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16:8 Intermittent Fasting: A Beginner’s Guide

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Fasting has been practiced for thousands of years and is a staple across many different religions and cultures around the globe.

Today, new varieties of fasting put a new twist on the ancient practice.

16/8 intermittent fasting is one of the most popular styles of fasting. Proponents claim that it’s an easy, convenient and sustainable way to lose weight and improve overall health.

This article reviews 16/8 intermittent fasting, how it works and whether it’s right for you.

What Is 16/8 Intermittent Fasting?

16/8 intermittent fasting involves limiting consumption of foods and calorie-containing beverages to a set window of eight hours per day and abstaining from food for the remaining 16 hours.

This cycle can be repeated as frequently as you like — from just once or twice per week to every day, depending on your personal preference.

16/8 intermittent fasting has skyrocketed in popularity in recent years, especially among those looking to lose weight and burn fat.

While other diets often set strict rules and regulations, 16/8 intermittent fasting is easy to follow and can provide real results with minimal effort.

It’s generally considered less restrictive and more flexible than many other diet plans and can easily fit into just about any lifestyle.

In addition to enhancing weight loss, 16/8 intermittent fasting is also believed to improve blood sugar control, boost brain function and enhance longevity.

How to Get Started

16/8 intermittent fasting is simple, safe and sustainable.

To get started, begin by picking an eight-hour window and limit your food intake to that time span.

Many people prefer to eat between noon and 8 p.m., as this means you’ll only need to fast overnight and skip breakfast but can still eat a balanced lunch and dinner, along with a few snacks throughout the day.

Others opt to eat between 9 a.m. and 5 p.m., which allows plenty of time for a healthy breakfast around 9 a.m., a normal lunch around noon and a light early dinner or snack around 4 p.m. before starting your fast.

However, you can experiment and pick the time frame that best fits your schedule.

Regardless of when you eat, it’s recommended that you eat several small meals and snacks spaced evenly throughout the day to help stabilize blood sugar levels and keep hunger under control.

Additionally, to maximize the potential health benefits of your diet, it’s important to stick to nutritious whole foods and beverages during your eating periods.

Filling up on nutrient-rich foods can help round out your diet and allow you to reap the rewards that this regimen has to offer.

Try balancing each meal with a good variety of healthy whole foods, such as:

  • Fruits: Apples, bananas, berries, oranges, peaches, pears, etc.
  • Veggies: Broccoli, cauliflower, cucumbers, leafy greens, tomatoes, etc.
  • Whole grains: Quinoa, rice, oats, barley, buckwheat, etc.
  • Healthy fats: Olive oil, avocados, and coconut oil
  • Sources of protein: Meat, poultry, fish, legumes, eggs, nuts, seeds, etc.

Drinking calorie-free beverages like water and unsweetened tea and coffee, even while fasting, can also help control your appetite while keeping you hydrated.

On the other hand, binging or overdoing it on junk food can negate the positive effects associated with 16/8 intermittent fasting and may end up doing more harm than good to your health.

Benefits of 16/8 Intermittent Fasting

16/8 intermittent fasting is a popular diet because it’s easy to follow, flexible and sustainable in the long term.

It’s also convenient, as it can cut down on the amount of time and money you need to spend on cooking and preparing food each week.

In terms of health, 16/8 intermittent fasting has been associated with a long list of benefits, including:

  • Increased weight loss: Not only does restrict your intake to a few hours per day help cut calories over the course of the day, but studies also show that fasting could boost metabolism and increase weight loss.
  • Improved blood sugar control: Intermittent fasting has been found to reduce fasting insulin levels by up to 31% and lower blood sugar by 3–6%, potentially decreasing your risk of diabetes.
  • Enhanced longevity: Though evidence in humans is limited, some animal studies have found that intermittent fasting may extend longevity.

Drawbacks of 16/8 Intermittent Fasting

16/8 intermittent fasting may be associated with many health benefits, but it does come with some drawbacks and may not be right for everyone.

Restricting your intake to just eight hours per day can cause some people to eat more than usual during eating periods in an attempt to make up for hours spent fasting.

This may lead to weight gain, digestive problems and the development of unhealthy eating habits.

16/8 intermittent fasting may also cause short-term negative side effects when you’re first getting started, such as hunger, weakness, and fatigue — though these often subside once you get into a routine.

Additionally, some research suggests that intermittent fasting may affect men and women differently, with animal studies reporting that it could interfere with fertility and reproduction in females.

However, more human studies are needed to evaluate the effects that intermittent fasting may have on reproductive health.

In any case, be sure to start gradually and consider stopping or consulting your doctor if you have any concerns or experience negative symptoms.

Is 16/8 Intermittent Fasting Right for You?

16/8 intermittent fasting can be a sustainable, safe and easy way to improve your health when paired with a nutritious diet and a healthy lifestyle.

However, it shouldn’t be viewed as a substitute for a balanced, well-rounded diet rich in whole foods. Not to mention, you can still be healthy even if intermittent fasting doesn’t work for you.

Though 16/8 intermittent fasting is generally considered safe for most healthy adults, you should talk to your doctor before giving it a try, especially if you have any underlying health conditions.

This is key if you’re taking any medications or have diabetes, low blood pressure or a history of disordered eating.

Intermittent fasting is also not recommended for women who are trying to conceive or those who are pregnant or breastfeeding.

If you have any concerns or experience any adverse side effects while fasting, be sure to consult your doctor.

KETO PEPPERONI PIZZA

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When it comes to pizza I think about it as an ingredient. How can I turn my favorite foods into a pizza? How can I turn a pizza into my favorite foods?

This recipe follows the ever-popular carb-free Keto diet. Disclaimer, I don’t do Keto and I don’t count macros or calories. However, if you’re looking for a food porn recipe that you can consume while on this style of diet, it’ll be perfect.

The crust is made up of eggs, cream cheese, and parmesan cheese. The texture is not that of a traditional pizza and why should it be? This one is fluffy, crunchy and does the best job it can at being a vessel for the cheese, sauce, and pepperoni. One of the coolest elements of the crust is that you can consume a lot of it, and not feel like you’ve packed away a pizza parlor worth of bread. The toppings for this pizza are whatever you want them to be. If you want to keep it Keto, you can easily stick to the recipe, but if you’re just looking to lower your carb intake, top this bad boy with your favorite classics. Here’s the deal, if you want to become the champion of low carb pizza, just follow these steps and you’ll be hoisting the trophy up in no time.

INGREDIENTS

  • 8 oz room temperature cream cheese
  • 1 cup shredded parmesan cheese
  • 6 eggs yolks and whites separated
  • 1 tbsp salt
  • 1 tbsp olive oil
  • 6 oz tomato paste
  • 16 oz tomato sauce
  • 1 tbsp Italian seasoning
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • 2 cups shredded mozzarella
  • 1 cup sliced pepperoni

INSTRUCTIONS

For the crust

  1. Preheat oven to 350ºF.
  2. Using a hand mixer or stand mixer with a whisk attachment, combine the parmesan cheese, egg yolks, cream cheese and 1 tablespoon of salt. Set aside.
  3. Whisk the egg whites until you’ve reached stiff peaks (about 5-7 minutes).
  4. Fold a small amount of the egg yolk mixture to the egg whites. Continue to add a generous amount to the egg whites, folding the mixture in until it has combined and has become a pale yellow color.
  5. Line a pizza tray with parchment paper. Add the egg and cheese mixture to the pan spreading it out into a circle about a ½ inch thick. Bake for 12 minutes. Take out of the oven and set aside.

For the sauce:

  1. Add the olive oil to a medium pot. Add the tomato paste, Italian seasoning, garlic, and onion powder and stir until combined.
  2. Add the tomato sauce and simmer for about 5 minutes making sure it doesn’t bubble and spray. Set aside.

Pizza assembly

  1. Add the marinara sauce to the top of the cooled pizza dough. Cover with shredded mozzarella and pepperoni. Season with extra Italian seasoning. Bake for 10 minutes or until the cheese has melted. Enjoy!

Eat bacon, don’t jog and NEVER eat fruit: Health guru reveals the 10 surprising ways YOU can shed the pounds and get fit !!!

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Forget salads – bacon, cheese, and cream are the key to weight loss.

Eating fat – rather than carbohydrates  – is the key to slimming down, according to Grant Petersen, author of Eat Bacon, Don’t Jog.

For years, Mr. Petersen tried to lose weight in a conventional way – through eating a low-fat diet and exercising for up to three hours a day.

Grant Petersen, author of 'Eat Bacon, Don't Jog', says eating a diet where most of the calories come from fat (including bacon) helps people lose weight by putting the body into a state where it burns its own fat

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Grant Petersen, author of ‘Eat Bacon, Don’t Jog’, says eating a diet where most of the calories come from fat (including bacon) helps people lose weight by putting the body into a state where it burns its own fat

While he says he wasn’t fat by American standards, he wasn’t losing weight and became frustrated.

After researching different diets, he came to believe that rather than being a simple matter of calories eaten versus energy expelled, the hormone insulin affects weight loss.

When a person eats carbohydrates, they are broken down into glucose in the blood.

The pancreas secretes insulin, which clears away glucose from the blood into cells, so it can be used as energy.

But insulin causes calories to be stored as body fat, and prevents people using their own body fat as fuel, Mr. Petersen argues.

Cutting out carbohydrates and eating all calories from fat lowers insulin levels, and therefore weight gain.

Fat from salmon, sardines, herring, anchovies are healthy as they are high in omega-3s and low in omega-6s

Fat from salmon, sardines, herring, anchovies are healthy as they are high in omega-3s and low in omega-6s

Eating no more than 50g of carbohydrates a day – the equivalent of a slice of bread and a banana puts the body into a state known as ‘ketosis’, in which it burns its own fat for energy, he says.

It also prevents hunger, which mostly comes from craving sugar, he maintains.

Here, Mr. Peterson explains why people should stop eating fruit, add oil to their morning coffee and exercise so intensely they are gasping for air…

1. Eat fish, meat, avocados, and macadamia nuts

The good fats are those that have a healthy ratio of omega-6- to omega-3- fatty acids.

These include fats from:

Cold-water fish

Avocado contains monounsaturated fat, which has many health benefits

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Avocado contains monounsaturated fat, which has many health benefits

Fat from salmon, sardines, herring, anchovies; shellfish like crab, shrimp, scallops, and oysters.

They are low on the food chain and die young so they don’t have time to accumulate mercury the way big old predator fish like tuna and swordfish do. These are high in omega-3s, low in omega-6s.

Grass-fed animals

They also have a good ratio of omega-3s to omega-6s, although not as overwhelmingly good as oily fish.

Fats from olives, avocados, and especially macadamia nuts

These fats aren’t high in omega-3s, but they have better omega-6 to omega-3 ratios than do most fatty foods.

The dominant type of fat in both olive oil and avocado oil is monounsaturated, which provides health benefits that make up for the unimpressive ratios for omega-3s to omega 6s.

Coconut oil

This contains medium-chain triglycerides (MCTs).

These fats are good because they are metabolized differently than other fats.

They’re easier to burn as energy, and when you do that you make ketones, efficient fuel for body, heart, and brain functions.

2. For breakfast, drink coffee with fat

Put three or four tablespoons of butter, ghee, cream, and/or coconut oil in your morning tea or coffee. This is a perfect breakfast.

If you’re just starting out on the low-carb way of life and still crave solid food in the morning, replace that muffin and coffee with two or three eggs and four or five slices of bacon along with your tea or coffee.   How to get the most health benefits from your avocado  

Coffee with three or four tablespoons of butter, ghee, cream, and/or coconut oil is the 'perfect breakfast'

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Coffee with three or four tablespoons of butter, ghee, cream, and/or coconut oil is the ‘perfect breakfast’

As you get into ketosis, you’ll find you’re not so hungry when you wake up and won’t need all that food until later in the day.

Once you get over not eating in the morning, a hot fatty drink like this will feel normal, even indulgent.

3. Fruits are just ‘juicy sugar orbs’ 

Before agriculture, the fruit was seasonal, small, sweet only when compared to meat and greens, and rare.

Now it’s selectively bred to be huge, super sweet, and abundant; and no matter where you live, you can buy South American grapes in November.

Fruit is abundant in the sugar fructose - which goes straight to the liver 

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The fruit is abundant in the sugar fructose – which goes straight to the liver

Fruits are universally considered natural and healthy, but compared to their ancient relatives, today’s fruits are pretty much just juicy sugar orbs that, from a health perspective, look good only when compared to grains and donuts.

Read this out loud: ‘Fruit makes me fat.’

It’s not just the quantity of sugar, but the kind.

Glucose, lactose, sucrose, and other sugars get metabolized (used as fuel) all over your body, but fruit sugar – fructose – goes straight to your liver.

Since your liver didn’t evolve to handle huge doses of fructose, it turns it into triglycerides (dangerous fat) and sends it out into your blood, to your arteries, and onto your hips.

4. Try ‘fasting’ – while eating bacon

Whatever spiritual, bowel-cleansing, detoxifying, and generally suspect benefits the Eastern mystics and fasting fanatics may tout, the undeniable benefit of fasting is a lowering of blood sugar and a consequent lowering of blood insulin.

When you cut out all food (including carbs), your blood-insulin level will drop, you’ll start to burn body fat, and you’ll stop being hungry.

But starvation, even if only for a day, is a dreary and unnecessary way to get there.

Besides, when you starve one day, it’s easy to eat too much the next day.

If you want to fast to reduce insulin, there are two ways that work just as well and don’t make you miserable with cravings.

The first is to clump all high-fat, low carb eating into any six-hour period; 8 am to 2 pm, 12 to 6 pm, 6 pm to 12 pm, any you like – and then fast for the subsequent 18 hours.

The second option is to eat nothing but fat, whenever you like, for 24 hours. For an entire day, eat only cheese, homemade unsugared whipped cream, coconut oil, olive oil, butter, bacon, 2 to 4 ounces of fatty meat, or up to six eggs, depending on how big you are.

Broad, exposed leaves like kale, endive, collards, chard, spinach, watercress, dandelion greens, and mustard greens contain healthy phytonutrients 

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Broad, exposed leaves like kale, endive, collards, chard, spinach, watercress, dandelion greens, and mustard greens contain healthy phytonutrients

5. Dark bitter vegetables are best

Dark, leafy vegetables tend to have more nutrients and taste more bitter than lighter vegetables that grow in heads, like cabbages and iceberg lettuce.

Broad, exposed leaves like kale, endive, collards, chard, spinach, watercress, dandelion greens, and mustard greens reach for the sun and layout flat like a 1950s sunbather.

That exposure helps them develop phytonutrients and antioxidants that protect them from pests.

The phytonutrients give them their familiar, bitter taste that most kids hate but adults have learned to tolerate—no doubt in part because they feel virtuous eating them.   How to create kale smoothie packed with sirtuin activators  

Bereft of most nutrients except potassium, potatoes are way too starchy for human health, Mr Petersen says

Bereft of most nutrients except potassium, potatoes are way too starchy for human health, Mr. Petersen says

6. Never eat an egg white omelet or potatoes

The yolk is the best part of the egg. It’s 50 percent of the egg’s protein and all of its fat. Most people think the cholesterol in the yolk will clog your arteries, but it won’t.

Yolks get a bad rap because they contain cholesterol, but there is no relationship between cholesterol in the egg yolk and the cholesterol clogging your arteries.

High bad-cholesterol numbers are driven by carbohydrates and omega-6 oils, not the healthy fats in egg yolks.

Bereft of most nutrients except potassium, potatoes are way too starchy for human health.

If you’re serious about health, regard all potatoes – even those presented like healthy, whole gems -like fast-food French fries.

Coconuts are  a great source of medium-chain triglycerides (MCTs), which are 'fat royalty' as they are readily burned as energy 

Coconuts are a great source of medium-chain triglycerides (MCTs), which are ‘fat royalty’ as they are readily burned as energy   The health benefits of coconut oil – and how to use it  

7. Coconut is god

Coconut is right up there with salmon in the ‘not magic, but damn close to it’ category, partly because it’s so low in carbs for a nonleafy plant, but mainly because it’s such a great source of medium-chain triglycerides (MCTs).

Coconut oil is 66 percent MCTs. MCTs are fat royalty because they aren’t stored in the body the way other fats are.

They’re readily burned as energy and, in the burning, produce more ketones (cell fuel alternative to glucose) than any other kind of fat.

Greek yoghurt contains less carbohydrates as the sugary whey has been drained away

Greek yogurt contains fewer carbohydrates as the sugary whey has been drained away

MCTs are being used in treatments for obesity, cancer, Alzheimer’s, Parkinson’s, and other neurological diseases that typically rely on a steady supply of glucose.

MCTs aren’t easy to come by, and coconut products, especially coconut oil, have far more of it than any other food.

8. Eat Greek yoghurt  

Greek yogurt is regular yogurt that’s been drained of some of its juicy whey to make it thicker.

The milk sugar (lactose) is in the whey, so as it loses whey, it loses carbs.

But among Greek yogurts, there’s a wide range in carb contents, so read the labels and get the one with the fewest per cup.

Between 5 grams and 9 grams is good; over 15 grams is too much. Always go for plain— anything added means more carbs.

You’ll notice that craters in the tub of yogurt fill with liquid whey. Dump it out. The whey is sour and has lactose (milk sugar) – double whammy there – so get rid of it and the yogurt will be milder for it.

Full-fat yogurt tastes better, is richer than low-fat and nonfat yogurts, and on a super low-carb program, it’ll fill you up without making you fat from the extra calories.

If you’re used to fruit-flavored, still buy it plain, but add a few berries and/or a little xylitol or stevia.

9. You CAN drink alcohol

If you were concerned about calories, you’d have to give up the empty ones from alcohol, but on a low-carb diet that doesn’t count calories, as long as your total carbs are low enough, it doesn’t matter where they come from.

The goal is to limit carbs to whatever quantity your body can tolerate while still burning fat for fuel, and maintaining a state of ketosis often enough to lose weight and be healthy—and that depends on your insulin sensitivity.

Whiskey, gin, rum, tequila, Scotch, vodka contain zero carbohydrates - as long as they're unsweetened and not mixed with sugared soda.

Whiskey, gin, rum, tequila, Scotch, vodka contains zero carbohydrates – as long as they’re unsweetened and not mixed with sugared soda.

If you get fat easily, you may have to limit yourself to 20 grams of carbohydrates per day; if you don’t, you can probably eat 50 grams of carbs per day.

This is good news for booze fans. Spirits are the lowest in carbs, beer is the highest, and always skip the mixers if they’re sweetened.

Essentially zero carbs:

Whiskey, gin, rum, tequila, Scotch, vodka — as long as they’re unsweetened and not mixed with sugared soda.

10. Don’t jog 

Short, intense exercise that makes your muscles burn and makes you gasp for more air to supply the burning muscles with oxygen.

It has to be hard. If you can talk or watch TV or maintain the effort level for more than five minutes, it’s too easy.

If you want the maximum return on your exercising minutes – so you can make it as short as possible -you need to work as hard as you can.

Short, intense exercise that makes you gasp for air and your muscles burn is the way to improve fitness

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Short, intense exercise that makes you gasp for air and your muscles burn is the way to improve fitness   Everyone’s at it: Philadelphia Coast Guard shows off HIIT workout  

This idea is antithetical to the ‘exercise is fun’ notion that drives the exercise industry, but let me be clear about this.

Skiing, hiking, riding a bike, and surfing are fun, but the exercise is incidental to the fun.

Fun is great, but it’s an inefficient way to get fit. I’m not saying don’t do it – that stuff can be the best part of your life.

I’m just saying that when the goal is improved cardiovascular [strengthening the heart and blood vessels], stronger muscles, and injury resistance, then short, super intense exercise works much better and much faster than play or recreation.

Maximally efficient exercise is barely bearable, and not even close to fun.

These Australian ants are bucking the ‘insect apocalypse’ trend

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These Australian ants are bucking the ‘insect apocalypse’ trend

Despite increasingly stark scientific warnings about the state of bug-kind — including a recent report suggesting 40 percent of the world’s insect populations are in steep decline — Australia’s desert ants march to the beat of a much happier drum: When life gives you Armageddon, make Armageddon-ade.

According to a study published this week in the Journal of Animal Ecology, tyrant ants are flourishing amid the wild swings in weather, including unpredictable torrents of rainfall.

The scientists have been monitoring ants in northern Australia’s Simpson Desert for the last 22 years, noting their responses to increasingly intense and frequent heatwaves and rainfall that ranges wildly from 3 to 22 inches.

“While this unpredictability in rainfall is expected in hot climates, this is the first time we’ve been able to understand how insects respond to such large inconsistencies in their environment,” Heloise Gibb, an insect ecologist at Australia’s La Trobe University notes in a press release. “For many species, this unpredictability — exacerbated by climate change — would equate to increasingly difficult conditions for their survival.”

But not for the tyrant ant.

In fact, these aggressive sugar eaters are enjoying a population boom — the likely result, researchers say, of increasing rainfall as well as human efforts to prop up ailing ecosystems.

For a critter traditionally stuck in the desert, climate change has become a veritable bonanza.

“Water is the driving factor for this species’ survival,” Gibb adds. And with so much of it falling on the Simpson Desert in recent years, their numbers have correspondingly swelled.

“Following rainfall, plants grow, flower and seed, providing honeydew, nectar and a food source for other invertebrates that the tyrant ants consume,” Gibb explains.

And then there’s the second key factor influencing their surge: the hands of inadvertent human kindness.

About a decade ago, the site of the study was purchased by conservationists looking to bolster the local ecosystem. They gradually eliminated cattle grazing, which may have proven another boon for tyrant ants.

“While it’s difficult to explicitly link this management change with ant responses, we believe this change was also critical in driving ecosystem change that eventually improved conditions for ants, allowing them to boom in response to extreme rainfall events,” Gibb notes. “Active conservation efforts, funded by the public, can have very positive effects on biodiversity.”

And ants are pretty savvy survivalists to begin with.

The researchers found when conditions were less than favorable — a prolonged heatwave, for instance — the little tyrants retired to their underground bunker. But when big rainfalls drenched the desert, they emerged like a conquering army to claim the ecological bounty.

Make no mistake, “insect Armageddon” is painfully real. The term is derived from an influential study published last April suggesting Germany’s total biomass of flying insects plummeted by 75 percent over the last 25 years — a trend that could have dire consequences for not only insect-kind but all life on this planet.

“It is very rapid,” lead author and University of Sydney professor Francisco Sanchez-Bayo told The Guardian at the time. “In 10 years you will have a quarter less, in 50 years only half left and in 100 years you will have none.”

Except, perhaps, for those crafty tyrant ants, who may be among the few species writing their own, more hopeful chapter in the chronicle of their kind: How to stop worrying and learn to love the apocalypse.

France, Germany worried over new Facebook currency

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France, Germany worried over new Facebook currency

Chantilly, France: The finance ministers of France and Germany on Wednesday expressed serious reservations about Facebook´s planned Libra cryptocurrency because of its possible impact on global financial stability.

Facebook last month unveiled its plans for Libra in an announcement greeted with concern by governments and critics of the social network behemoth around the world.

The issue was at the forefront of the minds of ministers and central bankers from the G7 group of most developed economies as they kicked off a two-day meeting in Chantilly outside Paris on Wednesday.

“The G7 finance ministers and central bankers who are here have serious concerns,” said German Finance Minister Olaf Scholz.

“They want to be sure that all existing regulations are adhered to, and if they should be changed in the future so that we can guarantee the stability of the international financial system,” he added.

“We are talking about currency stability, security, data protection, and democratic control,” he added.

French Finance Minister Bruno Le Maire, who has warned about Libra repeatedly since the launch announcement, said: “The conditions are not yet in place today for Libra to be introduced.”

He said he hoped the G7 would consider the necessity of a “framework or a regulation” and also “what would be the conditions that would make such an instrument feasible.”

“Today, we cannot accept that an exchange instrument comes into being when it does not respect any of the precautionary rules that all sovereign currencies are required to abide by.”

Their comments echoed warnings issued on Monday by US Treasury Secretary Steven Mnuchin, who was also present at the meeting.

He said Facebook must meet “a very high standard” before it moves ahead with Libra, saying US regulators have already expressed concerns to the company.

Libra is widely regarded as a challenger to dominant global player bitcoin. Expected to launch in the first half of 2020, Libra is designed to be backed by a basket of currency assets to avoid the wild swings of bitcoin and other cryptocurrencies.

Transfer of millions into Gulalai Ismael’s accounts from India detected

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Transfer of millions into Gulalai Ismael’s accounts from India detected

The Federal Investigation Agency (FIA) in Khyber-Pakhtunkhwa has detected transfer of millions of rupees from India and other countries into secret bank accounts of Pashtun Tahafuz Movement (PTM) activist Gulalai Ismael and her parents and registered a case against them.

According to sources, Gulalai Ismael, her father Muhammad Ismael, and mother Azalfat Ismael have been booked under charges of money-laundering, Anti-Terrorism Act 1997 (ATA-1997), financial assistance to terror outfits and anti-state elements.

Earlier, the Islamabad police had registered an FIR against her under sections 500 (punishment for defamation), 153-A (promoting enmity between different groups, etc) and 124-A (sedition) of the Pakistan Penal Code, as well as sections 6/7 of the Anti-terrorism Act, 1997.

Transfer of millions into Gulalai Ismael’s accounts from India detected
Transfer of millions into Gulalai Ismael’s accounts from India detected

The FIA, in 2018, received a report about suspicious activities of a non-governmental organization (NGO), Aware Girls, and the Seeds of Peace network, and detected transfer of huge funds into the accounts of its chairperson, Gulalai Ismael. Further probe revealed that the PTM activist had been working against the security of the country in the garb of welfare works

AN Iranian model who faces jail in her home country for posing for semi-nude photos has found herself homeless on the streets of Paris.

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Negzzia, 29, has been on the run from the Revolutionary Guards since 2017 after they condemned photos of her posing in lingerie as “indecent” and “immodest”.

The model feared being lashed for breaking Iran’s strict Islamic law after a photographer she posed handed partially nude photos of her into the police.

Rather than face prison in Iran, she was forced to Turkey.

From here she traveled to Paris where she claimed asylum in November.

But Negzzia found herself struggling to live and what little money she soon ran out.

After failing to find work she became homeless, sleeping rough on the streets and park benches.

She told Le Parisien: “One day, I sold my bag with my dresses for 10 euros, to be able to eat.”

But despite her ordeal, Negzzia does not regret anything.

She said: “I am proudly a woman who stepped out of my comfort zone and broke all the rules that don’t have any respect for women.”

Acute kidney failure

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Overview

Acute kidney failure occurs when your kidneys suddenly become unable to filter waste products from your blood. When your kidneys lose their filtering ability, dangerous levels of wastes may accumulate, and your blood’s chemical makeup may get out of balance.

Acute kidney failure — also called acute renal failure or acute kidney injury — develops rapidly, usually in less than a few days. Acute kidney failure is most common in people who are already hospitalized, particularly in critically ill people who need intensive care.

Acute kidney failure can be fatal and requires intensive treatment. However, acute kidney failure may be reversible. If you’re otherwise in good health, you may recover normal or nearly normal kidney function.

Symptoms

Signs and symptoms of acute kidney failure may include:

  • Decreased urine output, although occasionally urine output remains normal
  • Fluid retention, causing swelling in your legs, ankles or feet
  • Shortness of breath
  • Fatigue
  • Confusion
  • Nausea
  • Weakness
  • Irregular heartbeat
  • Chest pain or pressure
  • Seizures or coma in severe cases

Sometimes acute kidney failure causes no signs or symptoms and is detected through lab tests done for another reason.

When to see a doctor

See your doctor immediately or seek emergency care if you have signs or symptoms of acute kidney failure.

Causes

Acute kidney failure can occur when:

  • You have a condition that slows blood flow to your kidneys
  • You experience direct damage to your kidneys
  • Your kidneys’ urine drainage tubes (ureters) become blocked and wastes can’t leave your body through your urine

Impaired blood flow to the kidneys

Diseases and conditions that may slow blood flow to the kidneys and lead to kidney injury include:

  • Blood or fluid loss
  • Blood pressure medications
  • Heart attack
  • Heart disease
  • Infection
  • Liver failure
  • Use of aspirin, ibuprofen (Advil, Motrin IB, others), naproxen sodium (Aleve, others) or related drugs
  • Severe allergic reaction (anaphylaxis)
  • Severe burns
  • Severe dehydration

Damage to the kidneys

These diseases, conditions, and agents may damage the kidneys and lead to acute kidney failure:

  • Blood clots in the veins and arteries in and around the kidneys
  • Cholesterol deposits that block blood flow in the kidneys
  • Glomerulonephritis (gloe-mer-u-loe-nuh-FRY-tis), inflammation of the tiny filters in the kidneys (glomeruli)
  • Hemolytic uremic syndrome, a condition that results from premature destruction of red blood cells
  • Infection
  • Lupus, an immune system disorder causing glomerulonephritis
  • Medications, such as certain chemotherapy drugs, antibiotics, and dyes used during imaging tests
  • Scleroderma, a group of rare diseases affecting the skin and connective tissues
  • Thrombotic thrombocytopenic purpura, a rare blood disorder
  • Toxins, such as alcohol, heavy metals, and cocaine
  • Muscle tissue breakdown (rhabdomyolysis) that leads to kidney damage caused by toxins from muscle tissue destruction
  • Breakdown of tumor cells (tumor lysis syndrome), which leads to the release of toxins that can cause kidney injury

Urine Blockage in the kidneys

Diseases and conditions that block the passage of urine out of the body (urinary obstructions) and can lead to acute kidney injury include:

Bladder cancer
Blood clots in the urinary tract
Cervical cancer
Colon cancer
Enlarged prostate
Kidney stones
Nerve damage involving the nerves that control the bladder
Prostate cancer

Risk factors

Acute kidney failure almost always occurs in connection with another medical condition or event. Conditions that can increase your risk of acute kidney failure include:

  • Being hospitalized, especially for a serious condition that requires intensive care
  • Advanced age
  • Blockages in the blood vessels in your arms or legs (peripheral artery disease)
  • Diabetes
  • High blood pressure
  • Heart failure
  • Kidney diseases
  • Liver diseases
  • Certain cancers and their treatments

Complications

Potential complications of acute kidney failure include:

  • Fluid buildup. Acute kidney failure may lead to a buildup of fluid in your lungs, which can cause shortness of breath.
  • Chest pain. If the lining that covers your heart (pericardium) becomes inflamed, you may experience chest pain.
  • Muscle weakness. When your body’s fluids and electrolytes — your body’s blood chemistry — are out of balance, muscle weakness can result.
  • Permanent kidney damage. Occasionally, acute kidney failure causes permanent loss of kidney function or end-stage renal disease. People with the end-stage renal disease require either permanent dialysis — a mechanical filtration process used to remove toxins and wastes from the body — or a kidney transplant to survive.
  • Death. Acute kidney failure can lead to loss of kidney function and, ultimately, death.

Prevention

Acute kidney failure is often difficult to predict or prevent. But you may reduce your risk by taking care of your kidneys. Try to:

  • Pay attention to labels when taking over-the-counter (OTC) pain medications. Follow the instructions for OTC pain medications, such as aspirin, acetaminophen (Tylenol, others), ibuprofen (Advil, Motrin IB, others) and naproxen sodium (Aleve, others). Taking too much of these medications may increase your risk of kidney injury. This is especially true if you have pre-existing kidney disease, diabetes or high blood pressure.
  • Work with your doctor to manage kidney and other chronic conditions. If you have kidney disease or another condition that increases your risk of acute kidney failures, such as diabetes or high blood pressure, stay on track with treatment goals and follow your doctor’s recommendations to manage your condition.
  • Make a healthy lifestyle a priority. Be active; eat a sensible, balanced diet; and drink alcohol only in moderation — if at all.

The woman who worried she’d ‘ruined’ pal’s wedding snaps because she was ‘too fat’ sheds 8st

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The woman who worried she'd 'ruined' pal's wedding snaps because she was 'too fat' sheds 8st

A SUPER-SLIMMER shed 8st after making some changes to her diet. Here’s how she achieved weight loss success.A woman worried she’d ruined her friends’ wedding photos because she was “too fat”.

Download Your 7 Day Keto Kickstart and Meal Plan

Lucy Mitchell weighed 22st on her pal’s big day and felt self-conscious about her appearance.

Seeing the snaps after the event encouraged the Kent-based woman to make some changes to her lifestyle.

She’s since shed 8st 9lbs and feels much more confident about her body.

Here’s how the super-slimmer achieved such dramatic weight loss success.

Lucy’s battle with her weight began when she was completing her nursing training.

The practitioner, who works in Kent, often relied on convenience food to get her through the day.

She revealed: “I was always busy, so I’d often have to grab food whenever it was convenient, and work was emotional.

“Looking back, I was at my biggest – 23 stones and a size 26/28 – when I was training and I was a comfort eater.

“It was often so late when I finished work, especially if I’d had a poorly patient or someone was critically unwell, so I wouldn’t feel like cooking.

“I’d just grab a takeaway on the way home, for comfort and to unwind.

“I’d graze watching TV and then go to bed because I was shattered, so my eating patterns were terrible.”

Lucy’s fast food habits soon started taking a toll on her.

At her heaviest, she tipped the scales at 22st.

The nurse tried to lose weight by joining Slimming World, but she found it hard to shake her unhealthy regime.

It wasn’t until she attended a friend’s wedding that she found the motivation to stick to a stricter diet.

Looking back at the event photos was tough for Lucy, who had tried to dodge cameras on the occasion.

The slimmer remembered: “I was just horrified.

“There was one side-on and another back view which were diabolical.

“When I saw them I actually told my friend I thought I’d ruined her wedding photos.

“I’d forced myself to smile during the day but seeing those photos, and knowing I didn’t have a single one of me and one of her together even though she’s one of my closest friends from university, I was heartbroken.”

Lucy decided to return to Slimming World – and this time she put everything into it.

The nurse vowed to attend Slimming World groups weekly and committed to the Food Optimising plan.

She now eats healthy home-cooked meals and meal preps to help fight off the cravings at work.

Lucy explained: “Meal prepping and planning has been absolutely essential. I’ve always been a foodie but now I have a structure and it’s healthy food.

“I used to have biscuits and a cup of tea for breakfast, and now I’ll do overnight oats or hard-boiled eggs.

“Lunch was sandwiched with crisps and cakes which the patients always brought in, but now it’s tuna pasta salad or chicken salad.

“And instead of takeaways at night I’ll make Thai food, chilli or curries, and if I know I’m going to be home late I’ll use my slow cooker.

“I still enjoy food and I love to cook, but I don’t eat to make myself feel better.”

Lucy has since shed an impressive 8th 9lbs – taking her weight down to just over 14th.

Undergoing the dramatic transformation has worked wonders for the healthcare worker’s confidence.

She said: “When I saw my friend’s wedding photos I couldn’t get past how I looked even though she told me, and still tells me, I didn’t ruin anything.

“Now I feel so differently about myself, I’d be happy to be anybody’s bridesmaid!”

Macros Meal Prep: The ‘Why’ And ‘How To’

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Counting macros. It’s saved your diet, your body composition goals, and your sanity. Yet, sometimes, it can get time-consuming. There’s a reason we have so many fast food options. It’s easy, cheap, and convenient; not to mention easy to throw you off your diet plan.

With that said, the growing popularity of bodybuilding and competing, there are more options than ever to keep you on track and counting macros even when you aren’t in the comfort of your own kitchen.

Counting Macros and Portioning

There are a few ways you can divide your prepped meals. By cooking them in bulk, you can either leave them in a large Tupperware container to portion out each day or, you can split it into separate portions immediately for extreme convenience.

Best Options (Even for the Pickiest Eater)

I’ve met bodybuilders who can prep a whole weeks worth of meals every single week. The same food. For months…even years. If you’re in that boat, fantastic! That means meal prep, counting macros, and sticking to your diet plan will probably be a breeze.

With that, Sunday seems to be a great day for meal prepping. A day of relaxation and gearing up for the week ahead; why not set your self up for a week of success?

Counting macros and meal prep may seem overwhelming at first, but once you establish a routine, it will be an absolute cinch.

It’s easy to overcomplicate the process, but if you use every tool at your disposal, you’ll meal prep in half the time and continue making those gains and hitting your numbers spot on every day.

Meal Prep Staples

Obviously, since you’re following a macro diet, the possibilities are endless when it comes to meal prepping and counting macros!

But for those who don’t know where to begin or what meals are easiest to prep, I’ve outlined several popular options below.

Chicken

There’s a handful of ways to prep chicken. I’d say the only option to avoid would be pan-frying because it eats up too much time. So what are the best options?

Grilling: when summer rolls around the grill will be your best friend. Not only is it delicious, but it’s crazy convenient for meal prep.

You’re counting macros to AVOID the monotony of the usual diet goer.

Baking: you can’t argue with a hands-off option. Baking your chicken allows you a solid 45 minutes to focus on other aspects of your meal prep. Just preheat your oven, pop the chicken in, set a timer, and let the magic happen.

Crock Pot: I don’t think enough people utilize the power of the crock-pot. Not only is it easy, but the end product is moist, delicious, and many times versatile (because who likes plain chicken?)

Rice

Rice is a great option because it’s easy, macro friendly, and convenient. Bodybuilders have been all over rice like…white on rice, for years. Like I said earlier, your best option for meal prepping is utilizing all your tools appropriately.

This means using the oven, stove, and microwave. So depending on what you’re prepping for the day, there are a few different ways to prep rice; a rice cooker, stovetop, and in the microwave.

Potatoes

Just like rice, potatoes are a great staple for any diet. They’re high in micronutrients and fiber, not to mention a breeze to prep and pack. Also, there are multiple ways to prep them as well; in the oven, stove, or microwave.

If you have trouble diversifying your meals and want more guidance, then one of our coaches will create your Custom Meal Plan.

Vegetables

broccoli-carrots-chopped

I know MANY people struggle with their daily vegetable intake. Which makes prepping them ahead of time a sure fire way to assure you’ll do what mama always hammered into your head.

Again, vegetables are also versatile in the way you can prep them. I personally buy frozen bags of veggies, microwave them, and split them among 3 different meals. For those of you who love your fresh veggies, they taste great pan fried and baked.

Pasta

Who doesn’t love some Italian for lunch? Plus, noodles go for about $1-2/box so you can’t beat that sort of cheap carb source!

If you’re concerned about your noodles getting soggy, prep your pasta a few days at a time instead of an entire week. Let’s say we want 113g of pasta each day and we’re prepping for 3 days. Weigh out your dry pasta at 339g.

Pasta usually doubles in weight when cooked, but my suggestion would be to check that once cooked, each portion of noodles weighs the same. To keep noodles fresh, wait until the day of to add your sauce of choice.

Chili

Chili is a fantastic food to prep and pack. The best part? It’s easily frozen so you’re able to make large amounts at one time without fear of your delicious meals going to waste.

In my last article, I covered how to make and portion chilli, so now that you know how to do that, all you need to do is store it your Tupperware, freeze it, refrigerate it, or pack it!

Ground turkey/ground beef

Meat is one of the best foods for meal prepping. You can make it in large quantities, it’s easy to store, and it should taste fine reheated for the duration of the week. Plus, it pairs well with most carb sources.

So even if you’re getting sick of your usual pasta, the ground turkey goes well with potatoes, and rice.

Basic baking instructions:

Chicken: For best results, bake chicken at 450 for 20 minutes.

Potatoes: For best results, bake potatoes either directly on the rack or wrapped in tin foil for 45-60 minutes or until potatoes are crispy and soft inside.

Vegetables: On a baking sheet covered in cooking spray, spread your vegetables evenly. Bake until vegetables are crispy and cooked to your liking.

Basic microwave instructions:

Rice: dependent on the microwave, time may vary. In a microwave-safe dish, add 1 part rice to 2 parts water. Many websites recommend cooking for as long as 20 minutes, but I personally cook for 5 minutes, stir, and then another 2 minutes at a time until cooked to your liking.

Vegetables: Instructions may vary based on type, but generally, it should say on the back of the package. Usually, preparation calls for 4 minutes in a microwave-safe dish with 2 tbsp of water, stir, and then microwave for another 4 minutes.

Potatoes: Place the potatoes in a microwave-safe dish and microwave for five minutes. Turn them over and microwave for another three to five minutes. If still hard in the middle, microwave for additional minutes until cooked.

How to Diversify While Counting Macros

Now that you have counting macros and meal prep down, what’s next? Odds are you won’t just want potatoes with your chicken every day. You’re counting macros to AVOID the monotony of the usual diet goer.

Below I’ll outline a handful of killer options including those convenient diet staples to easily incorporate into any macro diet.

  • Chicken Caesar wrap
  • Chicken and vegetable soup
  • Stir-fry
  • Tacos
  • Chicken fajitas
  • Sloppy joes
  • Buffalo chicken
  • Spaghetti
  • Chicken sandwiches
  • Taco bowls
  • BLTs

Chicken fried rice

Our meal plan creation staff is more than willing to include these and many more easily prepped meals within a Meal Plan.

Fresh Options

For some, the thought of eating reheated food every day is enough to make you dump everything in the trash and hit the drive-through. So, for those of you, here are a handful of easily prepared foods you can pack the night before or the morning of.

Protein powder and oats

An easy carb and protein source that can be packed and stored easily. You can drink the protein as a shake, add it to oatmeal, add in fruit, or make it into sludge!

There are a handful of macro friendly snacks you can keep on hand for such occasions.

For those who don’t know what protein sludge is, its protein powder mixed with a small amount of water to create a pudding-like consistency.

Subs/sandwiches

It’s easy to head on over to the local sub shop, but, counting macros spot on won’t be likely. You can guess, or look on your macro app, but nothing is measured or weighed.

Plus, one sub can cost you upwards of $10 a pop. Buying a loaf of bread, or sub bread, plus deli meat can save you serious cash, and also allow you to track exactly what you’re eating.

Cottage cheese and fruit

A quick healthy snack that can take less than a minute to pack. You can buy the individual cups of cottage cheese, or a larger container and split it into small Tupperware containers as an easy snack.

Parfaits

Another snack that can be whipped together in a minute, and can be as simple, or as versatile as you’d like.

Individual yoghurt cups are easy to pack, or, like with cottage cheese, you can portion a large container into small Tupperware containers.

Plus, granola can be stored at work (or wherever you’re eating your prepped meals), or packed individually to top your parfait with.

Salad

There’s a handful of helpful options when it comes to salads. They even have pre-packed salad kits with lettuce, croutons, and dressing! But, for those macro and money-conscious folks, your best option would be heads of lettuce or bulk packages of romaine heads.

You can chop the lettuce, and store it in a large Tupperware container to split between your meals easily. Also, there is small condiment- accommodating Tupperware that will easily hold salad dressing so your lettuce doesn’t get soggy.

Counting Macros: Tips and Tricks

Starting a macro diet can be confusing and frustrating at first. But, once you get the basics down, and walk into it with a plan, counting macros will be a breeze.

Below are a few tips and tricks to increase the likelihood of success.

Pack the night before

If you feel rushed in the morning, pack your meals at night. Add it to your routine. Once it becomes a normal part of your day, you won’t even think about it.

Pack the Tupperware you need and stick them somewhere in the fridge where you won’t forget them. Anything that doesn’t need to be refrigerated can go immediately in your bag, or lunch box the night before too.

Have an emergency plan

Sometimes things don’t go according to plan. You forgot your meals, Bob in accounting ate your chicken and potatoes, your turkey isn’t as fresh as you initially thought.

Now what? That’s right. Keep counting macros! There are a handful of macro friendly snacks you can keep on hand for such occasions.

Because let’s face it, there really isn’t much when it comes to the vending machine in the lobby.

Macro friendly emergency items that can easily be stored in your car, desk, locker, etc:

  • Protein bars
  • Nuts
  • Jerky
  • Pretzels
  • Protein powder
  • Oats
  • Peanut butter
  • Rice cakes
  • Bread/bagels
  • Plan Ahead!

Plan your meals ahead of time so you aren’t stuck in a situation that leaves you with an unfavourable macro balance. I see it all the time with beginners.

They’re so excited about counting macros! It’s been a great day so far; until they plug in the meals they’ve eaten. It’s 3 pm and they have 140g of protein, 5g of fat, and 30g of carbs. THE HORROR!

The new macro user doesn’t know what to do. Guess it’s 2 cartons of egg whites for the rest of the day. Yes, it certainly happens.

Yet, if you plan your meals ahead of time, you won’t get stuck in this predicament.

You won’t have to do this forever, but initially, while getting used to counting macros, it’s a smart move to ensure you aren’t trapped with impossible numbers at the end of the day.

Perks and Pluses

As I briefly covered above, packing your own meals ensures you’re counting macros spot on, and also saves you a good chunk of money.

Not only does going to the grocery store save you money, but there are stores such as Sam’s Club, Costco, etc. that can leave even more change in your pocket.

Because let’s be real, this lifestyle is expensive. Far gone are the days of ramen and cereal for every meal. Some of the best deals you can find at these stores:

  • Chicken
  • Ground turkey
  • Oatmeal
  • Bread
  • Potatoes
  • Rice
  • Vegetables
  • Fruit
  • Seasoning/sauces
  • Yoghurt
  • Milk
  • Egg whites
  • Fish

If you have space, I highly recommend buying a majority of your staples from one of these stores. You’ll save a ton of money, and a ton of those precious macros.

So go forth! Make gains, stick to your diet plan, keep counting macros, save money, save time, and enjoy the food you eat without breaking the bank or sabotaging your goals.