5 ways food allergies and sensitivities affect your lifestyle

Food allergies and food sensitivities affect everyone. You will have to travel the world to find someone who does not suffer from food allergy. Recently, the number of people suffering from food sensitivity and food allergies has been on the rise, and it shows no signs of stopping. This can be due to a combination of things, including environmental factors, as well as more awareness of the signs, symptoms and treatment plans. Dairy allergy or dairy intolerance are two of the biggest factors in affecting people’s lifestyles.

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1) Food allergies cause confusion

Everyone is starting to take allergies and allergy testing seriously, but there is actually some confusion about what a food allergy is. This is because it is often confused with food sensitivities and intolerances. It is so important that anyone suffering from symptoms knows the difference. If there is confusion about your symptoms, then there is confusion about the treatment. In particular, dairy intolerance can make someone experience symptoms which hold them back. The simple answer is to remove dairy from your diet. To confirm your fears, you need to take an intolerance test. If it is a dairy allergy, allergy testing would be right for you.

2) The immune system can hold you back

A food allergy triggers an immune system response. This is severe, and your symptoms will appear right away. if not managed and treated, food allergies can be life-threatening. So, in what ways can allergies and intolerances hold you back? An allergy can stop you getting up and out of bed, that’s how Common allergic reactions include swelling, digestive issues, skin rashes, hives and worst-case scenario: anaphylactic shock. If an anaphylactic reaction is not subdued thanks to an EpiPen, allergic reactions can lead to death.

3) Food sensitivities can stop you working

Symptoms of intolerances and food sensitivities can hold you back. They tend to be embarrassing and affect body confidence. They also can appear at any time up to 72 hours later, meaning they are almost impossible to track without an intolerance test. Dairy intolerance or lactose intolerance will often result in flatulence, bloating and IBS symptoms. If these happen at a party or a big event, then your confidence can be ruined. If you consume dairy at work, despite having a dairy intolerance, you might not be able to get your job done properly.

4) Dairy Intolerance can affect sporting performance

There are eight common food allergies: milk, egg, fish, shellfish, peanuts, tree nuts, wheat and soy. These items can affect someone’s sporting performance as diet is key to being the best. If an individual has an intolerance to any of these items, then they will remove from their diet. Unfortunately, some people thrive on eating certain items. This is why a food intolerance can hold you back. As a baseball player, you’ll rely on protein to enhance your performance. However, dairy is bursting with protein, meaning those with a dairy intolerance will be missing out on some essential vitamins and minerals.

5) You won’t feel confident

Last but not least, having a food allergy or dairy intolerance can affect someone’s appearance. Whether it is bloating, fatigue or even headaches, it can ruin someone’s life. With Allergy Test, we make it as simple as possible. If you suspect you have a food intolerance, you can order an intolerance test. If you suspect you are suffering from a food allergy, you can order an allergy test. Find out why food allergies and intolerances are an important part of your life.

How to train your brain to meet your weight loss goals in 2018

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To many, January 1st is the start of a familiar cycle. The initial few weeks of the year, you’re a paragon of health. You make it to the gym four times a week and stick to your diet plan. But then, Valentine’s Day rolls around, and you give into the office candy jar—three times in one day. Then in March, the cruise you’ve had planned since last June lures you in with an all-you-can-eat buffet. Before you know it, you’re even farther off the healthy-eating wagon than you were back in December.

“Weight loss is the least likely New Year’s Resolution to be achieved,” says Dr. Susan Peirce Thompson, New York Times Best-Selling author and founder of Bright Line Eating. “Research shows that fewer than one percent of people with a serious weight problem are going to get into a right-sized body in any given year.” A 2015 study published by the American Journal of Public Health illustrates this point: over a nine-year period, the probability of obese subjects attaining a normal weight was 1 in 210 for men and 1 in 124 for women. The probability shrinks even further—just 1 in 1290 for men and 1 in 677 for women—among those considered morbidly obese.

The odds for an obese person who starts doing Bright Line Eating? An astounding 1 in 5. On average across all gender and weight categories, the program is 55 times more successful than other approaches.

Why do people struggle so severely to achieve their weight loss resolutions?

Dr. Thompson, who was once obese herself, says significant weight loss is a goal that’s closely tied to identity. “Studies show that it’s a major deal to totally change your life, to go from obese or overweight to slender. The fear of failure is huge. So, a lot of people don’t even get started,” she says.

Another reason is that people have a fundamentally flawed mentality about the process. They think it’s simply about eating less and exercising more. The reality, Dr. Thompson explains, is that in order to make a lasting change you essentially have to reprogram your brain.

Several years ago, the term “decision fatigue” became a prominent feature of think pieces and tech blogs, which touted the trend of Silicon Valley CEOs wearing the same outfit every day. This phenomenon is based upon the theory that deciding what to wear in the morning eats away at a finite amount of decision power in your brain.

The same hypothesis can be applied to willpower, explains Dr. Thompson. “The seed of willpower is this little part of the brain right behind the prefrontal cortex called the anterior cingulate cortex,” she says. “It’s kind of like a battery pack that has only 15 minutes of charge at any given time.”

So, when you’ve used up your willpower on, say, a stressful work meeting before you have to figure out what you’ll eat for lunch that day, the odds you’ll opt for a burger and fries skyrocket.

The solution, says Dr. Thompson, is to make your eating choices as automatic as brushing your teeth twice a day. This automaticity is governed by the basal ganglia—an entirely different part of the brain.

“You need to get your eating into that part of the brain so you’re not making choices on the fly, which makes you vulnerable to what I call the ‘Willpower Gap,’” she says. The "Willpower Gap" refers to the difference between how people want to eat and the reality of the unhealthy choices they tend to make.

“There’s this huge difference between the kind of eating that’s in alignment with our goals and our high standards of self-care, and the way we actually do eat when life gets busy or stressful, or when we’re under pressure,” she says.

And, despite mixed opinions on whether New Year’s resolutions are effective or simply a gimmick, Dr. Thompson says there’s real data behind the clean-slate mentality—although vaguely resolving to “eat better and exercise” probably won’t get you very far. “If you take January 1st as an opportunity to entrust yourself into the care of a proven system, then absolutely, [New Year’s resolutions] can be effective,” she says.

Here are a few daily practices that can help you finally achieve your weight loss goals in 2018.

Focus on diet over exercise. If the first item on your weight-loss checklist is to renew your gym membership, you’re prioritizing the wrong piece of the puzzle.

The biggest problem with overemphasizing exercise is the “compensation effect,” says Dr. Thompson. Essentially, the “I deserve this muffin” mentality that tends to accompany a trip to the gym. Exercise also erodes willpower and can be a time-suck, which means you’re more likely to fall back on fast, unhealthy foods at mealtime.

Dr. Thompson does concede that working out is great for plenty of things: it boosts self-esteem, increases longevity, improves memory and cardiovascular stamina, etc. But, she says, research is very clear: it does little—if anything—to help you drop pounds.

Make the right thing to eat the easiest thing to eat. To make your food choices automatic, make them as easy as possible.

When it comes to weight loss, “the danger of focusing on the goal is enormous,” says Dr. Thompson, noting that an obsession with the scale is only setting yourself up for failure. “Focus on a process, rather than on a goal,” she explains. “Instead of saying, ‘I want to weigh 120 pounds by August 1st,’ you’re better off saying, ‘I want to write down my food the night before each day.’”

She suggests doing just this: writing down planned meals—breakfast, lunch and dinner—the night before, and sticking to the list no matter what. By doing this, “You’re going to make the right thing to eat the easiest thing to eat at any given time,” she says. “So instead of being a free-range eater, you’re going to teach yourself to eat in a systematic way. The difference is huge.”

Practice self-care and gratitude. Dr. Thompson suggests wearing your “bunny slippers” and treating yourself to whatever self-care practices make you feel best—like taking a warm bubble bath, making a list of three things you’re grateful for every night, or meditating daily. These supplemental, feel-good exercises go hand in hand with working toward a healthy weight and staying there.

Eat three meals a day. Sticking to your “Bright Lines”—or the hard-and-fast, no-exceptions rules at the core of Bright Line Eating, which include stipulations, like no added sugars or flour—becomes exponentially more difficult when you’re eating small meals many times throughout the day.

“If you’re eating six small meals a day, you’re a sitting duck for the donuts in the break room,” says Dr. Thompson. “What you need to learn is to say, ‘No, thank you,’ to all food if it’s not mealtime.”

Research shows that most people who lose weight and keep it off follow a specific system. The Bright Line Eating Boot Camp is an eight-week online program that can help you start training your brain for healthy eating habits. People from more than 100 countries have gone through the program. The Clean Start process walks you through the beginning part of the journey step by step, from suggesting supplies to buy—like a digital food scale to make sure you eat enough (the portions are large and filling)—to Customized Care Weekly Coaching Calls, access to social support through the Bright Line Buddy System, and 24/7 interaction and engagement.

“It’s a very intensive, thorough, and amazing Boot Camp,” says Dr. Thompson. “On average, people lose 17 pounds in the eight weeks. And on average, people keep that weight off and continue to lose.”

Unlike traditional diets, which tend to make people more obsessed with food, Dr. Thompson says that data from the Bright Line Boot Camp shows participants experience the reverse: “Almost all [participants] say that their peace and serenity around food has gone up, their hunger has gone down, and they experience little to no food cravings anymore,” she says.

https://www.usatoday.com/story/sponsor-story/bright-line-eating/2017/12/23/how-train-your-brain-meet-your-weight-loss-goals-2018/108870636/

Susan Peirce Thompson, Ph.D. is an Adjunct Associate Professor of Brain and Cognitive Sciences at the University of Rochester, and author of the New York Times Best-Selling book, Bright Line Eating: The Science of Living Happy, Thin, and Free.

3 Ways to Track Your Body Composition That Are Better Than BMI

Easier isn't always better. Never has this been more true than with body mass index, or BMI.

A measure that takes into account one's height and weight, body mass index has been used since the 1800s as an easy way to estimate body composition and, by extension, health. After all, coming across a scale and tape measure isn't too difficult. To calculate your BMI, that's all you need.

BMI has been strongly linked with America's most common diseases, conditions and causes of death, including heart disease, Type 2 diabetes and even cancer. That means, as BMI goes up, so does your risk of serious disease. For instance, an adult male who stands 5 feet, 10 inches and weighs 170 pounds would have a BMI of 24.4, which is the upper end of what is considered healthy. (A BMI of 25 is considered overweight.) That same BMI number would apply to a woman who is 5 feet, 4 inches tall and weighs 142 pounds.

BMIs of 40 or higher are linked with a significantly shorter lifespan, with the average person with a BMI of 55 to 59.9 living 13.7 fewer years compared to the average person with a normal BMI of 18.5 to 24.9, according to a 2014 review published in PLOS ONE.

"When studying large populations, we need an easy way of accessing body composition," explains Dr. Lisa Neff, an endocrinologist who specializes in diabetes and metabolism at Northwestern Memorial Hospital in Chicago. "That's why BMI is the marker most often used in health outcomes research. However, when we are studying BMI, what we are really hoping to get an assessment of is body fat. That's the primary detrimental aspect of body composition. When we talk about risk, it's body fat, or excess body fat, with which we are really concerned."

But unfortunately, BMI and body fat are anything but the same thing. BMI is all about quantity and body fat looks at quality. For instance, if you have a high BMI, you could either be overweight (aka overfat) or, on the flip side, you could just really be muscular and have a perfectly healthy or extremely low body fat percentage, explains San Diego bariatric surgeon Dr. Julie Ellner. And, in fact, 2016 research published in the International Journal of Obesity shows that BMI incorrectly labels more than 54 million Americans as "unhealthy." That's nearly half of all overweight men and women – and 29 and 16 percent of those classified as obese or severely obese, respectively.

Meanwhile, if you have a normal BMI, you could be healthy – or you could be silently suffering from normal weight obesity, often referred to as being "skinny fat." With normal weight obesity, weight and BMI check out fine, but body fat levels are just as high as they are in those typically considered obese. The same 2016 study found that more than 30 percent of people with so-called "healthy" BMIs have poor cardiometabolic health – that includes hypertension, high cholesterol, excess inflammation and/or insulin resistance. That's exactly what BMI is supposed to help identify, and why your doctor probably has a BMI chart hanging in the exam room.

While athletes, bodybuilders and anyone who regularly strength trains is at risk of being mislabeled as overweight or obese, BMI is most likely to miss normal weight obesity in women as well as older people who may be suffering from age-related muscle loss known as sarcopenia, according to Neff. In many such older individuals, weight can actually be quite stable, she notes. In many men and women, as muscle levels wane, metabolic rate dips and any potential weight loss is mediated by an increase in fat. Year after year, weight stays about the same, although body fat percentage gradually grows, increasing the risk of obesity-related illnesses.

Better Than BMI: Body Fat, Waist Circumference and Waist-to-Hip Ratio

Since BMI is really just an estimation of body fat, it makes the most sense to stop tracking your BMI and start evaluating your body fat percentage, Ellner says.

"My advice to patients is to get a good body composition scale for home use," she says. "It will calculate body fat percentage and will give credit to the patients who work out and are above-average healthy, while putting those who are at a 'good weight' but are unhealthy on notice that they need to change their program."

These scales aren't 100 percent accurate – technology still has a ways to go before consumer scales are on par with expensive dual-energy X-ray absorptiometry (DXA) scans, underwater weighing and caliper skin-fold measurements at determining exact body fat levels, but they are as precise as anyone vying for good health or healthy weight loss needs. While there is no one mutually agreed upon healthy body fat range, body fat percentages greater than roughly 21 in men and 31 in women point to obesity. Men and women need to maintain levels of body fat of at least 3 and 12 percent, respectively, for optimal physiological function.

While waist circumference and waist-to-hip ratio, like BMI, estimate body fat indirectly, they focus on where you store the fat that you have. That's because visceral fat, which lies in and around the vital organs, is more highly correlated with chronic disease compared to fat stored elsewhere in the body, Ellner explains. "Abdominal obesity" is strongly linked to an increased risk of cardiovascular disease, regardless of BMI, according to the Journal of Cardiovascular Disease Research.

Per the American Heart Association and National Heart, Lung and Blood Institute, a waist circumference of greater than 35 inches in women and 40 in men is a marker of abdominal obesity. A waist-to-hip ratio (divide your waist measurement by the circumference at the largest part of your hips) of greater than 0.85 in women and 0.9 in men also denotes abdominal obesity, according to the World Health Organization.

To track your waist circumference, wrap a flexible measuring tape or string around your waist, marked by the top of your hipbones. Divide that number by the circumference of your hips at their largest point, and you'll have your waist-to-hip ratio.

By K. Aleisha Fetters, Contributor | April 21, 2017, at 4:08 p.m.

The Best Fat-Loss Workout of All Time

Your Lean-Body Plan

What is the quickest way to shed weight, build lean muscle, and reveal a toned and sexy physique? The answer is simple: A combo of strength training and high-intensity interval training (HIIT). It's not revolutionary, but this regimen has been proven time and again to be the best training method to get a lean body in the least amount of time. You'll crush calories, build fat-burning muscle, and avoid plateaus.

I'll admit that as a woman, I was hesitant to start lifting heavy weights. In my mind, weight lifting equated to a "bulky" and "thick" body. But I quickly learned that this couldn't be farther from the truth. Muscle is metabolically active, meaning that it burns calories even at rest. The more muscle you have, the more fat you will burn. Just remember that muscle is more dense than fat so don't rely on the scale to track your progress. You will see the amazing results in the mirror and feel them every time you pull on your skinny jeans.

This workout combines strength training and HIIT to give you a rock-solid core, lean legs, and defined arms.

You'll need: A pair of dumbbells (10-20lbs), a jump rope.

How it works: Do 1 set of each exercise without resting between moves. Repeat the entire circuit 3 times. If you're short on time, you'll still get a great workout by doing 1 full circuit. For best results, do this workout 3 days per week. To make it more challenging, increase the weight for each exercise.

Single-Leg Deadlift

This exercise targets the glutes and hamstrings, giving perfect definition and lift to your booty.

How to do it: Grab a pair of dumbbells with an overhand grip and hold them at arm's length in front of your thighs. Stand with your feet hip-width apart and your knees slightly bent. Shift your weight into one leg. Without changing the bend in your knee, bend at your hips and lower your torso until it's almost parallel to the floor (keep the weight as close to your body as possible). Pause, then return to standing. Your back should stay naturally arched during the entire movement. Do 8 reps each side.

Split Squat Jumps

These powerful jumps blast calories and engage every muscle in your body.

How to do it: Come into a lunge position with both knees bent. Make sure your front knee is directly above the ankle. Bring both arms back as you lower down into a lunge. Explosively, jump off the ground and switch feet in the air. Land softly in a lunge position with your other foot forward. Keep switching at a quick pace. Make sure to keep your chest lifted and swing your arms forward as you jump. Do 5 jumps per side.

Squat to Press

Squats are excellent for slim thighs, a tight butt, and sculpted hamstrings. By adding the press, the core and shoulders are engaged the entire time.

How to do it: Grab a set of dumbbells and stand with your feet hip-width apart. Bend your elbows and bring the weights to shoulder height. Lower down into a squat by shifting hips back, like you are sitting in a chair. Come back to standing and press weights directly overhead. Lower the weights back to shoulder height as you immediately lower into your next squat. Continue the movement at a quick pace for 10 reps.

Broad Jumps

Similar to other jumps, this exercise burns calories quickly, keeps your heart rate up, and engages every muscle. Broad jumps will also improve overall athletic performance.

How to do it: Stand with your feet hip-width apart, knees slightly bent. Quickly extend your arms behind you while bending knees even more. Explosively jump forward (as far as you can) while swinging your arms forward. Land softly (by bending your knees) in a solid, athletic position. Try not to bounce or wobble at all and use your core to stay solid. Do 8 reps.

Plank with Dumbbell Row

Nothing beats planks when it comes to strengthening your deepest abdominal muscles, which flatten out the stomach. Plus, the row builds strength and definition in upper back, shoulders, biceps, and triceps.

How to do it: Grab a set of dumbbells and come into plank position with your feet slightly wider than hip-width apart. Brace your core as you lift one dumbbell off the ground in a rowing movement. Bring the weight back to the ground and switch sides. Continue alternating at a quick pace. Make sure to keep hips as still as possible and legs engaged the entire time. Do 8 reps per side.

Jump Rope

Jumping rope is a quick way to get the benefits of cardio without spending a lot of time on it.

How to do it: Make sure to stay light on your feet and keep your chest lifted. Use your wrists more than your arms to swing the rope. Try to keep elbows fixed in place. Jump rope for 1 minute.

Walking Lunge with Bicep Curl

his exercise builds strength in the quadriceps, core, glutes, and upper body. Doing single-leg exercises like this improves balance and stability, as well as dynamic flexibility in the knee, ankle, and hip joints.

How to do it: Grab a pair of dumbbells and stand tall, holding the weights by your sides. Take a big step out into a lunge. Bend both knees, keeping front knee directly above ankle. Drive off the ball of your big toe to come up in a standing position. Keep your foot off the ground as you curl the dumbbells up toward your shoulders. Keep elbows fixed in place. Continue by stepping the foot that is lifted forward into a lunge. Do 10 reps on each leg.

Sprints

Sprints are a very efficient way to improve athletic performance and keep the entire body lean and strong.

How to do it: Start in a lunge position with your back at a 45-degree angle, weight shifted forward. Drive through your big toe to take bounding steps forward. After about 10 yards, rest for 30 seconds before starting your next sprint. Quickly shift your hips forward to repeat the forward movement again. Do 5 sprints.

by Nora Tobin

 

Low Carb Stuffing

LOW CARB STUFFING

Ingredients

  • 1 loaflow-carb bread, crumbled or cut into cubes (Sami's Bakery)
  • 1 T coconut or avocado oil
  • 1 large onion, chopped
  • 6-7 cups chopped celery - about 2 small bunches
  • 1 green Bell pepper, chopped
  • 1 bunch parsley, chopped (about 2 cups)
  • 4 teaspoons poultry seasoning, such as Bells
  • 1/2 teaspoon pepper
  • Sea salt - start with 1/2 teaspoon, or 1 T chicken or turkey soup base (see below)
  • 1 cup low sodium organic chicken broth, plus more according to moisture needed
  • 1egg (if a loaf like stuffing is desired)

Preparation

1) 1 - 1½ lb loaf of low-carb bread if you have access to it. Different types of bread will bring different results, so you may have to adjust the amount of liquid, seasonings, etc. Allow the bread to dry out for a while, either on the counter on in a low heat oven. It doesn't have to be totally dry, just kind of stale-level dry.

2) Sauté onion, celery, and pepper in oil until soft. Add parsley and cook for a minute or so, until wilted. Add seasonings.

3) Mix together the vegetables and the bread. Add a cup of broth, stir, and taste. Adjust seasoning and moisture. If you're going to stuff poultry with it, leave it on the dry side because it will absorb a lot of juices during cooking. You can eat it just as it is, but if you bake it, the flavors will come together better. Adding egg will make it come together in more of a melded-together form. Mix well and bake at 350 F. for about half an hour, or until browned on top.

 

To keep the weight off, keep tracking your diet

NEW ORLEANS — Keeping track of the foods you eat is an important strategy for weight loss, but continuing to monitor what you eat is also important to prevent regaining that weight. Now, a new study finds that stopping food tracking is linked to regaining weight.

In order to prevent re-gaining weight, people should make an effort four months after starting a diet to refocus on food tracking, according to the study, presented here Sunday (Nov. 13) at the American Heart Association's annual meeting called the Scientific Sessions.

The researchers found that people tended to stop dietary monitoring after about four months, and that this was followed by regaining weight, said Qianheng Ma, a public health researcher at the University of Pittsburgh and the lead author of the study. 

The effects of food tracking, or "dietary self-monitoring," on weight loss have been well-studied, and the technique is a key component of what researchers call the "standard behavioral treatment" for people who want to lose weight and keep it off, Ma told Live Science. This type of treatment is the most effective non-medical approach to weight loss, according to the study.

In the study, the researchers looked at data from 137 people who had participated in a one-year weight loss intervention called EMPOWER. The majority of the people in the study were white women. The participants were, on average, 51 years old and had a BMI of 34.1. (People with a BMI of 30 or higher are generally considered obese.) The people in the study were asked to weigh themselves regularly with a digital scale that uploaded data in real time and to monitor their diet using a smartphone app.

Although everyone in the study initially lost weight, nearly three-quarters of the people in the study ultimately regained some of that weight. In addition, 62 percent of the participants stopped tracking what they were eating at some point during the study.

The researchers found that a greater percentage of the people who regained weight had stopped tracking what they ate, compared with those who were able to maintain their weight. 

The average time that people tracked their diet before they stopped was 126 days — in other words, they were about four months into their diet when they stopped, Ma told Live Science. It's unclear why food tracking stopped at this point, she added.

People did not begin gaining weight immediately after they stopped tracking what they ate, the researchers noted. Rather, people started to gain weight, on average, about two months after they stopped tracking their food, the study found.

Now that the researchers have identified the point at which people tend to stop tracking their food, they intend to study whether strategically reminding people to keep tracking will help them to keep the weight off, Ma said.

The new findings have not been published in a peer-reviewed journal.

Originally published on Live Science.

Interview with Dr. Jason Fung: Author of Unlocking the Obesity Code

Good news -- all those diets you've been on that didn't work were set up to fail. Dr. Jason Fung is the author of "The Obesity Code: Unlocking the Secrets of Weight Loss," and says counting calories and cutting fat aren't the keys to losing weight.

EASY KETO GARLIC CHICKEN

EASY KETO GARLIC CHICKEN

Ingredients:  

 4-6 chicken breasts

2Tb Sea salt

2Tb extra virgin olive oil 

4-6 garlic cloves, minced

2-3 Tsp Truvia (stevia blend)

Put chicken breasts in large bowl.   Mix 2Tb sea salt with a few cups of water.  Pour over chicken, cover 

and refrigerate 12-24 hours.   Preheat oven to 450F.  Rinse breasts and pat dry with paper towels.  Spray  some olive oil in a baking dish then place chicken in it.  Mince 4-6 cloves of garlic and sauté in olive oil ‘til tender.  Stir in the sweetener.   Baste on top of breasts.  Bake 15-30 minutes depending on cup size .  Juices should run clear when poked.