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According to recent findings, consuming saturated fat may not be bad for health as researchers once thought. Fat is an essential nutrient that the body needs to function properly. Fats provide energy, absorb certain vitamins and minerals, help maintain body temperature, and insulate the body’s vital organs. The most recent Dietary Guidelines for Americans (2015–2020) recommend that adults get between 20 to 35 percent of their daily calories from fat. In this article, we look at the differences between saturated and unsaturated fat, what they do in the body, and the types of foods that contain them.

Dietary fat and its types

Coconut provides a healthful type of saturated fat. Fats are classified into three main groups, which are: Saturated fat These are fats that have single bonds between their molecules and are “saturated” with hydrogen molecules. They tend to be solids at room temperature, such as butter. Food sources rich in saturated fat include meat and dairy products, such as: cheese butter ice-cream high-fat cuts of meat coconut oil palm oil Research has found that medium-chain triglycerides (MCTs) are the most healthful type of saturated fat. Coconut, for example, is rich in MCTs. Unsaturated fat Unsaturated fats contain one or more double or triple bonds between the molecules. As oils, these fats are liquids at room temperature. They are also found in solid foods. This group is further classified into two categories called monounsaturated fats and polyunsaturated fats. Dietary sources of unsaturated fats include: avocados and avocado oil olives and olive oil peanut butter and peanut oil vegetable oils, such as sunflower, corn, or canola fatty fish, such as salmon and mackerel nuts and seeds, such as almonds, peanuts, cashews, and sesame seeds What’s to know about the Mediterranean diet? Mediterranean diets typically have a high fat content, but are linked to good heart health. Learn more about what this diet consists of here. Read now Trans fat These fats are liquid fats that are converted to solid fats during food processing techniques. Some meats and dairy products contain small amounts of trans fats, but they are usually found in processed foods. Examples of food products that may contain trans fats include cookies, crackers, doughnuts, and fried foods.

Saturated vs. unsaturated fats in the body

Almonds are a dietary source of unsaturated fat. Researchers have studied the effects of saturated and unsaturated fat on the human body for decades. Observational studies showed that people with heart disease or those at risk of heart problems had higher amounts of saturated fats in their diet. This association fueled further research showing that saturated fats may increase levels of “bad” cholesterol (low-density lipoprotein or LDL). Consuming too much LDL cholesterol may increase a person’s risk of heart disease. Recent research has challenged the link between saturated fats and heart disease. Some studies do not record any significant effects of reducing saturated fat on people’s risk of heart disease and strokes. In contrast, the health benefits of unsaturated fats are well-established. The first evidence of their “heart-healthful” properties dates back to the 1960s, when people from Greece and other Mediterranean regions were found to have a low rate of heart disease despite consuming a high-fat diet. Unsaturated fats help lower a person’s levels of LDL cholesterol, reduce inflammation, and build stronger cell membranes in the body.  

Should you pick one over the other?

All foods that are rich in fat contain a combination of fatty acids. As such, no food contains entirely saturated or unsaturated fats, making it very difficult eliminate just one type. Most health organizations and dietary experts recommend eating saturated fats in moderation, and replacing them with unsaturated fats when possible. The American Heart Association strongly recommend a saturated fat intake of no more than 5 to 6 percent of total daily calories. This means that for an average 2000-calorie daily diet, no more than 120 calories or 13 grams should come from saturated fats. However, research from 2008, 2014, and 2018 supports a higher intake of MCT saturated fats, such as from coconut oil, for weight loss and other health benefits. People with existing heart problems should speak to a doctor before adding new saturated fats to their diet.

Tips to ensure a fat-healthy diet

Choosing low-fat milk is recommended to help reduce saturated fat intake. Some easy ways for people to lower saturated fat intake and include more healthful fats in their diet include: Choosing low-fat milk instead of whole milk, or lean meat instead of fatty cuts of meat. Being cautious about foods that claim to be “fat-free” or “low in fat.” Many of these products contain added sugars and refined carbohydrates to replace the fat. These ingredients can increase calorie intake without any extra nutritional value. Limiting intake of processed foods, as these tend to be high in trans fats and sugar. Grilling, baking, or steaming foods instead of deep-frying. Switching to healthful fats, such as sardines, avocados, olive oil, walnuts, flaxseed, and coconut products. These foods are rich in unsaturated fats or MCTs, which can help brain development, strengthen the immune system, and improve heart health.

Summary

Despite the abundance of research on dietary fats, there is still no evidence that conclusively links saturated fats with negative health outcomes such as heart disease. However, experts agree that limiting intake of most saturated fats and consuming enough unsaturated fats, such as plant oils, avocado, and fish, is the ideal approach to a healthful diet in the long-term. Written by Gillian D’Souza

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Lap band surgery for extreme obesity also reduces knee pain as patients lose weight, doctors say

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gastric band surgery in franceExtremely obese people who have a gastric band around their stomachs to restrict food intake not only lose weight but also suffer less from arthritic knee pain, a new report has found. The extra weight they bear causes deterioration and inflammation in the knee joints, say the study leaders at New York University School of Medicine. The pain relief seen with lap-band surgery applied to all patients with osteoarthritic knees, but was most helpful in the youngest men and women who lost the most weight. “Our study shows that extremely obese people seeking relief from their knee pain should consider lap-band surgery earlier because the benefits from it being successful – although significant for all ages – decrease with age,” says study senior investigator and rheumatologist Jonathan Samuels. He adds it is likely that knee joints and cartilage become so damaged after a certain point that there is little cushion left for weight loss to preserve. The research team found that people in their 40s reported nearly twice as much pain relief after lap-band as those who had the surgery in their 50s. Osteoarthritis is becoming an increasing problem in Hong Kong More than 130,000 Americans have had the procedure done since 2011, national statistics show. Although the operation is considered relatively safe, complications may include nausea, stomach ulcers, and infection. The study authors say their findings are especially important because one in three American adults is now overweight. (In Hong Kong, the Department of Health estimates nearly 39 per cent of the population aged 18 to 64 are overweight or obese.) Studies also show that the number of Americans with osteoarthritis has more than doubled since the second world war. Published online in the journal Seminars in Arthritis and Rheumatism in February, the new analysis was based on the experiences of 120 patients at NYU Langone Health who had lap-band surgery between 2002 and 2015. All were surveyed about what they remembered about their knee pain immediately before surgery, a year after their procedure, and for as long as 14 years later. The survey’s main purpose, researchers say, was to find out why some extremely obese people showed more knee-pain relief from lap-band surgery than others. Study participants had an average body mass index, or BMI, of 40, which equates to a 1.78 metre (5 ft 10 in) man weighing 127kg (280 pounds) or a 1.68 metre (5 ft 6 in) tall woman who weighs 113kg (250 pounds). Survey results found men and women in their 40s experienced post-surgical knee pain reductions after one year of between 50 per cent and 60 per cent; those in their 50s had pain reductions one year later between 30 per cent and 40 per cent; and those in their 60s, had reductions between 20 per cent and 30 per cent. Pain relief persisted for a decade in all patients monitored. Half of Hong-kongers over 15 now overweight or obese, damning government health study reveals   In earlier research, senior author Daniel Irimia, a surgeon at the hospital and assistant professor at Harvard Medical School, noticed that spontaneous movements of these white blood cells corresponded to the likelihood that patients would develop sepsis. Irimia and colleagues developed the hand-held device that coaxes neutrophils through a microscopic maze. Follow-up tests with a larger, more diverse group of volunteers are under way. Read more…

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Gain Weight and Build Muscle

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Gain Weight and Build Muscle

Naturally thin people may be the way they are on account of their genetics or their low food intake which means they feel fuller faster thus prompting them to eat less or a hormonal imbalance or a high metabolism which metabolizes the food that they eat instantaneously thus increasing the overall requirement of the calories and other nutrients. According to the BMI (Body Mass Index) range, a BMI of less than 18.5 is qualified as being under weight. Though a growing minority, the underweight people may be at risk for health concerns like nutrient deficiencies, osteoporosis especially in women, lowered immune system and fertility issues in women to name a few. “Eat as much as you can” is a common advice one gets when one is trying to gain weight, especially for someone who has always been lean and lanky. You may gain weight but it may not be the best indicator of how healthy you are. The body composition is a better tool to ascertain your health and fitness along with the weight. It is a measure of how much of your weight comes from lean mass, which includes muscle, bone, connective tissue and water, and how much comes from fat. It is commonly noticed that in spite of the weight and BMI being well within the normal range, the fat composition is very high suggesting that the fitness levels are not appropriate and this makes the individual susceptible to various metabolic diseases. It may sound odd, but it’s possible to get thinner without actually seeing a change in your weight. This happens when you lose body fat while gaining muscle. Your weight may stay the same or even increase, even as you lose inches, a sign that you’re moving in the right direction. Similarly, while gaining weight it is again possible that the individual is gaining weight with an increase in the fat mass and not the muscle mass indicating that the weight gain is not happening in the right manner. Here are some healthy ways to gain weight if you are underweight: 1. Eat more frequently: If you feel that you cannot eat more food at a time then it would be wise to eat five to six smaller meals rather than three main meals. 2. Increase the calorie intake: Determine your daily calorie needs with your BMR and gradually increase the number of calories (watch where you get them from). 3. Snack smart: Calorie dense snacks like nuts, cheese, dried fruits, hummus or guacamole with whole wheat breads, peanut or almond butter with bread, smoothies and milkshakes will help you get calories with other nutrients. 4. Pay attention to the fat: Avoid the saturated fats from butter, margarine, ghee, salad dressings like mayonnaise and thousand island dressing and full fat dairy and dairy products. They are not good for your heart. Instead use vegetable oils which contain the good fats. You could drizzle extra olive oil on salads, soups and breads (do not overdo it). 5. Don’t overdo the protein: Medical research shows that consuming more of protein could actually harm your body. Eating more protein and increasing the calorie intake will add up to the fat mass in the body and cause stress on the other body systems. So, consume proteins in moderation (15% of your total daily caloric intake). Lean chicken and fish are your best choices when it comes to animal proteins. 6. Chuck the junk: Avoid the sweet and processed foods. Your weight gain will be mainly fat gain which will increase your risk to the diseases that result from their consumption. 7. Remember to exercise: Exercise, especially weight training helps in building muscle and thus gain weight. Exercise also helps stimulate the appetite. No matter what the reason is to put on weight, it is important to focus on the nutrient profile of the calorie dense foods and not just the quantity of calories in them. Eating more calories should not give one a license to binge on the junk foods that have only empty calories and no other nutrients in them. Eating more calories from the right foods along with a monitored exercise program will ensure that the weight you gain is the muscle weight and not from fat. A qualified nutritionist plays an important role in formulating a good weight gain diet. She would be able to provide the right body building nutrition with appropriate percent of the macronutrients carbohydrates, proteins and fats in order to maintain the desired body composition. If one does not have means to visit a qualified fitness and sports nutritionist in and around their place there are various nutrition companies offering online nutrition services for the same. Article Source: http://EzineArticles.com/9771588 Read more…

Obesity surgery will save HSE millions

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Obesity surgery ‘will save HSE millions’

The HSE can recoup the cost of bariatric surgery within two years and then go on to save millions on medication costs, according to obesity experts.
The new national data was produced by the Irish Society for Clinical Nutrition and Metabolism (IrSPEN) and the Association for the Study of Obesity. They found there was a 97% decrease in the cost of diabetes medication for people who underwent obesity surgery in the last 12 months. “Ireland has one of the lowest rates of obesity treatment in Europe but one of the highest rates of obesity and difficult to control type 2 diabetes,” said Prof Carel le Roux, IrSPEN board member. IrSPEN, ASOI, Safefood, Diabetes Ireland, the Royal College of Physicians of Ireland Policy Group on Obesity, the Irish Nutrition and Dietetic Institute, and the Irish Society for Chartered Physiotherapists want the State to spend €400m on tackling obesity between now and 2025. By 2025, if current trends continue, 33% of Irish adults will be obese and the annual cost of treating obesity-related diseases, like type 2 diabetes, will reach €2.1bn — a 60% increase on the current spend. The experts warn that the cumulative cost of not treating obesity in Ireland between now and 2025 will be about €15.8bn. The health groups want funding to be spent on developing a national obesity treatment programme of evidence-based approaches, encompassing personalised dietary support, therapeutic exercises, weight loss medication, behavioural therapies and surgery. Bariatric surgeon, Helen Heneghan, said gastric band or bariatric surgery offers the most successful and cost-effective option for people with severe obesity and complications such as type 2 diabetes. Ms Heneghan, who works at St Vincent’s University Hospital and St Columcille’s Hospital in Dublin, sees a high percentage of patients return to normal blood sugar control without the need for insulin or other medications within two days of surgery. “We are facing an obesity crisis in Ireland, and we need to invest in a national obesity treatment programme with dedicated resources as a matter of priority,” she said. Ms Heneghan said around 300 patients attending the weight management programme at St Columcille’s were on the waiting list for bariatric surgery at St Vincent’s where just 27 procedures were performed last year. “We know that achieving a 10% body weight loss can improve almost all weight-related illnesses,” she said. “If we received the funding we are requesting we could see twice the number of patients in our weight management clinic at St Columcille’s. We could perform up to five times the volume of surgeries we are currently able to perform and we could reduce our waiting list figures.” The HSE’s policy and action plan on obesity was published late last year. Last month the HSE appointed Prof Donal O’Shea as clinical lead for obesity. “He (Prof O’Shea) is very committed to implementing the plan but, similarly, he needs to be able to leverage funding for that,” said Ms Heneghan. ASOI board member, Dr Grace O’Malley, said larger people are more discriminated against. “We don’t care for them as well; we treat them differently from others.” Read more… Click the Image below to learn more about weight loss surgery in France special-offer of £150 off weight loss surgery

Type 2 Diabetes and Weight Loss – The Benefits of Gradual Weight Loss

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Type 2 Diabetes and Weight Loss – The Benefits of Gradual Weight Loss

How often have you heard someone attempting to lose weight gradually? Even if you have been told this before, it is far less common than hearing about quick weight loss. You may think, “who in their right mind would choose to lose weight gradually as opposed to quickly?” Before coming to any conclusion, you should know the benefits of gradual weight loss. It may help you realize why it may be superior to any quick weight loss plan. It is easier to start losing weight gradually. It is more manageable for a few reasons…
  • you do not need a severe caloric deficit.
  • you do not need to exercise past your limits.
Essentially, this all means you can be reasonable with your food choices. Gradual loss of body fat is something you can accomplish with small changes and consistency. Quick weight loss, on the other hand, requires drastic measures and plenty of willpower, which is often too much for the majority of people.Less stressful. Combine the above reasons and you will realize why gradual weight loss could not possibly be classed as stressful. You will not fully appreciate this fact until you give it a try. It is comforting to know you can make significant progress with minimal effort. If you can eat at a deficit of 500 calories a day, you will lose fat at a rate of one pound a week. For most people, this means eating at close to 2000 calories is enough for gradual body fat loss. Forget about losing 20 pounds in 8 weeks or 5 pounds in seven days. Those are ridiculous plans which are not only likely to stress you out completely but also crash your metabolism. You will be more likely to keep the weight off. Gradual weight loss is more natural, less stressful, and superior for long-term progress. Why? It is much easier to keep the weight off, which is an important detail often forgotten. What is the point in losing 20 pounds so quickly if you are going to regain the weight in a matter of weeks? Losing weight gradually acts as a buffer against a rebound: this is not the case with quick weight loss, which can easily become yo-yo dieting. Lastly, it is much more conducive to a healthy diet and lifestyle to gradually lose weight. In the process, you will pick up habits which will continue to benefit you after you have lowered your weight. To name a few, these include…
  • appetite control,
  • healthy eating, and
  • moderation.
After a gradual weight loss regime, you will likely find your eating habits will have naturally improved. Aside from returning to a normal weight, this is perhaps the greatest benefit of a gradual weight loss strategy.
Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets. For nearly 25 years, Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body.
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Weight Loss – Tricks To Help You Beat Emotional Eating

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Weight Loss – Tricks To Help You Beat Emotional Eating

Struggling with emotional eating? Is emotional eating messing with your weight loss plan? If so, you are not alone. This is one of the top issues many people deal with and sadly, one that can ultimately derail your weight loss efforts. How can you fight back? How can you beat emotional eating once and for all? Here are a few tips to help get you started… 1. Use A Journal. One of the best tried-and-true techniques to combat emotional eating is to start journaling. When you feel the urge to eat, sit down and write in a journal all you are feeling to help you understand your thoughts more clearly. Don’t want to put pen to paper? You can do this on your computer or smartphone instead. This way, it doesn’t matter where you are, you can keep an accurate record of the stress you are feeling. Writing your thoughts down is often a way to release the desire for sugary foods. In turn, it can help you become more aware of the emotional stress you are attempting to bury with food and look at another way to handle it. 2. Out Of Sight, Out Of Mind. Which brings us to our next point, putting the foods you typically eat when you need a fix, out of sight. If you know there are cookies in your pantry, and that is what you like to use for a fix, you need to remove those. If the comfort foods are not around, you will not be drawn to them and so will not be tempted. Likewise, avoid any other typical offenders. This may mean only keeping healthy items in your pantry and refrigerator: until you feel you have a hold over your emotional eating, it is something you must do. 3. Decide To Stop and Deal with Your Stress. Finally, decide to take back control. Tell yourself you will work through the stress you are feeling instead of turning to food. Stress followed by emotional eating is associated with weight gain in Type 2 diabetics, and it can also lead to heart disease and hypertension. It may be painful, and it may not be what you want to do but feeling those emotions – dealing with them – is the only way to get past emotional eating. It is going to take courage on your part to go this route, but if you want to combat emotional eating, it is best just to learn how to deal with those emotions without food. Address them head on and do not look for a way to only escape. If you put these emotional eating tactics into place, it should not be long before you can put this problem behind you. And when you do, weight loss will have never felt more comfortable.
Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets. For nearly 25 years, Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secret diet plans for women to lose weight and avoid gastric band surgery cost.
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