Nutrition guide – Kotisivu Robotti http://kotisivurobotti.net/ Fri, 18 Nov 2022 09:16:17 +0000 en-US hourly 1 https://wordpress.org/?v=5.9.3 https://kotisivurobotti.net/wp-content/uploads/2021/06/icon-37.png Nutrition guide – Kotisivu Robotti http://kotisivurobotti.net/ 32 32 Keto Breakfast Cookbook Reviews – PaleoHacks Ketogenic Diet Recipe Guide https://kotisivurobotti.net/keto-breakfast-cookbook-reviews-paleohacks-ketogenic-diet-recipe-guide/ Fri, 18 Nov 2022 09:16:17 +0000 https://kotisivurobotti.net/keto-breakfast-cookbook-reviews-paleohacks-ketogenic-diet-recipe-guide/ The Keto Breakfast Cookbook contains simple and convenient low carb recipes. Following the rules of the keto diet, all recipes are dairy-free and grain-free. This cookbook contains 80 game-changing breakfast ideas for your first daily meal. It also includes all nutritional information, including net carbs. When you’re on the keto diet, the hardest meal is […]]]>

The Keto Breakfast Cookbook contains simple and convenient low carb recipes. Following the rules of the keto diet, all recipes are dairy-free and grain-free. This cookbook contains 80 game-changing breakfast ideas for your first daily meal. It also includes all nutritional information, including net carbs.

When you’re on the keto diet, the hardest meal is breakfast because almost all breakfast recipes include wheat flour, grains, dairy, and anything else that’s contrary to a poor diet. in carbohydrates.

So how does one manage to follow the low carb keto diet without resorting to eggs and avocados daily? The Keto Breakfast cookbook has the best keto recipes including low carb keto pancakes, keto waffles, and keto pancakes.

Keto Breakfast Cookbook Overview
When we think of breakfast, our minds tend to conjure up images of waffles, pancakes, and muffins. On the other hand, when we think of keto breakfast recipes, we think of other less appetizing ideas. A look at our cookbook will prove that not all of the best keto breakfast recipes revolve around eggs and veggies.

What does the breakfast cookbook include?
This cookbook is a treasure trove for all kinds of tasty treats, including jam, granola, smoothies, hot chocolate, bread, donuts and cakes! It’s full of keto breakfast ideas that will make even the most skeptical of you want to give the keto diet a try.

What makes this cookbook unique is that all recipes are Keto and Paleo friendly. They contain no soy, gluten, processed sugar or artificial ingredients and are low in carbs. Additionally, none of the recipes contain dairy or grains.

Favorite Low Carb Breakfast Recipes
● Six recipes for fluffy sugar-free pancakes with sugar-free maple syrup
● Eight low carb breakfast recipes for bagels, loaves of bread, toast and cakes
● Five recipes for donuts and muffins without sugar, for example blueberry muffins
● Five crispy donuts and gluten-free hash browns
● Keto French Toast made with Almond Flour Keto Bread
● Gluten-free waffles with coconut flour and almond flour
● Keto Almond Flour Bread with Jam or Cream Cheese

Basic Keto Recipes
Our low carb breakfast cookbook wouldn’t be complete without eggs and healthy greens. These are the breakfast staple of keto breakfast recipes. These are suitable for a lazy weekend brunch. So, we have eggs with a keto twist; scrambled eggs, egg muffins, fluffy eggs, etc.
● ghee frittata with kale and mushrooms
● smoked salmon frittata
● salted smoked salmon and soft scrambled eggs
● egg muffins with bacon and fresh spinach
● Ten recipes for meat and crispy bacon
● keto recipes for breakfast casserole
● savory muffins
● scrambled eggs

Other Great Keto Breakfast Ideas
A keto or other breakfast is not complete without a hot beverage, especially on cold winter days. For those on a keto diet, drinks can be a challenge, so we’ve solved that with some mouth-watering keto recipes and added ten hot drink recipes.

We’ve also added keto recipe ideas for a little something to complement those keto pancakes, blueberry muffins, and other keto-friendly breakfasts; ten recipes for jams, syrups and condiments.

If you’re still looking for those superfoods that will give you extra vitamins, minerals, and healthy fats, we’ve included eight avocado recipes to help you out.

The Secret of Keto Breakfast

The secret to success in creating low carb breakfast ideas is to replace ingredients that have been in our diets for so long that they are considered the norm. These ingredients, however, usually lead to various health and digestive issues. You get better, tastier and healthier meals by replacing these ingredients with other more nutritious options.

Instead of processed sugar, the recipes in this cookbook use stevia or monk fruit powder. Both options taste sweeter than processed sugar, but are calorie-free and don’t affect blood sugar. This results in excellent sugar-free recipes.

Another great example is replacing white flour, which can cause bloating and discomfort, with coconut flour or almond flour, which gives you a low carb version and gluten free from all your favorite breakfast recipes.

To aid digestion, the cookbook suggests almond milk or coconut milk instead of regular dairy, ensuring all your favorite recipes are dairy-free. Almond milk, almond flour, coconut flour, and cocoa powder have also proven to be healthier options than their typical counterparts.

Benefits of Keto Breakfast Cookbook
It saves you time

Among the book’s favorite recipes are those that someone can whip up even on a busy morning when making a gourmet breakfast might not be on your priority list. A breakfast or brunch spread can often be made ahead, or you can have ingredients ready to mix together. Meal prep will help provide an easy breakfast.

It enhances the flavor.
You can add favorite toppings like fresh berries, coconut flakes and sugar-free maple syrup to your favorite sweet dish recipe. Riced cauliflower, hard-boiled eggs and creamy avocado form the basis of an easy low-carb breakfast.

You can still enjoy traditional breakfast products.
Keto Breakfast Recipes include all of your favorite breakfast products, but in a low carb version; an example of a great keto breakfast idea is a keto breakfast casserole with olive oil, peppers, and turkey sausage. Another great keto breakfast idea for a low carb breakfast is keto waffles with maple syrup and almond milk whipped cream.

Advantages
● It contains a wide variety of recipes
● Includes detailed nutrition tables and net carbs
● Suitable for Keto and Paleo diets
● The author is a certified nutritional therapist
● Easy to follow recipes

The inconvenients
● Some portions turn out smaller

General thoughts
If a morning meal for you has always been associated with breakfast foods like pancakes, cakes, and bagels, then now is your chance to try keto breakfasts without giving up your blueberry muffins. beloved with cream cheese and grated cheese or pancakes with whipped cream.

With simple meal prep steps and detailed nutritional information, from healthy fats to net carb counts, all keto breakfast recipes provide you with the energy and nutrients you need to kick start your day.

Whether you prefer scrambled eggs or other egg dishes for breakfast, a breakfast casserole with goat cheese, keto pancakes, keto bread, oats overnight or a filled frittata, there’s a keto breakfast recipe for you. Replacing white flour with almond flour is the first step to low carb keto breakfasts, but there’s more to it; these keto breakfast recipes aren’t just low carb; They are delicious!

(HUGE SAVINGS TODAY) Click Here To Get The Lowest Price Keto Breakfast Cookbook Now >>>

RELATED KETO COOKBOOK:
● Keto Soups Cookbook Reviews

Affiliate Disclosure:
Links in this product review may result in a small commission if you choose to purchase the recommended product at no additional cost to you. This serves to support our research and writing team. Know that we only recommend high quality products.

Disclaimer:
Please understand that any advice or guidance revealed herein does not even remotely replace sound medical or financial advice from a licensed health care provider or licensed financial advisor. Be sure to consult a professional doctor or financial advisor before making any purchasing decisions if you are using any medications or have any concerns from the review details shared above. Individual results may vary and are not guaranteed as statements regarding these products have not been evaluated by the Food and Drug Administration or Health Canada. The effectiveness of these products has not been confirmed by the FDA or Health Canada approved research. These products are not intended to diagnose, treat, cure or prevent any disease and do not provide any type of enrichment program. Reviewer is not responsible for pricing inaccuracies. See the product sales page for final prices.

Disclaimer: The above is a sponsored article, the opinions expressed are those of the sponsor/author and do not represent the position and opinions of the Outlook editorial staff.

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5 Common Nutrition Myths to Bust Right Now https://kotisivurobotti.net/5-common-nutrition-myths-to-bust-right-now/ Tue, 15 Nov 2022 09:48:27 +0000 https://kotisivurobotti.net/5-common-nutrition-myths-to-bust-right-now/ “], “filter”: { “nextExceptions”: “img, blockquote, div”, “nextContainsExceptions”: “img, blockquote”} }”> It can be difficult to identify what nutritional wisdom is outdated and what you should follow as an athlete. So we asked a sports dietitian: What are the common running nutrition myths we need in retirement? Here are the top five. Myth #1: Eating […]]]>

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It can be difficult to identify what nutritional wisdom is outdated and what you should follow as an athlete. So we asked a sports dietitian: What are the common running nutrition myths we need in retirement? Here are the top five.

Myth #1: Eating late at night will make me gain weight.

BROKEN: The weight is not so simple. While eating a pint of ice cream at midnight might not be the best choice for our overall health, sleep, and workout, the timing of that late-night snack isn’t the issue. We would have to dig much deeper to consider lifestyle, metabolism, and specific training to even come close to understanding the full equation of what drives a person to gain weight. Restrictive ideas like this abound in diet culture and can be dangerous and lead to unhealthy restrictions that aren’t based on scientific fact and aren’t mentally healthy or physically productive. In fact, a study in the Journal of Medicine & Science in Sport and Exercise, having a high-protein snack before bed helped increase muscle protein synthesis by 22%, leading to better recovery from exercise. Smoothie before bed anyone? See the recipe below!

Myth #2: Carbohydrates are bad.

BROKEN: This myth may have hatched more recently from the fad, albeit scientifically inconclusive, ketogenic diet or from older Atkins diet myths. Athletes should be skeptical of any diet that restricts a certain nutrient or ingredient. Our body needs carbohydrates to produce energy. You will need to have carbohydrates readily available if you want to run at a higher percentage of your VO2max without impacting performance. When exercising at lower intensities (because the activity is sustained, ultrarunners are typically in the middle VO2max range), fat is used more readily by the body and actually produces more energy per gram than carbohydrates. However, as the intensity increases (over 70% of VO2max), the body needs more carbohydrates. While eating fewer carbs at certain points in your training can be beneficial, any time a diet seeks to demonize a single ingredient or nutrient, it should be a red flag for the discerning athlete.

RELATED: A New Approach to ‘Carb Loading’

Myth #3: I need to refuel with a mix of food and hydration every run.

BROKEN: If you eat enough throughout the day, you don’t need to eat and drink your calories with every run. Where you need to focus on refueling is on races longer than 60 minutes. On average, our body contains enough energy in our stored glycogen fuel to last 90 minutes to 2 hours. The general recommendation for refueling is 40-90g carbs per hour, 200-300 calories per hour, and 16-20 fluid ounces per hour for sessions that last longer than an hour. While you don’t need to stock up on stroopwafels for your jog around the block, you should definitely pack some snacks on your two-hour practice run.

RELATED: Eating ‘Healthy’ Could Harm Your Performance

Myth #4: I don’t have to worry about protein.

BROKEN: For most people this may be true, but runners who train regularly will need to watch their protein intake. Using the updated protein recommendations for endurance athletes, we need on average 1.5 to 2 times more protein than the average person. Not consuming enough protein can lead to an increased risk of disease and injury. You don’t have to go out and eat a big steak every meal, but you should check every meal for protein. The amount you need depends on body weight, but the International Society of Sports Nutrition (ISSN) recommendation is 1.4-2.0 g/kg body weight.

RELATED: 8 Foods Surprisingly High in Protein

For a 150-pound runner, that would equate to about 95-136 grams per day. If you don’t consume enough protein, you may experience insatiable hunger, frequent injuries and illnesses, thinning hair and nails, mood swings, and poor recovery after your workout. Check every snack and every meal for a source of protein. In general, a good goal is 20-30 grams of protein at each meal and 10-15 grams per snack.

(Photo: Mike/Unsplash)

Myth #5: I can only refuel right after my run.

BROKEN: You’ve probably heard of the post-exercise “window of opportunity,” the 30 minutes after an intense run or workout that’s been touted as the best time to eat and refuel. This is because of the idea that muscles are more receptive to replacing lost glycogen (or stored carbohydrates) in that half hour immediately after intense exertion. Glycogen is important because of its use for energy production during workouts. Delaying glycogen replacement can hamper an athlete’s ability to recover from longer or more intense workouts and put them at increased risk of injury.

While many nutrition experts still recommend the 30-60 minute post-exercise fueling window, recent research shows there could be a lot more wiggle room. This previously small window begins to look more like a gaping hole that takes into account the type of exercise, how much food you’ve already eaten, and what shape you are in.

Previous research has shown that there is an increase in the rate of carbohydrate absorption and glycogen resynthesis within two hours of training. Ingesting some kind of protein along with the carbohydrate source may prove beneficial for muscle glycogen replacement because carbohydrates and protein work together to bring glucose back into the muscle. While more specific recommendations can be given to runners based on body weight, the general recommendation is to consume 45-60 grams of carbs and 15-20 grams of protein.

Gingerbread recovery smoothie before bed

Servings: 1

Ingredients

  • 1 cup unsweetened almond milk
  • 1/4 cup vanilla protein powder (Greek cam sub or soy milk yogurt)
  • ½ banana (frozen)
  • 1 tablespoon of chia seeds
  • 1 tablespoon almond butter
  • 1 1/2 tsp. greenstrap molasses
  • 1/2 teaspoon ginger (fresh, chopped)
  • 1/4 teaspoon cinnamon (ground)
  • 1/8 teaspoon ground cloves

directions

Place all the ingredients into the smoothie and blend until smooth. Enjoy!

Do you have a question for our RDN? Send your trail-running-nutrition dilemmas to kylee@flynutrition.org.

Kylee Van Horn is a Registered Sports Dietitian and competitive trail runner.

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Junk Food: Why It Tastes Good But Doesn’t Satisfy https://kotisivurobotti.net/junk-food-why-it-tastes-good-but-doesnt-satisfy/ Wed, 09 Nov 2022 13:00:00 +0000 https://kotisivurobotti.net/junk-food-why-it-tastes-good-but-doesnt-satisfy/ Dear Doctors: What makes something “junk food”? My diet has been less than stellar during the pandemic. Not only did I gain weight, but I just found out I have prediabetes. Details on how these types of foods are bad for your health would help a lot. Dear reader: Fast food or junk food often […]]]>

Dear Doctors: What makes something “junk food”? My diet has been less than stellar during the pandemic. Not only did I gain weight, but I just found out I have prediabetes. Details on how these types of foods are bad for your health would help a lot.

Dear reader: Fast food or junk food often refers to ultra-processed foods that have been so drastically altered from their original state that they neither look nor taste like the ingredients they are made from. .

This is achieved through the way these foods are treated in the cooking and manufacturing process and also by adding ingredients not present in the original food, such as salt, fats, sugars, colorings, preservatives and stabilizers.

Ultra-processed foods are formulated to tease our palates with a mix of sweet, salty, and fatty flavors that drive us to eat more of them and also keep us from feeling completely satisfied.

It is a remarkable achievement. But there is a potentially high cost.

Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to health issues such as increased risk of type 2 diabetes, cardiovascular disease, reduced immune response, certain cancers , dementia and premature death.

A diet high in these foods often leads to weight gain and obesity. A clinical trial published in the journal Cell Metabolism found that people who ate diets high in ultra-processed foods consistently consumed 500 more calories per day than those who ate whole-food diets.

Additionally, these foods lack the wide range of nutrients necessary for our bodies to function properly, such as low in dietary fiber that helps keep beneficial microorganisms in the gut microbiome nourished and happy.

A diagnosis of prediabetes – higher than normal blood sugar levels – is a red flag. This means that you do not yet have type 2 diabetes, but without lifestyle changes you are at increased risk.

Dr. Eve Glazier and Dr. Elizabeth Ko are internists at UCLA Health.

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Soaring food prices could have a major impact on the health of Canadians https://kotisivurobotti.net/soaring-food-prices-could-have-a-major-impact-on-the-health-of-canadians/ Sat, 05 Nov 2022 08:00:00 +0000 https://kotisivurobotti.net/soaring-food-prices-could-have-a-major-impact-on-the-health-of-canadians/ This is an excerpt from Second Opinion, a weekly analysis of health and medical science news. If you are not yet a subscriber, you can do so by clicking on here. Rising food prices are putting a growing number of Canadians in financial difficulty. This could have major effects on our health, as more Canadians […]]]>

This is an excerpt from Second Opinion, a weekly analysis of health and medical science news. If you are not yet a subscriber, you can do so by clicking on here.


  • Rising food prices are putting a growing number of Canadians in financial difficulty.

  • This could have major effects on our health, as more Canadians may opt for unhealthy foods or skip meals due to rising costs.

  • Research shows that food insecurity is linked to much worse health outcomes, which could put additional strain on our already overburdened healthcare system.


Food prices have risen to their highest level in nearly half a century, leaving many Canadians feeling more financial pressure at checkout and eating less healthy foods to save money, which could have serious consequences. impact on our health.

Canada is now grappling with a growing food insecurity crisis, with many low- and fixed-income households facing the difficult decision of whether to pay their bills or put food on the table at a time when even the commodity prices skyrocketed.

Prices for food purchased on grocery store shelves have jumped by 11.4% in September — the fastest annual increase in 41 years.

The price of fresh fruit increased by 12.9%, that of fresh vegetables by 11.8%, that of bakery products by 14.8% and that of meat by 7.6%. Canada’s food guide beyond the reach of many Canadians.

“I’m type 2 diabetic and also have high blood pressure, so I’m supposed to eat a very healthy, high-fiber diet — well, I’m not,” said Tracy Ross, who lives on a fixed income on a disability pension in Spruce Grove, Alberta, and struggles to pay for groceries.

“The repercussions of all this down the line, I don’t even want to think about it. People’s health problems are going to get worse, people are going to die. Our hospitals are already overburdened and understaffed.”

WATCH | ‘I can’t afford anything to eat healthy’: Winnipeg welfare advocate

I can’t afford anything healthy,” says Winnipeg welfare recipient

Todd Donohue, who has Crohn’s disease and lives on social assistance, says food prices are so high in Manitoba that people like him can’t afford healthy food and often have to choose between buying groceries and paying the rent or the bills.

Ross said she was also struggling to pay her monthly utility bills due to rapidly rising food prices, whereas before she was able to keep up month to month. other.

“So are you going to be cold or are you going to be hungry?” she told CBC News. “I need a new winter jacket – it won’t happen this year.”

Even the price of basic necessities has reached new heights, with a three-liter bottle of vegetable oil rising by more than 40% between August 2021 and August 2022 in Canada, topping the list of most expensive foods This year.

The number of Canadians using food banks across the country has also reached records this year, with almost 1.5 million visits in March, up 15% compared to the same period last year and 35% more than in March 2019, before the pandemic.

More than 30% of Canadians said they ate fewer healthy foods due to rising prices, while nearly 20% said they skipped meals to save money in a new national survey from the Canadian Center for Applied and Social Research at the University of Saskatchewan.

According to a new survey by Ottawa Public Health.

And there seems to be no relief in sight at checkout.

Milk prices are expected to rise new in the new year, even as Canada’s top three grocers posted higher profits this year compared to their average performance over the last five years.

More than 30% of Canadians said they were eating fewer healthy foods due to rising prices, while nearly 20% said they were skipping meals to save money in a new national poll. (George Frey/Bloomberg)

“Accepting far worse health outcomes for millions of people”

“We’re talking about millions of people who don’t have access to food in one of the wealthiest countries,” said Dr. Andrew Boozary, executive director of health and social policy at the University Health Network in Toronto.

“There’s no way we can dodge what we’re talking about here, it’s really about accepting far worse health outcomes for millions of Canadians.”

A growing body of research has found that food insecurity is linked to significantly poorer health outcomes for both adults and children, which could lead to increased pressure on the already overburdened healthcare system.

“In adults, we’re talking about type 2 diabetes, heart disease, high blood pressure, poor bone health — all of the reasons healthy eating is important,” said Valerie Tarasuk, professor of nutritional science. at Temerty University in Toronto. Medical School.

“People who are food insecure are much more likely to present to emergency rooms, they are more likely to be hospitalized for various conditions, and once hospitalized they are more likely to stay longer, and they are more likely likely to be re-admitted.”

WATCH | Food insecurity can shorten lifespan:

Food insecurity can shorten life expectancy

A new study shows that food insecurity, lack of access to nutritious food, can shorten a person’s life expectancy by nine years.

Canadians living in food insecure homes are also more vulnerable to infectious diseases, poor oral health, injuries and chronic illnesses such as depression, anxiety, heart disease, high blood pressure, arthritis and chronic pain, according to the University of Toronto. PROOF research program.

Statistics Canada reported on Friday that more than one in three Canadians over the age of 15 live in households that struggle to cover necessary expenses, including transportation, housing, food, clothing and other costs – versus only one in five in October 2020.

“Living in poverty puts you at higher risk of developing almost any chronic health condition, acute health condition, higher risk even of being the victim of an accident or trauma,” said Dr. Gary Bloch, family physician at St. Michael’s Hospital in Toronto.

“It also puts you at higher risk for worse outcomes from all of these conditions.”

A 2018 Ontario study published in the journal PLOS One found that adults who live in food-insecure homes were more than twice as likely to develop type 2 diabetes as those who had easy access to food, a problem which Tarasuk says could be made worse by the rising cost of groceries.

“They have higher rates of chronic disease than food secure Canadians and that includes both mental and physical health issues,” Tarasuk said. “So now you’re putting more pressure on them with these higher prices – they’re less able to handle it.”

The latest data from Statistics Canada Canadian Income Survey found that 5.8 million Canadians, including 1.4 million children, lived in food-insecure households in 2021.

“We see it playing out in the healthcare system with much worse health outcomes for people who have to try to make those impossible choices between putting food on their table, paying rent, or renewing their medications,” Boozary said. .

“These are impossible choices now that are more impossible than ever for families and people across the country.”

A volunteer places produce on the shelves of the Kanata Food Cupboard in Ottawa on October 7. The number of Canadians using food banks across the country has skyrocketed this year. (Adrian Wyld/The Canadian Press)

No relief in sight

With no signs of slowing food inflation any time soon, experts are calling for more to be done to support Canadians who may struggle to afford groceries – or are looking for ways to stretch their budgets and avoid eating unhealthy foods.

Abby Langer, a dietitian and nutrition expert in Toronto, also suggested people consider things like equalizing grocery store prices, using coupons, and choosing cheaper food options that can still create meals. nutrients, including beans, lentils, tofu and eggs.

“You don’t have to buy a ton of animal protein or think you have to buy fish or whatever to get that protein. Like you could have an omelette for dinner and that’s an inexpensive high-protein meal,” she said, adding that canned and frozen foods can also be stored much longer.

“I want people to know that you don’t have to buy organic food at all. It’s such a marketing ploy, you won’t live longer if you eat organic food and that’s so much more expensive. So please don’t feel pressured to buy this kind of food – buy what you can afford.”

Food banks and other charitable food aid are also touted as solutions to the problem of food insecurity, but Boozary said they merely act as a band-aid to a systemic problem.

“Food banks are not the solution to food insecurity, in the same way that shelters are not the political solution to homelessness,” he said, adding that policy makers must ensure that that social assistance programs keep pace with inflation and that decent wages are provided. .

“Anyone who has to try to navigate these impossible choices knows that the root cause here is poverty and financial constraints. Not necessarily just food and food choices.”

Tarasuk said there was no evidence to suggest that charitable food aid groups like Food Banks Canada can solve the problem of food insecurity, noting that policy interventions such as universal basic incomes are other ways to get to the root of the problem.

“I hope that right now everyone is aware of this price hike,” she said. “I think people who haven’t really thought about it are wondering how people bear these costs.”

WATCH | No relief for rising food prices despite general slowdown in inflation:

No food price relief despite headline inflation showing signs of slowing

Food prices in Canada have risen at the fastest rate since 1981, despite the latest figures from Statistics Canada indicating that headline inflation fell for the third straight month.

For Ross in Alberta, the challenge of rising food prices isn’t going away anytime soon.

“I have two kids and they have spouses and I have a grandchild — how am I even going to afford to buy stuff for Christmas? It’s just awful,” she said.

“And how am I even going to prepare Christmas dinner?”

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Women in the Pet Industry: Meet Yvethe Tyszka of Zesty Paws and Solid Gold Pet https://kotisivurobotti.net/women-in-the-pet-industry-meet-yvethe-tyszka-of-zesty-paws-and-solid-gold-pet/ Wed, 02 Nov 2022 12:00:00 +0000 https://kotisivurobotti.net/women-in-the-pet-industry-meet-yvethe-tyszka-of-zesty-paws-and-solid-gold-pet/ ORLANDO, FL. — Yvethe Tyszka was a cat mom before becoming a professional in the pet industry, an experience that left a lasting impression on her understanding and dedication to the health and well-being of companion animals. With her extensive experience in marketing and brand management, she has become an ingenious team builder and advocate […]]]>

ORLANDO, FL. — Yvethe Tyszka was a cat mom before becoming a professional in the pet industry, an experience that left a lasting impression on her understanding and dedication to the health and well-being of companion animals. With her extensive experience in marketing and brand management, she has become an ingenious team builder and advocate for the power of functional nutrition.

Tyszka is currently Vice President of Marketing at H&H Group North America, whose international parent company acquired Zesty Paws in August 2021 and rolled the brand into Solid Gold Pet, which it acquired in November 2020. She works hard for the two brands as they seek to provide high quality functional nutritional solutions for dogs and cats.

“From digestion to behavioral support, pet parents seek to add intentionality to their purchases and have purpose for what they give their furry family members,” she said. .

In the following Q&A, Tyszka shares her roots in the pet industry and her current focus on omnichannel, how she built a top-notch team in the face of a pandemic, and where she thinks the industry stands. directed.

PFP: Tell us about your business or career in the pet industry.

Tyszka: My career in the pet industry began a few years ago when I joined Zesty Paws, our award-winning brand of functional pet supplements, in 2020. While I am over 20 years old experience in marketing, innovation management and product development in many categories, As a pet owner, entering the pet industry was a big step for me.

As Global Marketing Manager for Zesty Paws and Solid Gold Pet, it has been exciting to see the incredible growth the pet industry has seen over the past few years and to help lead it to the next frontier. . When Zesty Paws was acquired by H&H Group in 2021, the company merged to include Solid Gold Pet, a proven pioneer in irresistible holistic nutrition for pets.

Since then, and alongside our best team, we’ve expanded distribution to meet the needs of ubiquitous shoppers who want their favorite brands everywhere they shop. This omnichannel mantra has allowed us to reach more pet owners with both brands.

PFP: How did you get started in the pet industry and how has that experience led you to where you are now?

Tyszka: I started as a cat mother of the first pet I had in my life: my cat Puppy. As I got older, I started researching different food and supplement options that could support her golden years with better health and wellness. This idea drew me to Zesty Paws and once I met the team I was fully on board with the company’s vision, culture and mission, and so began the professional side. of my adventure in the category of pets. Although Puppy passed away after 17.5 years, his impact on my life – personal and professional – is still with me every day.

PFP: What has been your biggest challenge — personal or professional — related to your work in the pet industry?

Tyszka: Professionally, when the H&H Group merger began, there were challenges to overcome, but it was amazing to see the team quickly and easily become “One Big Team” rooted in a passion for pets and helping animal parents. Creating the synergy between two different teams while working remotely and building trust within a new culture was a new and interesting journey, but it was so encouraging to see how the two brands came together and identified new opportunities for growth, while providing the best customer service and products for pet parents.

PFP: Tell me about a professional achievement in the pet industry that you are proud of.

Tyszka: The greatest accomplishment I have enjoyed in the pet industry has been being able to build a top-notch, best-in-class team of professionals who have taken our pet brands to the next level . Our hybrid/remote work environment has allowed us to bring together the best talent in every field, no matter where they live or work, with a great mix of Zesty Paws and Solid Gold veterans and some amazing new additions.

“Our hybrid/remote work environment has allowed us to bring together the best talent in every field, no matter where they live or work, with a great mix of Zesty Paws and Solid Gold veterans and some amazing new additions,” said Tyszka.

On the product and brand side, in my first year at Zesty Paws, we achieved double-digit growth and launched the brand’s first TV commercial in January 2021. The premium marketing strategy and trust of the brand built through digital vehicles have cemented our expansion to all PetSmart and Target stores and earned us additional distribution at retailers like Costco.com and Walmart, as well as continued growth at Amazon, Chewy and our own site. website. We are now working to replicate this success with the Solid Gold line of pet foods.

PFP: What is most important to you and/or your business in the industry right now?

Tyszka: At Zesty Paws, we strive to be the most innovative and trusted brand in functional supplements that guide and empower pet parents on their pet’s wellness journey. Our vision is to be recognized as the world’s leading health and wellness brand for dogs and cats, driven by consumer-focused innovation.

In the area of ​​natural pet foods, there are huge opportunities to propel the growth of Solid Gold, which is focused on gut health. We look at our pet’s nutrition like we look at our own, with an eye for beneficial, natural ingredients that deliver nourishment and great taste. We are excited about our upcoming product launches for dogs and cats, powered by our proprietary Nutrientboost™ blend.

PFP: If you could choose three trends influencing the industry today, which are the most important and why?

Tyszka: I would start with the growing acceptance of CBD and hemp in pet food and health products. As consumers become more familiar with the benefits of CBD and hemp in human supplements and foods, they are more willing to try these ingredients with their pets. Our existing CBD chews for dogs and new CBD supplements for cats from Zesty Paws are beginning to meet the demand for CBD products for pets.

Another change we are seeing within the industry is the growing idea that pet food, treats, supplements and even toys should serve a purpose for a pet and not just be a filler. From digestion to behavioral support, pet parents seek to add intentionality to their purchases and have purpose for what they give their furry family members.

Finally, advancements in positively impacting communities and environments have shaped the sustainability industry. We see that more and more energy is being invested in finding sustainable solutions to shape our future. New collaboration with manufacturers, suppliers, distributors, brands and retailers leverages existing sustainability knowledge and experience as well as innovative solutions. Emerging trends in human products and packaging – such as the introduction and application of new proteins like insects and plant-based alternatives to early bamboo, eco-friendly packaging – are also taking shape around the world. pets.

PFP: What is there in the pet industry that people outside the industry may not realize?

Tyszka: In the United States, pet food is better regulated than most pet owners realize and must meet federal and state requirements. Led by 20-year-old experts from the National Animal Supplement Council (NASC), the pet supplement industry enjoys strong oversight and a commitment to the high quality standards to which its members (including Zesty Paws ) they are engaged.

PFP: What advice would you give to young people starting their career in this industry?

Tyszka: A piece of advice that stood out to me in my early years, and that I give to young professionals at the start of their careers, is to be teachable and to seek the mentorship of others. Learning opportunities are everywhere: with your boss, with your peers, with other departments, with those who report to you, and even your competitors. Always be open to learning and take the famous saying to heart: “If you’re the smartest person in the room, you’re in the wrong room!”

PFP: Just for fun, do you consider yourself a dog or a cat? Or, if you have pets yourself, tell us a bit more about them.

Tyszka: Since my first pet was my cat, Puppy, I have been a cat mother at heart! But I love dogs and enjoy them when they visit us at our Orlando headquarters, where we always have a treat or two for them.

PFP: Any final advice for other women in the pet industry?

Tyszka: My advice is to harness the power of empathy. I love Brené Brown’s speech on the future of leadership: “What we won’t replace, no matter how good the algorithm, is what makes us uniquely human: courage, connection and courage. ’empathy.” Women are uniquely equipped to bring soft skills to leadership roles, so we can inspire a new generation to lead with courage and passion.

Yvethe Tyszka has extensive marketing and brand management experience, including roles at Nestlthe Nescafé company of é, Keurig, Spectrum Brands and Newell Brands. She has served as Vice President of Marketing at Zesty Paws since July 2020, a role that extended to Solid Gold Pet when the two companies merged under H&H Group. Tyszka is currently an official member of the Forbes Communications Council. She received her bachelor’s degree in communications, marketing and public relations from the Andrés Bello Catholic University (Universidad Catolica andreés Bello), followed by a certificate in marketing management from Harvard University.

Keep reading about other women leaders featured in our Women in the Pet Industry Series.

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How TikTok trends may impact shortages of type 2 diabetes drug Ozempic https://kotisivurobotti.net/how-tiktok-trends-may-impact-shortages-of-type-2-diabetes-drug-ozempic/ Tue, 25 Oct 2022 23:10:09 +0000 https://kotisivurobotti.net/how-tiktok-trends-may-impact-shortages-of-type-2-diabetes-drug-ozempic/ The Food and Drug Administration is reporting shortages of the type 2 diabetes drug Ozempic. The news comes after the drug went viral for causing weight loss. Experts say some people take the off-label drug to lose weight. The prescription drug Ozempic, used to treat patients with type 2 diabetes, has gone viral on social […]]]>

  • The Food and Drug Administration is reporting shortages of the type 2 diabetes drug Ozempic.
  • The news comes after the drug went viral for causing weight loss.
  • Experts say some people take the off-label drug to lose weight.

The prescription drug Ozempic, used to treat patients with type 2 diabetes, has gone viral on social media platform TikTok due to its weight loss side effect. Because the results are so dramatic, there has been an increase in patients who do not have type 2 diabetes seeking the off-label drug to take for its weight loss effects, leading to a shortage medication for people with type 2 diabetes who need it for other reasons.

Drug shortages are beginning to become a serious problem for patients who need them to manage their type 2 diabetes, forcing them to turn to other avenues that may be less effective.

Ozempic is an injectable medicine taken weekly for the treatment of type 2 diabetes. It is used to manage blood sugar levels in adults, as well as to improve lifestyle with regard to diet and exercise.

“Ozempic belongs to the GLP-1 RA family of drugs, which helps patients in three ways,” said Martha Garcia-Stout, PharmD, JD, lecturer in the College of Health Professions and Sciences at the University of Central Florida. . “It helps by slowing stomach emptying, which delays nutrient absorption, preventing a post-meal glucose spike; increase the level of circulating insulin by stimulating the production of more insulin; and reduce the release of extra sugar from the liver into the bloodstream.

As part of the treatment for type 2 diabetes, Ozempic helps regulate digestion and appetite, making someone feel full so they eat fewer calories.

Ozempic can increase the amount of insulin in your body so your blood sugar doesn’t rise, it can slow the movement of food through your stomach, and it can reduce the amount of sugar in your bloodstream.

One of the results of using Ozempic is weight loss. It went viral on TikTok with the hashtags #Ozempic and #OzempicWeightLoss, both of which reveal videos that have drawn millions of viewers to see the dramatic weight loss transformations among those taking the drug, many of whom have never seen it. no type 2 diabetes.

“Ozempic is a very powerful blood sugar lowering drug and it is one of the most effective glucose drugs we have. type 2 diabetes,” said Dr. Kathleen Dungan, a specialist in endocrinology, diabetes, and metabolism at Ohio State University Wexner Medical Center.

As a result, Ozempic is prescribed off-label, which refers to taking an FDA-approved drug for non-FDA-approved use.

“People without diabetes looking to lose weight ask their doctors for prescriptions of Ozempic to also get the same significant weight loss and appetite suppressing effects,” Garcia-Stout said.

This certainly creates a problem for diabetics who need to get the medications they need. In fact, the Food & Drug Administration has listed it on its website as “Currently in Shortage.”

“It becomes a big issue because patients have to be their own advocates,” Dungan said. “They have to tell their supplier if they can’t get the order. There is no automatic substitution. A supplier will have to write for a substation, but there may not be one always one depending on the dose the patient receives.

Also, the substation may not be covered by that patient’s insurance plan and there may be restrictions that prevent it from changing.

“If a patient isn’t a true advocate for themselves and doesn’t move on, then they may be at risk of their blood sugar levels spiraling out of control, which could lead to events such as hospitalization. “, added Dungan.

Ozempic has a sister drug, Wegovy, which has actually been approved for weight loss in obese people. The medicine contains the same active ingredient as Ozempic, semaglutide. Wegovy, like Ozempic, is also in short supply.

“Wegovy uses the same molecule, but is dosed differently and has different FDA regulations and guidelines,” Dungan said.

Although Ozempic and Wegovy contain the same active ingredient, one is FDA approved for weight loss and the other is not. Novo Nordisk, the maker of the two drugs, says the two are not interchangeable.

According to Novo Nordisk’s website, “Although Wegovy and Ozempic both contain semaglutide, they are different products with different indications, dosages, titration schedules, etc. The products are not interchangeable. other FDA-approved medications for chronic weight management are available.

Additionally, Ozempic has side effects that can be uncomfortable, including:

  • Constipation
  • Diarrhea
  • Nausea
  • Vomiting

Serious side effects can include:

  • Nausea
  • Pancreatitis
  • Diabetic retinopathy
  • Hypoglycemia
  • Gallbladder disease
  • Allergic reaction

“Patients can discuss with their physician the possibility of switching to another GLP-1 RA product,” Garcia-Stout said. “This may include the use of other semaglutide products. Patients may also turn to other members of the GLP-1 RA family of drugs, such as injectable alternatives to dulaglutide (Trulicity), exenatide ( Bydureon) or liraglutide (Victoza), as well as oral alternatives of lixisenatide (Adlyxin) and oral exenatide (Byetta).

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An instant guide to being a little coffee snob at home https://kotisivurobotti.net/an-instant-guide-to-being-a-little-coffee-snob-at-home/ Sat, 22 Oct 2022 20:00:07 +0000 https://kotisivurobotti.net/an-instant-guide-to-being-a-little-coffee-snob-at-home/ 1) WHAT TO BUY The first rule: if you don’t grind the beans yourself, it doesn’t count. “Once the bean is cracked, its health properties begin to diminish, as does its flavor,” says Nigel Green, master roaster at Dorset Coffee Co. Robusta Ironically whiskered coffee bores will tell you Arabica is superior. Science disagrees – […]]]>

1) WHAT TO BUY

The first rule: if you don’t grind the beans yourself, it doesn’t count. “Once the bean is cracked, its health properties begin to diminish, as does its flavor,” says Nigel Green, master roaster at Dorset Coffee Co.

Robusta

Ironically whiskered coffee bores will tell you Arabica is superior. Science disagrees – Robusta beans are higher in cancer-fighting antioxidants, reports the University of Vienna.
Robusta Medium Roast £10 for 500g realcoffee.co.uk

Mixed

The wrong side? Robusta beans can be bitter. If you find them a little, uh, robust, an Arabica blend is your happy medium. “Most big box chains use a blend of these beans,” says Green.
Italian espresso blend £5 for 250g dorsetcoffee.co.uk

Arabica

The purist’s choice. To get your dose of vitamin E, antioxidants and glutathione, opt for darker roasts. German researchers have found that three strong cups a day will fortify your body’s defenses.
Vietnam G1 £3.50 for 200g yorkcoffeeemporium.co.uk

2) HOW TO STORE IT

Beans and Air Mix Like Coffee Snobs and Starbucks: Exposure to Air Produces Free Radicals, Says food chemistry, depleting these antioxidants. A resealable bag with a one-way valve will protect the beans – but once you open it, the air is in it. Store the beans in a vacuum canister in a cool, dark, dry place. But not too cold: “The fridge will add humidity,” warns Green. Be sure to only stock a month’s supply at a time. “After that, they will start to degrade.”
De’Longhi vacuum box €30 houseoffraser.co.uk


3) HOW TO GRIND IT

Find them, grind them, but don’t do much work. “Only grind what you need,” says Lynsey Harley of the Specialty Coffee Association of Europe. “Ground beans have a greater surface area for interaction with air, which causes more pathogenic free radicals to form.” When grinding, size is everything: “Choose a medium grind so the grains aren’t too fine or coarse and don’t lose antioxidants as they percolate,” says Harley. An adjustable burr grinder gives you control and consistency.
Hario Ceramic Mini Grinder 30 € hario.fr

4) HOW TO BREW IT

OK, that’s a harder mite than a Nespresso (or Nero trip) machine. But Italian researchers have discovered classic Moka-style percolators (Bialetti Mocha Express hob £25 johnlewis.com) produce an infusion richer in antioxidants than any other method. Plus they look good. Not so good enough now, huh Clooney? Here’s how to optimize your skills at every stage.

Tamp down
“Don’t tamp the coffee,” Harley explains, “squeezing it through the filter, like baristas do with espresso, causes over-extraction.” This is where the water passes through the coffee grounds too slowly, reducing the polyphenols and giving it a bitter taste.

Cool the burn
Pour cold water (filtered if possible) up to the valve and put the pan on medium heat. Make sure your watched pot never boils: bubbling means it risks losing nutrients. “There should be some water left in the bottom chamber when it’s finished,” adds Harley. No burn marks.

half full jar
Don’t let the upper chamber fill to the top. “Remove the pan from the heat when the chamber is half full of coffee,” advises Harley. “This avoids burning the soil and damaging the antioxidants.” It will continue to fill up, don’t worry.

Go slowly
Pouring it in slowly will give your coffee a good “crema”. “It’s the distinctive light brown foam that forms on darker coffee,” says Green. It helps lock in aromas, which have been shown to activate genes in the brain that alleviate stress caused by sleep deprivation. Plus, he looks really professional.

5) WHAT YOU SHOULD PUT IN (& WHY)

i) Butter for brain fuel
The craze among paleo fans and biohackers alike is mixing coffee with grass-fed butter, which is high in cognition-boosting omega-3s and healthy CLA fats. Whip it up with an Aerolatte Grande milk frother (£17 aerolatte.com).

ii) Cinnamon for Fat Loss
Replace sugar with spices and not only will you save up to 80 kcal per cup, but you will also improve blood sugar regulation to reduce your cravings. Cinnamon increases antioxidant activity by up to 13%, found Penn State University. Sweet.

iii) Milk for immunity
Put that milk cooker back in its box – adding milk usually decreases the antioxidant capacity of coffee. Unless you’re drinking Robusta, which is when a 5ml (about a teaspoon) dash actually boosts disease fighters.

iv) MCT oil for energy
This concentrated blend of coconut oil contains rare, fast-digesting fats that boost energy and burn calories, reports the Obesity Research Journal. Talk about Joe above average.

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Vitamin B1 may reduce migraine risk https://kotisivurobotti.net/vitamin-b1-may-reduce-migraine-risk/ Wed, 19 Oct 2022 21:12:18 +0000 https://kotisivurobotti.net/vitamin-b1-may-reduce-migraine-risk/ Migraines can be debilitating and difficult to treat. Researchers are still working to discover the factors that influence the development of migraines and the best ways to treat and prevent these headaches. A recent study found that diets rich in the B vitamin thiamin were associated with a decreased risk of migraine. Migraines can be […]]]>

  • Migraines can be debilitating and difficult to treat.
  • Researchers are still working to discover the factors that influence the development of migraines and the best ways to treat and prevent these headaches.
  • A recent study found that diets rich in the B vitamin thiamin were associated with a decreased risk of migraine.

Migraines can be painful and difficult to manage.

The specific symptoms and timing are different for each affected person.

Experts are still struggling to understand why migraines occur and what preventative measures people can take.

A recent study Posted in Headaches: The Headache and Face Diary reports that dietary intake of the B vitamin thiamin may help prevent migraine in some people.

Experts say the information from this research points to a protective factor that may help improve outcomes for migraine sufferers.

Migraine is a neurological condition that causes severe headaches usually localized in one area of ​​the head.

The pain can be severe and people may sometimes experience other symptoms such as nausea or vomiting. Migraines can be linked to triggerssuch as stress or hormonal changes.

Diet is one area that can affect migraines. However, the details are something experts are still struggling to figure out. Specific dietary triggers or preventative measures may be different for each person.

Dr. Clifford Segil, DO, a neurologist at Providence Saint John’s Health Center in California, gave some examples to Medical News Today:

Food triggers are common for migraine. Wines, cheeses and caffeine can trigger a migraine. I ask patients on their first visit with me to keep a headache diary to see if there are medications that trigger headaches Caffeine can both cause and help headaches, so it’s hard to generalize whether something like this is causing or helping headaches.

Migraine sufferers can work with their doctor and other specialists to identify headache triggers.

As more and more data emerges on the relationship between diet and migraines, clinical recommendations for treatment may continue to change.

Researchers in the particular new study looked at the association between two B vitamins, thiamin (vitamin B1) and riboflavin (vitamin B2), and the experience of severe headache or migraine.

Researchers examined data from participants in the National Health and Nutrition Survey (NHANES) from 1999 to 2004 in their cross-sectional study.

The researchers included more than 13,000 participants in their analysis. Of these participants, 2,745 had suffered from severe headaches or migraines in the past three months. Researchers studied 24-hour dietary intake of thiamine and riboflavin by examining data collected from computer-assisted interviews with participants.

They represented several factors, including participants’ age, lifestyle, demographics, and comorbidities.

Researchers have reported that higher amounts of thiamin in the diet were associated with lower risks of migraine. This was especially true among female participants. However, the researchers did not find a significant decrease in risk from riboflavin.

Dr. James Giordano, professor of neurology and biochemistry at Georgetown University Medical Center in Washington, D.C., who was not involved in the study, noted the following for DTM:

“This study provides important data to support that nutritional factors may influence migraine induction. Of particular note, this study demonstrated a statistically significant role for thiamin (vitamin B-1) in alleviating migraine. Thiamine has been shown to be particularly important in regulating brain levels of the neurotransmitter serotonin; Abnormalities of serotonergic function have been directly implicated in the pathophysiology of migraine.

The study had some limitations.

First, the data relies on self-reporting by participants, which may be inaccurate. For example, when assessing the incidence of migraine, it is assumed that participants who reported a severe headache probably suffered from migraine. The 24-hour recall method also has potential for errors in data collection.

Also, the interviews did not include questions about all bowel diseases, and the researchers did not look at dietary habits.

The researchers also did not examine the consumption of dietary supplements, which could have impacted the consumption of thiamine and riboflavin.

Finally, there is a risk of errors depending on the analysis techniques used and this type of study cannot prove that the lack of thiamine causes migraine.

Overall, the study notes the impact thiamin can have on migraines. This could open the door to further research in this area and further guide specific clinical recommendations.

Giordano noted the following:

“Taken together, thiamin may be a useful dietary supplement for migraine sufferers who may have mild to moderate magnesium deficiency or who have metabolic disorders of calcium and magnesium metabolism.

He also noted the following areas for further research:

“While the research is most certainly interesting and important, additional studies should be conducted to determine more specific roles for thiamine, as well as other vitamin cofactors that may be clinically useful in preventing or alleviating migraine.”

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How to Build Muscle and Lose Fat for Body Recomposition https://kotisivurobotti.net/how-to-build-muscle-and-lose-fat-for-body-recomposition/ Mon, 17 Oct 2022 13:00:26 +0000 https://kotisivurobotti.net/how-to-build-muscle-and-lose-fat-for-body-recomposition/ There are countless fitness goals people can set before embarking on a workout program. For example, you might want to lose weight and burn fat, or you might want to build muscle and gain size. The details and structure of your workout plan will largely be dictated by your primary fitness goal. For example, if […]]]>

There are countless fitness goals people can set before embarking on a workout program. For example, you might want to lose weight and burn fat, or you might want to build muscle and gain size.

The details and structure of your workout plan will largely be dictated by your primary fitness goal. For example, if your goal is fat loss, you will focus on burning calories and controlling your calorie intake to create the energy deficit needed to burn fat. On the other hand, if your goal is to get bigger and build muscle mass, you’ll want to engage in strength training workouts that support hypertrophy (increasing muscle size) and increase your nutrient intake to support muscle mass. muscle growth.

What if you want to do both simultaneously? Can you build muscle and lose fat at the same time? Keep reading to find out if you can build muscle while in a calorie deficit so you can gain weight and lose fat simultaneously.

What is body recomposition?

Pixabay

Increasing your lean body mass and decreasing your body fat are two body recomposition goals. Body composition refers to the relative percentage of fat (adipose) tissue and lean body mass (muscle, bones, organs, nerves, blood, connective tissues, etc.) you have. Body recomposition involves changing your body composition, usually by losing body fat and building muscle (lean body mass).

Can you add muscle while burning fat?

Man gripping a bar to do a deadlift.
Unsplash

To lose body fat, you need to be in a calorie deficit, which means you’re consuming fewer calories than you regularly burn. It takes a deficit of 3,500 calories to lose one pound of stored body fat. If you think about it over the course of a week, that’s equivalent to losing a pound of fat if you burn 500 more calories a day than you eat.

In order to promote muscle growth, also known as hypertrophy, your muscles need both a stimulus and the necessary resources. The “stimulus” for muscle growth is usually through strength training (lifting weights) with a progressive overload training program.

Heavy resistance training causes microscopic damage to your muscle fibers, essentially creating tiny tears in the muscle tissue. This damage stimulates the body to initiate the process of muscle repair. This process is called myofibrillar protein synthesis, but you’ll also sometimes hear it referred to as muscle protein synthesis.

This is where the “resources needed” component of muscle growth comes into play.

The muscle protein synthesis process requires an adequate amount of protein and energy (calories). The proteins in the foods you eat are broken down into their building blocks, called amino acids. These amino acids are transported to muscle tissue after your workout and assembled into new repair proteins.

This is an energy-intensive process, so if you are not consuming enough calories or consuming enough protein to provide the amount of amino acids needed to rebuild muscle fibers, protein synthesis muscles won’t or won’t happen. be greatly reduced.

At this point, the conundrum may be clear: if you need to be in a calorie deficit to reduce body fat and you need to be in a calorie surplus to build muscle, how can you build your muscle and lose fat at the same time?

Although most evidence suggests that you need to be in a calorie surplus to build muscle, there is an important caveat. The body doesn’t necessarily experience calorie deficit and calorie surplus on the rigid 24-hour clock that we tend to think of when we think about weight loss. Instead, calorie balance is experienced minute by minute.

Basically, as soon as you eat something, your body goes into a state of relative caloric surplus because there is an influx of energy and nutrients to use. This energy intake most likely exceeds what your body can possibly use in the short amount of time it takes you to eat the food. When some time passes after eating, your body experiences a state of relative calorie deficit.

This continuous pattern continues throughout the day depending on how many calories you eat and how often you eat. At the end of the day, you could be in a net calorie surplus because you consumed more calories than you burned, or you could be in a net calorie deficit because you burned more calories than you consumed. have eaten in general.

Because the body responds to calorie balance faster based on resource availability, you can be strategic with the timing of your diet to help you build muscle and burn fat at the same time. For example, if you consume enough protein, carbohydrates, and calories right after your workout to support muscle protein synthesis, but control your calorie intake later in the day, it might be possible to achieve both simultaneously. body recomposition goals. Your results with each might be slower than if you only focus on one at a time, but at least you’ll be able to move the needle back and forth.

How should I eat to gain muscle and lose fat?

sweet potatoes with healthy fats

The evidence suggests that the most effective diet for building muscle in a calorie deficit is to consume 2.3-3.1 g/kg of lean body mass per day from protein, 15-30% of your total calories from fat, and rest of your calories from carbohydrates. It is best to divide these nutrients into three to six meals a day. The meal just before and just after your strength training should contain 0.4 to 0.5 g/kg body weight of protein. For example, if you weigh 75 kg (165 lbs), you should consume at least 75 x 2.3 g = 173 g of protein per day and approximately 75 x 0.5 = 37.5 g right after your workout.

Again, keep in mind that your rate of fat loss will be slower if you try to build muscle at the same time. To research shows a rate that does not exceed 0.7% body fat per week. If you weigh 75 kg, this equals 75 x 0.007, or 0.525 kg or 1.2 pounds of fat loss per week.

The bottom line is, if you’re strategic with your diet and do the right kinds of resistance training with progressive overload, it’s possible to build muscle and lose fat at the same time.

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Menstrual pain and cramps may improve with diet, study finds https://kotisivurobotti.net/menstrual-pain-and-cramps-may-improve-with-diet-study-finds/ Fri, 14 Oct 2022 16:02:14 +0000 https://kotisivurobotti.net/menstrual-pain-and-cramps-may-improve-with-diet-study-finds/ Teenage girls and other women with intense cramps may want to look at something fundamental in their lives: their diet. This is the finding of a literature review presented on October 12, 2022, at the annual meeting of the North American Menopause Society (NAMS) in Atlanta. “Severe menstrual pain is the leading cause of school […]]]>

Teenage girls and other women with intense cramps may want to look at something fundamental in their lives: their diet.

This is the finding of a literature review presented on October 12, 2022, at the annual meeting of the North American Menopause Society (NAMS) in Atlanta.

“Severe menstrual pain is the leading cause of school absenteeism among adolescent girls and college-age women. Making changes to their diet can significantly improve their quality of life,” says Serah Sannoh, who presented the research that she conducted before earning her bachelor’s degree at Rutgers University, and is now a first-year medical student at Temple University’s Lewis Katz School of Medicine.

Menstrual pain can weaken some women and girls

According to NAMS, about 90% of teenage girls suffer from period pain. In some cases, the pain is so intense that it interferes with daily life.

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