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Why Sardines Are So Good for Weight Loss

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For decades, the only time you’d hear sardines mentioned would be in reference to something else being ‘as packed as tightly as a can of sardines.’ But there is a sea change afoot. Influencers from TikTok to You Tube to Instagram are beginning to sing the praises of the lowly sardine in a new way: as a key player in successful weight loss.

Do the little fish deserve the buzz? Are sardines good for weight loss? “Without a doubt,” says Annette “Dr. Boz” Bosworth, M.D., a Florida-based internist and rising YouTube star herself. Dr. Boz says she’s seen sardines help even the most frustrated dieters slim down. Take Georgia grandmother Deb Hamilton, 61, for example. She used sardines and Dr. Boz’s guidelines to drop a whopping 17 pounds in a single week! Read on to discover how Dr. Boz recommends using sardines for weight loss.

What exactly are sardines?

Sardines are small, oily fish that are part of the herring family. The term “sardine” does not actually refer to a single species of fish, but rather to a group of several types of small, oily fish that are commonly canned and consumed by humans.

Sardines are generally available canned, often in oil, water, tomato sauce, or mustard. Canned sardines can be eaten right out of the can or used in a variety of dishes. And you can find them in your local grocery store or online with no problem.

What makes sardines so healthy?

Sardines are exceptionally nutrient-dense, explains Dr. Boz. They boast ideal doses of healing amino acids, magnesium, vitamin D and a highly absorbable form of calcium. These little fish are also one of the most inexpensive sources of protein in the world: One serving of sardines will deliver 16 grams of protein and run you just a little over $1.

Best of all, just one serving of sardines delivers 2200 mg of omega-3 fatty acids, which the NIH says is more than twice as much that than you get from a typical fish oil pill.

“Let me just brag on how good those omega-3s are for you. They’re good for your brain, they’re good for your heart and your overall heath,” says Dr. Boz. Omega-3s also help reduce the harmful inflammatory effect of other fats we may eat — and many experts believe reducing inflammation also aids in weight loss.

How sardines speed weight loss

Dr. Boz is a proponent of the keto diet, which she credits with helping restore her ailing mom’s health. Keto works by lowering carbs so our bodies can’t make enough blood sugar for fuel. At that point, the body starts turns to burning fat fat for fuel, and in doing so, creates compounds called ketones that become our new fuel. When we’re running on ketones, research shows body fat begins to burn off significantly faster as metabolism speeds up.

Dr. Boz, a keto coach, went looking for a way to help people maximize ketone production, “and I kept reading about small fish,” she says. “When I first mention sardines, people yell, ‘No!’” But that’s before they realize sardines taste a lot like tuna and can quickly improve blood sugar levels and keto diet results. And she says sardines makes keto far more powerful.

When it comes to sardines and weight loss, Dr. Boz says all those omega-3s in sardines are key because they help stimulate ketone production. And that means more fat is able to be burned. “No other food compares,” she says. Dr. Boz is a fan of incorporating sardines into any healthy menu. But to help jumpstart weight loss, she created a 3-day sardine challenge that she says can do pretty amazing things. “People go from saying, ‘I’d never do that’ to, ‘I want do it again!’” 

Why do a 3-day sardine challenge for weight loss?

A 3-day sardine challenge is a shortcut to get better weight loss results on keto. Why might you need a jumpstart? If you try keto-style eating after years of struggling with blood sugar issues, your cells may be so damaged that they struggle to respond. But research shows adding two weekly servings of sardines makes a healthy diet significantly more likely to reverse severe prediabetes. Dr. Boz coached one diabetic woman who wasn’t seeing much difference on a traditional keto diet. She tried the sardine challenge and saw a 460% rise in ketones as her blood sugar fell to normal for the first time in years. 

How do you do the 3-day sardine challenge?

The 3-day sardine challenge for weight loss is exactly what you think: Eat only sardines in oil for 72 hours. The clock starts when you eat your first bite of sardines. “Eat as many as you like, whenever you like. There are no limits and no hunger,” Dr. Box says. You can pan-fry or air-fry them if you like for crispiness. You can also eat them right from the can.

Eat only as much as you need to feel satiated. “If you can’t get past the flavor, you can have some carb-free hot sauce,” Dr. Boz says. But beyond that or another carb-free seasoning, you should only consume sardines in oil, salt, water and black coffee. Keep it up for three days. Then have one last can of sardines. “I don’t let you end the fast until you eat your last bite of sardines at the 72nd hour.” 

It worked for Patti — she lost 5 pant sizes and got off 6 meds!

Patti Bodner lost 5 sizes and reversed diabetes using a 3-day sardine challenge.Krystal Radlinski/vervestudio.com

Hoping to get off pricey insulin, Patti Bodner tried keto. “My cravings went away, and the weight just started falling off,” recalls the Florida grandmother, 67, a lifelong dieter. Did she plateau? Yep, and her diabetes was better but not gone. So she dove into Dr. Boz’s 3-day sardine challenge. “I’d never had a sardine, but I figured they had to be better than insulin,” Patti says. She found them tuna-like and ate them with mustard for 72 hours. “I had no hunger and crazy energy.” 

After 25 years of diabetes, her A1C finally fell back to normal. She eventually lost 5 pants sizes. “I was led to believe I had a disease that could only get worse. Now I’m off insulin and five other meds. It saves me $1,000 a month at the pharmacy. I’m also back to my high school weight. This has been a miracle!”

But are sardines high in mercury? 

Sardines actually have far less mercury than large firsh like tuna and swordfish and even contain about half the mercury in salmon (which is itself a low-mercury fish). “The rule is the smaller the fish, the smaller the risk of mercury,” says Dr. Boz. “You would need to eat so many sardines to have a mercury risk that it’s not physically possible.”

What if I don’t like sardines? Is there a substitute?

Sardines are unrivaled, and there really is no substitute. Part of the reason is because people usually don’t go crazy for sardines as they might for, say, bacon—so you eat less overall, which is part of why the approach works so well. You’re giving your system a break from being overloaded as you flood it with sardine super-nutrients. 

For long-term success, make sardines part of a keto diet

Dr. Boz basic keto guidelines start with cutting carbs to 20 grams per day as you focus on fat-rich foods like avocado, eggs, cheese, buttered non-starchy veggies, fatty meat and especially sardines. You can do this using recipes like the one, below, to develop a taste for sardines before you try the 3-day challenge. 

Try this! Sardines-for-beginners salad recipe

Swap sardines for tuna in simple salads to quickly develop a taste for nature’s metabolic miracle food

  • 1 can sardines in oil 
  • 1 hard-cooked egg
  • 2 cups simple mixed salad
  • Olive oil, vinegar and seasoning

Use sardines straight from the can, or for firmer texture, sauté or air-fry using medium-high heat for about 5 minutes. Toss sardines with salad ingredients and dress to your liking. Note: In blind taste tests, folks don’t notice the highly nutritious bones/skin in traditionally packed sardines. But boneless/skinless versions are also available. Serves 1

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

A version of this article originally appeared in our print magazine, Woman’s World.

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What’s the greatest holiday gift: lips, hair, skin? Give the gift of great skin this holiday season

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Give the gift of great skin this holiday season

Skinstitut Holiday Gift Kits take the stress out of gifting

Toronto, October 31, 2024 – Beauty gifts are at the top of holiday wish lists this year, and Laser Clinics Canada, a leader in advanced beauty treatments and skincare, is taking the pressure out of seasonal shopping. Today, Laser Clincs Canada announces the arrival of its 2024 Holiday Gift Kits, courtesy of Skinstitut, the exclusive skincare line of Laser Clinics Group.

In time for the busy shopping season, the limited-edition Holiday Gifts Kits are available in Laser Clinics locations in the GTA and Ottawa. Clinics are conveniently located in popular shopping centers, including Hillcrest Mall, Square One, CF Sherway Gardens, Scarborough Town Centre, Rideau Centre, Union Station and CF Markville. These limited-edition Kits are available on a first come, first served basis.

“These kits combine our best-selling products, bundled to address the most relevant skin concerns we’re seeing among our clients,” says Christina Ho, Senior Brand & LAM Manager at Laser Clinics Canada. “With several price points available, the kits offer excellent value and suit a variety of gift-giving needs, from those new to cosmeceuticals to those looking to level up their skincare routine. What’s more, these kits are priced with a savings of up to 33 per cent so gift givers can save during the holiday season.

There are two kits to select from, each designed to address key skin concerns and each with a unique theme — Brightening Basics and Hydration Heroes.

Brightening Basics is a mix of everyday essentials for glowing skin for all skin types. The bundle comes in a sleek pink, reusable case and includes three full-sized products: 200ml gentle cleanser, 50ml Moisture Defence (normal skin) and 30ml1% Hyaluronic Complex Serum. The Brightening Basics kit is available at $129, a saving of 33 per cent.

Hydration Heroes is a mix of hydration essentials and active heroes that cater to a wide variety of clients. A perfect stocking stuffer, this bundle includes four deluxe products: Moisture 15 15 ml Defence for normal skin, 10 ml 1% Hyaluronic Complex Serum, 10 ml Retinol Serum and 50 ml Expert Squalane Cleansing Oil. The kit retails at $59.

In addition to the 2024 Holiday Gifts Kits, gift givers can easily add a Laser Clinic Canada gift card to the mix. Offering flexibility, recipients can choose from a wide range of treatments offered by Laser Clinics Canada, or they can expand their collection of exclusive Skinstitut products.

 

Brightening Basics 2024 Holiday Gift Kit by Skinstitut, available exclusively at Laser Clincs Canada clinics and online at skinstitut.ca.

Hydration Heroes 2024 Holiday Gift Kit by Skinstitut – available exclusively at Laser Clincs Canada clinics and online at skinstitut.ca.

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Here is how to prepare your online accounts for when you die

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LONDON (AP) — Most people have accumulated a pile of data — selfies, emails, videos and more — on their social media and digital accounts over their lifetimes. What happens to it when we die?

It’s wise to draft a will spelling out who inherits your physical assets after you’re gone, but don’t forget to take care of your digital estate too. Friends and family might treasure files and posts you’ve left behind, but they could get lost in digital purgatory after you pass away unless you take some simple steps.

Here’s how you can prepare your digital life for your survivors:

Apple

The iPhone maker lets you nominate a “ legacy contact ” who can access your Apple account’s data after you die. The company says it’s a secure way to give trusted people access to photos, files and messages. To set it up you’ll need an Apple device with a fairly recent operating system — iPhones and iPads need iOS or iPadOS 15.2 and MacBooks needs macOS Monterey 12.1.

For iPhones, go to settings, tap Sign-in & Security and then Legacy Contact. You can name one or more people, and they don’t need an Apple ID or device.

You’ll have to share an access key with your contact. It can be a digital version sent electronically, or you can print a copy or save it as a screenshot or PDF.

Take note that there are some types of files you won’t be able to pass on — including digital rights-protected music, movies and passwords stored in Apple’s password manager. Legacy contacts can only access a deceased user’s account for three years before Apple deletes the account.

Google

Google takes a different approach with its Inactive Account Manager, which allows you to share your data with someone if it notices that you’ve stopped using your account.

When setting it up, you need to decide how long Google should wait — from three to 18 months — before considering your account inactive. Once that time is up, Google can notify up to 10 people.

You can write a message informing them you’ve stopped using the account, and, optionally, include a link to download your data. You can choose what types of data they can access — including emails, photos, calendar entries and YouTube videos.

There’s also an option to automatically delete your account after three months of inactivity, so your contacts will have to download any data before that deadline.

Facebook and Instagram

Some social media platforms can preserve accounts for people who have died so that friends and family can honor their memories.

When users of Facebook or Instagram die, parent company Meta says it can memorialize the account if it gets a “valid request” from a friend or family member. Requests can be submitted through an online form.

The social media company strongly recommends Facebook users add a legacy contact to look after their memorial accounts. Legacy contacts can do things like respond to new friend requests and update pinned posts, but they can’t read private messages or remove or alter previous posts. You can only choose one person, who also has to have a Facebook account.

You can also ask Facebook or Instagram to delete a deceased user’s account if you’re a close family member or an executor. You’ll need to send in documents like a death certificate.

TikTok

The video-sharing platform says that if a user has died, people can submit a request to memorialize the account through the settings menu. Go to the Report a Problem section, then Account and profile, then Manage account, where you can report a deceased user.

Once an account has been memorialized, it will be labeled “Remembering.” No one will be able to log into the account, which prevents anyone from editing the profile or using the account to post new content or send messages.

X

It’s not possible to nominate a legacy contact on Elon Musk’s social media site. But family members or an authorized person can submit a request to deactivate a deceased user’s account.

Passwords

Besides the major online services, you’ll probably have dozens if not hundreds of other digital accounts that your survivors might need to access. You could just write all your login credentials down in a notebook and put it somewhere safe. But making a physical copy presents its own vulnerabilities. What if you lose track of it? What if someone finds it?

Instead, consider a password manager that has an emergency access feature. Password managers are digital vaults that you can use to store all your credentials. Some, like Keeper,Bitwarden and NordPass, allow users to nominate one or more trusted contacts who can access their keys in case of an emergency such as a death.

But there are a few catches: Those contacts also need to use the same password manager and you might have to pay for the service.

___

Is there a tech challenge you need help figuring out? Write to us at onetechtip@ap.org with your questions.

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Pediatric group says doctors should regularly screen kids for reading difficulties

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The Canadian Paediatric Society says doctors should regularly screen children for reading difficulties and dyslexia, calling low literacy a “serious public health concern” that can increase the risk of other problems including anxiety, low self-esteem and behavioural issues, with lifelong consequences.

New guidance issued Wednesday says family doctors, nurses, pediatricians and other medical professionals who care for school-aged kids are in a unique position to help struggling readers access educational and specialty supports, noting that identifying problems early couldhelp kids sooner — when it’s more effective — as well as reveal other possible learning or developmental issues.

The 10 recommendations include regular screening for kids aged four to seven, especially if they belong to groups at higher risk of low literacy, including newcomers to Canada, racialized Canadians and Indigenous Peoples. The society says this can be done in a two-to-three-minute office-based assessment.

Other tips encourage doctors to look for conditions often seen among poor readers such as attention-deficit hyperactivity disorder; to advocate for early literacy training for pediatric and family medicine residents; to liaise with schools on behalf of families seeking help; and to push provincial and territorial education ministries to integrate evidence-based phonics instruction into curriculums, starting in kindergarten.

Dr. Scott McLeod, one of the authors and chair of the society’s mental health and developmental disabilities committee, said a key goal is to catch kids who may be falling through the cracks and to better connect families to resources, including quicker targeted help from schools.

“Collaboration in this area is so key because we need to move away from the silos of: everything educational must exist within the educational portfolio,” McLeod said in an interview from Calgary, where he is a developmental pediatrician at Alberta Children’s Hospital.

“Reading, yes, it’s education, but it’s also health because we know that literacy impacts health. So I think that a statement like this opens the window to say: Yes, parents can come to their health-care provider to get advice, get recommendations, hopefully start a collaboration with school teachers.”

McLeod noted that pediatricians already look for signs of low literacy in young children by way of a commonly used tool known as the Rourke Baby Record, which offers a checklist of key topics, such as nutrition and developmental benchmarks, to cover in a well-child appointment.

But he said questions about reading could be “a standing item” in checkups and he hoped the society’s statement to medical professionals who care for children “enhances their confidence in being a strong advocate for the child” while spurring partnerships with others involved in a child’s life such as teachers and psychologists.

The guidance said pediatricians also play a key role in detecting and monitoring conditions that often coexist with difficulty reading such as attention-deficit hyperactivity disorder, but McLeod noted that getting such specific diagnoses typically involves a referral to a specialist, during which time a child continues to struggle.

He also acknowledged that some schools can be slow to act without a specific diagnosis from a specialist, and even then a child may end up on a wait list for school interventions.

“Evidence-based reading instruction shouldn’t have to wait for some of that access to specialized assessments to occur,” he said.

“My hope is that (by) having an existing statement or document written by the Canadian Paediatric Society … we’re able to skip a few steps or have some of the early interventions present,” he said.

McLeod added that obtaining specific assessments from medical specialists is “definitely beneficial and advantageous” to know where a child is at, “but having that sort of clear, thorough assessment shouldn’t be a barrier to intervention starting.”

McLeod said the society was partly spurred to act by 2022’s “Right to Read Inquiry Report” from the Ontario Human Rights Commission, which made 157 recommendations to address inequities related to reading instruction in that province.

He called the new guidelines “a big reminder” to pediatric providers, family doctors, school teachers and psychologists of the importance of literacy.

“Early identification of reading difficulty can truly change the trajectory of a child’s life.”

This report by The Canadian Press was first published Oct. 23, 2024.

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