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May 13

Gastroparesis Diet for Delayed Stomach Emptying : GiCare.com

Author: Frank W. Jackson, M.D.

Gastroparesis is the medical term for delayed stomach emptying. During the process of digestion, the stomach must contract to empty itself of food and liquid. Normally, it contracts about three times a minute. This empties the stomach within 90-120 minutes after eating. If contractions are sluggish or less frequent, stomach emptying is delayed. This results in bothersome and sometimes serious symptoms, as well as malnutrition, because food is not being digested properly.

Gastroparesis may be caused by various conditions such as diabetes mellitus, certain disorders of the nervous system, or certain drugs. Often however, no cause can be found although a viral infection is suspected in some. Usually, the physician prescribes medication to stimulate the stomach to contract. The purpose of the gastroparesis diet is to reduce symptoms and maintain adequate fluids and nutrition. There are three steps to the diet.

STEP 1 DIET consists of liquids, which usually leave the stomach quickly by gravity alone. Liquids prevent dehydration and keep the body supplied with vital salts and minerals.

STEP 2 DIET provides additional calories by adding a small amount of dietary fat less than 40 gm each day. For patients with gastroparesis, fatty foods and oils should be restricted, because they delay stomach emptying. However, patients at the Step 2 level are usually able to tolerate this amount.

STEP 3 DIET is designed for long-term maintenance. Fat is limited to 50 gm per day, and fibrous foods are restricted, because many plant fibers cannot be digested.

The STEP 1 Gastroparesis Diet is inadequate in all nutrients except sodium and potassium. It should not be continued for more than three days without additional nutritional support. STEP 2 and STEP 3 Gastroparesis Diets may be inadequate in Vitamins A and C, and the mineral iron. A multi-vitamin supplement is usually prescribed.

Frank W. Jackson, M.D.

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Gastroparesis Diet for Delayed Stomach Emptying : GiCare.com


May 13

GM Diet The Fastest Indian Vegetarian Diet to Lose …

GM diet is a secret diet plan to slim down your body and cut down your weight in just 7 days! This is the best vegetarian diet to lose weight.

Are you wondering why this diet is any different? When you have tried almost everything possible in the world and havent got the best results. This vegetarian diet to lose weight will help you lose weight very quickly.

The Vegetarian diet plan for weight loss is not just to lose weight, but it is also a maintenance method for a slim and proportionate body. Along with these, it will help you practice eating vegetables and fruits which will help to boost up the metabolic rate.Vegetarian diets and weight loss go hand it hand. It is the healthiest and the fastest way to shed pounds. This vegetarian diet program has become famous around the world. Every one is addicted to it, it actually works!

Most people are skeptical about the fruitfulness of this diet plan. Is it really all that effective? And can you really lose oodles of weight, just by sticking to a GM Diet Chart for one week? To answer that question, we must first understand how the GM Diet works.

The fact that dieters have to drink up to 2 liters of water each day is a great way to help digestion and wash away the toxins. If you detoxify your body regularly, it will help in faster digestion and regular elimination of toxins in the form of urination and bowel movements, which lead to eventual weight loss.

Foods need an adequate amount of water to dissolve into nutrients. The digestion process is much easier with regular water intake. The water intake aids in the assimilation of nutrients and also utilizes the reserved energies for boosting for metabolism though this weight loss diet.

But the GM weight loss diet ensures we eat a lot of high fiber foods and water to flush away the toxins in a regular manner. Bowel problems, for instance constipation, can thus be easily avoided by the help of The GM Diet.

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Is this Vegetarian GM Diet backed by science? Its a question most of us ask ourselves. The fiber filled diet ensures that you keep your hunger pangs at bay, for a longer period. Vegetables and fruits are chock-a-block with all kinds of essential vitamins and minerals, and meet the nutritional requirements of the body.

The diet is rich in complex carbohydrates like brown rice, which is high in essential nutrients like magnesium, potassium, calcium and fiber, while still having a paltry amount of fat.

In the GM diet, you can only have chicken, which is low in fat. What the right amount of protein does is that it increases the metabolic rate and burns fat.

Another thing that works for the diet is that you do not have to limit the amount of food you eat, just the kind of foods you eat. That works fine for most of us, as we do not have to feel deprived. It is only when we feel deprived that we go on a binging spree. Also, having frequent small meals and increasing water intake boosts metabolism and aids in fat loss.

It is not what you will call a science- based weight loss diet. But then again, very few science-based diets have enjoyed the unprecedented success that the GM Diet has.

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This 7 day vegetarian diet plan was developed for the well being of General Motors Inc. employees. That is the reason it is called the GM Diet Plan. The aim of the program is to gain a healthy body. You can expect the following things by practicing this Diet Plan regime:

All these in just 7 days! It is a miracle diet plan! At the beginning it may sounds a bit impossible to follow it, but just 7 days of dedication will bring you a healthy body. If you successfully complete these 7 days, you will definitely love the results. You would never want to break the diet regime, because you know the worth of it. Just to make sure that you are healthy enough to practice this diet, consult your doctor before you begin.

This Diet Plan includes the intake of fruits, vegetables and starch. To prepare yourself for the vegetarian GM diet plan, you need to avoid alcohol for a few days. Especially in the time of the diet schedule and before it. This is a very important tip you need to follow. Alcohol increases the uric acid in the body, which leads to water retention. This blocks the natural detoxifying process from taking place.

It is also very essential that you drink up to 10 glasses of water everyday. As you will not be consuming the same amount of carbohydrates which you normally do. Water will be your main source of energy for the whole day. It will also boost your metabolism and remove the unwanted pounds from the body, naturally. In case you have already tried this diet plan, it is better to take a break for 2 to 3 days before you resume the diet again. This will help the body to adjust to the new method of nutritional intake, which will also relieve your body from any kind of anxiety. Here is what you have to do for the 7 days of your Diet Plan.

Being the first day, it is always the hardest. Try to keep yourself away from all kinds of cravings as you will be consuming only fruits. You can consume all the fruits, excluding grapes, bananas, litchi and mangoes. You can have them in any quantity you like. It is suggested that you consume more watermelon, lime, oranges, apples, pomegranates, strawberries and melons. You can eat 20 times a day, but you should eat only fruits.

This is the way of preparing your body for the upcoming days. The only source of nutrition is from the fruits, they provide you will all that you need for your body. If you prefer to cut them up and eat, its great but make sure you arent adding anything else to it. Its just a pure fruit for me day! If you can limit your fruit intake to only melons, your have a good chance of losing 3 pounds on your first day.

Like the first day, the second day is All veggies day. You can eat nothing but vegetables and only vegetables. You can eat to your hearts content, feel your stomach filled up with vegetables if you need to. Boiled or raw vegetables will do. You can even begin your day with a boiled potato and a tea spoon of butter. This is done in order to give the body enough energy and carbohydrates for the day. But after that only raw and boiled vegetables.

Only one potato this day is enough, dont consume more than that. Adding a pinch of oregano or basil seasoning to make the vegetables more edible is perfect. Day 2 is a calorie free day with a good amount of fibre and nutrients. If you make it through day two, you are definitely dedicated!

Day 3 is a combination of day 1 and 2. You can eat the mentioned fruits and vegetables. Eat any quantity and any amount you like and drink lots of water as directed. You need to avoid potatoes on day 3 as you are getting enough carbohydrates supply from the fruits. Your system is all set to burn the excess pounds. Your cravings may try to dominate, but think about the weight loss and the great results. You will feel light and happy by this time.

Everything has its perfect time, if you believe in this saying then your right. Remember how you were told not to eat bananas on the first three days? Well on the 4th day of the vegetarian diet for losing weight, you have the liberty to eat up to 6 bananas for the whole day. You can drink up to 4 glasses of milk. You must have heard that bananas help in weight gain, however in this diet, they act as a source of potassium and sodium for the body. Since the intake of salt is reduced, bananas will do the job.

You can also have one cup of a highly diluted soup for a meal. The soup should consist of capsicum, onions, garlic and tomatoes. It is a tasty and healthy recipe which will help in the weight loss process. You can drink it only 1 time a day, it is only to refresh your taste buds from all the vegetable and fruit intake. Be careful to resist yourself. You are just 3 days away from a losing weight!

Day 5 is a festival day for you, as you can have a tasty meal. You can munch on tomatoes, sprouts and cottage cheese, also known as paneer in India. You can also add soya chunks to you meal. Make a tasty soup with the mentioned ingredients and drink it. Make sure to increase your water intake on day 5.

You can eat up to 6 tomatoes and increase the water intake with 1/4 of the daily consumption. This is done in order to cleanse your body from uric acid. The tomatoes are for the fibre and digestion process. The water will purify your body from all kinds of toxins.

Day 6 is a little different to day 5. You will be eating sprouts, cottage cheese and other vegetables but by excluding tomatoes. No tomatoes on day 6, avoid them. The tasty soup and lots of water should help you through your day. Vegetables will provide vitamins and fibre to your body. You will already notice change in your body by this time. Continue consuming a good amount of water everyday.

The last and final day of the diet plan. This is the most important day. You will be feeling light on your toes and happy inside out. You can have fresh fruit juice, one cup of brown rice or half chapathi and other vegetables you would want to eat. You can complete your day with the consumption of water.

That is the whole diet plan for 7 days. If you can follow it strictly, no one can stop you from gaining a healthy and slimmer body. The below tips will help you to plan your 7 days effectively.

Your complete vegetarian diet plan is ready for you. Now what? You lose 5 to 8 kilograms for that week and gain it back the next? This easy vegetarian diet plan to lose weight was not made to help you gain weight right? It is definitely hard to stick to this vigorous diet plan all your life. All you need to do after this diet plan is to maintain yourself. You dont have to live on this food forever. So here are a few things you should be doing, to maintain a healthy and happy life.

The GM diet has become the most popular diet which is practiced by Indians. This is mainly because of vegetarian attributes. Just 7 days of dedication and hard work will make you shed lots of weight. This weight loss diet is extremely effective and has satisfied many Indians.. Dont wait any longer! Take up this 7 day challenge and say hello to a better lifestyle and a better body. It is a great regime for you to follow. Watch what you eat, control your food cravings and you will be a happier and slimmer person next week!

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Day 1 of GM Diet Plan:

Day 2 of GM Diet Plan:

Day 3 of GM Diet Plan:

Day 4 of GM Diet Plan:

Day 5 of GM Diet Plan:

If you eat non-vegetarian food then you can have the following foods:

Day 6 of GM Diet Plan:

If you eat non-vegetarian food then you can have the following foods:

Day 7 of GM Diet Plan:

If you eat non-vegetarian food then you can have the following foods:

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Most people are scared to follow a strict exercise regime while following a weight loss diet. They are bothered by the fact, that they might not be strong enough to do the exercises. But if you are smart enough, you can follow an exercise regime which wont be very taxing and will enhance your weight loss efforts.

Day 1

Day 2

Day 3

Day 4

Day 5

Go for a brisk walk, or walk fast for two minutes and then walk slowly for another one minute. Do this for 40 minutes. This acts as interval training and is great for weight loss.

OR

Day 6

Repeat this procedure three times, or if you feel weak you can do it two times.

Day 7

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The vegetable soup is the staple food o the GM diet chart for weight loss that can be consumed on all days of the diet except for day 1. There are a few other recipes such as baked fish and chicken that are included in the non-vegetarian version if the GM diet. Here, we have presented all the important recipes of the seven days diet chart in one place for your convenience.

Soups are undoubtedly the healthiest of all foods which is low in calories, oil free and enriched with the nutrition vegetables and spices. Check out this easy and simple mixed vegetable soup recipe that you can prepare on all days of the GM diet. It is one of the best diet soup recipes that can also be included in other weight loss diets.

Ingredients:

Method:

Wash peel and chop all the vegetables. Add all the vegetables into a pressure cooked and pour enough water so that all the vegetables are submerged, sprinkle some salt. If you are non-vegetarian then you can use chicken stock instead of water. Put on the lead and cook till 1 whistle. Switch off the stove and let the steam escape on its own. Now, open the lid, pout the soup in a bowl, sprinkle a pinch of black pepper and lemon juice on it and enjoy.

Lentils and beans are an amazing vegetarian source of protein and fiber and sprouts are the healthiest forms of enjoying them. The health benefits of bean sprouts need no new emphasis. In this recipe we have explained how to make sprouts and prepare a tasty and healthy sprout salad.

Method of Sprouting

Take the amount of beans or lentils you want to sprout and keep it in a bowl, wash it thoroughly 3 to 4 times and transfer it to a dry bowl. Pour some water over the beans/lentils and let it soak overnight, discard the excess water the next morning and transfer the swelled beans/lentils into a clean muslin cloth. Tie the corners of the cloth together ant the center and keep it aside for 10 hours. After 10 hours open the muslin cloth and you will notice the sprouts coming out. So, now that we know the exact method of sprouting let us check out how to make sprouts salad.

Ingredients:

Method:

Put all the ingredients except salt, mint and coriander leaves and lemon juice in a glass ball and mix thoroughly, sprinkle the salt and coriander and mint leave from top; drizzle the lemon juice and mix it once again.

You can include spinach in your soup as well as palak paneer in order to enjoy a low-calorie healthy and tasty food with the brown rice. But in order to include it in the GM diet routine, it is necessary to make the palak paneer oil free.

Ingredients:

Method:

Clean the spinach and blanch it in boiling water for 3 minutes and then put it in a bowl full of ice-cold water for 5 minutes. Drain the leaves and keep aside. In a dry pan add 1 teaspoon of olive oil and saut the onions, ginger and garlic. Pour the onion mixture and spinach leaves in a grinder and grind them to from a fine paste. Now, in a non-stick pan toss the paneer cubes till they turn slightly brown. Again brush some oil on the non-stick pan, add the onion and spinach mixture, dry masala powders, shahjeera, salt and simmer for a few minutes, add the sauted paneer cubes, simmer for few minutes and enjoy hot with brown rice.

What better way to load up on high quality proteins on days 5, 6 and 7 of the diet than with delicious and light boiled chicken? This is one of the simplest boiled chicken recipes for all those non-vegetarian weight watchers who have craved the tasted of meat for the first four days of the 7 Days GM diet.

Ingredients:

Method:

Wash the chicken toughly with water and place it in a large pot with lid. Add enough water so that it completely covers the chicken; add all the other ingredients into the water, put on the lead and start boiling. Set the lid at an angle so that the steam can escape from the pot. Reduce the heat and continue to boil for 1 to 1 hour 30 minutes. Add more water if needed. Remove the chicken form the pot once the meat starts coming apart from the bones. Enjoy the boiled chicken on days 5, 6 and 7 of the diet, strain and stock the broth in the fridge which can be used to prepare the mixed vegetable soup.

Fish is another amazing source of high quality proteins, healthy fats and omega 3 fatty acids that is a good potion for those who dont like eating chicken on all the last 3 days of the diet. This is one of the easiest recipes for baked fish that required very few ingredients and can be prepared in a jiffy.

Ingredients:

Method:

Preheat the oven to 325 degrees F or 165 degrees C. In a small bowl add the onion paste, black pepper powder, lemon juice and chopped coriander. Dip all the filets in this mixture and arrange on a baking tray coated with olive oil. Bake for 20 minutes in the oven or till the fish flakes easily.

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The GM Diet is not an easy diet to follow, especially since you have to do away with carbohydrates to a large extent. So to keep yourself satiated, you can rustle up a few delicious soup dishes.

This fiber-rich vegetable soup has minimal calories, yet is a nourishing recipe which will stave off those hunger pangs. This is one soup, which you can have even after you are done with the GM Diet plan.

Ingredients

Makes six servings

Method

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GM Diet The Fastest Indian Vegetarian Diet to Lose …


May 13

Food IQ for People with Kidney Disease – DaVita

As kidney function declines, protein waste and minerals become hard to remove, and diseased kidneys must work harder to get rid of them. Each persons kidney diet prescription is different, but the main nutrients limited in kidney diets include protein, phosphorus, potassium and sodium. Read on to enhance your kidney-friendly food IQ.

Choose tap or plain bottled water, mineral water or flavored sparkling water. Specialty waters may be enhanced with sodium, potassium or phosphate additives.

Home-brewed tea and homemade lemonade are ideal alternatives to water. Some bottled or canned beverages are loaded with phosphates, so its better to limit them.

Choose fresh poultry and pork. Many enhanced and pre-cooked products (including broth, nuggets and strips) contain greater amounts of sodium, phosphate and potassium additives.

Make homemade low-sodium soup with organic or homemade stock.

Eat meatless meals or plan entres that use modest amounts of meat to reduce protein and thus added stress on your kidneys. Meatless meals have fewer saturated fats to boot, which is good news for your heart.

Select strong-flavored natural cheesesand limit the amount you eat to 1-2 ounces to help decrease your intake of saturated fat, cholesterol, sodium and phosphorus.

Eat antioxidant-richapples, berries, cherries, red grapes, cabbage, cauliflower, garlic, onions and red bell peppers to help decrease chronic inflammation associated with kidney disease, cardiovascular disease and cancer.

Choose egg whites and high omega-3 fish as your protein source. Regardless of your protein level, plan at least half from high-quality sources such as these to receive all the essential amino acids. Egg whites are very low in phosphorus; fish such as salmon, trout and tuna reduce inflammation associated with kidney and heart disease.

Replace unhealthy fats such as shortening, animal fats and hydrogenated margarine with healthy fats, such as olive oil and trans fatfree margarine.

Check out the kidney diet-related tools on DaVita.com. Diet Helper makes it easy to plan, prepare and track kidney-friendly meals. And take the DaVita Phosphorus Challenge, a tool that includes phosphorus education games, quizzes, polls, articles, videos, recipes and more.

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Food IQ for People with Kidney Disease – DaVita


May 13

Diet Food Delivery Services – Best Weight Loss Meal …

There was a time when the kitchen used to be an integral part of peoples lives. Most people would get home, turn on the stove or oven and cook up a meal (maybe even sit down and enjoy it). These days, thats a distant dream for most. Hectic schedules and busy lives get in the way, and most people eventually find themselves with one of two choices: stop on the way home from work and pick up high-calorie, greasy fast-food, or head home and dig in the cupboards for something in a can or a bag of chips that will leave them far from satisfied. Neither option is healthy, and they pretty much ensure higher levels of sodium and saturated fat intake. Its a lifestyle that has caused a rise in obesity according to the Centers for Disease Control & Prevention, more than of U.S. adults are obese. Obesity can ultimately lead to severe health problems later in life, such as high cholesterol, blood pressure, heart disease and diabetes. One way people have tried to combat the issue is through diet delivery services. These services can provide nutritionally-balanced, healthy, tasty meals for busy, on-the-go individuals who dont have the time or energy to cook for themselves.

Note: Diet to Go is the least expensive option of these major Diet Services at just $158/week. This amounts to around $23/day.

Some people argue that at least on the weekends you can prepare your own fresh meals at home. But would you really want to spend your holidays on cooking rather than enjoying your vacation? Thats when these services step in to relieve people from the stress of cooking and meal planning. These healthy meal delivery services are the perfect replacement for all the unhealthy fast food that youve been consuming due to lack of time or cooking skills. Diet food delivery companies are doing an excellent job by helping millions of households in arranging healthy food for their families. These are companies which provide healthy ready to consume meals for breakfast, lunch, dinner and snacks to the customers and regularly the food is delivered at your door step. The diet foods delivery is done either at the customers home or at the office address as requested by the customer.

Diet food delivery has slowly caught up really well with people because it is the perfect combination of comfort and heath. The meals delivered contain perfectly balanced ratio of carbohydrates, proteins, fiber and fat. The good health food delivery services provide daily meals which are low in salt and contain fixed amount of calories in every meal. This saves you from the effort of counting the calories in every meal. Great services cater for the requirements of various people according to their health conditions and diet sensibilities. Diet food delivery services provide specially prepared meals for vegetarians, non vegetarians, traditional food lovers, low carbohydrate requirements, high protein requirements, diabetic people and gluten sensitive people etc. One of the best aspects of these services is that they can deliver to an area close to you if delivery to your door is not available.

There are a few people who require special health care and attention like pregnant women, aged people, people who have undergone some surgery, very small children and nursing mothers. No matter how hard their families try, they are never able to pay proper attention to their special dietary requirements because of the efforts and time that goes into it. But what if you could get fresh meals which taste exactly like home cooked food? These meal services not only cater to healthy people, but they also provide their meal services for these types of people who need special kinds of nutritious food. The best part is that this diet food that is delivered by these companies does not contain unhealthy preservatives. Even if they do contain preservatives, then it is in such low quantities that it doesnt cause harm to the body.

Fresh and Pure Diet FoodsNow you may wonder how these meals are kept fresh despite the fact that these food items lack preservatives. Those services, which dont use preservatives, actually utilize the technology of freezing the food items. Doctors and nutritionists always recommend frozen food over food containing preservatives. When the food is completely frozen, then any form of bacterial, fungal or viral growth is completely inhibited in the food item and it retains its nutritional value till the time it is consumed. So, you can be sure that the vitamins and minerals in your diet food are intact when they are delivered to your home. All you have to do is to microwave the meal directly as it is already packed in microwavable containers. Imagine how much time you save daily which you had to spend earlier doing the dishes and cleaning up your kitchen.

Many people have the misconception that diet food is always boring and you have to compromise on your taste to benefit from it. But this is not the case. The meal companies make special efforts in preparing meals that are extremely delicious. All the meals provided to you have excellent flavors as they are prepared in modern well equipped company kitchens by talented chefs. Every dish from various cuisines provided by the diet meal delivery services has authentic taste of its cuisine. You can even have healthy versions of your favorite burgers and noodles. Therefore, if you and your family order meals from health food delivery services, then you would never feel like eating outside. It will not only save your expenses but it will also be good for your health too.

Ample Meal Choices in Your DietIf you think that you wont be able to eat from a choice of 30-40 meals for your whole life then youre mistaken. These food delivery companies have wide range of food items and the meal choices for customers are numerous. They have hundreds of various dishes that you can choose from so that you dont ever get bored with the variety. Seasonal additions are done in the meal menu of many of these services. The quantity of the food per meal depends upon the calorie plan that you have chosen. Special meal plans are usually available for men and women as they require different portion sizes.

The cost for the diet meal delivery is also extremely affordable and it can easily be accommodated in the food budget of various households. Have you ever imagined how much money you actually spend on a meal that you prepare at home? You have to spend money on buying ingredients from supermarket, paying the gas bills, paying for water and electricity spent in cooking, etc. Therefore when you compare home delivered meals with home cooked meals, youll realize that the diets delivered to your door dont charge anything extra for their super convenient services. In fact, many times you would find that youre saving money from your monthly food budget when you use diet food delivery services and that too without compromising on the quality of food.

How the Diet Food is so HealthyThe diet food is extremely healthy and stringent hygiene measures are taken in the preparation of meals. The diet meals are prepared using healthy cooking methods like baking, stir frying, roasting, grilling and steaming, etc. to name a few. Low fat cooking oil, lean meats, and green vegetables are integral parts of the diet meals. This is the reason that people who consume diet food are able to lose weight without any extra physical activity. The portion controlled sizes, the inclusion of sufficient fruits and vegetables, the usage of good carbohydrates, the less salt used and the minimal sugar content of these diet meals help the consumers to reduce their weight. People who are already in their ideal weight range are also able to maintain their weight better if they make diet foods a part of their life.

Overweight people spend so much money on various weight loss services which are extremely costly. You have to do calorie counting for each of your meal on your own then. Typical weight loss services consume so much of your time and efforts. Meal planning becomes so difficult when youre trying to lose weight. It becomes next to impossible to prepare a meal for your office lunch daily in the morning. But all these problems are eliminated when you use meal plan delivery services. No matter what kind of diet youre following, healthy meal delivery is available for almost all kind of popular diets recommended by doctors. These meals so nutritionally balanced that they can be consumed by children too. The daily nutritional requirements are completely fulfilled by the consumption of these diet foods. You can lose even up to 50 lbs with these home delivered meals.

Our ConclusionThese meal delivery services have become an essential requirement of modern times because they help the people in keeping track of their diet. The calorie specific diet plans help you in losing weight quickly without staying hungry. You can easily lose weight despite being a workaholic by utilizing these healthy food delivery services if you choose the right service.

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Diet Food Delivery Services – Best Weight Loss Meal …


Apr 18

Paleolithic diet – Wikipedia

The terms Paleolithic diet, paleo diet, caveman diet, and stone-age diet[1] describe modern fad diets requiring the sole or predominant consumption of foods presumed to have been the only foods available to or consumed by humans during the Paleolithic era.[2]

The digestive abilities of anatomically modern humans, however, are different from those of Paleolithic humans, which undermines the diet’s core premise.[3] During the 2.6-million-year-long Paleolithic era, the highly variable climate and worldwide spread of human populations meant that humans were, by necessity, nutritionally adaptable. Supporters of the diet mistakenly presuppose that human digestion has remained essentially unchanged over time.[3][4]

While there is wide variability in the way the paleo diet is interpreted,[5] the diet typically includes vegetables, fruits, nuts, roots, and meat and typically excludes foods such as dairy products, grains, sugar, legumes, processed oils, salt, alcohol or coffee.[1][additional citation(s) needed] The diet is based on avoiding not just processed foods, but rather the foods that humans began eating after the Neolithic Revolution when humans transitioned from hunter-gatherer lifestyles to settled agriculture.[2] The ideas behind the diet can be traced to Walter Voegtlin,[6]:41 and were popularized in the best-selling books of Loren Cordain.[7]

Like other fad diets, the Paleo diet is promoted as a way of improving health.[8] There is some evidence that following this diet may lead to improvements in terms of body composition and metabolic effects compared with the typical Western diet[5] or compared with diets recommended by national nutritional guidelines.[9] There is no good evidence, however, that the diet helps with weight loss, other than through the normal mechanisms of calorie restriction.[10] Following the Paleo diet can lead to an inadequate calcium intake, and side effects can include weakness, diarrhea, and headaches.[2][10]

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According to Adrienne Rose Johnson, the idea that the primitive diet was superior to current dietary habits dates back to the 1890s with such writers as Dr.Emmet Densmore and Dr.John Harvey Kellogg. Densmore proclaimed that “bread is the staff of death,” while Kellogg supported a diet of starchy and grain-based foods.[11] The idea of a Paleolithic diet can be traced to a 1975 book by gastroenterologist Walter Voegtlin,[6]:41 which in 1985 was further developed by Stanley Boyd Eaton and Melvin Konner, and popularized by Loren Cordain in his 2002 book The Paleo Diet.[7] The terms caveman diet and stone-age diet are also used,[12] as is Paleo Diet, trademarked by Cordain.[13]

In 2012 the Paleolithic diet was described as being one of the “latest trends” in diets, based on the popularity of diet books about it;[14] in 2013 the diet was Google’s most searched-for weight-loss method.[15]

Like other fad diets, the paleo diet is marketed with an appeal to nature and a narrative of conspiracy theories about how nutritional research, which does not support the supposed benefits of the paleo diet, is controlled by a malign food industry.[8][16] A Paleo lifestyle and ideology have developed around the diet.[17][18]

The diet advises eating only foods presumed to be available to Paleolithic humans, but there is wide variability in people’s understanding of what foods these were, and an accompanying ongoing debate.[2]

In the original description of the paleo diet in Cordain’s 2002 book, he advocated eating as much like Paleolithic people as possible, which meant:[19]

The diet is based on avoiding not just modern processed foods, but also the foods that humans began eating after the Neolithic Revolution.[2]

The scientific literature generally uses the term “Paleo nutrition pattern”, which has been variously described as:

The aspects of the Paleo diet that advise eating fewer processed foods and less sugar and salt are consistent with mainstream advice about diet.[1] Diets with a paleo nutrition pattern have some similarities to traditional ethnic diets such as the Mediterranean diet that have been found to be healthier than the Western diet.[2][5] Following the Paleo diet, however, can lead to nutritional deficiencies such as those of vitaminD and calcium, which in turn could lead to compromised bone health;[1][20] it can also lead to an increased risk of ingesting toxins from high fish consumption.[2]

Research into the weight loss effects of the paleolithic diet has generally been of poor quality.[10] One trial of obese postmenopausal women found improvements in weight and fat loss after six months, but the benefits had ceased by 24 months; side effects among participants included “weakness, diarrhea, and headaches”.[10] In general, any weight loss caused by the diet is merely the result of calorie restriction, rather than a special feature of the diet itself.[10]

As of 2016 there are limited data on the metabolic effects on humans eating a Paleo diet, but the data are based on clinical trials that have been too small to have a statistical significance sufficient to allow the drawing of generalizations.[2][5][20][not in citation given] These preliminary trials have found that participants eating a paleo nutrition pattern had better measures of cardiovascular and metabolic health than people eating a standard diet,[2][9] though the evidence is not strong enough to recommend the Paleo diet for treatment of metabolic syndrome.[9] As of 2014 there was no evidence the paleo diet is effective in treating inflammatory bowel disease.[21]

The rationale for the Paleolithic diet derives from proponents’ claims relating to evolutionary medicine.[22] Advocates of the diet state that humans were genetically adapted to eating specifically those foods that were readily available to them in their local environments. These foods therefore shaped the nutritional needs of Paleolithic humans. They argue that the physiology and metabolism of modern humans have changed little since the Paleolithic era.[23] Natural selection is a long process, and the cultural and lifestyle changes introduced by western culture have occurred quickly. The argument is that modern humans have therefore not been able to adapt to the new circumstances.[24] The agricultural revolution brought the addition of grains and dairy to the diet.[25]

According to the model from the evolutionary discordance hypothesis, “[M]any chronic diseases and degenerative conditions evident in modern Western populations have arisen because of a mismatch between Stone Age genes and modern lifestyles.”[26] Advocates of the modern Paleo diet have formed their dietary recommendations based on this hypothesis. They argue that modern humans should follow a diet that is nutritionally closer to that of their Paleolithic ancestors.

The evolutionary discordance is incomplete, since it is based mainly on the genetic understanding of the human diet and a unique model of human ancestral diets, without taking into account the flexibility and variability of the human dietary behaviors over time.[27] Studies of a variety of populations around the world show that humans can live healthily with a wide variety of diets, and that in fact, humans have evolved to be flexible eaters.[28] Lactose tolerance is an example of how some humans have adapted to the introduction of dairy into their diet. While the introduction of grains, dairy, and legumes during the Neolithic revolution may have had some adverse effects on modern humans, if humans had not been nutritionally adaptable, these technological developments would have been dropped.[29]

Evolutionary biologist Marlene Zuk writes that the idea that our genetic makeup today matches that of our ancestors is misconceived, and that in debate Cordain was “taken aback” when told that 10,000 years was “plenty of time” for an evolutionary change in human digestive abilities to have taken place.[3]:114 On this basis Zuk dismisses Cordain’s claim that the paleo diet is “the one and only diet that fits our genetic makeup”.[3]

Advocates of the diet argue that the increase in diseases of affluence after the dawn of agriculture was caused by changes in diet, but others have countered that it may be that pre-agricultural hunter-gatherers did not suffer from the diseases of affluence because they did not live long enough to develop them.[30] Based on the data from hunter-gatherer populations still in existence, it is estimated that at age15, life expectancy was an additional 39 years, for a total age of 54.[31] At age 45, it is estimated that average life expectancy was an additional 19 years, for a total age of 64 years.[32][33] That is to say, in such societies, most deaths occurred in childhood or young adulthood; thus, the population of elderlyand the prevalence of diseases of affluencewas much reduced. Excessive food energy intake relative to energy expended, rather than the consumption of specific foods, is more likely to underlie the diseases of affluence. “The health concerns of the industrial world, where calorie-packed foods are readily available, stem not from deviations from a specific diet but from an imbalance between the energy humans consume and the energy humans spend.”[34]

Adoption of the Paleolithic diet assumes that modern humans can reproduce the hunter-gatherer diet. Molecular biologist Marion Nestle argues that “knowledge of the relative proportions of animal and plant foods in the diets of early humans is circumstantial, incomplete, and debatable and that there are insufficient data to identify the composition of a genetically determined optimal diet. The evidence related to Paleolithic diets is best interpreted as supporting the idea that diets based largely on plant foods promote health and longevity, at least under conditions of food abundance and physical activity.”[35] Ideas about Paleolithic diet and nutrition are at best hypothetical.[36]

The data for Cordain’s book only came from six contemporary hunter-gatherer groups, mainly living in marginal habitats.[37] One of the studies was on the !Kung, whose diet was recorded for a single month, and one was on the Inuit.[37][38][39] Due to these limitations, the book has been criticized as painting an incomplete picture of the diets of Paleolithic humans.[37] It has been noted that the rationale for the diet does not adequately account for the fact that, due to the pressures of artificial selection, most modern domesticated plants and animals differ drastically from their Paleolithic ancestors; likewise, their nutritional profiles are very different from their ancient counterparts. For example, wild almonds produce potentially fatal levels of cyanide, but this trait has been bred out of domesticated varieties using artificial selection. Many vegetables, such as broccoli, did not exist in the Paleolithic period; broccoli, cabbage, cauliflower, and kale are modern cultivars of the ancient species Brassica oleracea.[29]

Trying to devise an ideal diet by studying contemporary hunter-gatherers is difficult because of the great disparities that exist; for example, the animal-derived calorie percentage ranges from 25% for the Gwi people of southern Africa to 99% for the Alaskan Nunamiut.[40]

Researchers have proposed that cooked starches met the energy demands of an increasing brain size, based on variations in the copy number of genes encoding for amylase.[41][42]

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Paleolithic diet – Wikipedia


Apr 12

What Is COPD, How Can It Be Treated, and What Are The Risks?

Chronic Obstructive Pulmonary Disease (COPD) is by definition an umbrella term used to describe progressive lung diseases including emphysema, chronic bronchitis, refractory (non-reversible) asthma, and some forms of bronchiectasis. This disease is characterized by increasing breathlessness.

Many people mistake their increased breathlessness and coughing as a normal part of aging. In the early stages of the disease, you may not notice the symptoms. COPD can develop for years without noticeable shortness of breath. You begin to see the symptoms in the more developed stages of the disease.

Damage to the lung tissue over time causes physical changes in the tissues of the lungs and clogging of the airways with thick mucus. The tissue damage in the lungs leads to poor compliance (the elasticity, or ability of the lung tissue to expand).

 

The decrease in elasticity of the lungs means that oxygen in the air cannot get by obstructions (for example, thick mucus plugs) to reach air spaces (alveoli) where oxygen and carbon dioxide exchange occurs in the lung. Consequently, the person exhibits a progressive difficulty, first coughing to remove obstructions like mucus, and then in breathing, especially with exertion.

Chronic Obstructive Pulmonary Disease Symptoms

 

People with COPD can often mistake their symptoms for other respiratory problems, such as exercise induced asthma or a bad cold. If you have any of the following symptoms, you should see your doctor as soon as possible:

  • Wheezing
  • Tightness in the chest
  • Fatigue
  • Multiple respiratory infections
  • Shortness of breath (dyspnea) that gets worse with mild activity
  • Having to clear your throat first thing in the morning, due to excess mucus in your lungs
  • A chronic cough that may produce mucus (sputum) that may be clear, white, yellow or greenish
  • Blueness of the lips or fingernail beds (cyanosis)
  • Frequent respiratory infections
  • Unintended weight loss (in later stages)
  • Swelling in ankles, feet or legs

 

If left untreated, COPD can lead to hospitalization and even death. Be proactive if you are showing signs of the disease and be evaluated by your physician promptly.

What Causes COPD?

The main cause of COPD in developed countries is tobacco smoking. In the developing world, COPD often occurs in people exposed to fumes from burning fuel for cooking and heating in poorly ventilated homes.

 

Only about 20 to 30 percent of chronic smokers may develop clinically apparent COPD, although many smokers with long smoking histories may develop reduced lung function. Some smokers develop less common lung conditions. They may be misdiagnosed as having COPD until a more thorough evaluation is performed.

Exposure to certain gases or fumes in the workplace, exposure to heavy amounts of secondhand smoke and pollution, frequent use of a cooking fire without proper ventilation, and genetic problems like Alpha-1 Antitrypsin Deficiency are also causes of COPD.

Stages of COPD

 

One way to establish stages for chronic obstructive pulmonary disease is the Global Initiative for Chronic Obstructive Lung Disease program (GOLD).

 

The staging is based on the results of a pulmonary function test. Specifically, the forced expiratory volume (how much air one can exhale forcibly) in one second (FEV1) of a standard predicted value is measured, based on the individual patient’s physical parameters.

 

The stages are as follows:

  • Stage I is FEV1 of equal or more than 80% of the predicted value
  • Stage II is FEV1 of 50% to 79% of the predicted value
  • Stage III is FEV1 of 30% to 49% of the predicted value
  • Stage IV is FEV1 of less than 30% of predicted value or an FEV1 less than 50% of predicted value plus respiratory failure

Other staging methods are similar but are based on severity of the shortness of breath symptom.

COPD Treatment

 

Medical treatments of chronic obstructive pulmonary disease include bronchodilators, steroids, mucolytic agents, oxygen therapy, and surgical procedures such as bullectomy, lung volume reduction surgery, and lung transplantation.

The treatments are often based on the stage of chronic obstructive pulmonary disease, for example:

  • Stage I – short-acting bronchodilator as needed
  • Stage II – short-acting bronchodilator as needed and long-acting bronchodilators plus cardiopulmonary rehabilitation
  • Stage III – short-acting bronchodilator as needed, long-acting bronchodilators, cardiopulmonary rehabilitation, and inhaled glucocorticoids for repeated exacerbations
  • Stage IV – as needed, long-acting bronchodilators, cardiopulmonary rehabilitation, inhaled glucocorticoids, long-term oxygen therapy, possible lung volume reduction surgery, and possible lung transplantation (stage IV has been termed “end-stage” chronic obstructive pulmonary disease)

The three major goals of the comprehensive treatment and management of chronic obstructive pulmonary disease are to reduce airflow limitation, prevent and treat secondary medical complications, decrease respiratory symptoms, and improve quality of life.

The patient may need to be hospitalized if they develop severe respiratory dysfunction, if the disease progresses, or if they have other serious respiratory diseases. The purpose of hospitalization is to treat symptoms and to prevent further deterioration.

 

The patient may be admitted to an intensive care unit (ICU) if they require invasive or noninvasive mechanical ventilation or if they have the following symptoms:

  • Confusion
  • Lethargy
  • Respiratory muscle fatigue
  • Worsening hypoxemia (not enough oxygen in the blood)
  • Respiratory acidosis (retention of carbon dioxide in the blood)

Treatment of Moderate to Severe COPD

 

Doctors often use these additional therapies for people with moderate or severe COPD:

 

  • Oxygen therapy – Some people with COPD use oxygen only during activities or while sleeping. Others use oxygen all the time. Oxygen therapy can improve quality of life and is the only COPD therapy proven to extend life.

 

  • Pulmonary rehabilitation program. These programs generally combine education, exercise training, nutrition advice and counseling. You’ll work with a variety of specialists, who can tailor your rehabilitation program to meet your needs.

Even with ongoing treatment, you may experience times when symptoms become worse for days or weeks. This is called an acute exacerbation, and it may lead to lung failure if you don’t receive quick and appropriate treatment.

Exacerbations may be caused by a respiratory infection, air pollution, or other triggers of inflammation. Whatever the cause, it’s important to seek prompt medical help if you notice a sustained increase in coughing, a change in your mucus or if you have a harder time breathing.

 

When exacerbations occur, you may need additional medications, supplemental oxygen, or treatment in the hospital. Once symptoms improve, your doctor will talk with you about measures to prevent future exacerbations.

 

Surgical Procedures

Surgery is an option for some people with some forms of severe emphysema who aren’t helped sufficiently by medications alone. Surgical options include:

  • Lung volume reduction surgery. In this surgery, your surgeon removes small wedges of damaged lung tissue from the upper lungs. This creates extra space in your chest cavity so that the remaining healthier lung tissue can expand, and the diaphragm can work more efficiently.

 

  • Lung transplant. Lung transplantation may be an option for certain people who meet specific criteria. Transplantation can improve your ability to breathe and to be active. However, it’s a major operation that has significant risks, such as organ rejection, and it requires taking lifelong immune-suppressing medications.

 

  • Bullectomy. Large air spaces (bullae) form in the lungs when the walls of the air sacs are destroyed. These bullae can become very large and cause breathing problems. In a bullectomy, doctors remove bullae from the lungs to help improve air flow.

Can You Live Well With COPD?

 

There are many things you can do at home to stay as healthy as you can.

  • Avoid things that can irritate your lungs, such as smoke and air pollution.
  • Use an air filter in your home.
  • Get regular exercise to stay as strong as you can.
  • Eat well so you can keep up your strength. If you are losing weight, ask your doctor or dietitian about ways to make it easier to get the calories you need.

As COPD progresses, you may have flare-ups when your symptoms quickly get worse and stay worse. It is important to know what to do if this happens. Many doctors will give you an action plan and medicines to help you breathe if you have a flare-up. But if the attack is severe, you may need to go to the emergency room.

Knowing that you have a disease that gets worse over time can be hard. It’s common to feel sad or hopeless sometimes. Having trouble breathing can also make you feel very anxious. If these feelings last, be sure to tell your doctor. Counseling, medicine, and support groups can help you cope.

 

Source: LifePolicyShopper.com


Apr 11

How To Increase Your Testosterone Levels In 2018

 

You probably know that testosterone is important for men. After all, it’s responsible for things like sex drive, sperm count, fat distribution, red blood cell count, and muscle strength.

When you have low levels of testosterone, there are significant negative side effects, including:

Diminished sex drive
Muscle loss
Increased breast size
Erectile dysfunction or impotence
Depression, irritability, and the inability to concentrate
Loss of hair
Shrunken testes
Low energy
Decreased physical endurance
Increased chance of bone fractures

It’s absolutely essential for you to maintain healthy levels of testosterone in order to function effectively.

This raises an important question: how can you increase testosterone levels?

After all, it’s one thing to know that you have low testosterone levels; it’s something else altogether to increase them.

Consider this article a primer on increasing your testosterone levels. We’re going to break down the what, why, and how so that you are able to make informed decisions about your health.

What Is Testosterone?

Before we discuss how to increase your testosterone levels, it’s essential to understand what exactly what testosterone is.

Testosterone is a male sex hormone that’s essential for both reproductive development and sexual health. It’s part of a class of hormones called androgens (also known as “steroids” or “anabolic steroids”). While women do have testosterone in their bodies, their levels are around one-tenth to one-twentieth what’s found in men.

Testosterone is primarily created in the testes, although a small amount is also produced from the adrenal glands. The hypothalamus and the pituitary gland work together to control a man’s testosterone production, with the hypothalamus instructing the pituitary gland and those instructions being passed on to the testes.

The hormone is also responsible for the initial development of male sex organs before birth, as well as the changes that happen at puberty like increased penis and testes size, increased facial and body hair, and a deeper voice.

EMBED: https://youtu.be/sGCp4fXf4R0

Causes Of Low Testosterone

Normal levels of testosterone fall anywhere between 300-1000 nanograms per deciliter (ng/dl), with free testosterone levels usually being between 3-9 ng/dl.

There are a number of causes of low testosterone levels, including:

Aging
Pituitary gland problems
Toxin or heavy metal exposure
Stroke
Surgery
Anabolic steroid use
And many others…

Dr. Robert Kominiarek notes:

Most commonly, I find some history of neurologic insult as the cause — a traumatic brain injury with or without loss of consciousness, stroke, surgery, medical imaging with iodinated contrast, medication, illegal drug use, excessive alcohol [consumption], toxin or heavy metal exposure, prior anabolic steroid use, penetrating or blunt trauma, radiation, chemotherapy, [arrhythmia], motorcycle accident, rollercoaster rides, boxing, martial arts, football, and the list goes on.

The point is that while there are numerous reasons for low testosterone, the cause may not be immediately apparent. And while identifying the underlying cause is crucial, it’s even more important to know how to bring testosterone levels back to normal levels.

If you think you have low testosterone levels, the easiest way to confirm your suspicion is to have your doctor perform a simple blood test.

If your levels fall below the “normal” range, then you have a problem that, thankfully, can be corrected.

How To Raise Testosterone Levels

If testing reveals that you have low testosterone levels, there are some relatively simple, yet powerful ways to increase them.

Improved Diet

The simplest, most natural place to start is with your diet. Saturated and monounsaturated fats have both been to shown to increase testosterone levels. As a study in the Journal of Applied Physiology notes:

Individuals consuming a diet containing ?20% fat compared with a diet containing ?40% fat have significantly lower concentrations of T. Also, replacement of dietary carbohydrate with protein has been shown to decrease T concentrations. These studies indicate that the energy supplied by the different macronutrients has a significant influence on T concentrations.

In other words, if your diet is high in healthy fat, there’s a greater chance that your overall testosterone levels will be higher.

Some outstanding, high-fat foods to incorporate into your diet are:

Red meat
Cheese
Eggs
Olive and coconut oil
Avocado
Peanut butter

Two things to remember, however, as you bring these foods into your diet. First, if you’re not carefully monitoring your calorie intake, you can put on weight, which is not good for your health. Second, it’s important to not cut your carbohydrate intake when you add high-fat foods to your diet. Consuming low amounts of carbs can increase cortisol, which then decreases testosterone. It’s essential to balance your intake of carbs and fats.

Supplements

In addition to improving your diet, taking supplements can also be an effective, natural way to maintain your overall testosterone levels. One thing to note: the only supplements that seems to have a connection with raising testosterone levels are vitamin D3 and omega-3 fish oil. All other supplements help in maintaining optimal health levels.

So what supplements should you be taking?

Zinc gluconate – low levels of zinc can lead to lower testosterone levels.

Magnesium – magnesium is essential for muscle health, sleep, and energy. When you’re low on magnesium you may have lower testosterone levels as well.

Exercise

There are numerous studies that have demonstrated the testosterone boosting power of High Intensity Interval Training (HIIT). As William Kraemer notes:

Resistance exercise has been shown to elicit a significant acute hormonal response. It appears that this acute response is more critical to tissue growth and remodelling than chronic changes in resting hormonal concentrations, as many studies have not shown a significant change during resistance training despite increases in muscle strength and hypertrophy. Anabolic hormones such as testosterone and the superfamily of growth hormones (GH) have been shown to be elevated during 15-30 minutes of post-resistance exercise providing an adequate stimulus is present. [emphasis added]

HIIT involves doing exercises at a high intensity for short periods interspersed with periods of rest.

The best type of HIIT exercises are those which involve and stimulate as many muscles as possible. Some outstanding exercises include:

Kettlebell exercises. Doing kettlebell swings, deadlifts, curls, snatches, and squats can get your body into a prime testosterone producing state.

Sprints. Flying down the track at top speed pushes your body to the max and encourages it to produce more testosterone.

Don’t Cut Calories Too Often

There’s a fine line between trying to lose weight and keeping your testosterone levels high. When you diet for long periods of time, your body reduces testosterone levels. Returning to normal calories level will bring your levels back up to normal.

If you’re going to diet, don’t overdo it. Balance your calorie cuts with your standard diet.

Go To Sleep

Most production of testosterone happens when you sleep. In fact, if you don’t wake up with a morning erection, you might have low testosterone levels.

If you sleep fewer than five hours per night, it can reduce your testosterone levels by up to 15%. Additionally, low sleep typically increases cortisol levels, which also diminishes the amount of testosterone in your body.

To keep your testosterone levels high, be sure to get a solid night’s sleep.

Conclusion

Testosterone is one of things you take for granted while it’s there. But low testosterone can be seriously problematic and dramatically reduce the quality of your life. A decreased sex life can hurt your relationships, reduced energy can lower the quality of your work, and extra weight can take a strain on your body. Testosterone is essential for a good life.

Thankfully, if you have low levels, you can take steps to repair your body. Most of these steps are simple, like exercising, sleeping well, and eating a healthy diet. These natural solutions are much better than medical alternatives like hormone therapy or testosterone patches.

If you think your deficient in testosterone, take action. It doesn’t usually fix itself. Take steps in the right direction today.

Source: Vitamonk


Jan 8

Keto diet ranks last on 2018 ‘best diets’ list – CNN

Both stress eating a ton of protein and minimal carbs, putting the dieter into “ketosis,” when the body breaks down both ingested and stored body fat into ketones, which it uses as energy. People on such diets often deal with fatigue and light-headedness as they adjust to a lack of carbohydrates.

Though the experts on the US News and World Report panel that created the list said eating that way isn’t harmful short-term, they ranked the diets poorly on long-term weight loss success, ease of use and overall impact on health.

“When you are on the keto diet, you drastically cut your carbs to only 20 per day. That’s less than one apple!” said nutritionist Lisa Drayer, a CNN contributor. “The keto diet is just not sustainable over the long term. It doesn’t teach you how to acquire healthy eating habits. It’s good for a quick fix, but most people I know can hardly give up pasta and bread, let alone beans and fruit.”

The expert panel was particularly concerned for people with liver or kidney conditions, “who should avoid it altogether,” the report said, adding that there was not enough evidence to know whether the diet would help those with heart issues or diabetes. Because of the recommended “cycling” nature of the diet, taking breaks and then starting it again, experts also warn that hormones could fluctuate.

The panel slammed the diet as having “No independent research. Nonsensical claims. Extreme. Restrictive.” and tied it with the raw food diet as “the worst of the worst for healthy eating.”

First place is a tie

“What I love about both the DASH and Mediterranean diets is that they offer guiding principles for eating, like eating more fruits and vegetables, as well as whole grains, fish, legumes, nuts and low-fat dairy foods,” Drayer said. “I personally love the fact that a daily glass of red wine is encouraged as part of the Mediterranean diet.”

The DASH diet is often recommended to lower blood pressure. Its premise is simple: Eat more veggies, fruits and low-fat dairy foods while cutting way back on any food high in saturated fat and limit your intake of salt.

The meal plan includes three whole-grain products each day, four to six servings of vegetables, four to six servings of fruit, two to four servings of dairy products and several servings each of lean meats and nuts/seeds/legumes.

The Mediterranean diet also ranked first on the US News and World Report list for easiest diet to follow, best plant-based diet and best diet for diabetes. It came in second for best heart-healthy diet, just behind DASH.

The diet emphasizes simple, plant-based cooking, with the majority of each meal focused on fruits and vegetables, whole grains, beans and seeds, with a few nuts and a heavy emphasis on extra virgin olive oil. Say goodbye to refined sugar or flour. Fats other than olive oil, such as butter, are consumed rarely, if at all.

Meat can make a rare appearance, but usually only to flavor a dish. Meals may include eggs, dairy and poultry, but in much smaller portions than in the traditional Western diet. However, fish are a staple, and an optional glass of wine with dinner is on the menu.

The ever-popular Weight Watchers diet was ranked fourth, followed by the MIND diet, a combination of the Mediterranean and DASH diets that some may find a bit easier to follow, as it requires less fish and fruit.

Best weight-loss diets

Weight Watchers topped the list of best weight-loss and best commercial diet plans, and it tied with HMR for best fast weight-loss diet. HMR, the Health Management Resources program, involves purchasing meal replacements, such as shakes, nutrition bars and multigrain cereals, and adding vegetables and fruits to round out the meals.

Since 2015, Weight Watchers has been focused on its Beyond the Scale program. It is designed to help people move more and focus on overall well-being, including more “me” time, which includes mindfulness and self-compassion.

Drayer agreed: “I’ve always been a fan of Weight Watchers because it teaches you how to incorporate all types of foods into your diet, and it also offers a support component, which can be extremely beneficial.”

But whatever diet you choose, she recommends choosing the one that fits your lifestyle and that you can stick to over the long term.

“I always recommend meeting with a registered dietitian, who can take into account your health history, lifestyle habits, likes and dislikes, and develop an eating plan that is specific to your needs,” she added. “I also recommend checking with your doctor first before starting any new diet plan.”

See more here:
Keto diet ranks last on 2018 ‘best diets’ list – CNN


Dec 31

Diet – SIBO- Small Intestine Bacterial Overgrowth

Dietary Treatments

All dietary treatments strive to reduce the food sources for the bacteria. They seek to feed the person but starve the bacteria. Our diet has a significant impact on our intestinal bacterial population. Bacteria primarily eat carbohydrates so all the recommended diets decrease carbohydrates to reduce the bacteria by limiting their food supply. The only carbohydrate that bacteria do not eat much of is insoluble fiber. The established SIBO treatment diets are the Specific Carbohydrate Diet (SCD), the Gut and Psychology Syndrome Diet (Gaps Diet), the Low Fodmap Diet (LFD) or a combination of these diets such as SCD + LFD (see below). The established prevention diets include all the above plus the Cedars-Sinai Diet (see below). “Fermentable” refers to what bacteria eat.

Fermentable Carbohydrates/Saccharides:StarchResistant StarchSoluble FiberSugar (in all it’s forms)Prebiotics (inulin, FOS, MOS, GOS, arabinogalactan)

Sources of Fermentable Carbohydrates/Saccharides:Starch- grains, beans, starchy vegetablesResistant Starch- whole grains, seeds, legumesSoluble Fiber- grains, beans, nuts/seeds, vegetables, fruitSugar- fruit, sweetenersPrebiotics- agave, beans, vegetables, roots/herbs, supplements

My hope was that practitioners would customize the SIBO Specific Food Guide into more specific diet plans for their patients. Thats just what Dr. Jacobi did with the SIBO Bi-Phasic diet, and countless doctors and patients have benefited from it. The SIBO Bi-Phasic Diet puts the SSFG into phases, which are then combined with other treatment such as antimicrobials.

SIBO Bi-Phasic Diet

The Diet

This diet is famous for explaining and including lactose-free dairy foods, especially the introduction of 24-hour homemade yogurt as well as introducing nut-flour (predominantly almond flour), as a substitution for standard wheat and grain flours in baked goods or breading.

ResourcesBesides the book (BTVC), which contains great recipes (Lois Lang’s Bread and Basic Muffins are my favorites), there are a plethora of SCD websites which include free recipes, supplies and mail order foods. I highly recommend getting 1 or more of the SCD Cookbooks.

SCD Legal & Illegal Food Web ListSCD Legal & Illegal Food Handout- 4 pages (2 legal, 2 illegal) from healththroughdiet.comAlso see the Gaps Diet Food List for an easy 1 page version of allowed and not allowed foods.

Read the original here:
Diet – SIBO- Small Intestine Bacterial Overgrowth


Dec 31

Risk Factors: Diet – National Cancer Institute

Scientists have studied many foods and dietary components for possible associations with increasing or reducing cancer risk.

Credit: National Cancer Institute

Many studies have looked at the possibility that specific dietary components or nutrients are associated with increases or decreases in cancer risk. Studies of cancer cells in the laboratory and of animal models have sometimes provided evidence that isolated compounds may be carcinogenic (or have anticancer activity).

But with few exceptions, studies of human populations have not yet shown definitively that any dietary component causes or protects against cancer. Sometimes the results of epidemiologic studies that compare the diets of people with and without cancer have indicated that people with and without cancer differ in their intake of a particular dietary component.

However, these results show only that the dietary component is associated with a change in cancer risk, not that the dietary component is responsible for, or causes, the change in risk. For example, study participants with and without cancer could differ in other ways besides their diet, and it is possible that some other difference accounts for the difference in cancer.

When evidence emerges from an epidemiologic study that a dietary component is associated with a reduced risk of cancer, a randomized trial may be done to test this possibility. Random assignment to dietary groups ensures that any differences between people who have high and low intakes of a nutrient are due to the nutrient itself rather than to other undetected differences. (For ethical reasons, randomized studies are not generally done when evidence emerges that a dietary component may be associated with an increased risk of cancer.)

Scientists have studied many additives, nutrients, and other dietary components for possible associations with cancer risk. These include:

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Risk Factors: Diet – National Cancer Institute



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