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May 11

Diet culture warped my childhood. I’m not letting it take over my adulthood as well – ABC News

Warning: This article mentions eating disorders, disordered eating and restrictive eating practices.

I grew up surrounded by fatphobia, and deeply enmeshed in diet culture.

Looking back now, it's entirely unsurprising to me that I developed disordered eating habits by the tender age of 13.

And it makessense that I took it too far whileforcing myself through thepunishing exercise regimes I'd trawl for through teen magazines.

These actions were affirmed by everything I read and consumed, much of what I heard and was told at home, and many of my school friends.

Two decades later, I no longer restrict food, exercise for weight loss or hate my body.

Instead, I nurse feelings of bitterness over the fact I spent so many years of my life believing in diet culture ditheringbetween furiously obsessing over adhering to the rules around it and feeling immense guilt for failing to.

But, even though I know the truth about diet culture and fatphobia now, I've still struggled to keep their influence out of my head.

"What would you tell your inner child about all this if you could talk to her?"

When my psychologist asked me that question a few months back, I baulked.

But then I indulged her, closed my eyes at her instruction and thought of the little girl that was once me.

Her question helped me realise part of the reason I've struggledwith this is that the needs I had as a child that any child has, really around learning about food and hunger and my body and its relationship to movement, weren't met.

Through sitting with that, I found it easier to give my past (and by extension, current) self-compassion for the things I once believed about food and weight and exercise.

She then asked how I might now meet those needs and help the adult version of me keep fatphobia and diet culture's ugly influences out of my mind.

I realised the answer was doing what she'd gently suggested: telling that symbolic inner child version of me all the things I wish I'd grown up being taught about food and my body.

ABC Everyday's Perspectives is all about giving you a chance to share what you're going through. Chances are there'sothers facingthe same highs, lows and life experiences. In a short paragraph, email us your pitch:

Here goes nothing.

You don't need to lose weight to be accepted, to be loved, to wear certain things, to be photographed, or to feel better about yourself. You don't need to lose weight, period.

And you don't have to try and hide your fatness from others. First of all, if you're fat, people know. But, most of all, there is nothing inherently wrong with weight gain or being fat. You'll truly believe and understand this one day, I promise.

There is, on the other hand, so much wrong with diets. Dieting is dangerous. And what's more, diets embarked on for diet culture reasons don't work.

So stop spending your pocket money on those aforementioned awful teen magazines for the sake of finding out what Zoe Kravitz (who hadan eating disorder at your time of obsession, BTW) consumes in a day, OK??

Likewise, calorie counting is never a good idea. In fact, it's an eating disorder warning sign.

Years from now, you'll wish you'd spent your time doing absolutely anything else.

Intuitive eating the practice of consuming what you want when you're hungry and stopping when you're full is so much better than dieting and counting calories.

You deserve to listen to your body's cravings, to learn its hunger and satiety cues. You deserve to enjoy multiple servings of Grandad's curry goat because it makes you feel warm inside.

Learning to eat intuitively will help you experience these things AKA what actually matters to you and move away from dieting and binge-eating behaviours, too.

Doing heaps of cardio for the purpose of becoming thin, as punishment or compensation for things you've eaten also sucks, so please stop that ASAP too.

Look for ways to move your body that bring you joy instead, and you'll eventually find them. The gym might work for some people, but it doesn't have to be it for you.

Because the adult version of me deserves to hear it and be reminded of it as much as the child version of me did.

Every time I re-read these notes, those gross food/body/exercise feelings dwindle enough for me to see them for what they are.

I carry on being fat, eating my favourite foods (and some) and engaging only in movement that feels good.

And it feels glorious.

Diet culture warped my childhood. I'm not letting it take over my adulthood as well - ABC News

May 11

With Hepatitis Month, a Reminder of Accomplishments, but Still Work … –

The following is guest commentary from The Liver Health Initiative.

May is Hepatitis Awareness Month, and with it comes a reminder of the accomplishments and developments on this front. There is a curative treatment for hepatitis C, vaccines and therapies in development for hepatitis B (HBV), and a possible therapy coming for hepatitis D treatment.

Still, even with the inroads made in therapies and vaccines, The Liver Health Initiative believes we need to call attention to issues that are missing in care for those who are infected with hepatitis. Specifically, how do we address the issues that are detrimental or harmful to patients health and their recovery? For example, how can we talk about hepatitiswithoutmentioningthe liver that is under attack?

Both obesity and misuse of alcohol add insult to injury to the livers of hepatitis-infected patients. Unfortunately, due to the fact that education about the liver has been absent in schools for decades most individuals who are infected with hepatitis B or hepatitis C have little or no knowledge about the detrimental impact these silent viruses are having on their livers and its daily creation and support of hundreds of life sustaining body parts and functions.

We are reminded daily about obesity, but few people realize how their unhealthy diets are processed internally and just how they can contribute to the damage to liver cells called scarring or cirrhosis that underlies numerous diseases including fatty liver diseases, and the build up of plaque in major blood vessels that can lead to strokes, heart attacks, and eventually cancer.

Both the Biden Administration and the CDC are working towards raising awareness and getting more people into the continuum of care. Earlier this year, the administration put forth its annual budget, which they earmarked over $11 billion dollars for HCV care funding over the next 5 years. This program will expand testing, screening, prevention, and treatment of HCV, and will focus on the marginalized populations that are the greatest at risk.

Also this year, the CDC launched new recommendations for screening and testing for HBV. This was the first update since 2008, and offered some big changes including the CDCs recommendation that all adults in the United States be universally tested for HBV at least once in their lifetime.

Unfortunately, the microscopic liver cells that serve as our personal life support system have no way of warning us of damage by hepatitis viruses, illicit drugs injected or ingested, or excess fat cells done by unhealthy diets.

Amazing vaccines and effective treatments are helping to win the war against vial hepatitis, however, we are losing the battle due to the lack of understanding about why and how to protect the miraculous non complaining liver.

As we mark this month, and remember we have come a long way, we also need to work towards greater education of our youth as well as our adults about liver health and develop the knowledge in trying to prevent viral hepatitis transmission.

Read this article:
With Hepatitis Month, a Reminder of Accomplishments, but Still Work ... -

May 11

What Is the Best IBS-D Diet? Foods to Include or Limit – Healthgrades

Irritable bowel syndrome with diarrhea (IBS-D) is a gastrointestinal condition. While theres no set IBS-D diet, some foods can either alleviate symptoms or trigger them. Trigger foods may include processed foods and foods high in certain carbohydrates. Treatment for IBS-D aims to relieve symptoms and reduce the impact of any causes. This can include modifying your diet to avoid triggers.

This article discusses diets for IBS supported by research. It also explains the foods to include or limit to help treat IBS-D.

Inflammation may trigger or worsen IBS symptoms.

As a result, reducing the amount of inflammatory foods you eat may help manage symptoms of IBS.

You can adopt a more anti-inflammatory diet by:

Read more about anti-inflammatory diets and foods.

A low FODMAP diet is often used to manage symptoms of IBS. A low FODMAP diet involves avoiding or reducing the intake of foods high in FODMAPs.

FODMAPs are a group of carbohydrates that are poorly absorbed in the small intestine. They can trigger symptoms of IBS-D. The letters in FODMAP stand for different types of carbohydrates:

A 2021 meta-analysis suggests that a low FODMAP diet improves overall IBS symptoms. Researchers also observe that, with this diet, the bowel habits of adults with IBS-D improve, such as with stool consistency and frequency.

Additionally, low FODMAP diets can be personalized to your individual needs and trigger foods. A 2021 analysis suggests that 2 out of 3 people using a personalized low FODMAP diet reported adequate relief of symptoms after 12 months.

However, not everyone may experience improvements with a low FODMAP diet. Also, low FODMAP diets can reduce foods containing important nutrients and can require a lot of planning.

Work with your doctor or a registered dietitian to evaluate whether a low FODMAP diet may help you. They can also provide detailed guidance on how to follow a low FODMAP diet appropriately and based on your needs.

Learn more about the benefits and risks of low FODMAP diets.

The following are some examples of high FODMAP foods to avoid.

Trigger foods can vary per person. However, foods that tend to trigger symptoms for many people may include:

High FODMAP foods can include:

See more examples of high and low FODMAP foods.

Contact a doctor before making significant dietary changes

Always talk with your doctor or a registered dietitian for advice before making any significant dietary changes.

While some diets may be beneficial for IBS-D, they can eliminate important nutrients. Additionally, each person may respond to a diet differently. Due to this, it is important to only make significant dietary changes following personal advice from a doctor or dietitian.

According to a 2022 review, the following food types may be helpful for managing the symptoms of IBS-D:

Examples of low FODMAP foods and foods that may contain soluble fiber include:

Other foods and products to try may include:

Soluble fiber can help improve IBS-D symptoms such as stool consistency, bloating, and gas. By contrast, high levels of insoluble fiber may also worsen symptoms for some people.

There is no one recommended fiber intake level for IBS-D. However, the American Academy of Nutrients and Dietetics suggests consuming about 14 grams of soluble and insoluble fiber for every 1,000 calories you eat per day. However, appropriate levels can vary per person.

Read more about high fiber foods and recommended intake levels.

Still, everyones triggers for IBS-D can vary. Its recommended to work with your doctor or a registered dietitian to develop an individualized diet plan that works best for you. They can help you identify trigger foods and create a customized diet plan to manage your IBS-D symptoms effectively.

Different foods and factors may contribute to each persons IBS-D, so other dietary approaches may have benefits.

For example, a 2021 review suggests that a gluten-free or wheat-free diet may help people with IBS-D who experience celiac disease or gluten and wheat sensitivities. Some people without a diagnosed gluten or wheat sensitivity may also experience worse symptoms after eating these foods. Symptoms may improve with a gluten-free or wheat-free diet.

However, doctors may not recommend a gluten-free or wheat-free diet unless you have been diagnosed with a sensitivity, or it appears to be a trigger food for you.

Studies also suggest that a ketogenic diet or a very low carbohydrate diet (VLCD) may help alleviate symptoms of IBS. Researchers from the 2021 review discuss a 2009 study that suggests that a VLCD may relieve symptoms, reduce abdominal pain, and improve bowel movements.

However, more recent research may be necessary to confirm the effects of both ketogenic diets and VLCD on IBS-D.

Being on a specific diet can sometimes be challenging or require planning.

The following approaches may help you when following a specific diet and when trying to improve your IBS-D symptoms:

Learn more about treatments for IBS-D.

Diet can play a significant role in improving symptoms of IBS-D. However, there is no one IBS-D diet, as symptoms and triggers can vary per person.

Dietary approaches that your doctor may recommend include FODMAP diets, anti-inflammatory diets, and diets that avoid your personal trigger foods. Common trigger foods include spicy foods, caffeine, and highly processed foods and ingredients.

Talk with a registered dietitian or doctor for personalized recommendations based on your individual condition. If you notice any possible trigger foods or experience any significant changes in symptoms, contact your doctor.

Original post:
What Is the Best IBS-D Diet? Foods to Include or Limit - Healthgrades

May 11

Why Chewing Helps Boost Your Cognitive Function, According to a … – EatingWell

When choosing what to eat, most people consider the compounds within their food: the calories, fiber, vitamins and minerals, for instance. But there is something else you might want to consider when filling your plate: how much you'll chew. It's not only your arms, legs and abs that need exerciseyou have essential body parts in your head and neck that need regular movement too.

And, as it turns out, there's some pretty compelling research pointing to the impressive benefits that come with exercising your head and neck muscles via chewing, from helping you feel fuller for longer to improving your cognitive function and protecting you from neurodegenerative diseases like Alzheimer's disease and Parkinson's disease.

Most of us chew daily, be it noshing on a granola bar between meetings or chomping down on chicken come dinnertimewhich should be enough to keep those muscles strong... right? Read on to learn more about why considering the consistency of your food is more important than you think, the connection between the cognitive benefits and chewing, plus the tweaks you can make to your diet to work these muscles even more.

Throughout history, humans have used their entire bodies to gather, grow and prepare food. But the amount of labor most people put into their food has been steadily decreasing over time, and this goes for the movements used to chew your food as well. While the mortar, pestle and mill have been around for a long time, the number of items that mechanically break down food so you don't have to have significantly grown. From blenders, grinders, knives, food processors and graters to even the heat from your stove, all break down food for you. Consequently, your jaw muscles have so little to do.

Modern diets have become softer, and even diets made up of "whole" foods have become more processednot chemically, but mechanically.

Whole carrots, shredded carrots and cooked carrots are all "whole," but they are not actually the same. While they might be equal in dietary nutrients, each requires different work from your jaw: the whole carrot requires big bites and tearing motions, the shredded carrots have been broken down by the grater and take less chewing movement, and the cooked carrots need just a little mashing with your tongue to make them easy to swallow.

When you chew your food, you use many body parts, including your tongue, teeth, jaw bones, skull bones and muscles. And did you know that two of your body's strongest muscles are the ones that move the jaw, called the masseters? Although these muscles are relatively small, they can exert the most pressure of all the skeletal muscles.

The forces created when you chew play a role in how your body works: chewing, ripping, tearing and swallowing stimulate your face and throat muscles and help develop optimal anatomy and function of your jaws, vocal cordsand even your brain. How does chewing support brain function? Likely multiple reasons.

According to a 2017 paper published in the International Journal of Molecular Sciences, chewing helps preserve the part of your brain (the hippocampus) that deals with memory and other cognitive functions by increasing blood flow through your brain. Even more so, chewing can help relieve emotional tension or stress by inhibiting the release of cortisol. Additionally, the force created when you bite helps increase your brain's neuronal activity, per a 2019 review article in the International Dental Journal.

Maybe you're going out of your way to eat brain-healthy foods, like omega-3-rich ones, but how often and how hard does your jaw work daily? Your chewing muscles might be doing the equivalent of sitting in a chair all day! Make sure you're not missing other opportunities to feed your brain while eating.

How much muscle use can you feel? Try again, now, with something chewyjerky, cheese, or dried apricots and again with something crunchy that you have to grind. Can you feel the difference?

You can buy jaw exercisersrubber squares to bite down on repeatedly to help deal with atrophying tissues of the face. But as a food lover, you can also shape your anatomy by what you put on the plate.

Of course, there are times when soft food is warrantedeating with braces, fresh dental work or oral injury. Outside of these times, though, you can approach meal preparation not only to receive the recommended daily allowance of vitamins and minerals but for your recommended amount of daily movement.

Begin by considering the food movement found in your average day. How many of your calories do you drink versus chew? How soft is your food?

Let your daily meals cross-train your mouth. Certainly, smoothies are handy and full of dietary nutrients, but what about mechanical nutrients?

You sure want to get the most out of your foodthe most flavor, the most nutrition, the best value. Chewing, grinding, tearing, and all the other movements that come with eating foods that haven't been mechanically processed for you are yet another way to think about not only eating but eating well. Start working out your chewing muscles today!

See the article here:
Why Chewing Helps Boost Your Cognitive Function, According to a ... - EatingWell

May 11

Weekly review: Women have a harder time losing weight in midlife … – The Daily Briefing

The best and worst diets for heart health, why nurses are leaving contract work for hospital staff positions, and more.

AHA: The best (and worst) diets for heart health (Monday, May 1)

The American Heart Association (AHA) rated 10 types of popular diets based on how well they align with AHA's dietary guidance. See which diet received a perfect score.

Why 'boomerang' nurses are ditching contract work for hospital staff positions (Tuesday, May 2)

During the pandemic, many nurses left hospital staff jobs for more lucrative travel jobs. However, many of these nurses are returning to hospitals for full-time positions, especially as travel pay falls and organizations offer new staff benefits, Melanie Evans writes for the Wall Street Journal.

Have asthma? You may be more likely to develop certain cancers. (Wednesday, May 3)

People with asthma are 36% more likely to develop cancer than people without the respiratory disease, according to a study published in Cancer Medicine, marking the first time a positive association between asthma and cancer risk has been discovered in the United States.

Women have a harder time losing weight in midlife. Here's why. (Thursday, May 4)

Writing for the Wall Street Journal, Sumathi Reddy explains why women in their 40s and 50s are more likely to gain weight than men, the potential health risks of this weight gain, and what women can do to combat these extra midlife pounds.

3 strategies for tackling workplace complaints (Friday, May 5)

Writing for the Harvard Business Review, Alyson Meister and Nele Dael outline four types of workplace complaints and provide three strategies to help leaders "create a positive, high-performing work environment while monitoring and containing the risks and costs of complaining for themselves and their teams."

Read more:
Weekly review: Women have a harder time losing weight in midlife ... - The Daily Briefing

May 11

A 102-year-old doctor still does consulting work and plans to live at … – msnNOW

Gladys McGarey Dr. Gladys McGarey says she attended the Woman's Medical College of Pennsylvania in the 1930s. Gladys McGarey

At age 102, Gladys McGarey has seen a lot of lives begin and end.

As a trained physician and birthing expert, she's witnessed the births of thousands of babies worldwide. She's also lived through the death of her ex-husband, and some of her own five children have diedtoo.

Now, living in a sunny home in her daughter's backyard in Arizona, she has developed a practice that she says will help her accomplish her 10-year plan. She wrote about it in her new book, "The Well Lived Life: A 102-year-old doctor's six secrets to health and happiness at every age," and walked Insider through her daily routine. While the doctor doesn't have a license to practice medicine anymore, "they didn't tell me I had to stop talking," she said.

McGarey begins most days in the same simple way: She gets up, greets the new day with a morning prayer, climbs down the stairs, and enjoys Raisin Bran and prune juice for breakfast.

Later in the day, "I have salad for lunch and some kind of soup or something for dinner," she told Insider. "It's the routine, and I think it works for me. It's important for each one to find what works for us."

To keep herhands busy throughout the day, McGarey continues a regular knitting practice.

"I can't see to knit patterns now because my eyes don't, but I can knit little gifts that I give, and that keeps my hands busy," she said. "If I don't keep my hands busy, I do something on the cell phone and that gets people all uptight, you know?"

She also still consults, and stays true to the "holistic" approach to medicine she helped popularize in the US in the 1970s. McGarey believes that treating the whole person taking into consideration their mental and social state, as well as any physical symptoms of distress is paramount to healing.

When she's not knitting or consulting, McGarey listens to audiobooks or talks to friends something aging experts say is crucial to human happiness and can actually help us live longer.

And, she recently got an infusion of stem cells, which she thinks has made a difference to her vitality though scientists are still gathering evidence to determine whether this technique actually helps slow aging.

"I'm not really robust and sturdy, but I think it's helped me, and I'm looking forward," she said.

Finally, McGarey says, the most critical part of aging well is finding your central purpose, a life "juice" that is your mission and what you will endeavor to do with your time on Earth.

These days, she uses her own "juice" to think about how to create better ways for people to live together and care for each other. Her own 10-year plan something she thinks everyone should have includes creating a village for "living medicine" where elders, babies, and everyone in between can live together and care for each other more harmoniously.

"A 10 year plan makes space for everything," she wrote in the book. "It's a far enough reach that it keeps our life force activated. Yet it's close enough that we can achieve it, dust ourselves off, and plan anew."

She doesn't worry about what her own final "number" of years on Earth may end up to be. Instead, she keeps her eyes trained on what's coming next.

"I still think I've got work to do, and I'm gonna keep on working at it," she said.

Read the rest here:
A 102-year-old doctor still does consulting work and plans to live at ... - msnNOW

May 11

Vegan Strength-Training: Don’t Believe These 5 Common Myths – VegNews

Thanks to the tidal wave of progress in the plant-based space, the eye roll-inducing Where do you get your protein? question has finally started to recede from the publics mind. However, there are still plenty of skeptics out thereeven with the impressive rise of the vegan pro athlete (Lewis Hamilton, Alex Morgan, Kyrie Irving, were cheering for you!). As a certified personal trainer and longtime vegan, I am setting the record straight.

Strength training, also known as resistance training, is a form of exercise focused on strengthening the muscles. During strength training, the muscles work against force to further build strength. This typically involves weighted exercise machines, resistance bands, and free weights, but if you have limited access to workout equipment, body weight strength training is another option (think push ups, planks, squats, lunges, and more).

Jonathan Borba/Unsplash

Aside from strengthening muscle, resistance training can also help manage chronic pain, aid weight loss, increase bone density (and therefore reduce the risk of osteoporosis), improve posture, and can sometimes help improve quality of sleep.

Here are five of the most common strength-training myths the nay-sayers bring upbusted!


For sedentary people, this is likely accurate. But if you strength-train, youll need to pay attention to your protein intake. If youre inactive, you need 0.8 grams of protein per kilogram of bodyweight per day. For a 150-pound person, this works out to 54 grams of protein per day. Thats tofu scramble for breakfast, a black bean burrito for lunch, and dry-roasted edamame as a snack. Youve hit your protein goal even before having dinner!

If you strength-train regularly, youll need more protein. Most recommendations for vegan strength athletes range between 1.8 and 2.7 grams of protein per kilo of bodyweight per day. If youre a 150-pound strength athlete, youll need between 122 and 184 grams of protein per day. A days worth of protein for this athlete may include a tofu scramble with seitan strips for breakfast; a smoothie made with hemp hearts, chia and flax seeds, and protein powder for a snack; a lunch of edamame pasta with tomato sauce and veggie ground round, and a black bean burrito for dinner.

Hitting your daily protein goal is definitely attainable as a strength athleteit just takes a bit more thought when it comes to mealtime.

Tyler Nix/Unsplash

Sometimes, athletes who go vegan will lose weight unintentionally. Whole, plant-based foods are very nutrient-dense, but theyre typically not as calorie-dense as most animal products (which is good news if your goal is to lose weight!).

If youre very active, keep in mind that youll likely need to eat a larger volume of food as a vegan to get the same number of calories. Plant foods also tend to be more filling than animal-based foods (hello, fiber!), which can make it difficult to judge your caloric intake based on fullness alone.

If youre concerned about losing weight, it may help to keep track of your calories for the first week or two of your transition. This way, you can know for sure if youre hitting your mark or if youre at a deficit.

Kelly Sikkema/Unsplash

Plant-based protein powder can provide a convenient muscle-building boost, but its not a good idea to rely on it as your main protein source. The key to a healthy diet is a varied diet, and only by eating a variety of foods can you obtain the wide range of amino acidsthe building blocks of proteinyou need to thrive. The good news is that all plant foods contain amino acids; theyre just present in different proportions.

For example, pumpkin seeds and seaweed are high in leucine (required for muscle-growth), oats are high in tryptophan (vital to a healthy nervous system), and sunflower seeds are high in methionine (necessary for building cartilage). A protein-shake-and-veggies diet is not going to provide you with enough amino acid variety, so make sure you eat a range of different protein sources. Try to get the bulk of your protein from foods like tempeh, tofu, seitan, black and kidney beans, nutritional yeast, nuts, and seeds. If you need to top off your protein, one or two shakes a day is fine.

Laurynas Mereckas/Unsplash

I know I just suggested not relying on supplements to obtain your daily protein, but hear me out. When it comes to a select few micronutrients, supplementation may be necessary. Theres only one non-negotiable supplement all vegans should take, whether theyre athletes or not: B12. This vitamin is required to make new red blood cells and keep your neurological system functioning effectively, and deficiencies result in serious consequences including nerve damage and cognitive impairment.

Non-vegans get B12 from animal products, but only because those animals themselves were supplemented with B12. In centuries past, humans used to obtain B12 from eating soil particles on our food. Times have changed, so take your B12 supplement! Other supplements to consider if youre a vegan strength athlete are vitamin D and creatine.

Most of uswhether were vegan or notdont get enough vitamin D. Both vitamin D and weight-bearing exercise are essential for healthy bones, so if youre a strength athlete, youre already halfway there. If you dont get 20 minutes of direct sun exposure every day, consider a supplement. Finally, while our bodies make their own creatine, we vegans dont get any from our diets. So while you wont be deficient if you dont supplement, taking creatine can improve your short-duration, high-intensity athletic performancesuch as sprinting or lifting weights.

John Arano/Unsplash

If youre getting the protein you need from a variety of plant-based sources (and youre kicking butt with your training, of course), youll crush your muscle and strength gain goals just as well as any non-vegan.

And there is research to back this up. In April 2023, one study found that mycoprotein, which is made from fungi, is just as effective as animal protein at supporting muscle during resistance training. The study was split into two phases. In the first, 16 healthy adults ate either an exclusively vegan diet, with meat from mycoprotein brand Quorn, or an omnivorous diet.

In the second phase, 22 healthy adults endured a high-volume progressive resistance training program for 10 weeks. Again, some followed a vegan diet, others followed an omnivorous diet. The results showed that those eating the omnivorous diet gained 2.6 kg of whole-body lean mass, while those following a vegan diet gained 3.1 kg. Both groups increased the size of their thigh muscles by the same amount.

We now have a strong body of evidence, perhaps more than is available for any other alternative protein source, to show that mycoprotein is an effective protein food to support muscle maintenance and growth, said lead researcher Alistair Monteyne.

And from a personal standpoint as a plant-based trainer, I know I was able to sweep the floor at my gyms pull-up and chin-up competitionsbeating all the omnivore trainers, including the men. So, can we say #VeganStrong?

Vegan since 2003, Karina Inkster, MA, PTS, is a health and fitness coach, author of three books, and host of the No-B.S. Vegan podcast.

Read more:
Vegan Strength-Training: Don't Believe These 5 Common Myths - VegNews

May 11

Im a dietician here are 4 cheap diet hacks BETTER for weight loss than Wegovy and Ozempic jabs… – The US Sun

A MIRACLE weight busting jab used by your fav celebs is coming to a high street near you.

The drug, called Wegovy, will be available on prescription in pharmacies sometime this year, offering hope to millions of Brits caught in a cycle of yo-yo dieting.

The jabs have allegedly helped billionaire business mogul Elon Musk shed the pounds, and are rumoured to have helped Kim Kardashian fit into that Marilyn Monroe dress for the Met Gala.

Previous trials showed people taking the drug lost on average 12 per cent more of their body weight, compared to people on a placebo.

But, the same trials showed that around half of people taking the drug experience gut issues, including sickness, bloating, acid reflux, constipation and diarrhoea.

Many also regained two-thirds of thepounds they shedafter dropping the weekly injections.

Not to put you off any further, but, if you aren't eligible for the drug on the NHS, you'll have to fork out a hefty fee to pay.

With that in mind, is there any easier and cheaper way to shed the pounds?

According to nutritionist, Emma Beckett, from the University of Newcastle, Wegovy works by supressing our appetite - this is why it works for weight loss.

To do this, an ingredient found in the fat-busting drug, known as semaglutide, mimics the role of a natural hormone, called GLP-1.

"This hormone is normally produced in response to detecting nutrients when we eat," Emma wrote in the Conversation.

GLP-1 is part of the signalling pathway that tells your body you have eaten, and prepare it to use the energy that comes from your food.

Energy-dense foods, which tend to be foods high in healthy fats, proteins or simple sugars, triggerGLP-1 secretionin the body, Emma said.

"This means a healthy diet, high in GLP-1 stimulating nutrients can increase GLP-1 levels," she explained.

Foods that help GLP-1 levels:

"This is whyhigh fat,high fibreandhigh protein dietscan all help you feel fuller for longer," Emma added.

"Its also why diet change is part of both weight and type 2 diabetes management," she said.

While diet and the drug both work to shed the pounds, both have their challenges.

Medicines, like Wegovy, have side effects such as nausea, vomiting,diarrhoea, and issues in other organs.

"Plus, when youstop taking itthe feelings of suppressed appetite will start to go away, and people will start to feel hungry at their old levels," Emma said.

Dietary changes have much fewer risks in terms of side effects - but this route will take more time and effort.

"In our busy modern society, costs, times, skills, accessibility and other pressures can also bebarriers to healthy eating, feeling full and insulin levels," the expert explained.

For some people, medication will be the most effective tool to improve weight and insulin-related outcomes.

And for others, food alone is a reasonable pathway to weight-loss success.

It's also worth bearing in mind that althoughWegovy is coming, its not here yet.

The NHS currently only offers Saxenda (a different weight-loss jab) and this is only available on certain weight-management services, which means you have to be referred to weight-management clinics led by experts.

GPs cant prescribe them on their own either.

If you're worried about your weight, speak GP or dietitians to work out what option would work better for you and you needs.

Original post:
Im a dietician here are 4 cheap diet hacks BETTER for weight loss than Wegovy and Ozempic jabs... - The US Sun

May 11

Is Tofu Good for You? Here’s what the science says – ZME Science

Despite some of the myths you may have heard, tofu is a healthy food thats rich in protein and nutrients and has no cholesterol.

Its a very nutritious food, said Dr. Qi Sun, an expert in nutrition and a professor at Harvard T.H. Chan School of Public Health in Boston. For the vast majority of people, it should be reasonable to incorporate tofu in their daily diet without any issues, Sun said.

While not all tofu is made equal tofu is almost always a good addition to your diet. Heres what you need to know.

Tofu, also known as bean curd, is a popular protein source made from soybeans. In fact, tofu is mostly soy and water.

Its a vegetarian type of food that was first created in China some 2,000 years ago and has become a staple in many parts of the world since.

To create tofu, soy milk is first extracted from soybeans. Then, a coagulant separates the milk into curds and whey. The curds are then pressed into blocks, forming the tofu you find in grocery stores.

Granted, this process has improved a lot in recent years.

Recently great progress has been made in the manufacturing techniques of soybean protein foods, such as soy milk, tofu, aburaage, textured protein products, and soy sauce, writes Danji Fukushima, an expert on soybeans, in a published study. The quality of soy milk and tofu was very much improved by controlling the action of the biologically active substances, he adds.

There are several varieties of tofu, each with its unique texture.

The nutritional profile of these types of tofu can vary somewhat. In general, the firmer the tofu, the denser it is. Softer tofus tend to have more water. The differences between the types of tofu are not all that major in terms of nutrition, its more the texture thats different.

So, whats the deal with tofu?

Meat substitutes are on the rise. Although tofu is an ancient food thats been consumed in various cultures for centuries, its enjoying a recent increase in popularity. This is primarily because tofu is a good meat replacement and a healthy alternative. It has all the protein without any of the cholesterol. Studies also show that regular consumption of tofu is linked to health improvements.

Soy constituents benefits mostly relate to the reduction of cholesterol levels and menopause symptoms and the reduction of the risk for several chronic diseases such as cancer, heart disease and osteoporosis, writes Hossein Jooyandeh in a recently published study.

Tofu also contains the essential amino acids your body needs to function. Essential amino acids are not produced by the human body although they are critical to our overall health the only way to source these compounds is from the food you eat. Tofu is rich in minerals and vitamins and often has a high calcium or magnesium content (this depends on how the tofu is produced).

Tofu and other soy foods are also rich in isoflavones. Isoflavones are plant-created chemicals associated with a variety of health benefits.

Another study concludes that:

Recent experimental evidence suggests that phytochemicals in soy are responsible for its beneficial effects, which may also include prevention of osteoporosis, a hereditary chronic nosebleed syndrome, and autoimmune diseases.

In most (if not all) countries,dietary guidelinesrecommend consuming more plant-based foods. The 2021 American Heart Association scientific statementemphasizes choosing plant-based proteins for heart health. In fact, some guidelines specifically mention tofu as part of a healthy dietary pattern. Heres why.

Perhaps the main appeal of tofu is that its rich in protein. Per gram, it doesnt fare quite as well as some types of meat, but the key is that tofu is low in calories. When you look at how it fares per calorie, its one of the best protein sources you can get in your diet.

So tofu is an excellent source of protein. This also explains why, traditionally, tofu has been regarded as the go-to protein source for those following a vegetarian or vegan diet. But more and more, tofu has emerged as a solid option for everyone.

Another benefit is that tofu doesnt have cholesterol. So if youre having cardiovascular health problems, tofu is definitely a good addition to your diet.

In addition to proteins, tofu boasts an impressive nutrient profile, providing a variety of essential amino acids, vitamins, and minerals. Tofu contains all nine essential amino acids, which are the building blocks of proteins that your body needs but cannot produce on its own.

Tofu is a good source of vitamins A, C, D, E, K, and the B vitamins (such as riboflavin, thiamine, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). Most of that fat is of the healthy polyunsaturated kind the healthy fats.

In addition to protein, tofu is rich in several important minerals:

Keep in mind, this doesnt make tofu a superfood or a magic panacea. It simply means that its a healthy food. In fact, studies have found that regular consumption of tofu and other soy products can have a protective effect against some conditions.

Soy (and consequently, tofu) is rich in isoflavones. Recent research has shown that isoflavones are linked to improved blood vessel function and reduced inflammation. Additionally, the American Heart Association recommends consuming soy protein to help lower LDL (bad) cholesterol levels, which can reduce the risk of heart disease.

A study on some 160,000 people found that a higher intake of isoflavones and tofu was associated with a moderately lower risk of developing cardiovascular disease. This effect was more pronounced in women.

However, its notable that tofu consumption was linked to better cardiovascular health in all groups. Furthermore, the people who had the highest intake of isoflavones had the lowest risk of heart disease. This large-scale study adds to the growing literature on the protective effects of soy foods.

Soy products, including tofu, contain phytoestrogens. These phytoestrogens are plant-based compounds that can mimic the effects of estrogen in the body. Contrary to some myths, this doesnt make you more woman-like, but it can have health benefits.

Studies have also found that higher intake of soy and soy isoflavones seems to reduce with risk of cancer incidence. This suggests a beneficial role of soy against cancer. Its possible that once more, isoflavones are producing this benefit.

Some studies have suggested that consuming soy may help reduce the risk of certain types of cancer, such as breast and prostate cancer. This goes against myths that tofu may be bad for breast health. In fact, soy isoflavones (called genistein and daidzein) have been shown to accumulate in prostatic tissue, where they may be cytotoxic to cancer cells.

However, more research is needed to understand the full extent of the relationship between soy consumption and cancer risk.

Tofu is a good source of calcium and vitamin D both of which are essential for maintaining strong bones. Consuming tofu can help provide adequate amounts of these nutrients which can help maintain good bone health and prevent conditions such as osteoporosis.

In addition to calcium and vitamin D, tofu also contains isoflavones, which have been shown to improve bone density. Amu J. Lanou, an expert on nutrition and professor of health and wellness, and the executive director of the North Carolina Center of Health and Wellness for the University of North Carolina Asheville published a study that concluded:

Soy foods are associated with improved markers of bone health and improved outcomes, especially among Asian women. Although the optimal amounts and types of soy foods needed to support bone health are not yet clear, dietary pattern evidence suggests that regular consumption of soy foods is likely to be useful for optimal bone health as an integral part of a dietary pattern that is built largely from whole plant foods.

Yet again, a familiar culprit comes up: isoflavones.

For women experiencing menopause, tofu may offer some relief from common symptoms. The isoflavones found in soy products can mimic estrogen in the body, helping to alleviate hot flashes and night sweats.

In clinical studies, postmenopausal women who eat high amounts of dietary soy protein had fewer and less intense hot flashes and night sweats than those who eat less soy.

However, the effectiveness of soy isoflavones in reducing menopause symptoms varies from person to person.

Tofu can be a valuable addition to a weight loss plan for several reasons:

Tofu is relatively low in calories, making it an attractive option for those looking to reduce their caloric intake. A 3.5-ounce (100-gram) serving of firm tofu contains around 70 to 80 calories, while the same amount of extra-firm tofu has approximately 90 to 100 calories. By incorporating tofu into your meals, you can enjoy satisfying dishes without significantly increasing your calorie count.

Protein is essential for maintaining and building lean muscle mass, which can help boost your metabolism and increase the number of calories you burn throughout the day. Tofu is an excellent source of plant-based protein, as weve discussed. Eating a diet high in protein can help you feel fuller for longer, reducing the likelihood of overeating and promoting weight loss.

In addition, tofu doesnt carry the downsides of some of the other foods that are rich in protein. Its got zero cholesterol and contains healthy fats.

One of the keys to successful weight loss is finding healthy, satisfying foods that you enjoy eating. Tofu is a versatile ingredient that works in a wide variety of dishes, from stir-fries and salads to smoothies and desserts. It readily absorbs the flavors of the ingredients its cooked with. This makes it super easy to create flavorful, nutrient-rich meals that support your weight loss goals.

Remarkably, a study on millennials found that its not the health benefits that make it so popular. People just want something thats simple and easy to cook.

They basically seem to care less about any health benefits of Tofu, said lead Cornell researcher Brian Wansink, They eat it to look good and because its quick to cook and its filling.

Millennials are much more likely to eat Tofu if you simply tell them It cooks like chicken, but doesnt spoil, than if you lecture them about its nutritional value, said Wansink.

Some people are put off by tofu because it has a very mild flavor. But thats exactly what makes it so versatile. You can use it in any type of dish pretty much, from fruit pudding to a stew, and it will suck the flavor from the sauces and foo

Soy often gets a bad rep because of its alleged environmental problems. However, just 7% of soy is used directly for human food products such as tofu, soy milk, edamame beans, and tempeh. In fact, the vast majority of soy production (77%) is fed to animals. Yes, soy is linked to deforestation, but ironically, the main driver for that is meat consumption.

No matter how you look at it, eating tofu (or other soy products) is better for the planet than eating meat. Pound per pound and calorie per calorie, soy produces far less greenhouse gas emissions and deforestation than meat particularly red meat.

In fact, studies show that if everyone switched to a plant-based diet, we would reduce global land use for agriculture by 75%. Tofu requires around 100 times less land than beef, for instance.

In terms of greenhouse gas emissions, tofu also fares substantially better.

All in all, tofu is a product with a pretty good carbon and land footprint. Its definitely not bad for the environment when compared to similar products.

In conclusion, tofu is a nutritious and versatile food that can work in pretty much any diet. It is an excellent source of plant-based protein, essential vitamins, and minerals, and has been associated with a variety of health benefits, including improved heart health, cancer prevention, and better bone health.

Furthermore, tofu can be a helpful component of a weight loss plan, as it is low in calories and high in protein, You can incorporate it into a wide range of delicious dishes.

With so many advantages, its clear that tofu is indeed good for you, offering a tasty and nutritious option for both plant-based and omnivorous diets alike.

Tofu is a food made from soybeans that are soaked, ground, and boiled, then coagulated and pressed into blocks.

Yes, tofu is a nutritious food that is rich in protein, iron, and calcium. It is also low in fat and calories and is a good source of antioxidants.

Tofu is a good source of protein, which is essential for building and repairing muscles. It is also high in calcium, which helps to build and maintain strong bones. Tofu may also help to lower cholesterol levels and reduce the risk of heart disease.

Tofu is generally safe for most people to eat. However, some people may be allergic to soy or have an intolerance to it. If you have any concerns, its best to speak to your doctor or a registered dietitian.

Tofu can be used in a variety of ways, such as in stir-fries, salads, soups, or as a meat substitute in sandwiches or burgers. It can also be blended into smoothies or used to make dips and spreads.

There is no set amount of tofu that you should eat, as it will depend on your individual needs and preferences. However, a serving size of tofu is typically around 3-4 ounces.

Thanks for your feedback!

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Is Tofu Good for You? Here's what the science says - ZME Science

May 11

Why nutrition experts say you (probably) dont need that gluten-free diet – The Manual

Just when you thought the experts had spoken and the people agreed that the Mediterranean diet was best, social media whet peoples appetites for more. This year alone, theres been the all-carnivore diet and All-McDonalds diet, which are precisely what they sound like and have received two thumbs down from the nutrition community.

However, another diet trend wont go away: Gluten free.

Gluten is a termused to describe proteins found in wheat, rye, barley, and triticale (a wheat-rye cross). There are a ton of foods with gluten, like bread. Gluten helps keep their shape and serves as a glue to hold everything together.

A gluten-free diet is necessary for some people, such as those with gluten sensitivities or celiac disease. However, do people without these conditions need to stock up on gluten-free foods? Should they go entirely gluten-free?

The short answer is no.

There are no benefits to being gluten-free if you dont need to be, said Anna Mapson, a registered nutritionist and founder ofGoodness Me Nutrition.

Nutrition experts broke down the pros, cons, and misconceptions of living gluten-free (without celiac or a sensitivity).

Before you eliminate an ingredient, its best to get the facts.

Gluten-free diets can be challenging because its in so many foods, including ones you wouldnt expect.Kimberly Gomer, RDN, a private practicing registered dietitian in Miami, says youll find gluten in:

Generally, no.

While a gluten-free diet is essential for people with celiac disease or gluten sensitivity, there is no evidence to suggest that a gluten-free diet is beneficial for the general population, saidNick Zanetti, a nutritional therapist.

However, some people may have issues with gluten, even if they dont have celiac disease or a sensitivity.

There is a percentage of the population that responds to the main protein in gluten called gliadin by producing a protein in the intestine called zonulin, Zanetti said, pointing to a2006 studyon the subject. This is a problem as zonulin can raise the level of intestinal permeability and inflammation.

Many, actually.

There are several potential drawbacks to a gluten-free diet, including nutrient deficiencies, increased cost, and social restrictions, Zanetti said.

Mapson adds that buying gluten-free foods like special bread products can be costly. She also adds that gluten is essential to digestive health in many fiber-rich products like whole grains.

If youre gluten-free, you should eat a lot of vegetables, fruits, nuts and seeds, pulses, wholegrains such as oats (if tolerated), brown rice, and gluten-free quinoa, Mapson said.

The gluten-free craze isnt new, and nutrition experts say its long past time to nix these myths about the gluten-free diet. Experts discussed nutrition and weight loss myths.

That is not true, but the idea that gluten is bad for you is too common.

In reality, gluten is a protein found in wheat, barley, and rye, and it is only harmful to those with celiac disease or gluten sensitivity, Zanetti said. But any food containing gliadin one of the main proteins of gluten has the potential of trigger intestinal permeability and an increase in inflammation.

The keyword: Potential.

Seeing gluten-free on a label is not a catch-all sign the food is healthy.

Processed, high-sugar foods like cookies and cakes might be gluten-free, but that doesnt mean consuming only them will lead you to health and wellness.

The main drawback I have seen in my clients is that they add gluten-free processed foods to their diets, assuming it is healthier, Gomer said. The majority of gluten-free products like bread, cereal, cookies, and cakes are even more processed and loaded with more sugar, salt, and processed flours as compared to their gluten-laden counterparts.

If youre going gluten-free, continue to read the whole nutrition label as you meal plan and shop.

It is important when attempting to transition to a gluten-free diet that whole, unprocessed foods are replacing the gluten-containing ones, Gomer said.

Gomer suggests adding more whole grains to your diet, including gluten-free oats, corn, and brown rice.

If only it were that easy.

They may believe that just removing gluten will magically help them lose weight, Gomer said. I have seen many clients actually gain weight when removing gluten.

Gomer noted that there are many lifestyle factors involved.

This means choosing other healthy foods like fruits, vegetables, lean protein, and lots of water, Gomer said. Consistent exercise also leads to better health outcomes with a well-balanced diet with gluten-containing foods.

Bottom line?

We always strive for optimal health and energy both physically and mentally, Gomer said. We need to be careful not to have one scapegoat gluten.

Gluten-free diets are popular but often misunderstood. Though necessary for certain people, namely those with celiac, most experts say the cons outweigh the pros for everyone else. Gluten-free diets may lack nutrients, such as fiber, a component of good digestive health. Gluten-free doesnt mean healthy, and cutting it from your diet wont necessarily help you lose weight. Other lifestyle factors, such as a holistic approach to your diet and exercise, play into weight.

Whats more, youre not the number on the scale. Aim to eat nutritious foods that make you feel good whatever that means to you. Speaking to a primary care physician or dietician about your food choices can be helpful if you are concerned.

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Why nutrition experts say you (probably) dont need that gluten-free diet - The Manual

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