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Sep 26

Vegan diet isn’t just grass and dressing, Cam Newton explains – Patriots Wire

With Tom Brady at the helm in New England, there were conversations constantly surfacing about the TB12 diet. Jokes about avocado ice cream and his refusal to eat strawberries became a funny topic to touch on.

The Patriots bring in a new MVP quarterback in Cam Newton and the diet conversations continue. This time, its about the vegan diet that fuels a 6-foot-5, 245 pound athlete. Newtons overpowering presence on the field doesnt reflect the diet that so many people believe is unsustainable.

Newton turned vegan in 2019 and has spoken highly of eating this way. On Thursday during his press conference, Newton put down one stigma on the topic.

Just because Im vegan doesnt mean I just go outside and pick up grass and, you know, put ranch on it, Newton said, via Nicole Yang of The Boston Globe. Well, I guess thats not vegan. Or put balsamic on it and eat it. I still love good food.

Newtons choice of diet didnt prevent him from rushing for four touchdowns over the span of two games so far this season.

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Vegan diet isn't just grass and dressing, Cam Newton explains - Patriots Wire

Sep 26

When Healthy Eating Isn’t Healthy: Letting Go of the ‘Perfect’ Diet – Healthline

I stood in front of my fridge, eyeing the vegetable drawer. I was about 6 years old.

It was me versus a carton of mushrooms.

I remember very clearly thinking to myself, I dont want to eat that, but Im going to teach myself to like it.

At that young age, I was already aware of the importance of healthy eating and already semi-obsessed with the idea of mind over matter.

Today mushrooms are my favorite vegetable.

I have another memory of my adolescent self sitting at a booth in an Elephant Bar with a few friends from my junior high school dance team. A platter of fried food had just arrived on the table. I struggled against the urge to eat while the other girls dug in.

One of my fellow dancers turned to me and said, Wow, youre so good.

I smiled awkwardly with a mixture of pride and embarrassment.

If she only knew, I thought.

The desire to be good is something thats driven me since my earliest days. I couldnt understand why no one seemed to agree on what it really took to be good.

I remember taking a Bible off of my parents bookshelf one day, thinking I might find some answers.

I opened it, read a few pages, and quickly understood why everyone was so confused. I had expected a neat list, not allegory.

Later on in my teen years, I decided to become a vegetarian. I had been a staunch adherent of the standard American diet for most of my upbringing, but ethical considerations and my newfound interest in yoga were quickly sweeping me toward change.

A year of vegetarianism turned into full-blown veganism. I thought Id finally found the right way to eat. I was tight about my food choices, ready to debate food ethics at a moments notice, and frankly, pretty self-righteous.

I wasnt that fun to hang out with.

I persisted in my veganism after finding out I was iron-deficient, reasoning that government standards for nutrition were likely skewed by the meat and dairy lobbies.

This may at least in part be true, but not when it comes to iron.

About 3 years into veganism, I accidentally ate a sauce with shrimp in it at a buffet. I had a full-blown panic attack, launching myself into a labyrinth of ethical and gastrointestinal what-ifs.

In yoga, I had picked up the idea of eating Sattvic, which translates from Sanskrit as goodness or purity. Unfortunately, my interpretation of this principle wasnt a healthy one.

It also didnt help that I was a philosophy major at the time. I was basically Chidi from The Good Place, the high-strung ethics professor who becomes completely paralyzed whenever he has to make a choice about what appear to be inconsequential things.

It wasnt until I started seeking treatment for anxiety, a seemingly unrelated issue, that I realized something was up with my relationship to food.

With effective treatment, I felt like the whole world literally opened up to me. It had only been off-limits before because I was so focused on controlling, judging, and assessing everything I did.

I still chose to be vegan and eat healthy food simply because it aligned with my values (while happily supplementing with iron). The difference was there was no longer a sense of pressure that I had to get it right or of self-judgment, and no more anxiety attacks over what to eat.

Food felt joyful again.

Eventually, I went to Europe and decided to be freegan, or to accept any food I was offered. This was both to be gracious and respectful to my hosts from other cultures, but also to flex my newfound freedom in making conscious, ethical choices without self-torment.

Not long after, I encountered the word orthorexia for the first time.

Orthorexia is a term first coined by American physician Steve Bratman in 1997. It comes from the Greek word orthos, or right.

When I learned this, alarm bells were going off in my head. I saw myself in this word.

If Id never sought out treatment for anxiety, I wouldnt have had the opportunity to step outside of my obsession with making the right food choices and see it for what it was. To everyone, including myself, it just looked like I ate really, really healthy.

This is how healthy eating can hide an unhealthy pattern.

Orthorexia isnt technically a diagnosable condition, though its starting to gain attention in the medical community. Not surprisingly, it often shows up in individuals who experience anxiety, perfectionism, and preoccupations with purity. *raises hand sheepishly*

As the years have worn on, Ive loosened up my eating habits quite a bit.

After my pregnant body wouldnt have it any other way, I started eating meat again. Eight years later, Ive never felt better.

I also go out of my way to intentionally bring joy into my food choices with the strategies below.

Thanks to pregnancy cravings, I rediscovered foods I hadnt eaten or even thought about since childhood. One of those was fried chicken tenders with honey mustard.

Every so often, I intentionally take my inner child on a food date (usually my actual child comes, too). We really make a big deal of it, go all out, and get exactly what we want, not what we should get.

For me, its very often chicken dipped in honey mustard, just like I used to get every time I ate out at a restaurant as a little girl. If Im feeling fries, I go for those, too.

And I enjoy it, in all its deep-fried glory.

Ritualizing eating in this way isnt just fun; it can also be healing. By not only giving yourself permission, but actually celebrating the food and your pleasure in it, its a reminder that we dont have to be perfect and that food is about more than just nutrition.

The container of ritual creates a sense of appropriateness and sacredness. It also curbs the guilt that might come up from eating unhealthy foods in a less conscious or intentional way.

So find the food (or foods) that does it for you. Is it mac n cheese? Bagel bites? Whatever it is, make yourself a date to enjoy the heck out of it.

Sometimes when Im busy, I can wolf down a meal and feel like I havent even eaten. Considering how delicious and awesome food is, it can be really disappointing.

Its a habit I try to avoid if I can.

Instead, I make an effort to sit down with my food and spend at least 20 minutes savoring it. If Im really on it, Im cooking my food, too. That way I can smell it sizzling in the pan, see the colors swirling together, and make it a full-blown sensory experience.

At the same time, its not about making rules. Its simply about finding the pleasure in a basic act thats not only meant to be nourishing, but to be enjoyed.

While it might not show up on a nutrient-density profile, I firmly believe that eating food cooked by someone who loves you nourishes in a way that vitamins and minerals cant.

Not only do you get to relax, smell the scents, and enjoy the anticipation of a home-cooked meal that you didnt make (as a single mom, this is big), you get to receive the love and care that went into making that meal.

Best case scenario, you get to enjoy the meal with your loved one, or two, or three. It can be a friend, a significant other, a parent, or even your kiddo. Of course I love hot dogs and ketchup, sweetie!

All that matters is that somebody loves you enough to cook for you.

There are positive sides to caring about what you eat. One of them is that youre likely to be open-minded enough to try new things.

Eating as an exploration is a great way to break out of the confines of what you should eat. In this sense, eating can be a means of discovering new cultures and experiencing new flavors.

If youre dining out, you can seek the most authentic cuisines in your area or have fun comparing different options. You may even be exposed to art and music from another culture at the same time.

I still care about the health and the ethical considerations of my food. But with all the information out there, care can easily become despair.

Theres always another news piece or investigative documentary about the state of our food supply, and its enough to make your head spin.

Eventually, I decided that I was going to keep it simple. In The Omnivores Dilemma, writer Michael Pollan distills healthy eating into a short maxim: Eat food, not much, mostly plants.

When I notice Im getting hung up on minutiae, I remember this little piece of advice.

We humans have to eat, and were all just doing our best. These three simple principles are a pithy way to remember whats important about what we eat.

A very wise friend once told me, Standards are the objectification of your principles.

I really needed to hear it.

What this means is that when your principles become codified, dogmatized, and inflexible, theyre no longer principles. Theyre just rules.

We are creative, adaptable, ever-changing human beings. We arent meant to live by proscriptions.

As a philosophy student, I was always trained to re-examine the obvious and commonplace.

When we use this as a way to free ourselves from the confines of ideology instead of reinforcing binding, limiting beliefs, were allowing ourselves to be the dynamic human beings that we really are.

Food goes beyond calories. Its been the cornerstone of cultures and the focal point of celebrations since the advent of civilization and before.

It brings people together.

It touches on what it truly means to experience deep sustenance, the kind that involves all the senses and even the heart.

When you make food a form of love, its hard to be bothered by doing it right.

Crystal Hoshaw is a mother, writer, and longtime yoga practitioner. She has taught in private studios, gyms, and in one-on-one settings in Los Angeles, Thailand, and the San Francisco Bay Area. She shares mindful strategies for self-care through online courses. You can find her on Instagram.

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When Healthy Eating Isn't Healthy: Letting Go of the 'Perfect' Diet - Healthline

Sep 26

The Truth About the Low Residue Diet and Digestive Issues –

If youre prone to digestive distress after a meal (like uncomfortable amounts of it), you might want to look into the low residue diet, which has become popular as a dietary lifestyle for those struggling to find relief.

The low residue diet is a low-fiber diet where you minimize that amount of "residue" left over after you digest food. If that sounds strange, it kind of is (more on the inter-workings later), but the strategy isn't all that complex.

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A low residue diet basically means that youll swap high fiber foodssuch as whole grains, beans and legumes, and producefor non-fibrous foods, such meat, eggs, dairy and refined carbs like white bread or rice.

For anyone who has paid even the slightest bit of attention to nutrition research in the last several decades, you'll note that, yes, this is the exact opposite of what good eating instructs you to do.

Fiber is good for you, after all, and a low residue diet can restrict your fiber intake to as little as 10 grams a day.

But a low residue diet is more a diet to deploy for a set of specific symptoms than it is a cure-all.

Approach with caution, armed with the expert advice that follows.

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Low residue diets are usually prescribed by a doctor for those with inflammatory bowel diseases like Crohn's and Colitis, as well as diverticulitis, and it is also used for people recovering from bowel surgery or preparing for a colonoscopy, says Lauren Harris-Pincus, MS, RDN and author of The Protein-Packed Breakfast Club.

So your average weight-loss diet this is not.

Fiberand soluble fiber in particularslows the movement of food through your digestive tract. This creates a longer transit time for the digestion of food, which may result in more residue in the gut.

However, insoluble fiber, which promotes regular bowel movement is also limited as some people experiencing IBS symptoms such as frequent cramping, frequent bowel movements and diarrhea may benefit, says Kelly Jones MS, RD, CSSD, LDN.

The low residue diet is meant to be temporary only, as it significantly limits fiber-rich foods like whole grains, many fruits and vegetables, legumes, beans, nuts, and seedsall of which youd ideally like to eat long-term and incorporate back into your diet.

These foods are packed with vitamins, minerals, antioxidants and phytochemicals that help to prevent lifestyle diseases like heart disease, diabetes and cancer, Harris-Pincus says.

There is no nutritional benefit to a low residue diet other than providing relief to those experiencing gastrointestinal issues, she says.

If done well though, the low residue diet can help you if you have severe and painful gastrointestinal problems.

Again, this is not a diet for weight loss or to provide any health benefits other than to alleviate gastrointestinal issues.

So, if your doctor doesn't recommend it to you, don't do it.

Well, "effectiveness" depends on the individual and their condition, as well as potential food intolerances that may trigger their IBS symptoms.

If the low residue diet can be tailored to specific needs and followed closely, it is definitely safe in the short-term if you meet the recommended daily intake of all other nutrients except fiber, says Harris-Pincus.

And you still need to eat enough calories too to keep energy and your metabolism high and to keep your body well nourished.

Drawbacks, especially if this is not the right type of diet for someone, include fewer regular bowels, lower satiety levels at meal and snack times, along with faster blood sugar responses, and ultimately a less favorable balance of bacteria in the lower digestive tract, which we know is important for immunity, mental health, and more, says Jones.

It's also important to note that the foods allowed include refined grains like white bread and cereal made from corn and are more highly processed and the lack of fiber may increase blood sugar, adds Harris-Pincus. That may mean eating more sugar in your diet.

It also takes more preparation and planning as most allowed fruits and veggies need to be well cooked or canned and cannot have any skins, peels or seeds, Harris-Pincus adds.

If you dont have time to meal prep during the week, it might not be the best diet for you in order to meet your nutrient macros.

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Sep 26

Japanese youth demand action on global warming in ‘shoe protest’ outside Diet – The Mainichi

On Sept. 25, 2020, shoes and signs are seen lined up outside the National Diet Building in Tokyo's Chiyoda Ward as part of a "climate action shoe protest" demanding stronger global warming countermeasures. (Mainichi/Yuki Miyatake)

TOKYO -- A group of young activists held a climate protest and spread out some 100 pairs of shoes on a sidewalk outside Japan's National Diet Building on the evening of Sept. 25 along with messages demanding stronger global warming countermeasures.

As protesters were unable to gather in groups for a street march this year due to the coronavirus pandemic, they demonstrated their commitment by lining up sneakers, sandals, pumps and other footwear on the sidewalk -- to show that even though they were not physically present, they were taking a stand on climate change. Signs with messages such as "We are running out of time" and "No to coal" were left with the shoes in front of the National Diet in Tokyo's Chiyoda Ward.

The protest was part of simultaneous youth demonstrations held around the world on the "Global Day of Climate Action." Members of the organization Fridays For Future Japan held "climate action shoe protests" and other activities in 30 prefectures across Japan, including Tokyo and Kanagawa, south of the capital, as well as Aichi and Niigata in central Japan. The group also posted pictures of the shoes and messages on Twitter and other social media.

"Revolutionary change has been happening around the world, but Japan is still taking small steps," said Mutsumi Kurobe, 19, a first-year student at the Kunitachi College of Music who joined the protest outside the National Diet. "I would like to continue speaking out on the significance of making progress in climate change countermeasures, even during this coronavirus pandemic."

The FridaysForFuture student strike movement, in which young people skip class to protest in the streets, spread throughout the world after now 17-year-old Swedish climate activist Greta Thunberg began holding one-person demonstrations on her own every Friday in Stockholm.

(Japanese original by Mayumi Nobuta, Science & Environment News Department)

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Japanese youth demand action on global warming in 'shoe protest' outside Diet - The Mainichi

Sep 26

How Nicole Rokita Is Introducing the Keto Diet With Her Restaurant niKETO – Yahoo Finance


Markets are volatile, there can be no doubt. So far this month, the S&P 500 has fallen 9% from its peak. The tech-heavy NASDAQ, which had led the gainers all summer, is now leading the on the fall, having lost 11% since September 2. The three-week tumble has investors worried that we may be on the brink of another bear market.The headwinds are strong. The usual September swoon, the upcoming election, doubts about another round of economic stimulus all are putting downward pressure on the stock markets.Which doesnt mean that there are no opportunities. As the old saw goes, Bulls and bears can both make money, while the pigs get slaughtered. A falling market may worry investors, but a smart strategy can prevent the portfolio from losing too much long-term value while maintaining a steady income. Dividend stocks, which feed into the income stream, can be a key part of such a strategy.Using the data available in the TipRanks database, weve pulled up three stocks with high yields from 7% to 11%, or up to 6 times the average dividend found on the S&P 500 index. Even better, these stocks are seen as Strong Buys by Wall Streets analysts. Lets find out why.Williams Companies (WMB)We start with Williams Companies, an Oklahoma-based energy company. Williams controls pipelines connecting Rocky Mountain natural gas fields with the Pacific Northwest region, and Appalachian and Texan fields with users in the Northeast and transport terminals on the Gulf Coast. The companys primary operations are the processing and transport of natural gas, with additional ops in crude oil and energy generation. Williams handles nearly one-third of all US commercial and residential natural gas use.The essential nature of Williams business really, modern society simply cannot get along without reliable energy sources has insulated the company from some of the economic turndown in 1H20. Quarterly revenues slid from $2.1 billion at the end of last year to $1.9 billion in Q1 and $1.7 billion in Q2. EPS in the first half was 26 cents for Q1 and 25 cents for Q2 but this was consistent with EPS results for the previous three quarters. The generally sound financial base supported the companys reliable dividend. Williams has been raising that payment for the past four years, and even the corona crisis could not derail it. At 40 cents per common share, the dividend annualizes to $1.60 and yields an impressive 7.7%. The next payment is scheduled for September 28.Truist analyst Tristan Richardson sees Williams as one of the midstream sectors best positioned companies.We continue to look to WMB as a defensive component of midstream and favor its 2H prospects as broader midstream grasps at recovery Beyond 2020 we see the value proposition as a stable footprint with free cash flow generation even in the current environment. We also see room for incremental leverage reduction throughout our forecast period on scaled back capital plans and even with the stable dividend. We look for modestly lower capex in 2021, however unlike more G&P oriented midstream firms, we see a project backlog in downstream that should support very modest growth, Richardson noted.Accordingly, Richardson rates WMB shares as a Buy, and his $26 price target implies a 30% upside potential from current levels. (To watch Richardsons track record, click here)Overall, the Strong Buy analyst consensus rating on WMB is based on 11 Buy reviews against just a single Hold. The stocks current share price is $19.91 and the average price target is $24.58, making the one-year upside potential 23%. (See WMB stock analysis on TipRanks)Magellan Midstream (MMP)The second stock on our list is another midstream energy company, Magellan. This is another Oklahoma-based firm, with a network of assets across much of the US from the Rocky Mountains to the Mississippi Valley, and into the Southeast. Magellans network transports crude oil and refined products, and includes Gulf Coast export shipping terminals.Magellan's total revenues rose sequentially to $782.8 in Q1, and EPS came in at $1.28, well above the forecast. These numbers turned down drastically in Q2, as revenue fell to $460.4 million and EPS collapsed to 65 cents. The outlook for Q3 predicts a modest recovery, with EPS forecast at 85 cents. The company strengthened its position in the second quarter with an issue of 10-year senior notes, totaling $500 million, at 3.25%. This reduced the companys debt service payments, and shored up liquidity, making possible the maintenance of the dividend.The dividend was kept steady at $1.0275 per common share quarterly. Annualized, this comes to $4.11, a good absolute return, and gives a yield of 11.1%, giving MMP a far higher return than Treasury bonds or the average S&P-listed stock.Well Fargo analyst Praneeth Satish believes that MMP has strong prospects for recovery. [We] view near-term weakness in refined products demand as temporary and recovering. In the interim, MMP remains well positioned given its strong balance sheet and liquidity position, and ratable cash flow stream Satish goes on to note that the dividend appears secure for the near-term: The company plans to maintain the current quarterly distribution for the rest of the year.In line with this generally upbeat outlook, Satish gives MMP an Overweight (i.e. Buy) rating, and a $54 price target that implies 57% growth in the coming year. (To watch Satishs track record, click here)Net net, MMP shares have a unanimous Strong Buy analyst consensus rating, a show of confidence by Wall Streets analyst corps. The stock is selling for $33.44, and the average price target of $51.13 implies 53% growth in the year ahead. (See MMP stock analysis on TipRanks)Ready Capital Corporation (RC)The second stock on our list is a real estate investment trust. No surprise finding one of these in a list of strong dividend payers REITs have long been known for their high dividend payments. Ready Capital, which focuses on the commercial mortgage niche of the REIT sector, has a portfolio of loans in real estate securities and multi-family dwellings. RC has provided more than $3 billion in capital to its loan customers.In the first quarter of this year, when the coronavirus hit, the economy turned south, and business came to a standstill, Ready Capital took a heavy blow. Revenues fell by 58%, and Q1 EPS came in at just one penny. Things turned around in Q2, however, after the company took measures including increasing liquidity, reducing liabilities, and increasing involvement in government-sponsored lending to shore up business. Revenues rose to $87 million and EPS rebounded to 70 cents.In the wake of the strong Q2 results, RC also started restoring its dividend. In Q1 the company had slashed the payment from 40 cents to 25 cents; in the most recent declaration, for an October 30 payment, the new dividend is set at 30 cents per share. This annualizes to $1.20 and gives a strong yield of 9.9%.Crispin Love, writing from Piper Sandler, notes the companys success in getting back on track.Given low interest rates, Ready Capital had a record $1.2B in residential mortgage originations versus our $1.1B estimate. Gain on sale margins were also at record levels. We are calculating gain on sale margins of 3.7%, up from 2.4% in 1Q20, Love wrote.In a separate note, written after the dividend declaration, Love added, We believe that the Board's actions show an increased confidence for the company to get back to its pre-pandemic $0.40 dividend. In recent earnings calls, management has commented that its goal is to get back to stabilized earnings above $0.40, which would support a dividend more in-line with pre-pandemic levels.To this end, Love rates RC an Overweight (i.e. Buy) along with a $12 price target, suggesting an upside of 14%. (To watch Loves track record, click here)All in all, Ready Capital has a unanimous Strong Buy analyst consensus rating, based on 4 recent positive reviews. The stock has an average price target of $11.50, which gives a 9% upside from the current share price of $10.51. (See RC stock analysis on TipRanks)To find good ideas for dividend stocks trading at attractive valuations, visit TipRanks Best Stocks to Buy, a newly launched tool that unites all of TipRanks equity insights.Disclaimer: The opinions expressed in this article are solely those of the featured analysts. The content is intended to be used for informational purposes only. It is very important to do your own analysis before making any investment.

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How Nicole Rokita Is Introducing the Keto Diet With Her Restaurant niKETO - Yahoo Finance

Sep 26

Healthy Living: Reduce inflammation through your diet – Leinster Leader

Inflammation is one of those things the body needs it signals the immune system to heal and repair damaged tissue, for example but its also a key factor in countless diseases.

While a number of things can play a role in individual inflammatory responses, food researcher, biochemist and author Dr Barry Sears believes diet can be a powerful tool for helping manage inflammation and its all about balance.

By eating the right mix of protein, fat, carbohydrates and vitamins, people can keep their body in a unique resolution zone, he says, where genes that cause inflammation can be silenced and genes that reduce it can be switched on, leading to better health.

Sears, who researches the hormonal effects of food at the Inflammation Research Foundation in the USA, explores this further in his latest book The Resolution Zone.

Inflammation is like the weather. We talk a lot about it, yet we know little about how to control it. We often think of inflammation as something to avoid. In reality, to maintain your health, you have to keep inflammation in a zone. You need to turn on inflammation to protect your body from infections and injuries, but also need to turn off inflammation, so it doesnt continue to attack your body, he explains.

There is no drug to maintain this balancing act, but your diet can. Treating your diet as a super-drug keeps inflammation in such a zone, Sears claims. Theres no magic bullet in nutrition, only the constant orchestration of the hormones and genes that reduce, resolve, and finally repair the damage caused by inflammation.

Inflammation is a topic thats cropped up a lot lately, as its cited as being a key factor in Covid-19 and why some people may become far more unwell than others.

While Sears says an anti-inflammatory diet can be beneficial for many things including pregnancy health, athletic performance and fighting off illness some experts say the notion of an anti-inflammatory diet can be misleading, and striving for a healthy balance is generally better than following regimented diet plans.

We know chronic inflammation can play a role in ill-health and that it can be affected by many factors, including the diet, obesity, diabetes, high blood pressure and smoking, says Sarah Coe, a nutrition scientist with the British Nutrition Foundation ( But as yet, there is a lack of scientific evidence to support an anti-inflammatory diet, so we need a better understanding of the relationship between the foods we eat and inflammation.

Diets that have been claimed to be anti-inflammatory tend to be a Mediterranean-style diet or diets rich in particular nutrients (e.g. vitamins A, C and E, selenium, zinc and omega 3s), which we can get from eating a healthy, balanced diet, she adds. While the evidence isnt there to recommend a specific diet, having a generally healthy diet and lifestyle may help to reduce levels of chronic inflammation, as well as having other benefits for health.

So how does Sears think people should be eating? Here are five dietary strategies for eating your way to the resolution zone

1. Follow an anti-inflammatory diet

Your diet can either cause inflammation or reduce it, says Sears, who recommends the Zone Diet an anti-inflammatory diet he developed more than 25 years ago. Its a highly-personalised plan but the basic premise is to eat the right balance of low-fat protein and carbohydrate (such as non-starchy vegetables), plus a little fruit and mono-unsaturated fat, like olive oil or nuts, at every meal.

Most females, he says, will need about 90g of low-fat protein per meal, while males will need around 120g. Once you know how much protein you need, you can then determine the exact amount of carbohydrates and fat required.

A typical Zone meal might consist of about a 120g portion of chicken, fish or a plant-based meat substitute for vegans, three servings of non-starchy vegetables plus a small serving of berries for dessert, and 10ml of olive oil for fat.

2. Eat the right amount of fermentable fibre

A primary source of diet-induced inflammation comes from a leaky gut, says Sears. Your best defence is consuming adequate levels of fermentable fibre to produce metabolites in the gut that also reduce inflammation, he explains. This means at least 30g of fibre per day from non-starchy veg (primarily the ABCs: artichokes, asparagus, broccoli, cauliflower, and spinach) and limited amounts of fruits (ideally berries) to maintain good gut health.

3. Be mindful of calories

Calories are not all created equal and counting them is not the be all and end all of maintaining a healthy weight. However, Sears says its important to be aware of them. The most proven method to live longer with less chronic disease is to restrict calories without malnutrition, he says. Those calories have to be balanced in protein, carbohydrate, and fat to generate the correct levels of hormones needed to reduce inflammation as well as to prevent hunger and fatigue.

This doesnt necessarily mean feeling deprived of food though for example, Zone meals can typically contain 400 calories each, yet quite a lot of volume if you have the balance of veg right. So some people may even find consuming enough food every day is actually quite tricky!

4. Consume more omega-3 fatty acids

Omega-3 fatty acids are building blocks for the hormones that turn off inflammation, says Sears, who explains youll need to eat at least 3g of good omega-3 sources per day to make enough of these hormones. The average Brit only consumes about 150mg of omega-3 fatty acids per day, so many of us might not be getting quite enough. Oily fish, nuts and seeds are good sources.

If you cant turn off inflammation, its unlikely you can repair the tissue damage caused by that same inflammation, says Sears, who points out that unless youre eating enough fatty fish regularly, you may need to take omega-3 supplements.

5. Consume more polyphenols

Polyphenols are the chemicals that provide vegetables and fruits with their colouring, and Sears says they also activate the genes that repair tissue damage caused by inflammation. Youll generally need to consume about 10 servings of non-starchy vegetables and fruits per day to get adequate levels of polyphenols, he says.

This is why its challenging to consume all the food [you need], even though youre restricting calories, says Sears, who suggests the ABCs and berries are among the best sources of polyphenols.

The Resolution Zone by Barry Sears is published by Hammersmith Books. Available now.

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Healthy Living: Reduce inflammation through your diet - Leinster Leader

Sep 26

What is diabetes? A comprehensive guide to lower blood sugar and manage the condition – Insider – INSIDER

Diabetes is a chronic condition that affects how your body uses insulin. This hormone controls how much blood sugar, also known as glucose, is released into your cells to be used as energy.

Over 34 million people in the US have diabetes, according to the Centers for Disease Control and Prevention (CDC). While there is no cure for diabetes, it can be managed with lifestyle and dietary changes, or medication like insulin.

Here's what you need to know to manage diabetes and lower blood sugar levels.

With all types of diabetes, your body either doesn't produce enough insulin, or isn't able to use insulin effectively.

Insulin is necessary to move blood sugar into your cells, where it is stored and used for energy. Without insulin, a condition called hyperglycemia can occur, where blood sugar builds up in your bloodstream instead of traveling into your cells.

Type 1 diabetes makes up just 10% of all diagnosed diabetes cases in the US, according to the CDC. It is most commonly diagnosed in children, teenagers, and young adults.

Although the cause is unknown, type 1 diabetes may be due to an autoimmune response caused by an infection or other trigger. Your body mistakenly attacks and damages the beta cells in your pancreas that make insulin, so little or no insulin is produced.

There are not many risk factors for type 1 diabetes, though genetics is believed to play a role. The odds of the children of men with type 1 diabetes developing the condition is 1 in 17, according to the American Diabetes Association (ADA). For the children of women with type 1 diabetes, the odds are 1 in 25 if the woman is under the age of 25, or 1 in 100 after the age of 25.

A type 1 diabetes diagnosis requires some important lifestyle changes. You must take insulin every day in order to survive. Your blood sugar level needs to be frequently monitored. It's essential to carefully plan your meals and count carbohydrates.

"This can be a frustrating and tiresome adjustment, but it is crucial that patients educate themselves on how certain foods impact glucose levels," says endocrinologist Rocio Salas-Whalen, MD, of New York Endocrinology.

Type 2 diabetes makes up about 90% of all diagnosed diabetes cases in the US. It is most often diagnosed in adults, but the CDC notes that it is becoming increasingly diagnosed in children and teenagers.

With type 2, your body can produce insulin, but it is not able to use it effectively. This is called insulin resistance, which happens when your liver, muscle, and fat cells don't effectively take in the blood sugar from your blood to use it for energy. As a result, your blood sugar level increases, which can eventually lead to type 2 diabetes.

You are more at risk for type 2 diabetes if you:

In addition to eating a healthy diet, it's very important for people with type 2 diabetes to maintain a healthy weight, Salas-Whalen says, because this can also help them control blood sugar levels.

Pregnant people may develop gestational diabetes, which is caused by the body's inability to produce the extra insulin needed during your pregnancy. Gestational diabetes can put your baby at risk for health problems later in life, such as obesity or type 2 diabetes.

About 7% of pregnant people in the US are diagnosed with gestational diabetes. It usually begins in the middle of your pregnancy, without any symptoms. You should be tested for it between your 24th and 28th weeks of pregnancy. It typically goes away after your baby is born, but you will have a higher risk of developing type 2 diabetes later in life.

If you have gestational diabetes, you'll need to work with your doctor to develop a healthy eating plan, and you should also remain physically active to help keep your blood sugar levels low. If a healthy diet and exercise don't lower your blood sugar levels, you may need to take insulin.

Prediabetes is a condition where your blood sugar levels are elevated, but not yet high enough for a diabetes diagnosis. However, if left untreated, prediabetes can develop into type 2 diabetes.

More than a third of all US adults over 88 million have prediabetes, yet 84% of them don't know they have it, the CDC notes.

With lifestyle changes like a healthy diet, losing weight, and getting regular exercise, it's possible for prediabetes to be reversed or delayed. Your doctor may also prescribe medication to help lower your blood sugar level.

"A prediabetic still has the potential to avoid diabetes, which should be avoided in every possible way," Salas-Whalen says.

The signs of all types of diabetes can include the following:

However, these symptoms develop slowly over time, and it may be difficult to recognize them, especially if you have type 2 diabetes. The signs of type 1 diabetes may be more severe, and can also include nausea or vomiting.

Target blood sugar levels are different for those with diabetes. The follow chart depicts normal blood sugar levels for diabetics and non-diabetics:

Yuqing Liu/Insider

Many people with diabetes with need to learn how to check their blood sugar multiple times a day using a glucose meter or a continuous glucose meter.

"Try not to think of blood sugars as 'good' or 'bad' or as a reflection of how well or bad you are doing," says Shelley Nicholls, DNP, APRN, CDCES, director of patient education at the Diabetes Research Institute. "Having a good understanding of what affects blood sugars and which of them a person can control or influence is the best tool a person with diabetes can have."

To treat diabetes, it is important to lower your blood sugar level and make sure it stays in a healthy range.

Doing this will not only increase your energy, but according to the ADA, each percentage point of A1C lowered reduces the possibility of long-term health complications which could include serious heart, kidney, brain, eye, or foot problems by 40%.

These are some of the best natural ways to lower and manage your blood sugar levels over time:

It's important for people with diabetes to be careful about the foods they eat because they can impact your blood sugar levels."Some foods can worsen diabetes, while other foods can actually improve diabetes control," Salas-Whalen says.

Carbohydrates and fiber especially affect your blood sugar levels in the following ways:

It can be helpful to follow a diet to manage your diabetes, as planning out your meals and snacks will help you control blood sugar levels effectively.

"Every person has different needs, so there is no one diet that is recommended for people with diabetes," Nicholls says. "The best option is to meet with a dietitian to determine individual needs and goals."

Here are some of the best diets for diabetics:

The Mediterranean diet includes plant-based foods, lean meats, and healthy fats.

According to a 2009 study published in Diabetic Medicine, people who strictly followed a Mediterranean diet for three months had lower A1C percentages and lower blood sugar levels after meals than those who followed it less strictly.

The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is mainly used to lower blood pressure, but it can also help lower blood sugar.

A 2017 study published in the ADA journal Diabetics Spectrum suggests that the DASH diet can lower insulin resistance and help you lose weight. A 2016 study published in the journal Nutrition found that a DASH diet can also help lower the risk for gestational diabetes by as much as 71%.

This high-fat, low-carb diet limits carbs to 20 to 50 grams daily in an effort to put your body in the metabolic state of ketosis, where you burn fat instead of carbs for fuel.

A 2017 study published in Nutrition & Diabetes found that overweight adults with type 2 diabetes or prediabetes who followed a keto diet had lower A1C levels and lost over 4% more weight after one year than those who followed a moderate-carbohydrate/low-calorie/low-fat diet.

There are also some health risks associated with the keto diet. If you have type 1 diabetes, your lowered blood sugar level may lead to hypoglycemia and serious brain, kidney, or liver complications.

Another issue associated with this diet are "keto flu" symptoms that may include headache, nausea, and vomiting. It's important to consult with your doctor or a registered dietitian before starting a keto diet.

People with type 1 diabetes need to take insulin every day in order to survive. If people with type 2 diabetes are unable to reach their blood sugar target levels with diet and exercise, they may also need medication like insulin or metformin.

People with type 1 diabetes generally need to take three to four doses of insulin every day, according to the ADA. Women with gestational diabetes may need to take insulin daily during their pregnancy if their bodies aren't producing enough of it naturally. Many people with type 2 diabetes may need one dose each day with or without other medications.

Insulin is injected in the fat under your skin using a syringe, insulin pen, or pump. It should be injected in the same area of the body, but not the same place each day. It's best to inject insulin at mealtime so it is more effectively processed in your body.

There are many different types of insulin, and your doctor may even prescribe two or more of the following types:

"The challenge with taking insulin is that it's tough to know precisely how much to take," Nicholls says. The amount is based on factors that may change throughout the day, such as food, exercise, and stress. "So, deciding on what dose of insulin to take is a complicated balancing act."

Taking an extra dose of insulin can also help you lower blood sugar fast if it's an emergency, though you may want to check in with your doctor beforehand.

If you have type 2 diabetes, your doctor may prescribe metformin, a medication that lowers blood sugar by slowing your liver's production of glucose. It is the drug most commonly prescribed to treat type 2 diabetes.

Metformin is available in a liquid, pill, or extended-release tablet. You take it orally at mealtime two to three times a day. The extended-release tablet only needs to be taken once daily.

According to a 2012 scientific review published in Diabetes Care, metformin can effectively reduce A1C levels for people with type 2 diabetes by an average of 1.12%.

Although it's possible to control your diabetes and lower blood sugar levels, there is no specific cure.

"Because of this reality, lifestyle changes must be permanent and not temporary in order to avoid the potential long-term complications of diabetes," Salas-Whalen says.

To develop the best plan of treatment for diabetes, it's important to meet with your doctor for individualized recommendations.

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What is diabetes? A comprehensive guide to lower blood sugar and manage the condition - Insider - INSIDER

Sep 26

Prebiotics 101: Discover Why Prebiotic Fiber Is The Most Important Thing Missing From Your Diet – CBS Las Vegas

When it comes to gut health, prebiotics play an important rolebut what exactly is prebiotic fiber, and how do you get it into your diet?

Many of us have heard ofprobiotics, the beneficial bacteria that live in our gastrointestinal tract.Probiotics have countless health benefits; they help our bodies with nutrient absorption, maintain digestive health, and even play a part inregulating our mood. Its no wonder so many health experts recommend consuming probiotic-rich foods likeyogurt and kefir, and other fermented foods.

Related Reading:A Diet Rich in Kimchi and Sauerkraut Could Help Fight Coronavirus

Probiotics are important for overall health, but theres another component to a healthy gut that is equally important. Its called prebiotic fiber (also known as just prebiotics), and it might just be the most important type of dietary fiber you can eat.

Prebiotic fiber is a type of indigestible fiber that cant be completely broken down in your stomach. Instead, these fibers are fermented by probiotic gut bacteria in your small intestine and colon where they provide food for those same bacteria. If youve never heard of prebiotic dietary fiber, youre not alone. Probiotics tend to get all the fame and glory but this process of probiotics eating prebiotics is incredibly important. Without prebiotic food for probiotics to eat, you dont receive their benefits.

Prebiotics and probiotics work together to support your health in almost countless ways. For one, when the bacteria ferment prebiotic fibers, it produces important byproducts, including the production of essential nutrients and short-chain fatty acids, which are incredibly important for colon health. Studies have even shown that low levels of short-chain fatty acids are linked to digestive disorders like irritable bowel syndrome andulcerative colitis, and supplementation with foods that produce short-chain fatty acids (aka, prebiotics) can lead to a decrease indiabetesandheart disease. Consuming prebiotic fiber has also been associated with fewergut infections, healthiercholesterol levels, andweight loss.

Clearly, probiotics arent the only important factor in the gut microbiome, and its about time we learned about prebiotic fiber-rich foods and how to make sure were eating enough of them.

Photo Credit: Anfisa Kameneva / EyeEm / Getty Images

We can eat all thekefirandkimchiwe want, but without prebiotic fiber for these probiotics to ferment, they wont be able to thrive and do their job of supporting our health and digestion. And unfortunately, according to the Cleveland Clinic, most Americans arent getting the25 to 25 grams of fiberthats required for our gut bacteria to really thrive.

Luckily, prebiotic fiber is found in a bunch of healthy, delicious foodsand all we have to do is eat them. According to the Harvard TH Chan School of Public Health, thehighest amounts of prebioticsare found in raw versions of the following foods:

As a general rule, most fruits, vegetables, beans, and whole grains are decent sources of prebiotic fiber. By consuming a diverse mix of these foods every day, theres a good chance youll be providing your gut bacteria with everything they need.

Photo Credit: Chowhound

Like with probiotics, many people assume they need to take a prebiotic supplement to make sure theyre getting enough. But as gut microbiome expert Gail Cresci, Ph.D., R.D.,told Cleveland Clinic, You can buy prebiotic supplements, but you dont need them if you eat the foods that fortify the army of friendly bacteria in your intestines. Therefore, most of your prebiotic needs can be satisfied with a healthy diet offresh fruits and veggies, especially if you throw in a few of the high-prebiotic foods mentioned above each week.

If you do decide to supplement, rest assured that prebiotics and probiotics are very safe. As Katherine Zeratsky, R.D., L.D.wrote for the Mayo Clinic, side effects are rare, and most healthy adults can safely add foods that contain prebiotics and probiotics to their diets.

Related Reading:Do You Need a Probiotic Supplement?

To make sure youre supporting the environment in your digestive tract the best way possible, its also recommended you consume probiotics and prebiotics at the same time, either in food- or a combined supplement-form; that way, youre providing the good bacteria and the fiber they require to thrive, all at the same time.

To get started on adding prebiotics to your routine, try ourTangy Banana Smoothie recipe, which incorporates bananas and Greekyogurt; ourJerusalem Artichoke recipe with Crispy Prosciutto; or ourAsparagus with Sweet Onions recipe.

Gretchen Lidickeris a writer, researcher, and author of the bookCBD Oil Everyday Secrets: A Lifestyle Guide To Hemp-Derived Health & Wellness. She has a masters degree in physiology and complementary and alternative medicine from Georgetown University and is the former health editor at mindbodygreen. Shes been featured in the New York Times, Marie Claire, Forbes, SELF, The Times, Huffington Post, and Travel + Leisure.

Article provided by ViacomCBS All featured products are curated independently by Chowhound editors. When you buy something through their retail links, Chowhound may receive a commission.

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Prebiotics 101: Discover Why Prebiotic Fiber Is The Most Important Thing Missing From Your Diet - CBS Las Vegas

Sep 26

Your Guide to Healthy Fats for the Keto Diet – LIVESTRONG.COM

Olive oil and avocado are smart choices when you're following a keto diet.

Image Credit: Claudia Totir/Moment/GettyImages

Many keto diet followers swear by the trendy eating plan for weight loss, and hey, getting to a healthy weight is important. But what if, while slimming your waistline, the diet was also increasing your risk of heart disease, stroke and high blood pressure?

Unfortunately, that could be the case if you're choosing the wrong fats on this high-fat, low-carb plan.

Going heavy on the bacon and cheese may work for fat loss, but the true key to keto is eating fat from anti-inflammatory sources. Here's how to get it right.

The idea behind the keto diet is to severely restrict carbs so your body enters a state called ketosis, in which it shuns sugar and instead burns fatty acids for fuel (which are created when your digestive system breaks down the fat in your food into tiny particles for energy).

But those fatty acids do more than simply provide energy to hungry cells. They also play a role in cell signaling and gut health, which affect inflammation. Inflammation is a complex buzzword, but think of it like fire in the body: Less fire makes for a healthier human. That's why it's so important to choose the right fats to fuel your body.

Prioritize Monounsaturated Fats (MUFAs)

Monounsaturated fat intake has been linked with improving cholesterol, lowering blood pressure and reducing overall body fat mass. In particular, consuming MUFAs from plant-derived sources provides the benefits of additional compounds, which also help to reduce inflammation.

Good monounsaturated fat sources include:

Animal lard and beef tallow also contain a significant amount of monounsaturated fat in addition to saturated fat.

To incorporate more MUFAs into your keto diet, try making salad dressing at home with olive oil, cook with high-heat-stable avocado oil instead of corn or soybean oil, and add macadamia nuts and almonds to salads or snacks.

Be Strategic About Polyunsaturated Fats (PUFAs)

These fats fall into two categories: omega-6 and omega-3. Both types play important roles in cell signaling and are essential for health, but the ratio is important. As a November 2018 paper in Open Heart points out, reducing intake from omega-6 fats while boosting omega-3s creates a more favorable level of stress in the body. A little stress is OK, but a lot of stress is not!

Limit Omega-6 Fatty Acids

Omega-6 fats promote inflammation that has beneficial effects for the body, such as blood clotting, but it can quickly become too much of a good thing. Omega-6s break down into arachidonic acid, a fatty acid that is thought to increase inflammatory markers in the body and contribute to plaque on the arteries, which can lead to heart disease.

Examples of foods rich in omega-6 rich include:

Corn, soybean and vegetable oils are common ingredients in processed foods and commonly used in restaurants, so it's easy to accidentally meet (or exceed) your body's omega-6 requirement without even trying. That's why it's important to read labels and avoid products containing omega-6-rich oils; never cook with corn, soybean or vegetable oils (opt for olive or avocado oil instead); and choose meat and dairy sourced from grass-fed animals (more on that in a minute).

Get More Omega-3 Fatty Acids

Omega-3 fats promote anti-inflammatory markers in the body and have been associated with protecting against heart disease, stroke and high blood pressure, according to a January 2014 position paper from the Academy of Nutrition and Dietetics. Basically, the more omega-3 you can get from your diet, the better.

Omega-3s exist in vegan food sources such as nuts and chia, flax and hemp seeds, but this form of omega-3 is less beneficial for the body. The really powerful omega-3s are found in:

Keto dieters especially should make sourcing grass-fed meat and dairy a priority. An April 2017 study of conventional versus organic and grass-fed dairy in Foods showed that organic and grass-fed milk provided a healthier fatty acid profile higher in omega-3 fatty acids.

It may be more expensive, but there are a few tricks to drive down the cost: Consider investing in a deep freezer and purchasing a quarter of a whole cow from your local farmer, or check out wholesale chains like Costco to buy grass-fed meat or dairy in bulk.

Saturated fat, found in fatty cuts of meat, coconut oil, palm oil, eggs and milk fat, was once thought to be harmful due to its supposed effects on cholesterol. But an April 2016 review in the British Medical Journal concluded that while saturated fat may increase total cholesterol, it does not affect the risk of developing coronary heart disease. In fact, a small randomized trial of 54 participants published in an October 2017 issue of Elsevier showed that replacing saturated fat with carbohydrates actually harmed participants' good cholesterol markers.

While saturated fat does not have harmful effects, its potential health benefits pale in comparison to those of omega-3 and monounsaturated fats. Saturated fat should not be avoided on a ketogenic diet, but it should not replace omega-3 or monounsaturated fats.

Trans fats are manmade fats that have no redeeming nutritional qualities. The U.S. Food and Drug Administration has banned them for the most part, but they still exist in some foods, including:

Wait, There's One More Thing You Should Know

You know all the bacteria in your colon so fondly named the "microbiome?" Well, it turns out your microbiome may not like high-fat meals as much as you do.

According to a 2019 article in Nature Communications, eating a high-fat diet may hinder your microbiome's ability to protect the body from absorbing toxins. Those toxins, in turn, may contribute to inflammation in the body.

While the above theory holds true in mouse studies, it is unclear if the same would hold true in humans. In the meantime, a good way to improve your microbiome's health and diversity is to include low-carbohydrate, fiber-rich, non-starchy vegetables in your keto diet. By doing so, you feed the healthy bacteria in your gut while keeping your carbohydrate intake low. Some perfect low-carb vegetables include:

Sosauteed kale in avocado oil, anyone?

Anti-Inflammatory Keto Meal Plan

Start your day with a dose of healthy MUFAs.

Image Credit: bhofack2/iStock/GettyImages

2 free-range eggs1 avocado

Handful of macadamia nuts

1/2 can tuna in olive oil1 slice humanely raised bacon, cooked and chopped roughly1/2 tomato, diced1/4 cup olivesLemon juice to taste2 cups kale, chopped1 teaspoon fresh parsley leaves, chopped

Grilled Portobello Cheeseburger

2 large portobello mushroom caps6 oz grass-fed ground beef1 slice grass-fed cheese of choice1 tablespoon avocado oilSalt and pepper

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Your Guide to Healthy Fats for the Keto Diet - LIVESTRONG.COM

Sep 26

Skip the Fad Diets! Try These 6 Easy, Effective Ways To Transform Your Health – msnNOW

To boost your overall health, it's important to know where you stand now. Make an appointment with or call your doctor for your latest health stats: weight, blood pressure, cholesterol levels, hemoglobin A1c (your average blood sugar over the past three months), etc. This will help you track your progress beyond the scale so you can see yourself getting healthier inside and out. If you have any underlying health issues, be sure to follow your doctor's eating and exercise advice and check with them before starting the program.

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Skip the Fad Diets! Try These 6 Easy, Effective Ways To Transform Your Health - msnNOW

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