commonly thought of as that muscle burn during intense exercise). It is possible the lactate was being shuttled to the liver for gluconeogenesis, as we spoke about in the last post.

The body relied more on fat, including fat within the muscle, to fuel exercise, and less on the limited stores of glycogen. The scientists concluded: These findings may hold clues to greater human potential and a better understanding of fuel metabolism in health and disease.

Its important to note, however, that these biochemical advantages of ketosis in humans were found using a ketone ester-based form of nutrition instead of placing the athletes on a caloric or carbohydrate restriction to produce ketones.

Performing at a high level, but still sparing muscle glycogen means that the athlete will have more fuel in the tank for the highest energy outputs. Decreased lactate may also mean less of that muscle burn, and the athlete may potentially be able to exercise a little longer.

The increase of fat usage within the muscle also contributes to glycogen sparing (the use of non-carbohydrates as a source of energy during exercise so that the depletion of muscle glycogen stores is delayed), and could be very beneficial. This would mean there is more glucose in the tank for those harder efforts.

Another important part of recovery is inflammation or oxidative damage. Find out how the ketogenic diet affects these parameters

Read the original post:
The Ketogenic Diet and Recovery for CrossFit (Part 3) - BOXROX

Even during these stressful times, mental illness is a hard subject for many to discuss openly. The Make It OK campaign works to reduce the stigma of mental illness and increase understanding about it.

Make It OK encourages us to start conversations based on facts.

Fact 1: Mental illness is common. One out of every five adults will experience a mental illness during life. Persons of all ages, races and income levels are diagnosed.

Fact 2: Most mental illnesses can be treated effectively with medication, therapy, diet, exercise and support. Mental illness, like any disease, is a medical condition not a character flaw. It can neither be fixed through will power nor can the ill person just snap out of it.

Fact 3: Stigma can keep people from seeking help and can derail progress toward healing. Stigma a psychological effect of ignorance, prejudice and cruelty is a form of social shaming, such as the use of negative slang when describing mental illness, categorizing all mentally ill persons as the same, avoiding the mentally ill and discriminating against them.

Make It OK offers these tips for supporting persons with mental illness:

Stop the silence. Its okay to talk about it. Show kindness. Listen. Keep in contact with ill persons. Dont ignore the disease. Offer to help.

As an example of these tips, think about if someone you know has cancer. You ask how theyre doing today and whether you can give them a ride to an appointment or babysit their children while they go to the clinic. Why dont we do that with persons suffering from mental illness?

Its been said that mental illness is the no casserole disease. When someone has surgery, friends bring a casserole. Not so with mental illness. Ironically, persons suffering from mental illness may have trouble coping with daily tasks and appreciate help.

There are resources to help you learn more about mental illness and help you follow through with your good intentions, such as the National Alliance on Mental Illness, the National Federation of Families for Childrens Mental Health and the Make It OK website.

The Dallas County Health Navigation program can also assist you in connecting to mental health treatment, support groups and health insurance. Call them at 515-993-3750.

Ann Cochran is the health navigation coordinator in the Dallas County Public Health Department.

More:
Make It OK helps us face mental illness, overcome stigma - theperrynews.com

Tamannaah is a famous actress in Tollywood. She works in Tamil and Telugu films and she has also worked in Hindi films and is famous for her acting skills. She started her acting career as a child artist with a Bollywood film. She is very famous in South Indian film industry. Tamannaah has maintained herself very well and has a sexy and hot figure. She works hard to maintain her body. She is a great dancer too and loves to dance.

Tamannaah is successful in achieving a well-toned body and it is just because of her dedication and hard work towards fitness. She believes that to remain fit is important and for that exercise is a must. She says that to stay healthy and fit you should drink a lot of water to keep your body hydrated. She says that fitness is just like brushing your teeth.

Through fitness, she dazzles with a perfectly toned figure. She said that I dont resist eating because it is a natural stimulation. Incase I consume extra calories, I work out more rigorously at the gym. She loves homemade food. She spends most of the time in the gym by doing weights, abs, crunches, cardio and a series of freehand exercises.

Check out amazing pictures of Tamannaah and stay tuned to IWMbuzz.com

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Revealed: Tamannaah Bhatias Workout Regime and Diet Secrets - IWMBuzz

Sometimes your life can change radically in a heartbeat. Literally, one beat of your heart.

That happened to me a week ago or so. To be totally accurate, it was on a Friday. Friday the 13th to be exact. How ironic.

That change in a heart beat gave me a wake up call, and I want to share that wake up with everyone I know, including you.

I was on a one week trip to Florida. We were doing the usual things - staying with friends, meeting up with other friends, going out on a boat ride, catching a Twins game (which turned out to be the last Twins spring training game in Ft. Myers, as the rest were cancelled), swimming in the pool, eating, consuming some adult beverages, etc.

I didn't feel the best the whole week. I was having some discomfort off and on. Kind of a tight chest, full feeling, not a lot of pep or energy, pain in the back that came and went. My belt felt tight. I was a little short of breath from time to time. And I had some heartburn after I ate and burped a lot.

I thought it could be gall bladder, appendicitis or bad indigestion.

So I called back to UHD in Blue Earth and made an appointment with my physician, Dr. Bobby Karp. It was for Friday, the 13th, later in the afternoon, after we would get home.

Thursday night I had some bad discomfort and did not sleep well. Friday morning we went to the airport early, flew back to Sioux Falls, arriving by 11:30 a.m., had lunch and headed home.

By 4 p.m. I was in the UHD Clinic waiting room. As you are probably aware, one of the first things that happens during a clinic appointment is they check your blood pressure. Mine was sky high.That led to some blood tests and an EKG.

Dr. Karp then gave me some news. You are having a heart attack, he said. You mean, I had a heart attack, I questioned. No, he answered, you are having a heart attack right now.

Let me tell you, even if you are not having a heart attack, being told by your doc that you are having one will definitely give you one.

Dr. Karp then said I was going to be sent to a cardiac unit and I had my choice of Sioux Falls, Mankato, the Twin Cities or Rochester. I chose Mankato. I asked when I needed to go. He said now, right now, the helicopter has been ordered and will be here in 18 minutes.

Now, I asked? Helicopter, I asked? Really, do I need a helicopter, I again asked? Yes, he said. Speed is of the essence.

From there it was a wheelchair ride to the UHD new emergency room to be hooked up to IVs and get ready for the copter ride. The irony of this also was pretty hard to ignore. Only a week before I had written in this very space how wonderful UHD's new emergency department was, but how I hoped never to have to use it.

I can now attest from personal experience, that it is very nice and has a competent and speedy staff.

The helicopter, Mayo Three, left the UHD roof and 18 minutes later landed on the Mayo Clinic Mankato roof. I was on a gurney and seconds later was in the door, down the hall and being lifted onto a table in the Cath-Lab procedure room. A cardiologist and full surgical team immediately went to work on me, putting a stent into a vein in my heart.

I was awake for the whole thing. By 7:30 p.m. I was in a recovery room, by 8:30 p.m. in ICU.

This change in my life was pretty darn fast. Now it is a low sodium diet, exercise, and taking a bunch of pills every day. That too, drips with irony. I have bragged for years about not having to take any drugs, not even one, and now I have a bunch to swallow each day.

So here is the wake up call I wish to share with you all - especially the men.

If you don't feel well, get yourself to a doctor. Even if you are not sure if you feel bad enough to go to the doctor, go anyway.

I never thought I was having a heart attack. I never had that hug your chest kind of gripping pain, or severe pain in my arm. (In fact, I was not in much pain in the ER, the helicopter or the procedure room.)

Yet, I did know something was not right with me on that trip. I should have gone to a doctor in Florida, but I didn't.

Some of my friends and family have called me a D.A., and I don't mean a district attorney. The D stands for a word that means stupid and the A stands for a word that means donkey. And then they add that I am a very lucky D.A. and, I have to agree with them.

Dr. Karp agrees as well. When he learned I had had symptoms for a week, he asked me, slightly sarcastically, did I never even think about coming into the ER. I said, well, I was in Florida. He said he was pretty sure there are ERs in Florida, too.

He's right. I should have gone in. I was a D.A. Don't you be one, too. Don't feel right? Get it checked out.

Original post:
My Friday the 13th experience - faribaultcountyregister.com | News, Sports, Information on the Blue Earth region - Faribault County Register

Image Credit: iStock

In the wake of COVID-19 being declared a pandemic by World Health Organisation, we as a community need to do all we can by following instructions that have been put in place to protect us and our loved ones while looking after our mental health and well-being and maintaining a positive outlook in the midst of social distancing.

This is not something we have experienced before so it can take some time for the brain to accept and adjust to the new situation we all face globally as a community, said Dr Khawla Ahmed Al Mir, Consultant Psychiatrist at Rashid Hospital.

- Dr Khawla Ahmed Al Mir, Consultant Psychiatrist at Rashid Hospital, DHA

The first thing I would say is to stay informed by trusted and official sources. Get advice and information from official sources and limit the consumption of information, particularly as there can be information overload. You can restrict consumption of information to certain times in the day and ensure you browse official sites before scrolling through your socials.

Those who suffer from anxiety and panic disorders in particular might witness flare-ups and the best way to avoid it is to minimise information overload and stick to official sources of information at specific times during the day. Keeping a daily routine or a habit journal and filling it with a specific schedule will help bring calm, as the power of routines is often underestimated.

It is the one fundamental thing I would like to emphasise. At such times, falling into unhealthy patterns of behaviour is easy and that will make you feel worse not better. Therefore, it is important to build a routine that works for you and your family. Kids also thrive in a structured environment. It doesnt need to be very specific but a broadly structured environment will help you and your family.

Build a routine that works for you and stick to it as much as possible, additionally develop a habit journal and focus on activities that you enjoy or create goals that will make you achieve a sense of fulfilment.

Do not underestimate the power of exercise, says Dr Mir. Make sure you do some home workouts to avoid slacking on your daily dose of exercise. Make sure your children get some form of exercise at home and making it fun helps the family unwind together. There have been several studies that have proven the positive power of exercise on both mental and physical well-being.

This could be a time to read more books, spend more time with your family, learn a new language, or garden. Its the time to reflect and then weave the things you want to do into your daily routine.

Look for ideas of exercises you can do at home

Seek credible information at specific times of the day

Reflect on activities that you enjoy and put them into your routine

Those working from home should make a routine that supports their work

In your spare time, things you can do at home: reading, cooking (learning a new dish or baking), playing board games with the family, cooking with children, enjoying your favourite radio or TV programmes and distance learning any language or skill

Try to eat healthy, well-balanced meals and stay away from the temptation to eat junk food or excessive eating. Home exercising will also motivate you to follow a healthier diet.

Stay virtually connected with friends and family. Stay in touch with your loved ones all over the world and build that into your routine

Use technology such as helpful apps learning apps, home workout apps and mindfulness apps

Originally posted here:
The power of routine in a time of information overload - Gulf News

Dr. Richard Ruhling taught Health Science at Loma Linda University, a community featured in a National Geographic cover story on longevity. "They were trying to find out the secret as to why so many people in my town were living well into their 80's, 90's and even 100 years of age," says Ruhling.

In Dr. Ruhling's new book Health, Happiness & Destiny he shares the secrets of how just about anyone can live an extra 10 years. "I'm 78 years old," says Ruhling, "and I am in better health now than when I was 35! How do I do it? Diet, exercise and faith and staying away from the leading cause of deathPRESCRIPTION DRUGS and Medical Care"

"Funny thing," adds Ruhling, "The Center for Disease Control doesn't even mention medical care in their list of top 10 causes of death! I reveal the truth in my book because so many people don't know what they don't know about prescription drugs"

The Journal of American Medical Assoc. reported 106,000 deaths in hospitals from Adverse Drug Reactions (April 1998). But most people don't die in hospitals. 199,000 died outside the hospital from prescription drugs, reported in the Western Journal of Medicine, (June 2000). Together, they represent 305,000 deaths. From 1998 to 2005, deaths from ADRs increased 2.7 fold. (Archives of Internal Medicine (Sept. 2005).

"Ads on TV promoting new drugs actually cause more use and, you guessed it, more people dying from Adverse Drug Reactions," says Ruhling, "In fact we've had a 2.7 fold increase from TV drug ads since 2007.

Ruhling was board-certified in Internal Medicine and had a Cardiology Fellowship before teaching Health Science at Loma Linda University, a community featured in National Geographic as the only 'Blue Zone' for health in N. America for a preponderance of people living beyond national averages. (Nov, 2005).

"In this essential book, Dr. Ruhling demonstrates how eating right and avoiding bad habits, combined with a strong faith in a higher power, can form the foundation for a healthier lifestyle"

John J. Kelly, Detroit Free Press

Ruhling decries the CDC disinformation because when people don't see drugs as a leading cause of death and they think they may die from heart disease, they are more inclined to take drugs for diabetes, high blood pressure or cholesterol and they are at higher risk for doing so.

According to Ruhling, medical care is not healthcare; it's the diagnosis and treatment of diseaseit's disease care and has an inverse relationship to health. The more one sees the doctor and takes prescription drugs, the worse one's health becomes. He says we should remember Hippocrates"Let your food be your medicine" His book shows how this is possible, affirming Pritikin's findings that a low fat, low cholesterol diet helps reverse most chronic conditions including heart disease, high blood pressure and diabetes as a growing number of physicians are discovering.

The book has received high praise from many doctors and top reviewers:

"Everyone, young, old, fit or unfit, will benefit greatly from reading this eye-opening book by Richard Ruhling, MD, providing powerful pointers on the important part we play in achieving total mind and body health" Susan Keefe, Midwest Book Review, 5-stars

"This is a splendid book by a man who obviously cares about the radiant life! Accompanying the physical health guidance is the liberal use of scriptural references that provide thoughtful moments of reflection. Highly recommended" Grady Harp, MD, Top 100 Hall of Fame Amazon Reviewer

"A very enjoyable read with a few "aha" moments I wanted more. I found the section on healthcare to be very interesting" Dr. Josh Powell

Health, Happiness & Destiny Come from Wise Choices, is published by Total Health Pub, ISBN 1700465600, 2019 paperback, $6.49, Kindle: $2.99 199 pages, available in fine bookstores everywhere and on Amazon. "Buy it and treat yourself to a meal for your mind," concludes Ruhling.

About Richard Ruhling MD. Author Richard Ruhling earned both his MD and Masters in Public Health from Loma Linda University, followed by a cardiology fellowship and residency in Internal Medicine. He has taught Health Science at Loma Linda University and has become well known for his total health approach for a better life. He has published fifteen books on health issues and religious themes - his WHITE HORSE SERIES and in this new book in that series he combines his advice on health with spiritual thought and the result is richly impressive 'food for thought' and guide for a healthy happy life. Here's Dr. Ruhling with a special message: https://www.youtube.com/watch?v=vf5B9MAbleg

Media Contact: For a review copy of Health, Happiness & Destiny Come from Wise Choices or to arrange an interview with Dr. Ruhling, contact Scott Lorenz of Westwind Communications Book Marketing at scottlorenz@westwindcos.com or by phone at 734-667-2090. Follow Lorenz on twitter @abookpublicist

Read more from the original source:
What's The #1 Leading Cause of Death? New Book 'Health, Happiness & Destiny' Exposes The Truth- Prescription Drugs - NewsReleaseWire.com

The very low carb, high fat, moderate protein ketogenic diet has been linked to a long list of potential health benefits, ranging from improved blood sugar control to decreased hunger levels (1, 2).

However, its effect on athletic performance remains a subject of controversy.

While some claim that keto can boost fat burning and enhance endurance, others note that it could drain energy levels and make muscle growth more challenging.

This article reviews some of the ways that the ketogenic diet could affect your workout.

Studies show that the ketogenic diet may improve several aspects of athletic performance.

Although the ketogenic diet may not be suitable for high intensity bursts of activity, some studies have found that it may enhance performance for endurance athletes.

For example, one study in 39 athletes noted that being in a metabolic state of ketosis improved physical endurance due to the bodys ability to use fat as an alternative source of energy (3).

However, this was observed in the context of providing ketone supplements not through following the ketogenic diet.

Another study in 20 endurance athletes had similar findings, reporting that following a ketogenic diet for 12 weeks improved performance, body composition, and fat burning during exercise (4).

Whats more, one review reported that increased levels of ketone bodies from supplements may speed muscle recovery and reduce the breakdown of protein following endurance exercise (5).

On the other hand, some research has found that it could negatively affect performance in endurance athletes by impairing energy utilization and speeding time to exhaustion (6, 7).

Therefore, more studies are needed to determine whether the ketogenic diet offers any added benefits over other diets for endurance athletes.

Some research indicates that following a ketogenic diet may help boost fat burning during exercise.

In fact, one small study in competitive race walkers showed that the diet increased the bodys ability to burn fat while working out, even during a range of different intensities of physical activity (6).

However, the ketogenic diet ultimately impaired exercise performance in these athletes.

Another study in 22 athletes found that switching to a ketogenic diet increased fat burning over a 4-week period (8).

Of course, its important to keep in mind that the ketogenic diet comprises mostly fat, which may explain why more fat is burned during exercise.

Additionally, note that fat contains a significantly higher number of calories per gram than carbs or protein (9).

Therefore, just like any other diet, creating a calorie deficit by adjusting your intake to consume fewer calories than you burn is still necessary if youre looking to lose weight on the ketogenic diet (10).

Several studies have found that the ketogenic diet could help speed up post-workout muscle recovery.

For instance, one small study reported that the ketogenic diet led to self-perceived improvements in recovery and inflammation after exercise in five athletes (7).

However, its important to note that they also experienced reductions in other measures of performance, and there was no control group, which could skew results (7).

Another study in off-road cyclists noted that the ketogenic diet reduced levels of creatine kinase and lactate dehydrogenase two enzymes used to measure muscle damage (11).

Furthermore, a mouse study showed that following a ketogenic diet for 8 weeks increased muscle recovery following exhaustive exercise (12).

Limited research suggests that the keto diet could benefit endurance, fat burning, and muscle recovery but may impair other aspects of performance. More research is needed to determine whether it may be more beneficial than other diets in this regard.

Although there are several potential benefits of the ketogenic diet for exercise performance, there are a few drawbacks to consider as well.

The ketogenic diet involves severely restricting your intake of carbs, which are your bodys main source of energy.

Therefore, switching to a ketogenic diet can negatively affect athletic performance and energy levels, especially as your body first begins adapting to using fat for fuel instead of carbs.

One small study in five people evaluated the effects of the ketogenic diet on athletic performance over 10 weeks. At the beginning of the study, athletes experienced decreased energy levels, which gradually increased back to normal over time.

Although they also experienced weight loss and self-perceived improvements in recovery and inflammation, they had difficulty performing high intensity bouts of activity throughout the study (7).

Whats more, other research suggests that increased levels of ketones in the blood could increase feelings of fatigue and decrease the desire to exercise (13, 14).

While the ketogenic diet may be fine if youre looking to maintain muscle mass, maximizing muscle growth may be a bit more challenging.

This is partially because muscle growth requires a good amount of protein, which is necessary to promote muscle synthesis and tissue repair (15).

Although exact macronutrient ratios can vary on the ketogenic diet, some versions of the diet may involve restricting protein intake.

Additionally, ketogenic diets are often low in calories, which can make it more difficult to consume enough protein and build muscle mass.

Consuming a higher number of calories than you expend throughout the day is necessary to maximize muscle growth (16).

The ketogenic diet can be low in calories, which could make it harder to increase your muscle mass. It may also decrease energy levels, especially when first getting started.

Carbs are the main source of energy for high intensity activities, such as sprinting, boxing, swimming laps, or jumping rope (17).

Therefore, following a low carb ketogenic diet may not be well suited for these types of activity.

Instead, try incorporating a variety of low intensity, steady state activities into your workout routine to get the most bang for your buck on the ketogenic diet.

Jogging, biking, rowing, and doing yoga are just a few examples of physical activities that may be especially beneficial on keto.

While you can also include any other activities that you enjoy as part of your workout routine, you may find some high intensity exercises a bit more difficult on the ketogenic diet.

The ketogenic diet may be better suited for low intensity, steady state forms of physical activity than high intensity bursts of exercise.

Some research suggests that the ketogenic diet might speed muscle recovery, boost fat burning, and enhance endurance.

On the other hand, it could impair muscle growth and reduce energy levels, especially during high intensity bouts of physical activity.

Sticking to low intensity, steady state activities during your workout is a simple strategy that can help maximize the many potential benefits of the ketogenic diet.

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Working Out on Keto: All You Need to Know - Healthline

However, she quickly added, Maintaining weight loss can get easier over time. Over time, less intentional effort, though not no effort, is needed to be successful. After about two years, healthy eating habits become part of the routine. Healthy choices become more automatic the longer people continue to make them. They feel weird when they dont.

On the other hand, perfection is not realistic and can be self-defeating, Dr. Phelan said. Successful maintainers know there will be lapses. But they also know they can recover from lapses and how to get back on track. They accept slips and dont engage in black-and-white thinking like I was bad, an attitude that is self-defeating. Rather, they know there will be ups and downs, and they have a plan for coping with lapses thats empowering.

A personal example from one who lost a third of her body weight and kept it off for half a century: I anticipate and plan for the times when I expect to be confronted with culinary largess. Im a little more abstemious beforehand, enjoy the indulgence and get back to normal the next day.

Rather than constant deprivation and self-denial, I practice moderation. The studys co-author, Gary Foster, who is chief scientific officer for WW, explained that in the WW program, Everything is on the menu. Fad diets are overly restrictive, which dooms them from the onset. We advocate moderation, were anti-dieting. People have to find habits and routines that make long-term weight loss sustainable.

And as many of the successful weight maintainers in the study reported, time and practice have permanently modified what I find appealing, so I rarely feel deprived and have less need to exercise self-denial all the time. I do admit, though, that Im less good at ignoring cravings than many in the new study are. Im more likely to give in but control the amount I consume.

What I may be best at is monitoring my weight. I weigh myself every day and keep within a range of two or three pounds. Nearly all the successful maintainers in the study weigh themselves weekly or more often, which makes it easier to self-correct before the numbers on the scale rise significantly.

Dr. Foster said, Whats on your mind is as important as whats on your plate. Weight management is something you do for yourself because youre valuable, youre worth taking care of.

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How to Lose Weight and Keep It Off - The New York Times