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Dec 11

Prebiotics vs. probiotics: Differences and health benefits – Insider – INSIDER

While probiotics and prebiotics are just a small slice of our incredibly complex gastrointestinal system, they are very important for our health. Here's what you need to know about prebiotics and probiotics and how they benefit our body.

Trillions of little bacteria, along with viruses, fungi, and yeast, line every corner of our body and make up a miniature ecosystem, known as our microbiome. In our gastrointestinal system alone, there are around 1,000 species of bacteria, all of which can affect our health.

Prebiotics and probiotics are both important to the health of our gut microbiome, which helps digest certain nutrients and protect you from infection.

On the other hand, imbalances in gut bacteria known as gut dysbiosis can increase your risk of diseases like diabetes, inflammatory bowel disease (IBD), and cancer. Gut dysbiosis can occur due to:

"If you have any kind of chronic health problem, symptoms could be slightly reduced if we could add to your gut health and shift your gut microbiome to a more health-promoting microbiome," says Terry Wahls, MD, a clinical professor of medicine at the University of Iowa Carver College of Medicine.

To do so, it's important to understand the difference between prebiotics and probiotics, and how to get both into a healthy diet.

Prebiotics are specialized plant fibers that the human body cannot digest, but can become food for the good bacteria in your gut. These fibers aid in the healthy growth of gut bacteria, and can be found in the food we eat such as raw vegetables, beans, and bananas especially when they aren't ripe.

There can be many benefits to consuming prebiotics, like:

Increasing calcium absorption. Ingesting prebiotics may increase calcium absorption in the lower intestines. Calcium is important for bone health and building bone density, especially for those at risk for osteoporosis, says Gail Cresci, PhD, RD, a doctor of pediatric gastroenterology, hepatology, and nutrition at the Cleveland Clinic.

Processing food quickly. The fiber found in prebiotics is important for normal bowel movements. A 2013 review found fiber's bulk and water retaining abilities can decrease the time it takes to digest in the digestive tract.

Controlling blood sugar levels. Numerous studies have found fiber from prebiotics can reduce your glucose absorption rate, which can prevent spikes in blood sugar, prevent weight gain, and decrease the risk of diabetes.

A large 2010 study in Caucasians, Japanese Americans, and Native Hawaiians between the ages of 45 and 75 found high intakes of fiber significantly reduced the risk of developing type 2 diabetes.

Most people should eat between 25 to 38 grams of fiber per day. Foods high in prebiotic fibers include:

You can also take prebiotic supplements such as psyllium or methylcellulose, but Wahls says it's important to eat more vegetables and other fibrous foods first. That's because supplements won't provide important vitamins and minerals found in fiber-rich food.

"Everyone's needs are going to be unique, depending on your microbes living in your gut," says Wahl. "For example if you have more blue stools, perhaps because of inflammatory bowel disease, that's going to be a lower fiber intake. But if you're constipated, you'll have a much higher fiber need."

A doctor might recommend a low-fiber diet or one with less prebiotics due to Crohn's disease, ulcerative colitis, or if you've recently had bowel surgery or a bowel-related problem.

Probiotics contain living strains of beneficial gut bacteria and yeasts. They maintain a healthy balance in your gut by boosting the number of good bacteria in the body and fighting off bad bacteria.

There are many kinds of probiotics, and each benefits the body in different ways. The most common species are lactobacillus and bifidobacterium, both of which break down food and fight harmful bacteria.

The health benefits of probiotics include:

Strengthening digestive health. Probiotics may benefit people with digestive issues, such as diarrhea, irritable bowel syndrome, and ulcers.

A large 2019 review assessed children aged 18 and under who took antibiotics. It found those who took probiotics alongside antibiotics were less likely to experience diarrhea.

Meanwhile, a 2014 review of probiotics and irritable bowel disease (IBD), found probiotics can aid in the remission of ulcerative colitis a form of IBD and pouchitis an inflammation after IBD surgery. But, there is little evidence that probiotics can aid in treating Crohn's Disease.

Improving mental health. Research has found that the gastrointestinal tract and the central nervous system communicate, most commonly referred to as the "brain-gut axis." A 2016 review found supplementing probiotics for four weeks was efficient in improving psychiatric disorder-related behaviors like anxiety and depression.

Similarly, a 2017 review found positive results when treating depressive symptoms with probiotics, but the probiotic strains and dosing varied, and further research is needed. It's always smart to talk to your doctor about improving mental health before attempting to treat it on your own.

You can get probiotics by eating fermented foods such as:

While some people may prefer a supplement, according to Cresci, it's better to consume probiotics through food.

"The yogurt has your probiotic in it, but then you have these beneficial metabolites that you'll also be consuming at the same time," says Cresci.

The number of probiotics you should consume daily varies greatly. Since there is such a diversity in probiotics, the amount is not set, and often it can depend on daily changes in your gut condition and your body's needs.

According to Cresci, people who should not take probiotics without a doctor's approval include:

That's because these individuals should not be introducing new microbes into their diet, says Cresci. But everyone should consult with their doctor or a dietitian before beginning new supplements or considering different strains of probiotics.

What we eat is incredibly important, both for our body and for our body's microbiome. Prebiotics and probiotics are both important for keeping our gut balanced and healthy. The difference between the two is prebiotics feed live bacteria in the gut whereas probiotics are the live bacteria in the gut.

"We want to be good stewards to our microbiome," says Wahls. "And that's having enough vegetables, having enough fermented foods so we're getting enough prebiotics and probiotics and then when necessary taking supplements to further support restoration."

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Prebiotics vs. probiotics: Differences and health benefits - Insider - INSIDER


Dec 11

Chloe Wise Keeps Her Butter Warm and Close – Grub Street

Illustration: Margalit Cutler

Ever since Chloe Wises infamous Bagel No. 5 Chanel moment in 2014, food and humor have pervaded the Canadian artists work and life and together, those elements comprise a sort of ethos. For me, it was never really a question: What should I paint? Should it be people?, Wise explains. It was just, like, I paint people Im a lover of humans. We have sex, and food and shelter and sleep but sleep is boring.

Wednesday, December 2Coffee, which I have every morning and which I make at home with whatever I have this time it was Peets and soft-boiled eggs with focaccia I made around 11 p.m. because Im into sourdough, as we all are in 2020. This particular focaccia had sesame seeds in the dough. It was a cute one. This was also lunch.

Ive always been into cooking. I hope I dont get into trouble for saying this, but I dont have a real kitchen; Im not supposed to have one in my studio. What I do have is a Breville smart oven and induction burner, and I have been cooking on that for years in the studio. COVID has gotten me into baking cause I hadnt done sourdough previously. So Im in full sourdough mode, which is very funny when you dont have a real kitchen.

My oven is essentially a glorified toaster oven, but it does the job. I can only cook such small amounts, so Ive learned how to paint and, honestly, with oil-paint-covered hands, I throw a bunch of vegetables in the oven, go back to painting, hear the beep, beep, and then I come back and take it out. But things are often room temperature, and Ill do them throughout the course of the day. If I dont have a friend over for dinner or a reason to cook dinner, I probably will just paint until four in the morning, and then my back will hurt and I wont have eaten and its a whole nightmare, so its good when a friend is like, Im coming over for dinner.

That means I have to stop painting, and I have to wash my hands because Im feeding someone else and I dont want to feed them oil paint unless they want it but, you know, its about consent here.

Baking has been cathartic in a way, but its also been really useful because I dont find sourdough to be that time-consuming. I mix it, and then I paint, and then I fold it a bit, and then I paint, and then I have enough dough that I make a couple of mini-loaves, and then all week I have bread for myself. So you heard it here first sourdough is a time-saver. Thats my hot take.

I made dinner for my friend Carly. She loves my cooking, and I cook for her all the time. Salmon on top of fennel. Its kind of like the Alison Roman recipe because I love that cookbook Dining In, which has proved to be useful during COVID. So its like a cast-iron skillet with shallots, fennel, capers, butter, salmon, and then I put that in the oven, and then I serve that to my friend with my sesame focaccia. And some organic Swedish Fish called DelishFish.

Thursday, December 3I had coffee. Skipped breakfast. I had a weird brunch-lunch, which was prosciutto with figs and mozzarella. I just put them into little rolls while I did work, basically. I love figs, and then it was my assistants birthday, so I ordered her some cupcakes from Mollys Cupcakes.

I got her a bunch of different kinds. I told her to take them home, but I shared one with her safely, by the way that was blueberry cheesecake.

That night, I went out for dinner if you can believe it. I went to the Odeon, which I missed so much. My week that Im recording doesnt necessarily reflect my normal weeks because I hadnt gone out at all, but I went out twice on this weekend.

I went with three friends and we had the kale Caesar. I had the burger and too many martinis. Im a rare or medium-rare for the burger. Im not a sicko. Well-done is messed up. And fries as well. Naughty day. There was like a corn-flake cookie for dessert, and then we had whiskey at my house afterward, which as a combination is not ideal but, you know, I was fine. I dont want to set a bad example.

Friday, December 4Woke up late. I usually wake up at nine and have coffee the second I wake up and then start working, but this past week I went to bed at four many of the nights because I was either staying up super-late painting, or Id have dinner with a friend and theyd leave and Id keep painting, or Id have, like, the Odeon night and stay up super-late.

So this morning, I baked. I usually make a big batch of the sourdough and then Ill separate it out. I made a big loaf, a little loaf, and I made myself a little squiggle baguette, a squiggly little S.

Thats all I ate all day cause I woke up late, and that night I actually went to the Odeon again because it was Jenna Gribbons exhibition at the Journal Gallery and they had a dinner for her. To make it COVID-safe, it was very few people just the artists she had painted. The premise of her exhibition was she painted other painters. I was so honored. I was brought to tears. She did a painting of me. Its so lovely, especially because she painted my paintings in the background. Shes so talented.

I hadnt been to an opening and gallery dinner in so long, and it was just other artists because the gallerists sat at a different table. Like, we were at the kids table, so it was refreshing to be with people that I hadnt seen, even though we had to first take our safety very seriously. Everybody else had martinis, but I had tea because I was hung-over from the martinis of yestereve.

I had roast chicken with a side of broccoli rabe. I will say that Im usually much more vegetarian than I was this week. Then we had the sugar doughnuts for dessert. Theyre like brown-sugar-coated little doughnut dudes with a caramel dipping sauce. Really good.

This week was a lot of meat for me. I was vegetarian for ten years, and my mom is an amazing cook, so from the time I was 13 years old onward, Id be in the kitchen while she was making dinner, and Id be making a vegetarian version of whatever she was making. I was never gonna go into food or anything, but I had to cook a lot when I was younger, and a lot of the food sculpture I do is not only because food occupies a really important space in terms of community and identity, but also because I love food.

Theres this amazing girl, Paris Starn. Her Instagram is incredible. Were doing a dinner together next week actually for Hannukah. Shes amazing. I just was shown her Instagram, and I started being this absolute stan, and I went to this pop-up she had. Shell post recipes which is very generous of her, and Ill screenshot them and follow through and ask her questions.

I feel like whether its baking bread or painting or anything you want to learn, were so blessed in the digital-information age. Setting aside all the problems it gives us, were really blessed to have a lot of information at our fingertips if we want to find it. My ultimate procrastination is thinking, like, I should be painting, Ill start cooking. I should be cooking, Ill keep painting. But cooking comes up quite a bit.

In the summer, I learned to fish and forage. Baking sourdough and fishing and foraging theres a pattern here. I love to learn a thing that makes me not have to order. For me, it was never really a question: What should I paint? Should it be people? It was just like, I paint people because I love faces, I love people. Were social beings. Im a lover of humans, and so that was never a question. Similarly, food. It wasnt a question.

Saturday, December 5I had some sourdough bread and butter and coffee. I keep my butter at room temperature on my table next to a big bowl of Maldon salt, so I can take bread and just do dippers while Im having coffee.

I went to go see some art uptown also very rare for me but I left the house and I was hungry. My friend and I stopped at this bougie, organic-y spot that I had never seen before. Im thinking its called Biologique, but thats literally a moisturizer brand. It was something like that. I had a raw key-lime pie a little circle made out of, I dont know, chickpea flour or grass or something, and a charcoal latte, which sounded healthy but was just hot sugar.

That night, I went to Virginias with my friend Paul and my boyfriend, Eric. Virginias is a really good, sneaky spot. Amazing burger, which I had, even though I couldnt believe I was having a burger twice in one week. But I had to. Its so good there. I split it with my friend, and we also split the burrata and fries. I had a Moscow Mule, and, later, at midnight, it became my birthday, and I turned 30.

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Chloe Wise Keeps Her Butter Warm and Close - Grub Street


Dec 11

The Recovery Room: News beyond the pandemic December 11 – Medical News Today

The coronavirus pandemic has dominated the headlines and our daily lives for most of this year. Medical News Today has covered this fast-moving, complex story with live updates on the latest news, interviews with experts, and an ongoing investigation into the deep racial disparities that COVID-19 has helped unmask.

However, this hasnt stopped us from publishing hundreds of fascinating stories on a myriad of other topics.

We begin with the good news that it may never be too late to start maintaining a moderate weight, even for people over 60 years old. And in related news, a plant-based diet might help people achieve weight loss, according to a new study covered by Medical News Today this week.

Vitamin D has made regular appearances in the Recovery Room throughout 2020, and this week it features again with news of its links with a healthy, diverse gut microbiome.

Meanwhile, a report finds that stevia, a sweetener of choice for millions of people, may also be entangled with the bacteria that live in our guts, and possibly not in a good way.

We also explore how running and walking compare for achieving weight loss and fitness goals, with another article to help improve your athletic mobility before venturing out, which could help you avoid the dreaded shin splints.

Below are 10 recent stories that may have gone unnoticed amid all the COVID-19 fervor.

Its never too late to maintain a moderate weight, according to new research covered by MNT this week.

United Kingdom researchers analyzed how much weight people lost after participating in an obesity program. Those in the over-60 age group lost an average of 7.3% of their body weight, while participants in the under-60 age group lost 6.9%.

Age should be no barrier to lifestyle management of obesity, concludes the lead researcher. Our report proved popular this week, with nearly 30,000 sessions to date.

Learn more here.

Another of this weeks most popular articles looked at recent evidence supporting the role of a plant-based diet in weight loss.

In the study, researchers split 244 participants into two groups. One group followed a low fat vegan diet for 1 month, eating fruits, vegetables, pulses, and grains in serving sizes comparable to what they would normally eat. The second control group did not change their dietary habits.

The vegan diet group lost an average of 14 pounds and saw a decrease in insulin resistance and visceral fat, while the control group experienced no such changes. One participant in the study decided to make a permanent change to their lifestyle and diet.

Click below to read more about this study and its implications.

Learn more here.

Vitamin D has frequently appeared in the headlines this year, mainly relating to claims that it could help people resist the effects of COVID-19. However, there is mixed evidence for the benefits of widespread vitamin D supplementation.

This week, MNT reported on a new study that found people with the highest levels of active vitamin D in their blood have the greatest microbiome diversity. Their guts also hosted more friendly bacterial species.

This raises the question of whether high levels of active vitamin D support a healthful, diverse gut microbiome, or there is simply an association between the two. We taker a closer look at the study and its limitations in our third-most-popular news article this week.

Learn more here.

A recent Recovery Room featured a comparison of running vs. biking for fitness and weight loss. This week, our editors turned their attention to walking vs. running for heart health, weight loss, and more.

Both are excellent forms of exercise for weight loss and heart health, but the benefits and risks depend on a persons goals and current health and fitness levels.

This article looks at how walking and running compare for specific health benefits, before considering the risks associated with each form of exercise, and which a person might find most appropriate.

Learn more here.

One of the risks of running is the development of shin splints, a type of injury caused by overuse and stress. They can be painful, and while there is no known cure at present, doctors usually recommend rest and reduced activity levels for recovery.

However, it may be possible to reduce the risk of shin splints by performing exercises to improve athletic movement.

In this new article, our editors looked at the symptoms and possible causes of shin splints, before recommending 8 foot and ankle stretches that may help avoid them. Each exercise is illustrated with animations to help you complete each stretch correctly before your next run.

Learn more here.

Existing tests for Alzheimers disease can be inaccurate, invasive, or difficult to perform. For example, taking a sample of cerebrospinal fluid via lumbar puncture is one such technique, but it might put off some people.

PET scans are another method, but theyre expensive and require technology that might not be available.

This week, we reported on the potential discovery of a more accurate and noninvasive way of predicting Alzheimers that analyzes protein levels in a blood sample. The researchers have called for a larger study to replicate their findings, and also produced a related app for clinicians, pending confirmation.

Learn more here.

This week, MNT also reported news of the possibility of treating people less able to control impulsive or impatient behavior.

Previous research has linked low serotonin levels in individuals with such behavior, but now, scientists in Japan may have identified two regions of the brain responsible for this.

This discovery in mice could lead to the development of novel treatments for humans. Our article explains how the researchers measured impatience and used optic fiber implants to observe this in the brain.

Learn more here.

MNT marked World AIDS Day 2020 on December 1 with the launch of a new resource presenting the latest evidence-backed information and resources in one easy-to-access hub.

Though huge global inequality in the distribution of information and effective treatment remains, the success of antiviral therapy means that many people with HIV go on to live long lives following their diagnosis.

However, the increasing number of older adults with HIV still face challenges to their physical and mental health, as this new article reveals.

Learn more here.

Many people consider stevia a safe, zero-calorie alternative to sugar and artificial sweeteners. However, new evidence suggests that by disrupting our gut bacteria, stevia may be harmful to our health after all.

In this article, our editors dig deeper into the study, which looks at two forms of the sweetener, and how the findings may shape future guidelines for stevia intake.

Learn more here.

Finally this week, we published an in-depth article on group therapy. This form of psychotherapy aims to help people manage a range of mental health concerns, such as anxiety, post-traumatic stress disorder, depression, substance use disorder, and many more.

We explore how it works, who might find it useful, the different types of group therapy, its effectiveness, and how to find sessions, along with information on costs and Medicare coverage.

At a time when in-person group therapy may not be possible in many locations, the article also shares evidence that web-based sessions are effective.

Learn more here.

We hope this article provides a taste of the stories that we cover atMNT. Well be back with a new selection next week.

We publish hundreds of new stories and features every month. Here are some upcoming articles that may pique our readers interest:

Originally posted here:
The Recovery Room: News beyond the pandemic December 11 - Medical News Today


Dec 11

Fatty Diets Feed Cancer and Starve Immune Cells – Science Times

Obesity has been associated with cancer for quite some time now, although the complete scenario still eludes researchers.

Now, anew Harvard studyunderscores some missing parts of this important information, discovering that cancer cells the higher availability of fat to starve immune cells of fuel and hinder them from targeting tumors.

High-fat diets are recognized for increasing the danger of many cancer types and reducing therapeutic outcomes, not to mention survival rates.

For example, aNew Atlas reportindicates, previous research has found that obesity may activate metastasis in "otherwise benign cancers," and fatty tissues can offer "hideouts" for cancer stem cells, enabling them to "come roaring back" following chemotherapy.

However, it is not that simple either; the said report specifies, inconsistently, obesity seems to enhance results for some types of treatments for cancer.

(Photo : Dan Kitwood/Getty Images/Cancer Research UK)A scientist cuts thin sections from a tissue biopsy that has been preserved in wax, to be then placed on microscope slides for analysis, at the Cancer Research UK Cambridge Institute.

In this new research, scientists at Harvard found that high-fat diets appear to lessen the amount ofCD8+ T cells, including their abilities to fight cancer. Accordingly, when fat becomes more readily available, tumors will renew their metabolism to eat up.

Meanwhile, the high-energy content fast-tracks their growth while simultaneously depriving T cells of fuel that could be otherwise used to combat cancer.

According to the study's co-senior author,Arlene Sharpe, "We know there is a metabolic tug-of-war between tumor cells and T cells that changes with obesity."

In connection to this, the co-senior author added, their study offers a road to discover this link, which can help them to start thinking about cancer immunotherapies and combination treatments in new ways.

The research team investigated this multifaceted relationship in mice that had different cancer types by providing some groups with high-fat diets and comparing the microenvironments around their tumors to mice that ate normal diets.

As a result, the study authors found that tumors developed more rapidly in obese mice, although interestingly, it was only applicable for mice that had immunogenic cancers, those that the immune system reacts to more readily.

Furthermore, the scientists noticed, too, that the tumor found in the microenvironment contained lesser free fatty acids, even though their quantities were quite high throughout the rest of the body.

This then prompted the researchers to search to discover that the cancer cells were This led the team to discover that the cancer cells were increasing their uptake of fat, leaving nothing for the CD8+ T cells.

In other assessments, when the researchers removed CD8+ T cells from mice, their diet did not affect the rate of growth of tumors anymore.

Through further research, the scientists zeroed-in onPHD3, a protein which, in normal cells, is slowing down fat metabolism.

Levels of PHD3 were found to be substantially lower in cancer cells in environments with obesity compared to the opposite. When researchers overexposed this said protein, they became more slowly and could not eat up much fat.

The researchers said the new findings could help in the improvement of cancer immunotherapy. After all, they said, "the CC8+ T cells are usedin CAR-T cell therapy," where samples of immune cells of a patient are taken out, modified against cancer, and introduced again to the body.

On the other hand, PHD3, or any other related protein, could turn into a new treatment target. The research finding could help customize too, other cancer treatments for obese individuals.

ALSO READ: Emergency Use of Pfizer COVID-19 Vaccine Recommended by FDA Advisory Committee

Check out more news and information onCancer Research on Science Times.

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Fatty Diets Feed Cancer and Starve Immune Cells - Science Times


Dec 11

An easy 7-day keto meal plan to boost your protein intake and cut carbs – Insider – INSIDER

The ketogenic, or "keto," diet has become widely popular in recent years, as celebrities like LeBron James and the Kardashian sisters have touted it as a surefire way to drop pounds fast.

In fact, a 2019 survey of registered dietitian nutritionists ranked the keto diet as the most popular diet in the US. Here's how you can follow the keto diet and critical information to know about its health benefits and risks.

The keto diet is a low-carb, high-fat eating plan. "[It is] low enough in carbohydrates that it would induce ketosis," says David Levitsky, PhD, a professor in the division of nutritional sciences at the Cornell University College of Human Ecology.

Ketosis is a physiological state in which your body burns fat rather than carbohydrates for fuel, which can help some people lose weight.

According to Levitsky, if you're eating keto, you should minimize your intake of carbohydrate-rich foods, such as:

You should also aim to maximize your intake of fatty foods, such as:

Here is an example seven-day Keto meal plan you can follow. However, you should consult with a registered dietitian to determine the right serving size and nutritional breakdowns for your own unique health needs.

Avocados are a good source of healthy fats. Photo by Cathy Scola/Getty Images

Breakfast: Baked avocado with egg and a sprinkle of salt and pepper to taste

Lunch: Chicken salad with onion, feta cheese, olives, and a small amount of oil-based dressing

Dinner: Beef stew with carrots, shallots, bell peppers, and your choice of herbs and aromatics like thyme and garlic

Roasted chicken is high in protein. Douglas Sacha/Getty images

Breakfast: Whole milk greek yogurt with almonds

Lunch: Roasted chicken breast topped with mozzarella cheese

Dinner: Fish tacos with lettuce wraps instead of tortillas top them with guacamole, pickled red cabbage, radishes, and a squeeze of fresh lime

You can add tuna salad over lettuce. DebbiSmirnoff/Getty Images

Breakfast: Crustless broccoli quiche

Lunch: Tuna salad with avocado, capers, and a small amount of mayo

Dinner: Cauliflower crusted white pizza with cheese (no sauce) and your choice of healthy low-carb toppings like basil, mushrooms, olives, jalapenos, pepperoni, or chicken

Top your omelette with sriracha for added spice. abbesses/Getty Images

Breakfast: Southwest breakfast omelet with cheddar jack cheese, scallions, and bacon

Lunch: Hummus with carrots, bell peppers, and celery wrapped in freshly sliced turkey

Dinner: Riceless (or cauliflower rice) stir fry loaded with chunks of chicken, snap peas, mushrooms, and bamboo shoots with a sprinkle of peanuts

Salmon is a great source of omega-3 fatty acids. gbh007/Getty Images

Breakfast: Onion and green pepper hash with chicken sausages

Lunch: Deviled eggs with a small side salad

Dinner: Roasted salmon with a side of spicy Brussels sprouts

Stuffed peppers are easy and delicious. BDMcIntosh/Getty Images

Breakfast: Cottage cheese with cup of raspberries

Lunch: Grilled shrimp lettuce wraps topped with a spicy chipotle aioli and side of unsweetened coleslaw

Dinner: Stuffed peppers with seasoned ground turkey and melted cheese on top

Buttered chicken is high in protein. Cavan Images/Getty Images

Breakfast: Breakfast bowl with fried eggs, avocado, chopped green peppers and cauliflower rice

Lunch: Salmon pesto zucchini noodle salad

Dinner: Crockpot butter chicken with plenty of roasted vegetables and no rice

Eating keto may improve your health in a few ways, according to research:

It can help you lose weight. A 2020 meta-analysis found that overweight or obese people lost more weight on the keto diet than they did on low-fat diets, especially those with type 2 diabetes.

Levitsky says that weight loss can help lower blood sugar and blood pressure levels, which is quite beneficial for people with diabetes or high blood pressure, as well as those who may be at risk for these conditions. However, people with type 1 diabetes should not try the keto diet, as it may cause serious side effects.

It can prevent epileptic seizures. The keto diet was originally invented as a possible treatment for epilepsy in the 1920s. Some research in mice has found that it can reduce brain inflammation, though the exact mechanisms for how it can treat seizures in humans are unclear.

A small 2018 study found that 87% of adults with "drug-resistant epilepsy" reported that their quality of life had improved after three months on a keto diet. About 76% had less severe seizures, and more than 50% had fewer seizures overall.

Although eating keto does not have any known "long-term deleterious effects," says Levitsky, it is not without risk. Some risks of the keto diet include:

Therefore, it's best to adhere to the keto diet for a short period of time, Levitsky says. The recommended minimum is two to three weeks the typical length of time it takes to reach a state of ketosis and the recommended maximum is six to 12 months.

Some people should avoid the keto diet entirely. This includes those with existing conditions affecting the following organs or body parts:

The keto diet is a relatively safe and effective way to lose weight in the short term. However, once you incorporate carbs back into your diet, the pounds will likely creep back on, Levitsky says. To lose weight, you should talk to your doctor or a registered dietitian who can help create an individualized plan for your goals.

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An easy 7-day keto meal plan to boost your protein intake and cut carbs - Insider - INSIDER


Dec 10

Keep Your Colon Healthy with a Diet Full of Fiber – RADIO.COM

Maintaining a healthy diet full of fiber will go a long way to keep your colon healthy, according to Dr. Esther Cha, a colorectal surgeon at St. Mary Medical Center in Langhorne. She suggests patients eat25 grams of fiber a day by adding a variety of fruits, vegetables, cereals and breakfast bars to the menu. She also urges people to drink plenty of water to maintain good bowel health.

She suggests people begin getting colonoscopies around the age of 45. 50 used to be the suggested age, but she says doctors are seeing colon polyps and cancers in younger patients, perhaps because of changes in diet andlifestyle coupled withgenetics. Anyone with a family history of colon cancer should consider getting a colonoscopy at a younger age. Dr. Cha says problems found early are more easily treated.

She adds that changes in surgical procedures, such asminimally invasive and robotic operations are making procedures easier for patients.Incisions are smaller, there is less reliance on narcotics for pain management andrecovery time is faster. She adds that changes in post surgical care and protocols have also improved the time it takes for bowel function to return and for a patient to return to normal activity.

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Keep Your Colon Healthy with a Diet Full of Fiber - RADIO.COM


Dec 10

Greater Adherence to a Diet for Diabetes Reduction May Improve Survival for Breast Cancer – OncLive

Women with stage 1 to 3 breast cancer who adhered to a diabetes risk reduction diet had improved survival versus those who did not follow this specific diet, according to findings presented during the 2020 San Antonio Breast Cancer Symposium.

Diabetes may be common in women with breast cancer, especially since 75%, or more than 2.6 million women, are at least 60 years or older, which means breast cancer survivorship must be managed in consideration with aging-related comorbidity such as diabetes, said Tengteng Wang, PhD, a research fellow at Harvard T.H. Chan School of Public Health during the virtual presentation of the study.

Type 2 diabetes, in particular, is a risk factor for breast cancer incidence and may be a predictive factor for breast cancer mortality. In addition, breast cancer increases the likelihood of developing type 2 diabetes.

Identifying modifiable strategies to prevent type 2 diabetes among breast cancer survivors may be very important to improve their survival outcomes, said Wang.

Researchers analyzed data from 8,320 women with stage 1 to 3 breast cancer from 2 large cohort studies: the Nurses Health Study (1980-2014) and the Nurses Health Study II (1991-2015). Validated questionnaires were completed every 2 to 4 years to collect information on diet among other factors.

This study focused on a diabetes risk reduction diet with 9 dietary components including higher intakes of nuts, cereal fiber, coffee, polyunsaturated-saturated fat ratio and whole fruits, in addition to a lower glycemic index of diet and lower intakes of sugar-sweetened beverages/fruit juices, trans fat and red meat.

The [diabetes risk reduction diet] has been associated with 14% lower type 2 diabetes risk in [a] previous publication of the Nurses Health Study, said Wang.

Researchers calculated an average score of adherence to this diabetes risk reduction diet through repeated measures of diet after a diagnosis of breast cancer. Follow-up was conducted for a median of 16 years after cancer diagnosis.

During follow-up, 2,146 deaths occurred, of which 948 were related to breast cancer. Women with higher diet adherence scores after diagnosis had a 33% lower risk for all-cause mortality (HR = 0.67; 95% CI, 0.58-0.78; P for trend < .0001) and a 17% lower risk for mortality related to breast cancer (HR = 0.83; 95% CI, 0.67-1.02; P for trend = .03) compared with women with lower diet adherence scores.

Our results did not differ by breast tumor ER status or stage, said Wang.

During the discussion portion of the presentation, Wang said that she and her colleagues analyzed what may be the potential mechanism for this association. She said, We looked at how [diabetes risk reduction diet][ influenced gene expression in [the] breast tumor for [a] subgroup of our breast cancer patients, and according to our pathway analysis, the [diabetes risk reduction diet] is more associated with the pathway related to immune regulation and also cell proliferation, so this is, I think, an interesting finding.

When further adjusting for neighborhood socioeconomic status, the association between diet adherence and mortality risk was slightly attenuated, with patients with greater adherence having a 31% lower risk for all-cause mortality (HR = 0.69; 95% CI, 0.6-0.8; P for trend < .0001) and a 14% lower risk for mortality from breast cancer (HR = 0.86; 95% CI, 0.7-1.07; P for trend = .06).

Women who improved their adherence to a diabetes risk reduction diet after breast cancer diagnosis had a lower risk for breast cancer mortality compared with those with consistently low adherence to this diet (HR = 0.81; 95% CI, 0.65-1).

In conclusion, we felt that a greater adherence to the [diabetes risk reduction diet] after breast cancer diagnosis was associated with better survival outcomes, which means promoting dietary changes consistent with prevention of type 2 diabetes may be very important for breast cancer survivors, said Wang.

A version of this story appeared on CURE as Dietary Changes to Reduce Diabetes Risk May Also Increase Survival for Breast Cancer.

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Greater Adherence to a Diet for Diabetes Reduction May Improve Survival for Breast Cancer - OncLive


Dec 10

Dear Dietitian What is vitamin K’s role in health? – Kiowa County Press

Dear Readers:An old vitamin is getting rave reviews lately. Most of you have heard of vitamin K, but did you know it is found in the diet in two forms? Vitamin K1, the most common form, was discovered by Danish scientist Henrik Dam in 1929 as he was studying cholesterol metabolism. It was known as the Koagulations vitamin for its distinct role in blood coagulation. The vitamin was spelled with a K because its discovery was first published in a German medical journal.

Vitamin K2is another form of the nutrient. Your body can convert K1to K2, but the process is inefficient. K2is found in fermented foods like sauerkraut and natto, egg yolks, butter, Muenster cheese, and pork sausage.

K2is rising in the ranks for its potential role in bone strengthening and heart health. Osteoporosis is a common disorder, especially in women over the age of 65. Osteoporosis occurs when there is a lack of calcium in the diet. In this case, the body will remove calcium from the bones to perform other tasks in the body. As a result, the bones become porous, weak, and more susceptible to fractures. It is believed that K2activates osteocalcin, a protein that binds to calcium, so that it can be added to bones and make them stronger.

We need at least three servings of calcium-rich food every day. Sources include milk, plain yogurt, spinach, and kale, to name a few.It is always best to get vitamins and minerals in your food rather than supplements, but sometimes life is busy, and our diets aren't perfect. That's when many people turn to calcium pills.

Recent studies have linked excess calcium supplementation to plaque buildup in the arteries, contributing to atherosclerosis, or hardening of the arteries, and heart disease. Interestingly, the same link is not found with calcium-containing foods or milk.

The National Institutes of Health (NIH) studied the impact of calcium supplementation on heart disease. The study consisted of over 388,000 people whose health was tracked for twelve years. They found that men, but not women, who took 1000 mg of calcium in pill form, with or without adding vitamin D, had a 20% higher risk of dying from a heart attack or stroke than those who did not take calcium supplements. This study was observational, which does not show cause and effect. Other studies have had similar findings in both men and women who supplement calcium (1).

The topic of calcium supplements and heart disease is controversial, as studies are mixed. An analysis of 31 separate studies on the effect of calcium supplements on heart disease found no link between the two. Other randomized, controlled trials (the gold standard of research) have also found no cause for concern (2).

K2may keep arteries healthy by activating a protein that inhibits the buildup of calcium in the arterial walls. Thus, K2may play a vital role in calcium-associated heart disease.

There are people who should not take vitamin K supplements. If you take Coumadin(r)(warfarin),DO NOTsupplement Vitamin K, as it will interfere with blood clotting and increase the risk of a heart attack or stroke. Talk to your doctor if you have more questions about Vitamin K.

Until next time, be healthy!

Dear Dietitian

https://www.health.harvard.edu/heart-health/calcium-and-heart-disease-what-is-the-connection

Leanne McCrate, RDN, CNSC, is an award-winning dietitian based in Missouri. Her mission is to educate consumers on sound, scientifically-based nutrition. Do you have a nutrition question? Email her today atdeardietitian411@gmail.com. Dear Dietitian does not endorse any products, health programs, or diet plans.

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Dear Dietitian What is vitamin K's role in health? - Kiowa County Press


Dec 10

Going vegan? Switching to a plant-based diet to improve your health? You are almost 50% more likely to suffer bone fractures – Genetic Literacy…

Vegans and vegetarians may be at greater risk for bone fracturesthan meat eaters, according to a large,longitudinal study published [November 22] in the journal BMC Medicine.

Nearly55,000 relatively healthy adultsfrom the UK answered a questionnaire on diet, socio-demographic characteristics, lifestyle and medical history between 1993 and 2001. Researchers categorized them by diet then and at follow-up in 2010: meat eaters, fish eaters (pescatarians), vegetarians (no meat or fish but dairy and/or eggs) and vegans (nothing from animals).

The authors found 3,941 total fractures by 2016. In comparison to meat eaters, vegans with lower calcium and protein intakes on average had a 43% higher risk of fractures anywhere and in the hips, legs and vertebrae. Vegetarians and pescatarians had a higher risk of hip fractures than meat eaters, but the risk was partly reduced when the researchers considered body mass index and sufficient consumption of calcium and protein.

The study findings support a growing body of research on bone health with protein and calcium intake as well as BMI (body mass index), said Lauri Wright, a registered dietitian nutritionist and chair of the department of nutrition and dietetics at the University of North Florida, who wasnt involved in the study. Protein and calcium are the two major components of bone.

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Going vegan? Switching to a plant-based diet to improve your health? You are almost 50% more likely to suffer bone fractures - Genetic Literacy...


Dec 9

Intermittent Fasting: The Beginners Guide to Time-Restricted Eating, 5:2 Diets, and Other Forms of Intermittent Fasting – GQ

Intermittent fasting is one of the more popular (and argument-provoking) diet trends of recent yearsit was even the most-searched diet term on Google last year. Its not hard to guess what it entails: abstaining from food, or at least most food, for specific intervals. It's been taken up by everyone from Silicon Valley biohackers to TikTok models. Diets based on it have been touted for a huge list of benefits: It might be good for weight loss. It might work to balance out ones blood sugar. Some even follow it for mental clarity, the idea being that by not eating a big lunch, youll avoid the grogginess that hits a couple hours later.

But what can anyone legitimately expect to gain from taking on an intermittent fasting diet? Those benefits are all related: The number one reason people do it is for weight loss, but when you lose weight, that helps lower blood pressure, which helps to prevent heart disease and diabetes, says Krista Varady, nutrition professor at the University of Illinois, Chicago.

As GQ has explored before, paying attention to when you eat is just as important as what youre eating, and intermittent fasting is one of the simplest ways to start experimenting with a diet.

The Fast Track

When it comes to the specifics of intermittent fasting, there are generally three different approaches to take. Some people opt for alternate-day fasting: Eat whatever you want on off days, but limit calories to around 500 on fasting days. Some try the 5:2 diet, which involves fasting during the week and making the weekend your off days.

But taking entire days off is on the extreme end of things. According to Varady, the most popular kind of intermittent fasting is time-restricted eating. In the most popular form, eating is limited to an eight-hour window each day. Depending on your schedule, you can put the window wherever you want, although Varady says making it from noon to 8 p.m. is generally easiest for most people.

The minute you take dinner out, people get upset about it, because then they cant socialize with friends or eat with family, she says.

The beauty of the diet is that it doesn't specify what you should be eating, only when. Pick a schedule that works for you and there isn't much more to it than that. Many people find that easier than cutting out certain foods or counting calories. And while this isn't explicitly the goal, Varady's research indicates that people end up cutting out anywhere from 300 to 500 calories each day without counting them. She also finds that about 80 percent of people who try a time-restricted eating fast say they plan on continuing it.

Why Eating Less Means More

Typical Western diets are heavy on simple carbohydrates. (Think of the sandwiches or slices of pizza you might eat for lunch or dinner.) These food items provide the glucose the body uses as fuel. But spiking glucose is accompanied by a rise in insulin, which the body uses to process blood sugars. Thats often what causes a sluggish feeling as the day goes on.

According to proponents of the diet, fasting for 16 hours evens these spikes out and recalibrates the body. A longer fast leads to lower blood pressure, and several studies show that time-restricted eating is associated with better cardiovascular health because of what the body ends up burning for fuel. In the absence of glucose, the body switches to burning fat, and as the body releases more fat into the bloodstream, the level of insulin drops accordingly. This, in turn, provides a needed break for cells to rest. In effect, fasting tricks the body into thinking its time to conserve its resources.

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Intermittent Fasting: The Beginners Guide to Time-Restricted Eating, 5:2 Diets, and Other Forms of Intermittent Fasting - GQ



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