Aneesa went from a size 14 to a size 10

Aneesa lost 20 pounds, going from a size 14 to a size 10. She read one of the success stories we featured and decided to try the same online program. Accountability, nutrition guidance and exercise is working for her. Age: 35 Height: 5’7″ Starting weight: 195.3 pounds Current Weight: 174.6 pounds Weight Lost: 20.7 pounds […]

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Weight Loss

Q&A Wednesday: The Truth About Six-Pack Abs

Q: hey so i’ve been working my a$$ off trying to get this 6 pack in gear and it is just not happening! i’m trying to get on [redacted]’s level… i know you do troubleshooting so can you help me troubleshoot this tummy so i can make this 6 pack pop like wheeewwwwwwwww lolol A: […]

The post Q&A Wednesday: The Truth About Six-Pack Abs appeared first on A Black Girl's Guide To Weight Loss.

Weight Loss

Foods to avoid for people with diabetes

Taking control of what foods they eat not only helps people manage their diabetes but also influences how well they feel and how much energy they have every day.

We take a look at what foods people with diabetes should avoid and outline what they should eat instead.

Foods to avoid with diabetes

Maintaining a healthful diet can help people with diabetes control the symptoms of their condition.

Having diabetes does not have to stop people from eating the foods they enjoy. However, it does mean that they should eat smaller portions, less often.

The Institute of Medicine recommend that carbohydrate intake for most people should be between 45-65 percent of total calories. This higher carbohydrate intake is consistent with plant-based diets, which have shown benefit for diabetes management in well-designed, long-term studies.

However, some research has shown that people can improve their blood sugar levels when their carbohydrate intake is between 5-35 percent of calories. Much of the research comes from short-term studies for higher-fat diets, such as the ketogenic diet and Mediterranean diets.

Experts are just beginning to understand the influence that the gut bacteria have on health. What is known is that high-fiber carbohydrates feed gut bacteria while a high-fat, low-carb diet often results in gut bacteria death. This is far from ideal as people with diabetes already have lower levels of gut bacteria.

Populations around the world that live the longest, known as Blue Zones, all eat a plant-based diet, rich in whole foods and carbohydrates.

This article outlines recommendations for people who plan to follow a plant-based diet.

The key to eating well with diabetes is to eat a variety of healthful foods from each of the food groups.

Foods to avoid within the major food groups and suggested replacements are listed below.

Grains

All grains are starches. Avoiding refined grains is a smart choice for people with diabetes, regardless of chosen diet, as they affect blood glucose more quickly than whole grains.

People with diabetes should look at the ingredients list on foods and avoid anything made from white flour, or enriched flour.

Grains and products made from refined flours to avoid or limit:

• white rice, pasta, and flour
• white bread, bagels, white-flour tortillas
• cereals not made from whole grains
• crackers and pretzels
• cookies
• cakes
• muffins

Two extra servings a day of whole grains may reduce the chances of developing prediabetes and has been shown to decrease the risk of developing type 2 diabetes by 21 percent.

Grains to eat:

• brown and wild rice
• barley
• quinoa
• oatmeal
• amaranth
• millet
• high-fiber cereals (at least 5 grams (g) of fiber per serving)
• whole-grain sprouted bread (at least 3 g fiber per serving)

Protein

Protein helps the body build, maintain, and replace the body's tissue. The body's organs, muscles, and immune system are made up of protein. Protein can also be broken down into sugar, although less efficiently than carbohydrates.

Eating red meat, such as beef, pork, and lamb, has been shown to increase the risk of diabetes, even when consumed in small amounts.

One 3-ounce serving of unprocessed red meat, such as beef, per day was found by one review to increase the risk of developing type 2 diabetes by 20 percent. A smaller serving of processed red meat, such as bacon, increased the risk of diabetes by 51 percent.

Swapping red meat or processed red meat for other protein sources that are more healthful, such as poultry, fish, low-fat dairy, whole grains or nuts, may cut the risk of diabetes by up to 35 percent.

Eating fish or soy-based products, such as tofu, can lower the risk of diabetes significantly.

Protein to avoid or limit:

• red meat (beef, pork, lamb)
• breaded, fried, high-sodium meats
• processed meats (bacon, hot dogs, deli meats)
• ribs and other fatty cuts of meat
• poultry with skin
• deep-fried fish

Protein to eat:

• beans
• lentils
• nuts
• soy
• fish
• seafood
• poultry without skin
• eggs

Dairy

Dairy proteins are a major source of calcium and contain proteins and vitamins, and people with diabetes can still consume products, such as milk, yogurt, and cheese, every day.

People with diabetes are more likely to develop cardiovascular disease than other people. So, they should exchange foods that increase the levels of cholesterol in the blood and lead to a greater risk of heart disease for lower-fat options.

Dairy to avoid or limit:

• whole milk
• full-fat yogurt
• full-fat cottage cheese
• full-fat cheeses
• full-fat sour cream
• full-fat ice cream

Dairy to eat:

• reduced-fat or fat-free dairy products
• 1 percent or skim milk
• low-fat plain yogurt
• low-fat cottage cheese
• low-fat sour cream

Fruits and vegetables

Fruits and vegetables not only add nutrients to the diet, but they also help manage body weight and reduce the risk of stroke, heart disease, some cancers, and other chronic diseases.

While some fruits may cause blood sugar levels to rise, they do not cause such sharp increases as some carbohydrates, such as bread, do. Whole fruits are considered to be high-quality carbohydrates and contain fiber that may help slow down the absorption of glucose.

Dried fruit contains concentrated natural sugars, which may spike blood glucose levels. People with high blood pressure should also be wary of sodium levels in canned and pickled vegetables.

Fruits and vegetables to avoid or limit:

• dried fruit
• canned fruits with sugar syrup
• regular jam, jelly, and preserves
• sweetened applesauce
• fruit drinks, fruit juice drinks
• canned vegetables with added sodium
• pickles
• sauerkraut

Fruits and vegetables to eat:

• raw, steamed, roasted, or grilled fresh vegetables
• frozen vegetables
• canned vegetables unsalted or low sodium
• fresh fruit
• frozen fruit - no added sugar
• canned fruit - no added sugar
• applesauce - no added sugar

Fats and sugars

Avocado and nuts both contain fats that are an essential part of a healthful diet.

Fat is a source of essential fatty acids, such as omega-3, and is an important part of a healthful, balanced diet. Fat also helps the body to absorb vitamins A, D, and E.

Replacing saturated fats and trans fats with unsaturated fats lowers cholesterol and reduces the risk of heart disease.

Sugary foods, sweets, and desserts are made mostly of sugar and are considered to be low-quality carbohydrates. They lack in nutritional value and can cause a sharp spike in blood sugar.

Sugar can also contribute to weight gain, which can make it harder to control diabetes and increase the risk of heart disease and stroke.

Fats and sugars to avoid or limit:

• butter
• lard
• certain oils, such as palm oil
• cream-based dressings or dips
• full-fat mayonnaise
• french fries
• breaded and battered foods
• potato chips
• doughnuts
• croissants
• breakfast pastries
• cakes and cookies
• processed baked goods
• pizza dough
• sauces and condiments
• microwave meals
• table sugar
• agave nectar
• maple syrup
• desserts and candy bars
• fruit-flavored yogurt
• soda
• sweetened ice tea and lemonade
• flavored coffee drinks
• chocolate drinks
• beer
• alcoholic fruit drinks
• dessert wines

Healthful fats and sugar substitutes to eat and drink:

• olive or canola oils
• reduced-fat dressings or dips
• salmon and other fatty fish
• avocado
• nuts
• seeds
• apples
• oranges
• pears
• berries
• bananas
• unflavored water or sparkling water
• no-sugar flavored water
• small amounts of wine
• coffee taken black or with low-fat milk
• fresh, frozen, or dried fruit as a sweetener

Diabetes and carbohydrates

There are three main types of carbohydrates in food, including starches, sugars, and fiber. Carbohydrates affect blood glucose levels more than other nutrients.

The body breaks down starches and sugars into glucose. Fiber, however, is not processed by the body in the same way as other carbohydrates and so does not raise blood sugar levels.

Fruits, vegetables, legumes, and whole grains are considered to be healthful carbohydrates. Healthful carbohydrates provide energy, nutrients, such as vitamins and minerals, and fiber.

While unhealthful carbohydrates, such as food and drinks with added sugars, also provide energy, they contain little nutrients.

People with diabetes need to monitor their intake of carbohydrates to ensure their glucose levels remain within target.

A diabetes educator or dietitian can help with developing a healthful eating plan. They can recommend what foods to eat, how much to eat, and when to eat based on factors like weight, physical activity level, medicines, and blood glucose targets.

Tips for eating with diabetes

The following steps could help with eating healthfully and maintaining blood glucose levels:

• check blood sugar first thing in the morning and 2 hours after at least one meal a day
• spread out foods between three meals a day with two or three snacks
• eat a variety of foods
• eat a reasonable portion (around one cup or less) of starch at every meal
• only drink one cup of milk at a time to avoid blood sugar spikes
• limit fruit portions
• limit fat and cholesterol if consuming a higher-carb diet
• always eat breakfast
• satisfy hunger with low-fat dairy and lean protein
• avoid fruit juice
• limit desserts and sweets
• switch added sugars with whole fruit as a sweetener
• avoid added sugars
• keep sodium and salt to a minimum
• limit alcohol
• check total carbohydrate amounts on products
• minimize artificial sweeteners, which can negatively impact gut bacteria and insulin sensitivity
• watch serving sizes
• keep a food record to monitor carbohydrate intake and blood sugar levels

Despite what someone's current diet is, there are plenty of healthful alternatives available for people to try. Once someone has adjusted to a new diet, they may not even miss the foods they used to eat.

By Hannah Nichols

Weight Loss

Hiking in central Oregon

(...continued from previous post)

Okay, despite what happened on my first day there, the rest of the weekend was spent hiking and appreciating a different type of gorgeous scenery that Oregon has to offer. In this post, I'll just share a ton of photos and caption some of them as needed.

Pictures never do scenery justice, particularly when taken from an iPhone, but this was the best I could do.

This was my view of Mt. Hood from the airplane--I couldn't believe what a perfect view it was! Even my brother, who is a pilot and flies past it often, said he's never seen it this clearly.

Read more »

Weight Loss

Day one of my trip to Oregon

It's a quarter after ten, and I just woke up. I haven't slept this late since college!

I was in Oregon for the weekend, and I took a redeye flight home on Monday night/Tuesday morning (the flight left at 12:30 AM on Tuesday). I had a three hour layover in Minnesota, and then arrived home at about noon yesterday. I stayed up all day, and then finally went to bed at 11 PM. So, I was awake for about 37 hours before going to sleep last night. Definitely a record for me.

Anyway, the weekend was TOTALLY worth the lack of sleep on the way home!

Read more »

Weight Loss

Aging does not necessarily preclude healthy arteries

Research tells us that living in a Western culture makes it unlikely that people in their 70s can have arteries as healthy as those of people in their 20s and 30s. However, a new study suggests that this is not impossible, especially for people whose diet and lifestyle are in keeping with those recommended by the American Heart Association.

The results of a new study suggest that it is possible for seniors to maintain a healthy heart as they age, by following recommendations from the American Heart Association.

The study - led by researchers collaborating on the Framingham Heart Study, from the National Heart, Lung, and Blood Institute and Boston University in Massachusetts - is published in the journal Hypertension.

First author Teemu J. Niiranen, a research fellow at Boston University School of Medicine, says that many people assume that "vascular aging" is a normal result of aging.

"As people get older, their arteries become stiffer and they develop high blood pressure. In fact, that's what happens to most people beyond age 70. But it doesn't have to happen," he explains.

He and his colleagues suggest that a healthful diet and lifestyle can reduce the risk of high blood pressure and stiff arteries, both of which raise the risk for heart disease.

The team studied nearly 3,200 people aged 50 and older who took part in the Framingham Heart Study, and they assessed how many participants met the requirements for healthy vascular aging.

The researchers defined healthy vascular aging as having normal blood pressure and the arterial stiffness of people aged 30 and under, which was assessed using a method called pulse-wave velocity.

One percent of older adults have healthy blood vessels

The results showed that nearly 18 percent of participants (566 individuals) met the definition for healthy vascular aging.

The age group most likely to meet the requirements for healthy vascular aging were aged 50 to 59, in which 30 percent met the definition.

Only 1 percent of those aged 70 were found to have normal blood pressure and arteries similar to those of a 30-year-old, with women more likely to meet the standard than men.

Niiranen says that they also found that the participants with healthy vascular aging had a 55 percent lower risk of developing cardiovascular diseases.

He and his colleagues found that having a low body mass index (BMI) and not developing diabetes were the factors most strongly associated with healthy vascular function.

In fact, they found that participants who were meeting six out of the seven targets of the American Heart Association's (AHA) Life's Simple 7 program were 10 times more likely to meet the requirements for healthy vascular aging than participants who met none or only one of them.

Life's Simple 7

In 2010, the AHA for the first time linked "ideal cardiovascular health" to seven simple diet and lifestyle changes that people can make to reduce their risk of stroke and heart disease.

The AHA called the seven changes "Life's Simple 7." The following list summarizes the seven steps and their associated ideal heart health targets as set out in the association's My Life Check toolkit:

1. Manage blood pressure: keep it below 120/80 millimeters of mercury
2. Control cholesterol: keep total cholesterol under 200 milligrams per deciliter
3. Reduce blood sugar: maintain fasting blood glucose below 100 milligrams per deciliter
4. Get active: every week, exercise at a moderate level for at least 150 minutes, or at an intense level for 75 minutes
5. Eat better: adopt a heart-healthy diet that is rich in fruits, vegetables, whole grains, nuts, legumes, low-fat dairy, and skinless poultry and fish, and limits red meats, saturated and trans fats, salt, and sugar
6. Manage weight: maintain a BMI of under 25 kilograms per square meter
7. Stop smoking: ideal heart health target is "never smoked or having quit for more than 1 year"

The AHA launched the seven-step plan with two goals in mind: to improve the cardiovascular health of all people in the United States by 20 percent by 2020, and to reduce deaths from cardiovascular diseases and stroke by 20 percent by 2020.

Not easy in a Western culture

Niiranen says that it is a challenge to keep blood vessels healthy in a Western culture, as it typically has "poor diets and sedentary lifestyles."

"Age-associated high blood pressure, for example, is not common in indigenous hunter-gatherer populations," he adds.

However, he suggests that the odds of maintaining healthy blood vessels - "even into old age" - increase by following Life's Simple 7, and concludes that:

"For the most part, it's not genetic factors that stiffen the body's network of blood vessels during aging. Modifiable lifestyle factors - like those identified in the American Heart Association's Life's Simple 7 - are the leading culprit."

Teemu J. Niiranen

Learn why older adults may not benefit from taking statins to prevent heart disease.

Weight Loss

Childhood obesity causes lasting damage to the body

Obesity in childhood has long term health implications stretching into adulthood, a new study in the journal Obesity Reviews reveals.

Examining data collected from over 300,000 participants across 18 studies, researchers from the University of Surrey identified increased arterial damage and enhanced likelihood of pre diabetes in participants who were obese in childhood. The damage, an increased thickness of these vital arteries, heightens the likelihood of an individual suffering from a cardiovascular ailment, such as heart disease, in later life.

Body mass index (BMI), waist circumference and skin fold thickness measurements of over 300,000 children (average age of 10) were assessed and compared with results gathered from the same participants on average 25 years later.

Researchers discovered that obese children were pre disposed to 'pre-diabetes' (an inability to adequately metabolise glucose, which can later lead to diabetes) and thickening of arteries in adulthood, both of which can be detrimental to their adult health. Childhood BMI also proved to be an indicator of adult hypertension demonstrating that this indicator is useful in predicting illnesses associated with obesity in adulthood. Due to limited data it is unknown if waist circumference and skin fold thickness are indicators to future ailments.

Childhood obesity has become increasingly prevalent in the UK, with figures from the NHS National Child Measurement Programme indicating that 19.8 per cent of 10-11 year olds being classed as obese in 2015/16, a rise of 0.7 per cent on the previous year. The long term implications of childhood obesity to adult health and resulting cost to the NHS is unknown.

Lead author Dr Martin Whyte from the University of Surrey, said: "It is worrying that obesity is becoming endemic in our society.

"The adverse effects of adult obesity are well known but what we have found is that obesity in childhood can cause lasting arterial damage which could potentially lead to life threatening illness. This is something that we need to address to protect adult health and reduce pressure on the NHS."

Article: Childhood predictors of cardiovascular disease in adulthood. A systematic review and meta-analysis, O. Ajala, F. Mold, C. Boughton, D. Cooke, M. Whyte, Obesity Reviews, doi: 10.1111/obr.12561, published online 25 May 2017.

Weight Loss

Shisha lost 73 pounds

Transformation of the Day: Shisha lost 73 pounds. Our sista from Curacao tried crash diets and various ineffective methods to lose weight in the past, but nothing worked. When she cut out the junk food, cut carbs and exercised regularly, she got results. Check out what she shared with us. What inspired you when you too keep going? […]

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1. Tammie lost 47 pounds
2. Jillian lost over 50 pounds
3. Dayjelle lost 94 pounds

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Weight Loss Surgery Isn’t the Easy Way Out

Today Daniel shared this video with me of a popular gaming Youtuber, Boogie2988, who just announced he is finally going to undergo weight loss surgery. It’s beautifully honest and sincere, and watching it, I couldn’t help but feel such love and kinship for this man. He also does a really good job of explaining his reasons why surgery is the right choice for him.

VIDEO

After being a part of the weight loss and healthy living community over the years, I’ve observed what I think is an unfair bias against bariatric surgery. People can view those who decide to get surgery as lazy or reckless. People who have lost weight without surgery often like to let you know they did it “the hard way.” But I don’t think surgery should be viewed as the easy way out.

All of us who are or have been significantly overweight got that way because we have serious problems. Many of the problems are psychological, some are physical, but you don’t get to be 100+ pounds overweight just because you like chocolate a little too much. For people like us, In order to lose and maintain weight loss, you need to work through many, many issues. I was able to work through enough of my psychological problems with food to get to a place where I could physically lose and maintain a significant weight loss without bariatric surgery. Not everyone is able to do that. It isn’t because they don’t try hard enough, because they’re looking for a shortcut, or because they’re intrinsically weaker, they just have a problem that might require a different solution. Weight loss surgery allows them to address the physical nature of their addiction in the hope they will be able to correct the emotional side of it in time.

Surgery isn’t some magical cure where a wizard waves his wand over your body and your stomach shrinks and your mind is healed. Surgery simply physically forces someone into eating less for a period of time. It gives people an opportunity to lose an often large amount of weight, while they work on their relationship with food. People who get surgery need to eat a very restrictive diet and are often required to also address mental health issues. From the people who’ve undergone surgery that I’ve talked with and from the stories I’ve heard, I think it’s more than fair to say it’s still very hard work. But it gives people a chance to succeed when they have failed with more traditional methods. And in general, surgery can be successful in helping people lose at least a moderate amount of weight and cure comorbidities associated with obesity like diabetes and sleep apnea.

Surgery isn’t the first choice for anyone. The operating room is often at the end of a very long road. Many people who find success with surgery were lifelong dieters—people who have tried every diet imaginable but for whatever reason just couldn’t make it work. We live in an amazing time for medical technology and it would be foolish for people not to avail themselves of every option available to improve their health, or in many cases, save their life.

Weight Loss

Adding tobacco to cannabis doesn't affect the high, but impacts memory and heart

Adding tobacco to a cannabis joint doesn't improve the experience of being stoned, but it does reduce the memory impairment inherent to cannabis use, finds a new UCL study published in Psychological Medicine.

The study is the first to look at how cannabis and tobacco interact when mixed together in joints, which is how the majority of cannabis users in Europe consume the drug.

"There's a persistent myth that adding tobacco to cannabis will make you more stoned, but we found that actually, it does nothing to improve the subjective experience," said the study's lead author, Chandni Hindocha (UCL Clinical Psychopharmacology Unit).

The study participants were 24 healthy, non-dependent but experienced users of cannabis and tobacco. They each took part in four sessions, smoking joints that included: cannabis and tobacco, cannabis and a placebo, tobacco and a placebo, or just the placebo of both. Their episodic memory was tested by having to recall passages of prose, which they heard before and after smoking, and they completed a task to test spatial working memory. The study team measured their heart rate and blood pressure, and participants rated their mood and experiences.

Consistent with previous studies, cannabis impaired the participants' memory. Adding tobacco reduced this impairment, which the researchers say relates to prior findings that nicotine can improve concentration. Heart rate was highest when tobacco was combined with cannabis, while there was a moderate increase in blood pressure among participants who combined the drugs, which the researchers say could add to the cardiovascular risk of smoking cannabis.

"In a previous study, we found that the large majority of cannabis users in Europe smoke cannabis with tobacco. Tobacco's ability to reduce the memory-impairing effects of cannabis may be part of why people add it to their joints," Hindocha said. "Surprisingly little research has been done on how tobacco might alter the effects of cannabis. As cannabis gets legalised in more countries, it is essential that any changes in cannabis policy consider their interrelationship."

Senior author Professor Val Curran (UCL Clinical Psychopharmacology Unit) said: "There is a clear public health implication here, suggesting that smoking tobacco with cannabis does not improve the stoned feeling but is still worse for physical health."

Dr Tom Freeman (Senior fellow of the Society for the Study of Addiction), who was part of the research team while based at UCL, said: "We now know that tobacco can reduce some of the unpleasant effects of cannabis in the short term, by boosting memory and attention. These findings provide new insight into why people add tobacco to their joints, and are often addicted to tobacco after they quit cannabis."

Article: Acute memory and psychotomimetic effects of cannabis and tobacco both 'joint' and individually: a placebo-controlled trial, C. Hindocha, T. P. Freeman, J. X. Xia, N. D. C. Shaban and H. V. Curran, Psychological Medicine, doi: 10.1017/S0033291717001222, published 31 May 2017.

Smoking Cessation Feeds

Don’t Beat Yourself Up!

What are thousands of women all over the country doing today? Beating themselves up about eating and drinking too much over the holiday weekend. No, not everyone will feel this way after the parties are over and the coals have died on the grill. There are tons of people who will pat themselves on the back for making healthy […]

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1. Tips for Weight Loss Over 40
2. The Potential Dangers of Detox or Diet Tea
3. Food Packaging and Labeling Could Be Incorrect

Weight Loss

Mini House Tour

Just a little iPhone tour of the new house! We had our final walk through and will officially close on the 16th. 

Split garages - one is a 2 car and one is a single. I call the big one cause I'm terrible at parking. 

Front door and my favorite spot - the 'mudroom' area with the built ins for jackets and shoes. Both of my children have an abundance of both thanks to an Oma who thinks they outgrow them monthly :)

Entry way.

To the right is Oliver office, lots of light!

Right past that is the laundry room, we also have enough room for our extra fridge {aka the chicken fridge!}.

Then we go past the stairs to the living room/kitchen.

Across from the laundry room is the 'dining' room which will be used for more of a family office/homework area.

Living Room - still need to get a mantle made.

Kitchen - absolutely love that we were able to get dark lowers and white uppers! Not a fan of the fixtures, but I'll wait until we move in to order any I just can't decide when I'm not living there and seeing it every day.

My kitchen gets lots of natural light and has the cutest little window seat to the right. Just need to find the perfect table!

Quartz counters - dark grey Blanco sink.

Master. Double the windows I have now which I love but going to be a small fortune to shade/curtain them all.

Masterbath. I was a bit worried about the dark grey flooring, but with the white cabinets I think it turned out great!

I am also pretty excited about a shower seat! We have the smallest little shower now and it's like upgrading to a king size bed for the first time LOL You'll never want to go back!

The house backs up to a greenbelt so our fence is not a privacy fence, Oliver is afraid everyone will see him naked so we need to get blinds asap. 

I'll continue with the upstairs another day!

Sources:

Paint: Sherwin Williams agreeable grey

Kitchen Counter: Quartz Lusso

Cabinet Colors Sherwin Williams Extra White and Mindful Grey

Backsplash : Interceramic Marble Mosaic {contemporary blend lantern}Bath

Flooring Napa Vintage Plank Tile 

Masterbath floor: Interceramic Habitat Smoke 12x12

Weight Loss

Leukoplakia: Symptoms, causes, and prevention

Leukoplakia is a condition that causes thick, plaque-like white patches on the tongue, gums, and lining of the mouth.

Mouth irritants and irritating activities, such as smoking, often cause leukoplakia. Typically, cases of white patches in the mouth are harmless and symptoms resolve on their own. However, if the condition is leukoplakia, it can be associated with oral cancer.

What is leukoplakia?

The World Health Organization (WHO) define leukoplakia as oral, white lesions of a questionable risk not related to any other non-serious conditions.

Leukoplakia is more of a clinical term than a specific condition, used to describe a wide range of white mouth sores.

Biopsy and testing are necessary to confirm true cases of leukoplakia.

The tests and terms that are used vary between different organizations.

Symptoms

Leukoplakia causes thick, raised, plaque-like white patches on the mucous membranes of the mouth.

Leukoplakia is a term used to describe white lesions on the tongue, gums, and mouth lining.

Patches may also appear transparent or gray and usually have at least one area with a clear margin. Cracking may also occur.

Although they can be bothersome depending on the type, leukoplakia patches are often painless.

Commonly affected regions include:

• inner lining of the cheeks
• gums
• bottom of the mouth under the tongue
• tongue

In some cases, leukoplakia patches also affect other regions of the body aside from the mouth. Of these areas, the genitals are most frequently affected.

When to see a doctor

Many cases of white patches in the mouth go away on their own without any specific treatment aside from oral hygiene or stopping irritating activities.

However, if the white patch is leukoplakia, a long-lasting mouth lesion, it can sometimes signal serious health complications that require medical treatment.

Although it is not a cause of cancer, leukoplakia is thought to raise the risk of oral cancer. Oral tumors often form within persistent or severe leukoplakia patches.

In many cases, ongoing leukoplakia has been found to be precancerous, a change in cells that occurs in the process of cancer development. Oral cancer develops over time and in stages. The most common oral cancer is squamous cell carcinoma.

According to WHO, more than 529,000 people throughout the world will be diagnosed with oral cancer each year. Most people who develop oral cancer are long-time smokers and over the age of 40.

People should see a doctor if they develop leukoplakia symptoms that include:

• white patches speckled with raised, red regions
• white lumps with dark or red patches
• patches with an irregular or non-consistent texture
• difficulty eating, swallowing, or moving the jaw
• sores that last for more than 2 weeks without healing
• changes to surrounding tissues in the mouth
• ear pain or popping during swallowing

Causes

Researchers are still sorting the specifics of how and why leukoplakia occurs.

Long-term tobacco use may cause leukoplakia.

Chronic irritation seems to play a major role in most cases. Ongoing damage to oral tissues appears to cause them to enlarge, thicken, and often develop a substance called keratin.

Keratin is a protein crucial to the health of the outer layer of the skin. Keratin provides the structure for skin cells and protects them from injury and stress. The protein is also key to wound healing.

Small, white patches in the mouth are extremely common in response to minor injury and are typically not a sign of leukoplakia.

As with most health conditions, there is no single or definitive cause for leukoplakia. Tobacco use of any kind is considered to be the largest influencing factor in developing the condition.

In general, anything that causes damage or stress to the tissues of the mouth may be a risk factor for leukoplakia.

Factors that have been suggested to play a role in the condition include:

• prolonged or excessive tobacco use
• human papillomavirus (HPV), the same virus known to cause cervical cancer
• conditions that weaken the immune system, such as HIV, chemotherapy, and organ surgery
• conditions that cause ulcers or are related to them
• severe or frequent burning of the mouth from hot liquids or foods
• excessive or prolonged use of abrasive oral products, such as teeth whiteners and polishing devices
• poorly fitting dentures, braces, bite plates, or retainers
• jagged or rough teeth surfaces
• excessive or prolonged use of steroid inhalers without rinsing the mouth afterwards
• poor oral hygiene
• cheek or tongue biting
• excessive alcohol use
• chewing certain nuts and leafs, such as betel leaf and areca nut

Leukoplakia is often mistaken for a yeast infection given their similar appearance.

A type of leukoplakia called hairy leukoplakia is common among people with weakened immune systems. The condition causes leukoplakia patches that have a fuzzy appearance. Hairy leukoplakia lesions are painless.

Hairy leukoplakia is considered an early warning sign of an excessively stressed or weakened immune system. It can be the first physical symptoms of HIV and AIDS. Hairy leukoplakia is also linked to mononucleosis, or the Epstein-Barr virus.

Diagnosis and treatment

A doctor will usually diagnose leukoplakia by ruling out all other potential causes. This often includes a physical exam and review of medical history.

If leukoplakia is suspected, biopsies will likely be performed to rule out cancer.

Commonly used biopsies to include:

• Oral brush biopsy: A small spinning brush collects cells from mouth patches for examination.
• Excisional biopsy: Patches are removed surgically for examination. An ear, nose, and throat (ENT) specialist often becomes involved in the treatment and monitoring of the case at this point.

If cancer is not uncovered, the first line of treatment recommended for most cases is to remove contributing factors, such as tobacco use. Good oral hygiene is also advised.

If the patches do not clear up on their own, they may be removed by a doctor, often with a with a scalpel.

Follow-up appointments are recommended frequently for ongoing cases and typically yearly for resolved cases. Leukoplakia recurrences are common.

When associated with conditions like HIV, antiviral medications may be prescribed.

If pre-cancerous or cancerous cells are discovered, additional testing measures will be necessary to determine the extent of the condition. Treatment is based on the type of cells present. Though it is difficult to accurately estimate, about 5 percent of oral leukoplakia cases are thought to lead to oral cancer.

Ways to prevent leukoplakia

Good oral hygiene and stopping activities that damage or stress the mouth lining are the easiest ways to manage and prevent leukoplakia.

Recommended ways to prevent leukoplakia and its complications include:

Routine examinations at the dentist and at home can promote good oral health.

• avoiding tobacco products of any kind
• avoiding inhaled or smoked products including cannabis, cloves, and resin
• reducing or stopping alcohol consumption
• routine self and physician exams
• routine dental exams and cleaning
• avoiding abrasive dental hygiene products, such as whiteners and rinses
• ensuring cavities are filed properly and not rough or uneven
• ensuring dental devices, such as dentures and braces, fit well without rough or exposed edges
• keeping mouth wounds clean
• waiting for hot drinks or foods to cool before drinking
• avoiding candies or chewing products that have rough edges or cause mouth irritation
• eating a healthful, balanced diet to avoid nutrient imbalances or deficiencies
• avoiding foods that cause allergic reactions
• practicing safe sex, including the use of a condom or dental dam during oral intercourse

Written by Jennifer Huizen

Smoking Cessation Feeds

Tierra lost 59 pounds

Transformation of the Day: Tierra lost 59 pounds. This mom of five battled baby weight, depression and anxiety. Since December, she has worked to release the pounds and improve her health by exercising and eating right. Check out her weight loss journey. I started gaining weight after I graduated from high school. I stopped being active and I […]

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Obesity can cause cardiovascular ill-health, even in the young

Higher than normal body mass index (BMI) is known to lead to cardiovascular ill-health in mid-to-late life, but there has been limited investigation of its effect in young, apparently healthy, adults. Researchers have now shown that having a higher BMI can cause worse cardiovascular health in those aged as young as 17, according to a study presented to the annual conference of the European Society of Human Genetics.

Dr Kaitlin Wade, a Research Associate at the Medical Research Council Integrative Epidemiology Unit (MRC-IEU) at the University of Bristol, Bristol, UK, and colleagues used data from The Avon Longitudinal Study of Parents and Children (ALSPAC) to investigate the potential link between increased BMI and cardiovascular health. "ALSPAC is a world-leading birth cohort study, started in the early 1990s with the inclusion of more than 14,000 pregnant mothers and their partners and children, and provides an excellent opportunity to study environmental and genetic contributions to a person's health and development. It was therefore ideal for this purpose," Dr Wade will say.

The researchers hypothesised that cardiovascular risk due to increased BMI was likely to emerge in earlier life. The design of existing observational studies (those just looking for associations in the population) have meant that they are unable to make a distinction between correlation and causation. The MRC-IEU specialises in the use of genetics to help these difficult analytical situations and in this case researchers were able to use genomic data from ALSPAC to detect the likely causal relationship between higher BMI and higher blood pressure and left ventricular mass index (LVMI) in those aged 17 and 21. A thickening of the left ventricle in the heart (hypertrophy) means that it has to work harder to pump blood and is a common marker for heart disease.

Higher BMI did not appear to have an effect on heart rate in these young adults, although previous studies have shown an association - most likely due to bias caused by the mixing of effects of an additional factor resulting in a distortion of the true relationship (confounding). "Our results showed that the causal impact of higher BMI on cardiac output was solely driven by the volume of blood pumped by the left ventricle (stroke volume). This, at least in part, can explain the causal effect of higher BMI on cardiac hypertrophy and higher blood pressure that we observed in all our analyses," says Dr Wade.

The results support efforts to tackle the obesity epidemic from an early age in order to prevent the development of cardiovascular changes known to be precursors of cardiovascular ill-health and disease. "It is the first time that the nature of this relationship has been shown in group of young adults where it has been possible to draw improved conclusions about its causation," says Dr Wade.

The researchers are now trying to untangle the relationship between higher BMI and disease mechanisms including metabolomics (the study of the chemical processes involved in the functioning of cells and the abundance and diversity of microbes living in the gut - the gut microbiome). "We have also begun an analysis of the causal role of higher BMI on detailed measures of cardiac structure and function within the ALSPAC data. We hope to further explore these associations within an older population - the UK 1946 birth cohort.

"Whilst randomised controlled trials are important for disentangling cause and effect in disease, they are expensive, time-consuming and labour-intensive. Modern genomics allows us to detect causality more quickly and cheaply, and the availability of large quantities of genetic data means that we can overcome the limitations of observational epidemiological studies. We believe that there are clear messages for cardiovascular health in our findings and we hope that they may lead to increased efforts to tackle obesity from early life," Dr Wade will conclude.

Chair of the ESHG conference, Professor Joris Veltman, Director of the Institute of Genetic Medicine at Newcastle University¸ Newcastle, United Kingdom, said: "Distinguishing between correlation and causation is tremendously difficult in medical sciences, especially for complex interactions like those between obesity and cardiovascular disease. In this study, statistical genetics approaches were applied to longitudinal cohorts from the UK to improve this. The scientists could demonstrate that obesity also causes poorer cardiovascular health in young adults. In contrast, higher BMI did not seem affect heart rate in this group.''

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Weekly Coffee Date

Hi Friends! We finally moved in to the new house! We spent our first night yesterday and although most of our rooms are still empty and we have a lot of painting ahead of us, we’re so excited just to be here. When I get things up to picture quality shape I will absolutely share more. I hope everyone has a good Memorial Day weekend and takes some time to remember those who died while serving their country. I’d love to hear about some of your Memorial Day plans or traditions!

Here is a brief history on Memorial Day. Its traditions date back to the Civil War but it wasn’t declared a national holiday until 1971.

Sleep has always been difficult for me and now I can add this to the long list of things I think about as I lay awake at night. Lack of sleep may cause your brain to “eat itself.”

I’ve been known to buy a pair or two of jeans with some fashionable rips but I’m not sure I could shell out 400 bucks for these jeans covered in fake mud at Nordstrom.

A fascinating story about doing eye surgery on a 600-pound tiger at a wildlife retreat in Australia.

If you are a Bachelor/Bachelorette fan like me you might enjoy this in depth mathematical analysis of Bachelorette contestants.

photo by dorothee brand for belathee photography

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Dorothy lost 148 pounds

Transformation of the Day: Dorothy lost 148 pounds. Over the course of 15 years, she experienced significant weight gain. When her weight reached over 350 pounds, she put her faith in action. Prayer, surgery, healthy food and regular exercise was the perfect combination. What was your motivation? I wasn’t always overweight. Over the past 15 […]

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Medical research: Antibody reduces body fat in a mouse model of menopause

A newly discovered antibody, trialled in a mouse model of menopause, may help to boost bone mass and reduce body fat, a paper published online in Nature suggests. Further research is needed to determine whether these findings will translate to humans, but the study could aid the development of a single drug to help treat both post-menopausal osteoporosis and weight gain, and obesity in general.

Loss of bone mass and increased levels of visceral body fat are common features of menopause. Here, Mone Zaidi and colleagues show how treatment with an antibody against part of the pituitary hormone follicle-stimulating hormone increases bone mass and reduces adiposity in mice that have had their ovaries removed. The antibody treatment also reduced adiposity in regular mice fed a high-fat diet. Mice treated in this way showed increases in oxygen consumption, physical activity and thermogenesis (heat production) in brown and beige fat.

Current anti-obesity treatments, which tend to work by reducing appetite or blocking nutrient absorption, have limited efficacy and can cause side effects. The authors suggest that a humanized version of the newly reported antibody might also be of potential use in other conditions involving visceral adiposity, such as metabolic syndrome, cardiovascular disease, cancer, diabetes and polycystic ovary disease.

Article: Blocking FSH induces thermogenic adipose tissue and reduces body fat, Mone Zaidi et al., Nature, doi: 10.1038/nature22342, published online 24 May 2017.

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Angela lost 20 pounds and lots of body fat

Transformation of the Day: Angela lost 20 pounds. Her body fat percentage went from 38% to 24% and she no longer has to take blood pressure or diabetes medication. She has taken control of her life and her health. Check out how she did it. After many years of uncontrolled hypertension and countless hospitalizations, Coach Anthony Elfonzia […]

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Why does dieting not work? Study sheds light

Many of us know from experience that losing weight is a feat of endurance. Some diets will work, others won't, and despite our best efforts, it might seem at times as though a diet makes us put on even more weight. So why does dieting not work? A new study finds a mechanism that may explain how our body limits weight loss, working against us when we are trying to lose weight.

New research helps to explain why sometimes, diets simply do not allow us to lose weight.

New research published in the journal eLife has uncovered a mechanism in mice that may be responsible for those frustrating moments in a dieter's life when nothing seems to work.

Mice, our fellow mammals, share enough similarities with the human body to provide a good model for understanding how our body responds to weight loss efforts.

The team of researchers - led by Dr. Clemence Blouet from the Metabolic Research Laboratories at the University of Cambridge in the United Kingdom - examined a group of neurons in the brain's hypothalamus and their role in regulating appetite.

The hypothalamus is a brain area responsible for producing hormones that regulate a series of bodily functions, ranging from body temperature and hunger, to mood, libido, and sleep.

This brain region contains a group of neurons called "agouti-related neuropeptides" (AGRP), which play a key role in regulating appetite. When AGRP neurons are "on," we want to eat, but when these neurons are deactivated, they can make us stop eating almost completely. AGRP neurons have the same effect in animals.

Testing the effect of AGRP neurons in mice

Dr. Blouet and team used genetics to switch these neurons "on" and "off" in mice. They used transgenic mice that had been modified to have the hM3Dq designer receptor, which can only be activated by designer drugs.

This genetic "shortcut" was tested in previous studies, which used evolved G protein-coupled receptors to control the neural activity in mice remotely.

The mice were examined in special "metabolic chambers" that can measure energy expenditure. They were also fitted with probes that measured their body temperature - which is also an indicator of how much energy the body is expending.

Dr. Blouet and colleagues took energy expenditure measurements in different situations - namely, in situations where food was either more or less available.

The experiments revealed that "artificially activating the neurons in mice that don't have access to food increases the animals' activity levels but reduces the rate at which they burn calories."

This helps the mice to maintain the same weight. However, when the small rodents were allowed to eat - or even just smell or see the food - their energy expenditure levels went back to normal.

"Finally, exposing mice to a high-fat diet for several days inhibits their AGRP neurons, and causes the animals to burn calories at a faster rate," report the authors.

In other words, AGRP neurons regulate our appetite depending on the amount of food that is available.

The study's lead investigator explains further:

"Weight loss strategies are often inefficient because the body works like a thermostat and couples the amount of calories we burn to the amount of calories we eat. When we eat less, our body compensates and burns fewer calories, which makes losing weight harder.

Our findings suggest that a group of neurons in the brain coordinate appetite and energy expenditure, and can turn a switch on and off to burn or spare calories depending on what's available in the environment. If food is available, they make us eat, and if food is scarce, they turn our body into saving mode and stop us from burning fat."

Dr. Blouet goes on to speculate that from an evolutionary perspective, such a mechanism may have evolved in order to help animals cope with famine. Evidently, in the case of dieting, the brain cannot tell that the person is intentionally trying to lose weight.

The study's first author, Dr. Luke Burke, also explains what these findings mean to the person who is trying to lose weight:

"This study could help in the design of new or improved therapies in future to help reduce overeating and obesity. Until then, [the] best solution for people to lose weight - at least for those who are only moderately overweight - is a combination of exercise and a moderate reduction in caloric intake."

Learn how mindful eating may help people to lose weight.

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Weight loss after gallbladder removal: Causes and how to manage it

Gallbladder removal surgery is also called a cholecystectomy. It is a very common procedure. The gallbladder is a small organ that is part of the digestive system and is not essential for survival.

The gallbladder stores bile, which is a substance that is produced by the liver. Bile is necessary to break down and digest fats.

A person usually has a cholecystectomy if they get gallstones, which are collections of hardened substances that form within the gallbladder. These stones can cause ongoing episodes of abdominal pain, inflammation, or infection of the gallbladder.

Gallstones can also cause blockages in the duct of the gallbladder and the duct between the liver and pancreas. This can lead to further complications, such as pancreatitis or inflammation of the pancreas.

Fast facts on weight loss after gallbladder removal:

• A person can live without their gallbladder.
• When gallstones become a problem, surgery is usually required to remove the gallbladder.
• It is not uncommon for people to lose a little weight after having a cholecystectomy.
• There are several strategies, including exercise and diet, that can be used to make this short-term weight loss a more permanent change.

What causes weight changes after surgery?

Weight loss after gallbladder surgery may be caused by pain medication, surgical side effects, or a bland diet.

There are several reasons for weight loss after gallbladder removal. These include:

Following a low-fat diet

Following a low-fat diet for a few weeks before surgery reduces the number of calories taken in. It is not uncommon for people to experience some weight loss as a result of these dietary changes.

Surgical side effects

Some of the side effects of surgery, such as diarrhea, nausea, or vomiting can also cause weight loss.

Some people experience prolonged diarrhea after a cholecystectomy. Doctors are not sure why this happens, but it may be the result of excess bile being present in the digestive system.

Some people also experience a decreased appetite for several weeks following surgery.

Pain medication

Pain medication administered after the surgery can cause constipation. Pain and constipation can also reduce the desire to eat, which could reduce caloric intake and cause weight loss.

Bland diet

While recovering from surgery, most people will be unlikely to tolerate anything too spicy or rich. Temporarily following a bland diet, which is also likely to be lower in calories can cause mild weight loss.

Surgical recovery

Recovering from surgery can be tough. How the surgery was performed can impact the recovery process.

Traditional surgery tends to come with a more difficult recovery and more pain. Additional pain medication may be required, which can lead to a diminished appetite.

In most cases, weight loss after gallbladder surgery is just a temporary issue. Once the body has adjusted, usually within a few weeks, weight loss will slow down or stop.

Weight management after surgery

After gallbladder removal, it is essential to eat a healthful diet and be more active.

People must understand that fad diets and "quick fixes" aren't just ineffective; they can be dangerous. The safest ways to lose weight are:

• following a healthful diet
• being more active
• eating a well-balanced diet that is rich in fruits, vegetables, low-fat dairy, lean protein, and fiber
• eliminating empty calories from sugars and fats, such as those in sweetened drinks and candy, can help both with weight loss and long-term health concerns

Living an active lifestyle is essential for weight loss after gallbladder removal. It is important to speak with a doctor about when it is appropriate to return to or begin an exercise routine after surgery.

Someone with a significant amount of weight to lose should speak with their doctor for advice and support.

The doctor will likely recommend taking a little time off after surgery before working out. Once cleared to return to activity, walking, biking, yoga, or swimming are excellent choices.

Diet after surgery

A high-fat diet can cause gallstones. As a result, people are frequently advised to follow a low-fat diet for a few weeks before the surgery. Once the surgery is over, most people can slowly return to a regular diet.

Though a doctor may not prescribe a special diet, a bland diet can minimize abdominal or digestive discomfort after surgery.

The diet may include:

• avoiding fried, fatty, or greasy foods
• not eating spicy foods
• avoiding foods that cause gas
• reducing caffeine intake
• eating smaller meals
• increasing fiber intake slowly

In order to minimize the risk of side effects after gallbladder surgery, it may be preferable to start with small meals.

Common side effects after surgery

After surgery, there may be some side effects, including indigestion and gas.

Side effects from the surgery should only last a few weeks after the procedure. If they last longer than a few weeks, report it to the surgeon.

Common side effects of gallbladder removal include:

Someone experiencing these side effects should check in with their doctor about medication or lifestyle changes that can relieve their symptoms. It can also be helpful to track what aggravates or triggers the side effects and avoid them if possible.

Report any other abnormal symptoms to a doctor. These include:

• fevers
• worsening stomach pain
• nausea and vomiting that does not go away
• jaundice - yellowing of eyes and skin
• skin wounds that are warm, red, draining, or painful

Who is affected by weight loss after gallbladder removal?

People with gallstones are the most likely to have their gallbladder removed, and so are more likely to be affected by weight loss after surgery.

In some cases, gallstones don't cause any symptoms. In other cases, they can be very painful, and irritate the gallbladder or pancreas. A cholecystectomy is the most effective treatment for frequent bouts of pain, inflammation, or infection due to gallstones.

Written by Nicole Galan

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Mikita lost 76 pounds

Transformation of the Day: Mikita lost over 70 pounds. This blogger and mom of 3 was on a mission to flatten her belly by her 40th birthday. She changed her lifestyle, one habit at a time. Drinking lots of water, eating healthier food and exercising regularly was the right combination. Check out her story. I just wanted […]

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How Mary Gould Lost 245 Pounds

Weight Loss Win is a weekly series I do for Yahoo Beauty. Here is an excerpt from this week’s inspiring story.

Mary Gould Lost 245 Pounds: ‘I Decided It Was Time to Reclaim My Life and Become the Best Version of Myself’

Mary Gould is 39, 5 feet 6 inches tall, and currently weighs 225 pounds. In 2015, after suffering a life-altering health crisis and gaining a large amount of weight, she was able to lose more than 200 pounds and regain control of her life. Click here to read the story of her weight-loss journey.

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Kristin lost 135 pounds

Transformation of the Day: Kristin lost 135 pounds. At 305 pounds, she made the decision to invest in herself and release the weight. She says that this transformation has allowed her to be a better mother, sister, friend, aunt and life partner. Check out how she took action. I am a work in progress and I […]

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Amber lost 27 pounds

Amber lost 27 pounds. She’s been working hard since March and isn’t waiting until the end of her journey to celebrate her progress. Prayer, support from her daughters and embracing healthy habits is working for her. What was your motivation? I had completely given up on myself. I looked at this before picture and was in tears. […]

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Best apps for quitting smoking

Need help to stop smoking? Medical News Today have found the best apps for quitting smoking to help you kick the habit for good and become smoke-free.

Smoking Cessation Feeds

You Are Not a Garbage Disposal

In my house growing up food was a precious commodity. It was how my parents showed love, it was how we celebrated, how we grieved, it brought us together. And something that precious was never, ever, to be wasted. When you finished your first serving, mom would offer you more. Dinner wasn’t over until all the food was gone.

Over the years, learning to leave this mindset behind has been extremely difficult. The thought of throwing food away is repulsive to me—even the thought of putting it away for leftovers leaves me a little unsettled. I rapidly project myself into the future and try to plan exactly who is going to eat the leftovers and in what quantity so I can mentally zero out the food balance sheet (Daniel is a godsend for any leftover anxiety I may have, since he loves them). But when I find myself eating just to finish my plate, or eating for the sake of not wasting, I try to remind myself, you are not a garbage disposal. The food I don’t need to eat can either end up on my body, as pounds, or in the trash. And while both scenarios are a sad, unnecessary waste, I get to choose where the food goes.

If you struggle with this, too, the best thing you can do is figure out how much food you or your family need and prepare the right amount. Of course, sometimes you may be in a situation where that isn’t possible—and waste is more or less inevitable, in those cases, it’s important that you eat the amount of food you want to eat (or, the amount you know you should eat). If any food is left over, pack it up, bring it home, and put it in the fridge. Maybe someone will eat the leftovers; maybe no one will; that’s OK. You tried. Whether you’re throwing food in the trash or forcing food you don’t need or want down your throat, you are wasting it, because you are not a garbage disposal.

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