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Jan 15

The Mediterranean diet was named the best diet for 2021. Here’s how to try it. – Insider – INSIDER

For the fourth year in a row, the Mediterranean diet has been ranked the healthiest way of eating by dietitians and doctors.

The nonrestrictive, mostly-plant based eating style has been extensively researched, with study after study finding benefits for weight loss, lower risk of diseases, better digestion, and even healthier aging.

The diet is based on eating habits in regions like Greece and southern Italy. These areas of the world are among theso-called blue zones, regions of the world where people tend to live the longest, healthiest lives.

If you're looking to try this celebrated diet for yourself but don't know where to start, dietitians recommend gradually incorporating more Mediterranean-style foods into your diet, including leafy greens, healthy fats, seafood, and whole grains.

At the same time, you can start cutting out foods that some of the healthiest communities in the world tend to avoid, such as refined grains and starches, added sugar, and processed meat.

One of the major differences between the Mediterranean diet and the standard American diet is that the latter tends to contain more red meat and processed meat, both of which are linked to long-term health risks.

Research has found that cutting back on red meat and processed meat can lower your odds of having illnesses such as heart disease and cancer.

Read more: How to kickstart healthy eating with this 1-week Mediterranean diet meal plan recommended by a registered dietitian

For instance, you might have a serving of grilled fish, such as salmon or tilapia, with a side of sauteed greens or a garden salad.

You can also use canned beans as an affordable and fiber-rich source of protein, dietitians recommend.

Fresh produce is a foundation of the Mediterranean diet, from leafy greens to juicy grapes to bright tomatoes and peppers. These plant foods are high in vitamins as well as fiber, which is important for good digestive health.

Colorful Mediterranean-style salads, stews and pasta dishes aren't just delicious and eye-catching, they're also rich in a variety of nutrients, too.

Different colors can signal different levels ofphytochemicals, or plant-based compounds with important nutrients and health benefits.

For a well-rounded diet, aim to eat at least three colors every day from various sources, registered dietitian Brigitte Zeitlin previously told Insider.

The Mediterranean diet focuses on fat sources like olive oil, which are unsaturated fats that research tells us are better for long-term health and longevity.

Unlike saturated fat, which has been linked to higher risk of heart disease and other chronic illness, unsaturated fat can reduce inflammation.

It's also better for cholesterol levels, and hasn't been linked to metabolic dysfunction or cardiovascular disease.

Healthy fats from both olive oil and fatty fish can help replaced the unhealthy processed oils and fat substitutes that gained popularity in American diets during low-fat diet crazes in the past decades.

While the Mediterranean diet doesn't restrict any specific foods, one thing you won't find much of is refined starches and sugary treats.

The diet discourages consumption of added sugars and processed carbohydrates, including snack cakes, candy, potato chips, and the like, in favor of whole foods.

Read more: Eating processed foods can increase your risk of early death from heart disease by 58%, study finds

That may explain why the Mediterranean diet is linked to benefits for blood sugar control and insulin sensitivity, and can be helpful for people with diabetes.

Part of the popularity of the Mediterranean diet is that it allows some indulgence in foods you enjoy, including rich cheeses and yes, even wine. And there are some anti-inflammatory benefits linked to drinking wine, in small amounts.

However, dietitians warn against over-indulging even with red wine, since regularly drinking alcohol has been shown to increase the risk of cancer and stroke.

And if you abstain from alcohol already, there's no reason to start drinking it as part of the Mediterranean diet, since you can get plenty of the same benefits from alcohol-free choices such as coffee, tea, grapes, and berries.

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The Mediterranean diet was named the best diet for 2021. Here's how to try it. - Insider - INSIDER


Jan 15

Exclusive: Soha Ali Khan Reveals Her Daily Diet, Skin Care Secrets, Favourite Snacks And More! – NDTV Food

Highlights

You know her as a successful actress, an author, and now a doting mother to a three-year-old, actress Soha Ali Khan is a delight, both on and off-screen. The 'Rang De Basanti' actress is also a fitness icon for many, and the internet cannot wait for her to drop her skin-care routine. In an exclusive chat with NDTV Food, Soha Ali Khan spoke to us about her love for healthy snacking, eating clean, her morning rituals and desserts that rule little Inaaya's heart. Steal some ideas, maybe?

1. One diet tip you received during the pregnancy that you would like to give other expecting mothers

Being pregnant surely brings many concerns along with healthy eating tips from your loved ones. Growing up, I looked up to my mother and tried to imbibe her healthy lifestyle choices into my own routine from an early age. Pregnancy requires a lot of energy along with staying active, which is why I made sure I practised Yoga and practised mindful snacking throughout. For expecting mothers - my advice is - be sure to include wholesome foods that are rich in nutrients such as fruits, dairy products, nuts like almonds, which provide energy and adds a host of nutrients like protein, iron, vitamin E, folate, zinc, copper etc. which will add to your overall health. And make sure to stay hydrated!

(Also Read: Kareena Kapoor, Saif Ali Khan, Soha Ali Khan Enjoy Lavish Christmas Eve Dinner (Pics Inside)

2. What do you think about 'healthy snacking'? How often do you take a snack break in a day?

It's all right to snack through the day, but as long as it's on healthy and nutritious foods. Often, we overindulge in unwholesome snacks then worry about gaining weight, hence I prefer opting for wholesome snacks such as fruits or almonds are known to provide energy and have satiating properties that promote feelings of fullness, which further helps in keeping my hunger at bay. Besides that, almonds are easy to flavour and can be mixed with any Indian spices and can be consumed throughout the day which makes them a good choice for snacking without worrying about weight gain.

I snack twice a day which is during mid-morning and mid-afternoon. Mid mornings start with a handful of almonds and mid-afternoons are for a smoothie made with fruit jaggery powder and low-fat yogurt.

3. Are you on any special diet currently? What do you eat all day?

I am not an avid follower of diets. I usually practice healthy eating and include a lot of nutritious foods in my diet, along with daily exercise. My routine usually is as follows - I start my day with lukewarm water/Methi water along with a handful of plain or soaked almonds and consume them through the day at regular intervals, to keep my cravings at bay. For breakfast, I usually eat a Dosa or an omelette with fresh fruits and a gluten-free toast with honey. For lunch, I like to eat chicken or fish with some dal, vegetables, and brown rice or roti. I end the day on a light note and usually have a salad with lots of vegetables, almonds, and herbs drizzled with a citrus dressing.

(Also Read:Calories In Almonds - All You Need To Know About Almonds And Their Benefits)

4. Is Inaaya a fussy-eater? How do you deal with her tantrums, if any?

Thankfully she is not a fussy eater. Since she was small, I have ensured I fed her everything, so that has helped form a good eating habit and routine for her. Besides that, I believe I set an example for my kid, so I try to eat as healthy and well when around her especially. Plus, she's always eating from my plate, so I include as many fruits, nuts, and vegetables as possible. However whenever she's not in a mood to eat vegetables or fruits, so I make a smoothie for her which she drinks happily.

(Also Read:Why Soaked Almonds are Better Than Raw Almonds)

5. Tell us what you like to sneak into Inaaya's diet without her knowing it

Inaaya is her mother's daughter and loves eating sweets occasionally. So I ensure making cakes and desserts and include almonds in it to keep it yummy plus healthy. Her go-to desserts are Spiced Banana Almond And Jaggery Cake or a Whole-Nut Chikki.

(Also Read:Why Should You Consume Jaggery (Gur) in Winter?)

6. Your guilty indulgence?

A nicely baked gooey vegan chocolate cake. Most people don't like it but I am fond of it!

7. The go-to comfort food that you can binge on all day

I am very fond of Indian food, especially Tandoori Chicken and Dal Tadka. Dal is my all-time comfort food. With its high nutritional value, I feel less guilty while eating it.

8. A dish you really enjoy cooking?

I am not much into cooking but a few dishes that I enjoy cooking are yellow Dal and Pasta. Recently during the lockdown, I tried experimenting on new things and baked an Almond Carrot Crumble with my daughter, which turned out quite well indeed.

9. A cooking hack/secret tip that saves you a lot of time in the kitchen?

Under normal circumstances, I don't cook. However, I tried to do simple recipes that don't need much prep time or effort. Besides, I always plan my meals in advance, so it saves time and helps in keeping me fit.

10. You have fabulous skin, some foods that you would like to recommend for the same

I am blessed with good skin genetically. But I believe it is important to eat healthy and nutritious food to keep the skin healthy from inside, apart from all the skincare regime we follow. So, I include wholesome alternatives such as berries, tomatoes, avocados, and coconut oil which have been a staple for years in my diet to enhance skin health. Another one food that I highly recommend is almonds as they contain healthy fats and Vitamin E which have shown to impart anti-ageing properties that may benefit the skin. But it is most important is to keep yourself hydrated.

11. Do you make changes to your diet every season? Some go-to winter foods you swear by?

I am very conscious of what my family eats. My day always starts with a handful of almonds, as they contain several nutrients which are known to support the body's immune system. During winters, I try to include as many seasonal fruits possible in our diet. I like having beetroot juice and Amla, because of their beneficial values for the skin. Beetroot juice gives a glow to my skin and has anti-inflammatory properties.

(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)

About Sushmita SenguptaSharing a strong penchant for food, Sushmita loves all things good, cheesy and greasy. Her other favourite pastime activities other than discussing food includes, reading, watching movies and binge-watching TV shows.

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Exclusive: Soha Ali Khan Reveals Her Daily Diet, Skin Care Secrets, Favourite Snacks And More! - NDTV Food


Jan 15

Foods That May Lead to a Healthier Gut and Better Health – The New York Times

Scientists know that the trillions of bacteria and other microbes that live in our guts play an important role in health, influencing our risk of developing obesity, heart disease, Type 2 diabetes and a wide range of other conditions. But now a large new international study has found that the composition of these microorganisms, collectively known as our microbiomes, is largely shaped by what we eat.

By analyzing the diets, health and microbiomes of more than a thousand people, researchers found that a diet rich in nutrient-dense, whole foods supported the growth of beneficial microbes that promoted good health. But eating a diet full of highly processed foods with added sugars, salt and other additives had the opposite effect, promoting gut microbes that were linked to worse cardiovascular and metabolic health.

The researchers found that what people ate had a more powerful impact on the makeup of their microbiomes than their genes. They also discovered that a variety of plant and animal foods were linked to a more favorable microbiome.

One critical factor was whether people ate foods that were highly processed or not. People who tended to eat minimally processed foods like vegetables, nuts, eggs and seafood were more likely to harbor beneficial gut bacteria. Consuming large amounts of juices, sweetened beverages, white bread, refined grains, and processed meats, on the other hand, was associated with microbes linked to poor metabolic health.

It goes back to the age-old message of eating as many whole and unprocessed foods as possible, said Dr. Sarah E. Berry, a nutrition scientist at Kings College London and a co-author of the new study, which was published Monday in Nature Medicine. What this research shows for the first time is the link between the quality of the food were eating, the quality of our microbiomes and ultimately our health outcomes.

The findings could one day help doctors and nutritionists prevent or perhaps even treat some diet-related diseases, allowing them to prescribe personalized diets to people based on the unique makeup of their microbiomes and other factors.

Many studies suggest that there is no one-size-fits-all diet that works for everyone. The new study, for example, found that while some foods were generally better for health than others, different people could have wildly different metabolic responses to the same foods, mediated in part by the kinds of microbes residing in their guts.

What we found in our study was that the same diet in two different individuals does not lead to the same microbiome, and it does not lead to the same metabolic response, said Dr. Andrew T. Chan, a co-author of the study and a professor of medicine at Harvard Medical School and Massachusetts General Hospital. There is a lot of variation.

The new findings stem from an international study of personalized nutrition called Predict, which is the worlds largest research project designed to look at individual responses to food. Started in 2018 by the British epidemiologist Tim Spector, the study has followed over 1,100 mostly healthy adults in the United States and Britain, including hundreds of identical and nonidentical twins.

The researchers collected data on a wide range of factors that influence metabolism and disease risk. They analyzed the participants diets, microbiomes and body fat. They took blood samples before and after meals to look at their blood sugar, hormones, cholesterol and inflammation levels. They monitored their sleep and physical activity. And for two weeks they had them wear continuous glucose monitors that tracked their blood sugar responses to different meals.

The researchers were surprised to discover that genetics played only a minor role in shaping a persons microbiome. Identical twins were found to share just 34 percent of the same gut microbes, while people who were unrelated shared about 30 percent of the same microbes. The composition of each persons microbiome appeared instead to be driven more by what they ate, and the types of microbes in their guts played a strong role in their metabolic health.

The researchers identified clusters of so-called good gut bugs, which were more common in people who ate a diverse diet rich in high-fiber plants like spinach, broccoli, tomatoes, nuts and seeds as well as minimally processed animal foods such as fish and full-fat yogurt. They also found clusters of bad gut bugs that were common in people who regularly consumed foods that were highly processed. One common denominator among heavily processed foods is that they tend to contain very little fiber, a macronutrient that helps to nourish good microbes in the gut, the researchers said.

Among the good strains of gut microbes were Prevotella copri and Blastocystis, both of which were associated with lower levels of visceral fat, the kind that accumulates around internal organs and that increases the risk of heart disease. These microbes also appeared to improve blood sugar control, an indicator of diabetes risk. Other beneficial microbes were associated with reduced inflammation and lower spikes in blood fat and cholesterol levels after meals, all of which play a role in cardiovascular health.

The new study was funded and supported by Zoe Global, a health science company, as well as by the Wellcome Trust, a British nonprofit, and several public health groups.

Dr. Berry said the findings suggest that by looking at microbiome profiles they can identify people at high risk of developing metabolic diseases and intervene early on. She and her colleagues are now planning a clinical trial that will test whether telling people to change specific foods in their diets can alter levels of good and bad microbes in their guts and subsequently improve their health.

We think there are lots of small changes that people can make that can have a big impact on their health that might be mediated through the microbiome, she said.

Excerpt from:
Foods That May Lead to a Healthier Gut and Better Health - The New York Times


Jan 15

7 Healthy Diet Changes That Help You Sleep | Eat This Not That – Eat This, Not That

From meditation and melatonin supplements to limiting your caffeine consumption and just plain counting sheep, you'll try just about anything to get a good night's sleep. But what you may not realize is that the secret to getting enough rest lies in what you eatand in some cases, when you eat it. In fact, research has repeatedly shown that your diet and sleep quality are linked, meaning your diet changes can help you sleep. And vice versayour sleep quality can impact your food choices.

"Sleep is incredibly important for helping to regulate hormones such as leptin and ghrelinwhich influence appetite," says Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Protein-Packed Breakfast Club. "We sometimes create a vicious cycle by not fueling our bodies properly, which makes us feel fatigued and leads to eating later in the day, which can then affect our sleep qualityand the cycle continues."

It's not just the foods you eat closer to bedtime that can affect your sleepwhat you eat all day long can play a role in how long it takes you to drift off, how often you wake up during the night, and the overall quality of your sleep.

Fortunately, thanks to these healthy diet changes that help you sleep, you can easily catch those 40 winks. Here are some simple tweaks dietitians recommend making for better sleep, and for more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

According to Jenna Gorham, RD, LN, skipping breakfast isn't an ideal move when it comes to sleep. A 2018 study actually found that perceived sleep quality and sleep onset tended to improve after participants ate breakfast compared with when they didn't eat anything in the morning.

"A balanced breakfast that is low in added sugar and offers fiber, healthy fat, or protein is best for managing energy and blood sugar throughout the day," says Gorham.

Gorham's top picks for a quick morning meal are Seven Sundays cereals and muesli mixes because they're low in sugar and use simple, quality ingredients. Or you could try one of these 13 Healthiest Breakfasts To Have, According to RDs.

You already know that having an espresso or a cup of caffeinated tea isn't a good idea late in the daybut did you know that having a couple of after-dinner drinks can sabotage your sleep, too? Whereas caffeine is a stimulant that blocks the substance known for allowing you to feel sleepy, Gorham says alcohol may interfere with your sleep cyclesparticularly REM sleep, which is a super important phase that stimulates parts of your brain involved in learning and retaining memories.

According to SleepFoundation.org, since alcohol is a sedative, it may help you to doze off faster. However, since you will likely fall into a deep sleep rather quickly, it can throw off your sleep cycles, creating an imbalance where you get less slow-wave sleep and more REM sleep, thereby decreasing the overall quality of your sleep. As a result, you're more likely to sleep for a shorter amount of time and experience more sleep disruptions.

Not only that, but alcohol is known to affect your body's natural production of melatoninalso known as the "sleep hormone."

That's not to say you need to swear off alcohol entirely, but needless to say, you might want to limit yourself to one drink in the evening, or swap it for a soothing cup of decaf tea. Here'sWhat Happens To Your Body When You Give Up Alcohol.

Experts agree that not eating enoughor not meeting your daily recommended values for certain nutrientscan definitely make it harder for you to get adequate rest.

"Our bodies often confuse hunger, thirst, and fatigue, so it's essential to consume well balanced, properly spaced meals and stay well hydrated to optimize our energy levels and sleep cycle," explains Harris-Pincus.

Gorham adds that your body is still working while you sleep, which is why it's important to ensure you're consistently supplying it with enough fuel all throughout the day.

"Depriving your body of adequate nutrition will make it work harder or make you feel hungry during the night and impact your sleep cycle," she adds.

Here's how to calculate How Many Calories A Week You Should Eat.

Studies have shown that eating late at night can sabotage your sleeplikely by inhibiting the natural release of melatonin, which plays a crucial role in regulating your natural sleep-wake cycle. Specifically, research suggests that eating within three hours of your bedtime increases the likelihood that you'll experience sleep disruptionsand this is especially important to keep in mind if you have acid reflux.

"If you are prone to experiencing heartburn, it's important to avoid eating within three to four hours of bedtime in order to minimize any sleep disruptions due to reflux symptoms," says Harris-Pincus. "You may also want to keep your evening meal lighter and limit fatty/fried foods and those [foods] known to be triggers like coffee, alcohol, carbonated beverages, chocolate, peppermint, spicy foods, and for some, acidic choices like tomatoes or citrus."

By the wayfatty foods don't just spell trouble for heartburnthey're also more difficult for your body to digest, and therefore may cause indigestion that makes it harder to drift off. Additionally, studies have found that a higher overall saturated fat intake is associated with less time in restorative slow-wave sleep.

Here are 7 Hacks For Curbing Your Late-Night Cravings.

Experts say one of the best ways to make sure you get quality rest at night is to ensure you're getting all the nutrients your body needswhich means eating a diverse range of whole grains, protein sources, vegetables, and fruits.

"Many nutrients can support sleep, including calcium, magnesium, zinc, melatonin, and B vitamins," adds Gorham.

Colleen Christensen, a registered dietitian and nutritionist, says that fiber is an especially crucial component of a healthy diet when it comes to sleep.

"Diets low in fiber have been linked to shorter, less restful sleep," she explains. "An easy way to add more fiber to your day is to swap in whole-grain breads and pastas if you find them equally as satisfying."

One 2016 study found that diets low in fiber were linked to lighter, less restorative sleep with more frequent arousals. So, make sure you're getting your fill of fiber by reaching for foods like dark-colored vegetables, beans and legumes, nuts and seeds, and berries.

Ideally, you don't want to go to bed feeling stuffedbut you also don't want to feel any hunger pangs, either. If your stomach starts growling an hour or two before bed, experts say it's totally fine to have a snack so you feel comfortable enough to doze off. The important thing is to choose the right snacks that won't disrupt your sleep.

One of Harris-Pincus's top choices is prunes because they contain calcium, magnesium, and Vitamin B6all of which are needed to produce melatonin and therefore can help promote sleep.

"Start with a couple of prunes about an hour before bedtime to make sure your tummy tolerates them," she advises. "Since prunes contain sorbitol, a sugar alcohol, they also help to regulate our digestive system and may lead you to use the bathroom which you don't want to have to do in the middle of the night."

Gorham, meanwhile, suggests a small bowl of warm muesli or cold cereal. However, she says it's worth checking the nutrition label to make sure you're opting for a low-sugar option, as the last thing you need is a boost of energy right before bed. Better yet, she recommends opting for a whole-grain cereal (such as an oat-based variety), because it's a rich source of both fiber and melatonin.

Another excellent option, according to Christensen, is a banana. Bananas contain serotonin, potassium, magnesium, and fiberall of which can play a role in helping you to get a quality night's sleep. Christensen likes blending frozen bananas with lavender for a healthy treat that tastes like soft-serve ice cream. It's the ultimate sleepy time snack when you have a sweet tooth since lavender is known to promote feelings of calmness and relaxation. She also enjoys kiwis as an evening snack.

"They've been linked to improved sleep possibly for one reason due to their serotonin content," she explains. "They also provide folate which has been linked to improvements in insomnia."

According to Christensen, tart cherries have a high melatonin content as well as anti-inflammatory properties that may have a beneficial effect on sleep.

In fact, you may just want to sip on it before bedtime: one 2010 studydiscovered that adults with insomnia fell asleep faster after drinking tart cherry juice.

Just be sure to opt for 100% tart cherry juice with no added sugar to reap the most snooze-promoting benefits.

Now you know the diet changes to make to help you sleep, here are 26 Things to Do Before Sleep to Lose Weight.

Read the rest here:
7 Healthy Diet Changes That Help You Sleep | Eat This Not That - Eat This, Not That


Jan 15

High Protein Diet: This Masala Omelette Is Oozing With Protein, Veggies And All Things Desi! – NDTV Food

Highlights

Remember the day you made your first omelette, you may have broken it while flipping and spent half the day convincing everybody that you were actually going for scrambled eggs anyway, but you can't deny that it did instill major confidence in you anyway. Omelette is generally one of the first dishes we learn to master in the kitchen. Moreover, it is also one of the dishes where we like to be a little creative all the time. Cheese, herbs, sauces, peppers, chicken, salami, sausages, there is nothing that does not taste good in an omelette. Since it is so quick to prepare, you have no excuse either. It is time to up your 'omelette game' and try out this masala omelette recipe.

(Also Read:This Super Fluffy Omelette In Ramesh Nagar Is Made Using A Full Blob Of Butter)

What Makes Omelette An Excellent Breakfast?

As we all know, the chief ingredient of omelette is an egg. An egg is touted to be the best bio-available source of protein out there. Protein helps build muscles, keep your cravings in check and prevents you from over-eating. Since breakfast is the very first meal of the day, it is important you not only sneak in a good amount of protein but good quality protein as well. The recipe uses three eggs, you can customize it as per your convenience.

(Also Read:Simple Omelette Is Passe; Make This Afghani Omelette For Your Next Special Breakfast)

Omelette is a good source of protein

Eggs have a tremendous amount of protein, and also a bunch of other nutrients like vitamin B2, B6, E, K, A and D. It is also a good source of selenium. The combination of veggies makes this breakfast dish enriched with fibre as well. If you are following a low-carb diet, this masala omlette is an excellent option.

Breakfasts are crucial for weight-loss. It helps kickstart your metabolism the right way, also if you skip breakfast, you are more likely to eat whatever comes your way, and even ingest more amount of calories than the recommended amount.

Why Should You Add Vegetables To Your Omlette?

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Simply because it makes your omelette more flavourful and wholesome. You can pick and choose the veggies you want to include in your omelette. It is a good idea to stick to seasonal vegetables and those locally grown, according to experts. In this recipe, onions, tomatoes, coriander leaves, spring onions and green chillies make for a fabulous combination. The cheese further enhances the taste.

You can find the step-by-step recipe of Masala Omelette with full ingredients here.

(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)

About Sushmita SenguptaSharing a strong penchant for food, Sushmita loves all things good, cheesy and greasy. Her other favourite pastime activities other than discussing food includes, reading, watching movies and binge-watching TV shows.

See the article here:
High Protein Diet: This Masala Omelette Is Oozing With Protein, Veggies And All Things Desi! - NDTV Food


Jan 15

Tips for that post-holiday diet and how to lose weight after the holidays – ABC 4

Kaitlin Kelsey RD, CD a Clinical Nutrition Manager with Ogden Regional Medical Center joined Nicea on ABC4 Utah today to provide tips for your Post-Holiday Diet and the best way to lost weight after the holidays.

New Years resolutions for many people tend to fall into the category of diet and weight loss. The key to sustained weight loss is making lifestyle changes that you can stick with from here on out. Fad diets may cause quick weight loss due to calorie restriction, but when the diet stops, most people gain back the weight and then some. This is called yo-yo dieting and can actually cause more damage to your body. The cycle of losing weight and regaining weight, over and over is actually more detrimental to your health than remaining at a consistent, heavier weight

Healthy weight loss may not seem as satisfying as the promised quick fix of fad diets because it is more slow and steady. A goal of 1-2 pounds of weight loss per week is generally recommended as working towards 5 or 10 pounds a week can cause significant nutrient deficiencies. Nutrient deficiencies can cause some side effects that arent fun either, like hair loss or skin issues. Just like putting weight on doesnt happen overnight, neither does weight loss.

Find activities that you enjoy.

Remember that its best to try and change one thing at a time, dont go wild on day 1. Thats not sustainable and often leads to people feeling down on themselves when they cant do everything all at once.

For more information you can visit the MountainStar Healthcare website.

This article contains sponsored content.

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Tips for that post-holiday diet and how to lose weight after the holidays - ABC 4


Jan 15

Dietary update explains what you should eat from infant to older adulthood – Duluth News Tribune

Dr. Donald Hensrud, director of the Mayo Clinic Healthy Living Program, says the dietary guidelines, which are updated every five years, are designed to give the best recommendations on what to eat and drink to promote health and prevent disease.

One of the changes for this edition of the guidelines is focused on a lifespan approach from infancy to older adulthood. "We've known for quite some time that for the first six months of an infant's life, they should be fed exclusively human breast milk," says Dr. Hensrud.

"Another addition that people may not be aware of is that when foods are introduced to an infant around the age of 4 to 6 months, peanut-containing foods can be added to the diet after checking with the infants health care provider. The evidence shows that by adding peanuts early in the diet, it may prevent allergies later on. Also, under the age of 2 years, no added sugars should be included in the diet of children. Added sugars do not provide any health benefit.

Key recommendations from the guidelines include:

Hensrud says that before the guidelines are released, a scientific report on dietary guidelines is published. The dietary guidelines are then derived from this scientific report.

"What many people who work in nutrition would have liked to have seen is a lower limit for added sugars and alcohol. This was included in the scientific report, but did not end up in the Dietary Guidelines," Hensrud says.

"For example, the dietary guidelines recommend no more than 10% of calories as added sugars. But the scientific report recommended no more than 6%," he says. "Similarly, previous guidelines recommended up to no more than an average of two drinks per day for men. The scientific report recommended lowering this to one drink a day on average for both men and women. The Dietary Guidelines still recommend up to two drinks a day for men."

Hensrud says the less added sugars in your diet, the better it will be. "We know that there is very little health benefit and many health risks from including too much added sugars in the diet. Sugars that are naturally present, such as in fruit, are fine to have in the diet."

Read more:
Dietary update explains what you should eat from infant to older adulthood - Duluth News Tribune


Jan 15

What to take for nausea: What medications and home remedies work well? – Medical News Today

Nausea is the feeling of needing to vomit. Various medications are available for treating nausea, including antiemetics and antihistamines. Eating different foods or changing other dietary habits may also help relieve nausea.

Nausea has many possible causes, including viruses, pregnancy, and anxiety. The most effective treatment for nausea will depend on its cause.

This article discusses medications and home remedies for nausea.

Antiemetics are drugs that treat nausea or vomiting. The appropriate type of antiemetic will depend on the cause of these symptoms.

Several broad classes of antiemetics are useful for treating nausea:

Different eating patterns and some foods may help alleviate nausea.

If someone regularly feels nauseated, they could implement some of the following eating habits to help reduce nausea:

Some diets can also help reduce nausea.

For example, the foods that make up the BRAT diet could help ease nausea as they are easy to digest. These foods, which give the diet its name, are:

Learn more about the BRAT diet here.

However, due to the restrictive nature of the BRAT diet, a person should be mindful of the number of nutrients they are consuming. This diet is not a long-term solution, and people should only follow it when they feel nauseated.

If nausea lasts for more than a few days while a person is following the BRAT diet, they should contact a doctor.

Some herbs may also alleviate nausea. A 2015 study suggested that ginger could be a promising treatment for nausea and vomiting. However, the researchers note that more research is necessary to support these findings.

Nausea and vomiting are common during pregnancy. However, some pregnant people experience severe sickness, known as hyperemesis gravidarum. Those who find that the sickness affects their day-to-day life and becomes a cause for concern might need treatment.

People need to be cautious about most treatments during pregnancy, including those for nausea, as side effects could harm them or the fetus. For example, ondansetron can prevent nausea, but researchers remain unsure whether it affects the fetus.

Metoclopramide is one first-line treatment option for people who are pregnant. Antihistamines such as doxylamine are also an effective medication for treating pregnancy-related nausea, and they do not harm the fetus.

Learn more about morning sickness and pregnancy here.

Aromatherapy can involve diffusing essential oils into the air to produce aromas that a person then inhales. Proponents of aromatherapy suggest that it may reduce nausea.

A small 2016 study that included 123 participants found that inhaling peppermint oil could reduce feelings of nausea following an operation.

However, a comprehensive 2018 review noted that there is not enough quality research to confirm aromatherapy as an effective remedy for nausea.

Research investigating the antinausea properties of aromatherapy is mixed, and researchers need to conduct more robust studies to understand if and how essential oils exert these effects.

However, some individuals may wish to try using aromatherapy alongside nausea medication to see whether it helps them feel better.

Learn more about aromatherapy here.

Acupuncture is a form of traditional Chinese medicine. It involves using needles to apply pressure to specific points on the body to relieve pain and relax muscles.

Acupressure is similar, but instead of using needles to stimulate points on the body, a person just applies pressure using their fingers or thumb.

Some research suggests that acupuncture could help alleviate nausea. For example, a 2013 review observed that acupuncture could treat nausea and vomiting following an operation. The review noted that stimulating pressure point 6 (P6, or Nei Guan) was particularly effective in reducing nausea.

If a person wants to try acupressure, they can find P6 below the wrist by the inner arm. Applying pressure with a thumb or the fingers for 23 minutes may help someone feel less nauseated.

However, a 2015 review noted that the evidence supporting the effectiveness of P6 stimulation in alleviating nausea is weak and that more robust studies are necessary.

Therefore, it is advisable to try antinausea medication or dietary changes before trying this method.

Learn more about acupuncture here.

Nausea is a common problem with many possible causes. Antiemetic drugs are medications that can prevent nausea.

The most suitable type of drug will depend on what is causing nausea. For example, during pregnancy, people are limited to medicines that healthcare professionals consider safe for the fetus.

People can also try various home remedies to see whether they help reduce nausea. These include eating and avoiding certain foods, adjusting the frequency of meals, aromatherapy, and acupressure.

More:
What to take for nausea: What medications and home remedies work well? - Medical News Today


Jan 15

The meat spot – Japanese people may have gained longevity by balancing their diets | Graphic detail – The Economist

Japans rate of strokes fell during a period when it began eating a bit of meat

Jan 16th 2021

TANAKA KANE is one of humanitys great outliers. On January 2nd she became the third person ever to turn 118, according to the Gerontology Research Group, a team of academics. She is also the first citizen of Japan to reach 118but is unlikely to be the last. The country has the worlds longest life expectancy, and 80,000 centenarians.

Mrs Tanaka is an outlier for another reason, too. She claims to love chocolate and fizzy drinks, setting her apart from most of her compatriots. Japan has long had one of the lowest sugar-consumption rates in the OECD, a club of mainly wealthy countries.

The unusual longevity enjoyed in Japan is often credited to diet. Yet the idea that the country has extended lifespans by entirely avoiding the Wests sinful culinary delights may be too simple. In fact, recent studies imply that one key to its success may be that its peoples diets have shifted over time towards Western eating patterns.

Japan was not always a longevity champion. In 1970 its age-adjusted mortality rates were average for the OECD. Although its levels of cancer and heart disease were relatively low, it also had the OECDs highest frequency of cerebrovascular deaths, caused by blood failing to reach the brain.

In 1970-90, however, Japans cerebrovascular mortality rate fell towards the OECD average. With world-beating numbers on heart disease and fewer strokes, Japan soared up the longevity league table.

How did Japan overcome its cerebrovascular woes? Some of its gains simply mirror better treatments and reductions in blood pressure around the world, notes Thomas Truelsen of the University of Copenhagen.

However, another cause may be diets. Japan largely banned meat for 1,200 years, and still consumes relatively little meat and dairy. Too much of these can be damaging, since they contain saturated fatty acids, which correlate to heart disease. Studies have also tied eating lots of processed red meat to a greater risk of stroke. But too little may be unwise as well, because they provide cholesterol that may be needed for blood-vessel walls. In a study of 48,000 Britons, vegetarians were unusually resistant to heart disease, but prone to strokes.

In theory, a dearth of animal-based food could have contributed to Japans historical cerebrovascular mortality. In 1960-2013, as the countrys deaths from strokes tumbled, its annual meat intake rose from near zero to 52kg per person (45% of Americas level). Tsugane Shoichiro of the National Cancer Centre in Tokyo says that his compatriots may need meat and dairy to keep their blood vessels robustthough not so much that those vessels get clogged.

Some empirical evidence supports this view. One paper from the 1990s found that the parts of Japan where diets had changed most also had the biggest drops in cerebrovascular mortality. Another study, which tracked 80,000 Japanese people in 1995-2009, showed that strokes were most common among those who ate the least chops and cream. Although Japans decline in cerebrovascular deaths could stem entirely from other causes, these data suggest that nutritional shifts may have helped.

The unhappy irony is that Japans health gains, paired with a low birth rate, threaten its economy. By 2060, 40% of Japanese could be 60 or older. That would yield more birthday cakes with 118 candlesand fewer great-grandchildren to blow them out.

Sources: WHO; FAOSTAT; OECD; UN

This article appeared in the Graphic detail section of the print edition under the headline "The meat spot"

Link:
The meat spot - Japanese people may have gained longevity by balancing their diets | Graphic detail - The Economist


Jan 15

Switching to the Mediterranean Diet Can Reduce the Risk of Having a Second Heart Attack – Olive Oil Times

The Mediterranean diet is hailed as one of the healthiest diets around.

While the benefits include boosting brain health, being good for the gut and reducing the risk of several types of cancer, it is particularly lauded for promoting cardiovascularwell-being.

Much of this is down to the omega-3s and healthy fats found in olive oil, fish, legumes and nuts, which make up alarge part of any traditional Mediterranean menu.

Multiple studies have demonstrated that adherents to the MedDiet are less likely to suffer heart problems than those who follow abad diet and make unhealthy lifestyle choices.

However, anew study published in the December 2020 issue of PLOS Medicine demonstrated that following the Mediterranean diet can lower the possibility of having asecond heartattack.

In the study, researchers from the University of Crdoba, Queen Sofia University Hospital and the Maimonides Biomedical Research Institute of Crdoba (Imibic) compared the effects of two different healthy diets on the endothelium, the walls that cover thearteries.

One thousand two participants who had previously experienced aheart attack agreed to be monitored over the course of ayear.

During that period, half of the patients were instructed to follow aMediterranean diet. Daily meals were based on the abundant use of extra virgin olive oil and consisted of other plant-based foods such as fruit andveggies.

The participants were also told to include three servings of legumes, fish and nuts each week. In addition, foods high in sugar content were off the menu as were saturated fats, such as red meat, butter andmargarine.

The other half of the group was guided toward alow-fat diet that excluded several kinds of plant and animal fats from their daily dishes. They also increased their intake of complex carbohydrates, adhering to an eating plan of whole grains, peas, beans and fiber-rich fruit and vegetables during thestudy.

Like their counterparts on the Mediterranean diet, they were also told to cut down on red meat as well as reduce sugar-loaded foods andnuts.

As all participants had already experienced aheart attack, each one had their arteries checked at the start of the year to assess their hearts permanent damage as well as blood vessels vasodilation capacity, which relates to the hearts ability to widen and increase blood flow to other areas of thebody.

Alongside this, the reparation capacity of the arteries using endothelial progenitor cells, or stem cells, was alsomeasured.

Each of these areas was reviewed once again at the end of the study and according to Jos Lpez Miranda, one of the main researchers and coordinator of the nutritional genomics and metabolic syndrome research group at the Maimonides Biomedical Research Institute of Crdoba, it was the Mediterranean diet that proved to be moreeffective.

We observed that the Mediterranean diet model induced better endothelial function, meaning that the arteries were more flexible in adapting to different situations in which greater blood flow is required, Lpez Miranda said.

The endotheliums ability to regenerate was better and we detected adrastic reduction in damage to the endothelium, even in patients at severe risk, headded.

Proving that aMediterranean diet is good for heart health is nothing new numerous studies over the last few decades have highlighted thisfact.

However, what made this new Spanish study special was that it was the first to ably show that adopting the Mediterranean diet after suffering aheart attack could reduce the possibility of another and help lessen the damage brought on by cardiovasculardisease.

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Switching to the Mediterranean Diet Can Reduce the Risk of Having a Second Heart Attack - Olive Oil Times



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