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Cole's Bakery offers many keto-friendly baked goods like these cupcakes.

Anyone who pays attention to diet fads knows that sometimes fat's out, and whole grains are in. Eggs are good, then bad, then good again. Now, for those adopting the increasingly popular keto diet, fat is king bacon is totally OK but carbs and sugars are almost completely out.

Originally formulated to prevent seizures in people with epilepsy, ketogenic diets have actually been around for about a century, gathering and losing steam over the decades with different versions of the low-carb, high-fat diet (think Atkins, the Oprah-promoted Last Chance Diet and others). Once again, it's undeniable that keto is getting another heyday.

Many have found incredible success on the diet, which kicks the body into a survival state where fat is burned for energy in the near absence of carbohydrates. It's not uncommon to find people who've lost 50, 80, 150 pounds on the diet in months to a year.

Spokane-based physician Kyle Varner says he was initially suspicious of the diet, but after reading the research behind it, he says it made sense based on everything he'd learned about the human body in medical school.

After his own bariatric surgery, Varner says he'd lost about 70 pounds and was doing everything he'd been told by his doctors, including eating six small meals a day. But he still had about 50 pounds left to reachhis goal. So he switched to keto, a change that's given him those results and personal insight as he helps patients deal with obesity and metabolic syndrome.

"I'm a big keto and intermittent fasting evangelist. I think it's a very healthy diet," Varner says. "Keto is a more doable diet for the lifestyle we've come to lead as busy professionals in the United States, and a major improvement on what almost everybody is eating today."

Fats are very satiating, which can help prevent that urge to go check the fridge every few hours, he explains. The diet relies on people eating only about 35-40 grams of net carbs per day, he says, but it's important to note that fiber doesn't count.

"A lot of people don't realize you can eat a lot of things like broccoli and asparagus and mushrooms and peppers. The number one mistake is people aren't eating enough vegetables," Varner says. "It's really not necessary for most people to count them. If it's broccoli or cauliflower, I don't even count it, that's a food I'm allowed to have."

Cooking keto at home can be more expensive than other diets, and it can be a challenge to make substitutes for baked goods. Luckily, some Inland Northwest eateries are providing more keto-friendly options.

COLE'S BAKERY

Cole's Gluten Free Bakery and Cafe, located in North Spokane at 521 E. Holland Ave., has an entire menu designed for people with special dietary restrictions. The store also stocks several cases with tasty baked goods, breads and rolls for gluten-free and keto dietary needs.

Owner Jeanine Smith, who opened Cole's about six years ago, says she decided to bring on keto-friendly options after learning how helpful the diet is for children with epilepsy, as well as people with diabetes or autoimmune diseases.

"We have a whole keto section on our menu, with burgers, mozzarella sticks, chicken strips and breakfast sandwiches, and we have two full cases of keto products," Smith says.

Desserts made with a keto-friendly monk fruit sweetener include "fat bombs" in flavors like chocolate chip and lemon raspberry.

Smith's interest in gluten-free baking started with her own gluten issues and dissatisfaction with store-bought options. Many hours of baking experiments have ensued to create alternative breads.

Because baking substitutes can be difficult to craft, Cole's also offers mixes.

"What I hear a lot of is that people try to bake at home and then it just fails miserably," she says. "My advice is don't give up. If you love baking, you will find a way. But if you need a little help to get started, we've got options to help on the shelf, including bread mix, pancake mix, brownie mix and cookie mix."

FIRST AVENUE COFFEE

At First Avenue Coffee in downtown Spokane, at 1011 W. First, customers can also find a menu filled with gluten-free, paleo, vegan and keto-friendly options made at the in-store bakery.

But you won't necessarily find them labeled that way.

"For the first year, we advertised we have keto, we have vegan, we have gluten-free, and people would not try any of those items because they were afraid they were going to taste funky," explains owner Deborah Di Bernardo.

"So we took all the labels off our products and just featured them visually," she continues. "Once [people] told us they liked it, we'd say, 'Well that is vegan,' or 'that is keto,' and now just in the last few months, people actually come in asking for keto."

Keto options include donuts, grab-and-go snack packs with hard-boiled eggs and cheese, a roast beef wrap made with cheese, microgreens, mustard and salt rolled up in the meat, and a similar turkey wrap made with cranberry sauce, cream cheese and greens.

But cheddar biscuits are the most popular.

"People just go nuts over this one," Di Bernardo says. "I do an almond flour, cheddar cheese, green onion biscuit, with egg as the binder. This is how I got through my first year of changing my diet."

Di Bernardo started her own grain-free diet after being diagnosed with breast cancer and having a double mastectomy.

"I eat organic, which is why I only feature organic coffees here, and almost everything we use here is organic," she says.

Di Bernardo also confirms that keto items everywhere can be more expensive.

"Almond flour is literally 400 percent more expensive than white flour, so you know, our items are more expensive than the average donut," she says.

OTHER CHOICES

While there are still relatively few restaurants advertising that they cater to keto diets, low-carb options have made their way onto most menus in recent decades.

Doctor Varner suggests tweaks such as ordering a burger without the bun, or getting a Chinese vegetable and meat dish, with a flavorful sauce thats not sugar-based. Tacos can be made with lettuce wraps instead of tortillas, and many restaurants offer steak with vegetables on the side.

For cooking at home, cauliflower is a powerful substitute.

I love to make a taco casserole where I take the hamburger and mix it with cauliflower rice, cheese, vegetables and bacon, Varner says. Ill also make cauliflower rice paella or fried rice. Anything that has rice, you can swap out for cauliflower rice and you wont notice a big difference in flavor.

Keto adherents should ensure theyre getting necessary vitamins and minerals. Its a good idea with any major dietary change to work with your doctor. And the best success is seen in lifelong dietary changes, Varner says.

There is no diet that can be successful if it is a short term endeavor, Varner says. You have to decide every day for a long time what youre having for breakfast, lunch and dinner to see those results, and thats when you have long-term success.

More here:
As more people try a keto diet, restaurants in the Inland Northwest begin catering to the high-fat, low-carb trend - Pacific Northwest Inlander

Photo by twinsfisch on Unsplash

Women are particularly prone to poor sleep quality and sleep disturbances.

Women who dont get enough sleep are more likely to both overeat and have a lower-quality diet than women who get a good nights sleep, according to a study published this week in the Journal of the American Heart Association.

Not getting enough sleep was found to be particularly associated with eating more added sugars and more food in general.

By providing new insights into the interconnected relationship between sleep and diet, these findings highlight how poor-quality sleep can increase the risk of obesity, type 2 diabetes and cardiovascular disease.

In our modern society, we oftentimes work late, we eat our meals late and sometimes sleep is kind of put by the wayside in terms of how important it is to our overall healthy lifestyle, said Brooke Aggarwal, the studys senior author and an assistant professor of medical sciences at Columbia University, in an interview with CNN reporter Kristen Rogers.

Our study really highlights the importance of good, quality sleep for the management of body weight as well as potentially preventing heart disease among women, she added.

As background information in the study points out, women are particularly prone to poor sleep quality and sleep disturbances. They are also at increased risk for obesity.

The study involved 495 women from the New York City area who had volunteered to participate in the American Heart Association Go Red for Women research initiative. The women ranged in age from 20 to 76, and most (61 percent) were members of a racial or ethnic minority group. Almost half (49 percent) had a body mass index (BMI) in the overweight or obese categories.

The women filled out detailed questionnaires about their sleep patterns, including how long it took them to fall asleep, how often they woke up during the night, and how long they slept overall. More than a fourth of the women slept less than seven hours a day (the minimum amount sleep experts recommend for adults), and a third of them reported poor sleep quality or insomnia.

The women also provided details about their dietary habits, including the types and amounts of foods they typically ate. On average, the women exceeded the recommendations for added sugars and total and saturated fats. They also failed, on average, to meet the recommendations for whole grains, fiber and dairy intakes.

The researchers analyzed all that data to see if they could identify any correlations between sleep patterns and dietary habits. They found the following:

That last finding is important, according to the researchers, because when eaten in moderation, unsaturated fats (found in olive and other liquid vegetable oils, as well as in fish and some plant-based foods, such as avocados and walnuts) are believed to help lower cholesterol levels and the risk of cardiovascular disease. (The premise that unsaturated fats are healthier than saturated ones is not without controversy, however.)

Our interpretation is that women with poor-quality sleep could be overeating during subsequent meals and making more unhealthy foods choices, says Aggarwal in a released statement.

The studys participants provided the researchers all the information on both their sleep patterns and dietary habits. Such self-reports can be subjective and, thus, inaccurate.

In addition, this was an observational study, so it cant prove that poor-quality sleep led to unhealthier food choices.

Its also possible that poor diet has a negative impact on womens sleep quality, explains Faris Zuraikat, the studys lead author and a postdoctoral researcher at Columbia University, in a released statement. Eating more could also cause gastrointestinal discomfort, for instance, making it harder to fall asleep or remain asleep.

Still, a connection between insomnia and overeating does make biophysiological sense.

Poor sleep quality may lead to excessive food and calorie intake by stimulating hunger signals or suppressing signals of fullness, Zuraikat says. Fullness is largely affected by the weight or volume of food consumed, and it could be that women with insomnia consume a greater amount of food in an effort to feel full.

Given that poor diet and overeating may lead to obesity a well-established risk factor for heart disease future studies should test whether therapies that improve sleep quality can promote cardiometabolic health in women, adds Aggarwal.

FMI: You can read the study in full on the Journal of the American Heart Association website. For tips on how to get a better nights sleep, go to the Centers for Disease Control and Preventions website.

Read the original here:
Women who get too little sleep are more likely to overeat and have poor diets, study finds - MinnPost

DEAR DR. ROACH: Does eating strictly organic food and drinking only bottled water help in a meaningful way to prevent diseases and contribute to a long and healthy life? -- M.T.

ANSWER: There is no consistent high-quality evidence that consuming organic foods lead to improvement in health outcomes, including longer life. Some but not all studies have found slightly higher amounts of nutrients in organically grown produce. Organic foods are made without synthetic pesticides, but may use pesticides found in nature. There is not convincing evidence that natural pesticides are any safer, nor that the small amount of residual pesticides left in conventional produce leads to significant health risks. However, there is preliminary evidence that consumption of mostly organic food led to a decrease in the risk of one type of cancer, non-Hodgkin's lymphoma, but not an overall decrease in cancer. Based on current available evidence, I don't recommend organic food consumption for health benefits.

The quality of tap water varies greatly across North America, but most locations have high-quality water available at extremely low cost with minimal environmental impact compared with bottled water. Even if tap water is unpalatable in a person's location, I recommend a filter system rather than resorting to bottled water, again for environmental concerns as well as cost. Bottled water is rarely the only option, and if so it is usually due to contamination of tap water with microbes or heavy metals, which should be known to the community. My own municipality mails me a water quality report yearly, and it is outstanding quality.

Two additional points are worth considering. The first is that organically prepared foods have been the cause of foodborne illness due to contamination at a much higher level than expected. The second is that organic farming prohibits nontherapeutic antibiotics, a practice with which I strongly agree as a means of reducing the potential for antibiotic resistance.

Until further evidence is available, my opinion is that most people would do better eating more produce, whether conventionally or organically grown. Locally grown fresh produce may have more benefits than organically produced due to freshness.

DEAR DR. ROACH: All of the latest information states that an adult needs seven to nine hours of sleep a night. Is this "unbroken" sleep? For example, I sleep for four hours, wake up for one to two hours, and then sleep three to four more hours almost every night. If the sleep is to be continuous, is it better to take a sleeping aid or continue with the current pattern? Nothing I read indicates if sleeping seven to nine hours with a sleeping aid provides the same benefit as not sleeping continuously for that time period. -- P.M.

ANSWER: While it is true that people who sleep seven to nine hours per night tend to live longer than those who sleep less (or more), it is likely that there are some people who need more or less sleep than the average. Further, it isn't clear whether the apparent improvement in longevity is due to better sleeping, or whether people who don't sleep well have an underlying medical condition that is really responsible for the harm seen.

As far as whether continuous sleep is better than interrupted sleep, there isn't good evidence to compare the two. There is strong historical evidence that prior to artificial lighting, two distinct sleep periods separated by an hour or so was considered normal.

Most sleeping aids adversely affect sleep quality, and increase risk of falls and accidents the next day. If interrupted sleep is working for you, I'd recommend continuing versus using a sleeping pill.

Dr. Roach regrets that he is unable to answer individual letters, but will incorporate them in the column whenever possible. Readers may email questions to ToYourGoodHealth@med.cornell.edu or send mail to 628 Virginia Dr., Orlando, FL 32803.

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HEALTH: Risks and rewards of a strictly organic diet - Rockdale Newton Citizen

From the outside, Demi Lovato seems to be living a dream life, debuting an emotional new single at this year's Grammy, and achieving her lifelong goal of performing the national anthem at the Superbowl.

But internally, the star has undergone consistent struggles with body image and self-acceptance, she told model Ashley Graham in a podcast that aired on Tuesday. Lovato suffered a drug overdose in July 2018 that was preceded by her struggles with an insidious form of eating disorder, in the form of an obessesion with healthy eating and exercise.

"I thought the past few years was recovery from an eating disorder when it actually was just completely falling into it," Lovato told Graham on the podcast.

Lovato said that during the peak of her disorder, she was exercising as much as three times a day. This included working out after every meal, to the point where it was disrupting other activities in her life.

"There were times I lived at the gym," Lovato told Graham."I'd eat a meal, go work out. And that's not happiness to me, that's not freedom."

This compulsion to work out is known as exercise addiction. People with exercise addiction may work outto the point of injury, at the expense of their health, social relationships, and even finances.

Although it can occur with or without eating disorders, recent research found that people with eating disorders are 4 times more likely to develop exercise addiction that the general population.

Lovato also said that after previously struggling with "extreme diets," she later realized she had more suble signs of an eating disorder.

"I realized my symptoms weren't as obvious but it was definitely an eating issue," she told Graham.

One example of an insidious eating disorder is orthorexia, defined as an compulsion to eat only "clean" or "healthy" foods. On the surface, the obsession can seem innocuous who doesn't want to eat healthy?

But taken to an extreme, that can lead toward diet that severely restricts certain types of foods labeled as "bad,"including many that are in fact harmless, such as carbs, dairy, or fruit. It can also cause feelings of guilt, shame or anxiety attached to eating certain foods.

Orthorexia can also occur alongside other types of disordered eating.

Eating disorders can be dangerous or even life-threatening, and should be treated by professionals.

Lovato said her recovery has involved extensive work with experts, including therapists, dietitians and other medical professionals.

Part of coming to terms with her body image involves a practice of acceptance, Lovato said. Rather than saying she finds herself beautiful, sexy, and flawless, even if that isn't true, Lovato said she's worked on recognizing she isn't perfect, and that's ok.

"I see myself in the mirror and I say ... 'Nope, you're healthy and I accept you.' And that's all I need to do," she said. "It's expressing gratitude in the health and reality in accepting yourself rather than trying to convince yourself of something you don't believe."

Lovato also said that it's been helpful for her to focus on engaging forms of exercise she genuinely enjoys, such as jiu- jitsu, a martial art involving intense strategy and technique.

"I feel sexiest when I'm doing jiu jitsu because I'm not thinking about my body. I feel sexy when i'm showing my strength, showing intelligence," she told Graham.

And, she added, it's been a long time since she even stepped on a scale.

"I don't know what I weigh and it's the most free i've felt in my whole life," Lovato said.

Read more:

People with eating disorders are 4 times more likely to develop a dangerous addiction to exercise, study finds

'Intuitive eating' is on the rise, and experts say it's because people are fed up with diet culture

Khloe Kardashian promoted Flat Tummy shakes again, and influencers are warning they promote risky dieting habits

Go here to see the original:
Demi Lovato opens up about exercise addiction: 'I lived at the gym' - Insider - INSIDER

DEAR DR. ROACH: Does eating strictly organic food and drinking only bottled water help in a meaningful way to prevent diseases and contribute to a long and healthy life? M.T.

ANSWER: There is no consistent high-quality evidence that consuming organic foods lead to improvement in health outcomes, including longer life. Some but not all studies have found slightly higher amounts of nutrients in organically grown produce. Organic foods are made without synthetic pesticides, but may use pesticides found in nature. There is not convincing evidence that natural pesticides are any safer, nor that the small amount of residual pesticides left in conventional produce leads to significant health risks. However, there is preliminary evidence that consumption of mostly organic food led to a decrease in the risk of one type of cancer, non-Hodgkins lymphoma, but not an overall decrease in cancer. Based on current available evidence, I dont recommend organic food consumption for health benefits.

The quality of tap water varies greatly across North America, but most locations have high-quality water available at extremely low cost with minimal environmental impact compared with bottled water. Even if tap water is unpalatable in a persons location, I recommend a filter system rather than resorting to bottled water, again for environmental concerns as well as cost. Bottled water is rarely the only option, and if so it is usually due to contamination of tap water with microbes or heavy metals, which should be known to the community. My own municipality mails me a water quality report yearly, and it is outstanding quality.

Two additional points are worth considering. The first is that organically prepared foods have been the cause of foodborne illness due to contamination at a much higher level than expected. The second is that organic farming prohibits nontherapeutic antibiotics, a practice with which I strongly agree as a means of reducing the potential for antibiotic resistance.

Until further evidence is available, my opinion is that most people would do better eating more produce, whether conventionally or organically grown. Locally grown fresh produce may have more benefits than organically produced due to freshness.

DEAR DR. ROACH: All of the latest information states that an adult needs seven to nine hours of sleep a night. Is this unbroken sleep? For example, I sleep for four hours, wake up for one to two hours, and then sleep three to four more hours almost every night. If the sleep is to be continuous, is it better to take a sleeping aid or continue with the current pattern? Nothing I read indicates if sleeping seven to nine hours with a sleeping aid provides the same benefit as not sleeping continuously for that time period. P.M.

ANSWER: While it is true that people who sleep seven to nine hours per night tend to live longer than those who sleep less (or more), it is likely that there are some people who need more or less sleep than the average. Further, it isnt clear whether the apparent improvement in longevity is due to better sleeping, or whether people who dont sleep well have an underlying medical condition that is really responsible for the harm seen.

As far as whether continuous sleep is better than interrupted sleep, there isnt good evidence to compare the two. There is strong historical evidence that prior to artificial lighting, two distinct sleep periods separated by an hour or so was considered normal.

Most sleeping aids adversely affect sleep quality, and increase risk of falls and accidents the next day. If interrupted sleep is working for you, Id recommend continuing versus using a sleeping pill.

See the original post here:
Risks and rewards of a strictly organic diet - Clinton Herald

Start (Dec. 31): 447 lbs.

Last week: 437 lbs.

This week: 438 lbs.

Total lost in 2020: 9 lbs.

The number doesnt show it a 1-pound increase from the week before but I actually had a better week than Ive had all month, not that we should rely solely on weight as an indicator of health.

Im pretty disappointed that I havent been able to lose more weight, as Im still adjusting to my new work schedule, but I was more active last week, so Im feeling a little upbeat.

With the 40th anniversary of the 1980 Olympic Winter Games, and all the events going on to celebrate it, the assignments of covering those events have forced me to get out of the house more during the evenings and get out of the office during the day. Since the celebration began on Thursday, Feb. 13, Ive been to five different 40th anniversary events for the Lake Placid News, and that means walking more than usual. Im not talking miles here, but theres been a lot of standing and walking that Im not used to, and anything that gets me out of the chair and away from the computer is a big plus.

In addition, I spent some quality time with my shovel on Sunday making a path to the fuel oil pipe on the side of the house where all that snow from the last storm slid off my roof and slammed onto the ground. The force of the snow hitting the ground compacted it, and it was very dense, so I had to hack through it to make a path to the fuel oil pipe. It was only about 20 feet, but it was a lot of work, so I got an upper-body workout that day.

When I say Im pretty disappointed that I havent been able to lose more weight, I dont mean to blame the scale. I blame myself. People know when they are doing all they can to achieve a goal, and I by no means can honestly say that Ive worked hard to lose weight over the past few weeks. Im more disappointed in myself that I havent made it a priority. Instead, Ive made work a priority and made excuses.

When I see one of my heroes Fitness Revolution owner Jason McComber losing 20 pounds so far this year, Im ashamed that Im only down 9 pounds. Im so proud of him and all the wonderful people there including local radio personality Ethan Gawel, who represented the gym by helping carry the torch from Fitness Revolution to the North Elba Show Grounds Friday, Feb. 14 during the torch run for the 40th anniversary opening ceremony. Ethan has been running a lot of half marathons over the past several years, and hes an inspiration.

I know what it takes to make a commitment to lose the weight, get in shape and train for a race. It all begins with the right mind set, and Im not quite there yet. I thought I was, but Im really not.

Luckily, I work in one of the most inspiring places on the Earth Lake Placid where there are constant reminders of the rewards of hard work this villages Olympic legacy.

On Tuesday, Feb. 18, at the press conference with the 1980 Olympic figure skating team, I asked the three mens singles competitors David Santee, Charles Tickner and Scott Hamilton what advice they had for aspiring Olympians, and I got some inspirational answers for my weight-loss journey.

Its just about showing up every day, Hamilton said. Its about being bold enough to put this on your calendar and saying Im working towards this. ... Your story is meant to be told, so youre going to have to participate in it.

Once I heard those words, I knew I would have to write them down and post them on the corkboard in my office. Its one thing to dream, but if you dont show up every day and participate in your story the story wont be about reaching your goals; it will be about falling short because you didnt put in the effort.

On this Lake Placid Diet journey, Ive learned to have faith in the effort, but you cant do that unless you actually put in the effort. Heres to better days.

View post:
Olympians, local athletes keep me inspired on this journey - Lake Placid Diet by Andy Flynn - LakePlacidNews.com | News and information on the Lake...

Springfield, Mo. You are what you eat. Youve probably heard that before.

So, what does that make most of us average, everyday eaters?

Sick, says Dr. Karissa Merritt, a physician training for family medicine at CoxHealth. A large percentage of our chronic disease burden is lifestyle-related, Dr. Merritt said. Thats either what were eating, or not eating, how much were moving, or not moving.

Food shapes culture all around the world and the United States is no different from Thanksgiving, Christmas and Super Bowl to barbecues, birthdays and weddings. The list of social eating opportunities spans the entire 12-moth calendar.

If food is culture and if its part of our identity as a society, why (and how) would we change our habits? Your health is the reason why. It turns out it takes more than an apple a day to keep the doctor away. You have to keep the apple pie away, too.

Ask the doctor: meat consumption

While some people might choose to follow a vegetarian or vegan diet for ethical reasons, others might choose that lifestyle based on the health benefits of it. Dr. Merritt says the data surrounding meat consumption varies. Still, most suggest that excessive meat consumption harms health.

Less meat is probably better, she said. We are starting to see some research that supports plant-based diets having an impact on life-span and also the quality of life.

Why we should change the way we eat

Our ancestors used food for survival. Today, we use food for pleasure, and too much of it, according to Shannon Crosby, a corporate wellness dietitian at CoxHealth.

If I think about what Americans are eating right now, we just are eating too much, she said. We make choices based on how food tastes and the food that tastes the best is high in sugar, high in unhealthy fats, and processed.

All of that causes inflammation in the body. Crosby says much like when you have cut on your skin your body will react to heal that and fight any type of infection that might occur, the same happens inside your body when you eat certain foods,

We think that this chronic inflammation is kind of the root of the diseases that impact Americans today, she said. Chronic diseases like heart disease, diabetes, and certain types of cancer, we think maybe go back to that chronic inflammation, said Crosby.

But while food is the problem, it can also be the solution.

Food is the only medicine that we are all taking every day, Merritt said.

Ask the doctor: ketogenic diet

Simply put, a ketogenic diet is a very low-carb diet that helps many people with weight loss. Crosby explains that typically body cells burn carbs for energy, but they also burn fat. So, when you deprive your body of carbohydrates, your cells will shift and get more energy from fat. Thats going into ketosis, which also curbs your appetite.

Shannon says studies showed that people on a keto diet lost weight faster than other diets; however, that gap was smaller or non-existent long-term.

We dont have many studies on the long-term health effects of it, and part of that is because its hard for people to stick with long-term. So, when they do long term studies, people tend to drop out, Shannon said.

How can we change the way we eat

There are many different types of diets out there; it can be overwhelming.

First, if the goal is to lose weight, a calorie deficit is the first step, according to the experts. But the best way to do that will depend on each person, and there are several things to consider.

Are they getting enough carbs, proteins, fats, and all those important nutrients we need to sustain life and be healthy? Crosby said. If its vegan and checks those boxes, then Im ok with

it. If its keto and checks those boxes, and you can be consistent with it, then Ill probably be ok with it.

Dr. Merritt says she keeps it simple with her patients.

Eat when youre hungry. Dont when you are not. And eat real food, Merritt says. Eat things that exist in the grocery store the same way they existed in the world. So, eat the apple, not the apple sauce, eat the potatoes, not the mashed potatoes, the rice, not the rice cake.

Ask the doctor: should you eat fruits if youre trying to avoid sugar and carbs?

The short answer is: yes.

Crosby says that although fruits have sugar, they also have a lot of fiber, which slows down how quickly you digest it. In contrast, sweets like a donut or a can of soda, for example, will be primarily sugar, if not all.

If you take an orange that has 15g of carbohydrates of almost all sugar, thats a big difference than a handful of candy thats 60-70 grams of carbs, she said.

And fiber is what we need; Americans are not eating enough fiber. On average, Americans are eating about 15 grams of fiber, when most people need about 25-30g.

However, someone who is on a keto or low-carb diet might opt for blueberries rather than a banana, for example. This swap would keep those carbs low but still get the benefits from fruit.

Where do you find fiber? Fruits, vegetables, nuts, seeds, whole grains, and legumes.

They say theres no one best diet for everyone other than a whole foods based-diet that meets all of your nutritional needs.

There are special circumstances; people with thyroid issues, pre-existing diabetes, hypertension, women with the polycystic ovarian disease. Those diets are going to look a little bit different. And so, its important to speak with their doctors about really what that should luke. No diet is one-size-fits-all.

Dr. Merritt says food is medicine and the first step to helping people heal. So she began prescribing healthy food to her patients. Merritt and other doctors in the CoxHealth system are prescribing healthy food and working with Crosslines in Springfield and Community Gardens, where patients can go shopping.

She says this allows people who otherwise wouldnt be able to afford fruits and vegetables, fresh meat, and protein-rich grains access to those items.

Ask the doctor: intermittent fasting and calorie restriction

Intermittent fasting restricts the window in which you are consuming calories, and as a result, restricts your calories. For example, some people might choose to eat for eight hours a day, and refrain from eating for the next 16 hours, which includes sleeping hours.

Over 20-30 years of data show calorie restriction has proven to expand life-span, and that excess calorie consumption is linked to early death, Dr. Merritt said.

She says some special patient populations might benefit more from this strategy than others, for example, endurance athletes.

It has to do with the way their body reacts to the sugars during that time when they eat and dont eat, she said.

Where we see people struggle with it is often women, Dr. Merritt said. There are some hormonal components that make it more difficult to benefit from an intermittent fasting diet.

In Springfield and Greene County, we see that we have poverty at almost twice the level of the national average. And about 25 percent of our Greene County neighbors rely on convenience store food as their primary source of grocery shopping, which is extremely concerning, she said. And it would be crazy to think that those people would be as healthy as someone who is shopping at the farmers market every weekend.

The way we eat, as a nation, is economical, and its also cultural. Dr. Merritt is one person in her community, doing her part to fight one of those battles and increase access to healthier foods. But the other part of the problem is just as important.

We have to combat the American culture, that is: things should be easy for me, things should be cheap for me, and they should be quickly accessible for me. And that has impacted the way we think about food, where it comes from, how we cook, and how it tastes. And we are feeling that. Its affecting peoples lives; its affecting peoples health care.

So, if we got ourselves here, we can also get our selves out. But there is no magic pill to fix it immediately.

Whats important is that you have something sustainable for you, something that changes the way you live your life not just for the next three months but for the rest of it, Merrit said.

Read more from the original source:
A better you with Jen Abreu: Eating healthy - KOLR - OzarksFirst.com

Five years later, I did a double take while walking through a Whole Foods in Brooklyn. Out of the corner of my eye, I had spotted a pile of narrow, long tubes in single-serving plastic shrink-wrapSlim Jim packaging, but with the sophisticated shades of organic groceries instead of the garish colors of snacks fighting for attention in convenience stores. I stopped to marvel at the sticks, made by a company called Vermont Smoke & Cure, and to quietly scoff at their audacity. Who would buy a gentrified Slim Jim as health food?

The answer turned out to be a lot of people. Over the past decade, the gospel of meat and spice has not only endured, but flourished into a shelf-stable-beef extravaganza. Slim Jims sales have nearly tripled since their 2010 dip, and new companies have sprung up to offer organic, grass-fed, or minimal-ingredient protein batons virtually everywhere: corner stores, airport newsstands, office snack deliveries, the ads slotted between Instagram Stories. To put a meat snack in every hand, snack purveyors have pulled off a trick that might have seemed impossible in the days of the Macho Man: They transformed surplus beef into health food.

Read: The capitalist way to make Americans stop eating meat

Despite my initial incredulity at the thought of gourmet Slim Jims, curiosity won out. I started buying fancy meat sticks and jerky in airportsflying is stressful enough without a tummy full of chocolate and Cheez-Its. Ive never had a meat stick that Id regard as delicious, exactly, but plenty of them taste perfectly fine. They occasionally show up in my offices snack stash, and theyre a better bridge to a delayed lunch than a tiny packet of organic animal crackers. They seem like no less reasonable a thing to have floating around at the bottom of my tote bag than a protein bar flavored like birthday cake.

To understand why dried sausage sticks are all the rage, you have to look past their most famous American purveyor and into the fitness-centric enclaves on Reddit, Facebook, and Instagram. There, carbohydrate-skeptical plans like the paleo diet, Whole30, and the ketogenic diet, often called keto, have found an audience of millions in the past decade1.7 million people subscribe to the keto subreddit, and more than 4 million Instagram photos have been tagged with #whole30. These diets vary in their exact restrictions, but they all posit that Americans have been sold a bill of goods on health food, and that sugars, starches, and low-fat processed foods should mostly be abandoned in favor of minimally processed protein, fat, and vegetables. While the actual science behind these diets varies, theyve helped mainstream concerns that are in fact supported by considerable evidence.

Read: The Keto diets most controversial champion

In 2012, Pete Maldonado was caught up in the first gusts of the internets low-carb whirlwind while exercising at a CrossFit gym. He began to dabble in paleo eating, which led him to a common realization for those who cut carbs: If you dont have a full kitchen at your disposal and time to cook in it, avoiding them is basically impossible. Sugar shows up everywhereeven in conventional meat sticks and jerky, as a stabilizerand particularly in the protein bars and powders marketed to people trying to build muscle. There werent very many on-the-go convenient options, especially ones that were healthy, Maldonado says. They were candy bars for people who were into fitness.

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Meat Trimmings Are a Health Food Now - The Atlantic

Scarsdale diet

TheScarsdale dietis a very stricteatingplan that allows for just 1,000 calories per day, regardless of your body size, gender, or activity level. No substitutions of any kind are allowed and each meal is specifically defined for each of the 14-days of thediet. On the plan, you eat three meals per day.

The Scarsdale diet is a high-protein, low-calorie, and low carbohydrate weight loss program developed by Herman Tarnower, a cardiologist from New York state. The programme gained widespread media attention in the 1970s as the go-to quick weight loss programme for society women and fashion elites. It gained additional notoriety after Tarnower was murdered just a year after his best-selling book was published.

The diet is no longer as popular as it once was, as health experts have been critical of the very low-calorie requirements and the inflated weight loss claims.

The banana and milk diet involves eating only bananas and drinking milk for 4 days. The programme was developed in 1934 by Dr. George Harrop. The main logic behind the diet was to consume fewer calories than usual, but still stay healthy. Both the milk and bananas have many health benefits which help with staying fit during the diet. Followers of the diet consume less than 1000 calories per day, making them lose weight easily.

Although bananas and milk do have health benefits, following such a restrictive diet isnt typically a good idea. While you may lose weight, its unlikely that youll sustain it once you return to normal eating habits.

Whether the famous combination of milk and banana is good or bad for health has always been in debate.

Thegrapefruit diet is a protein-rich meal plan that focuses on consuming grapefruit or grapefruit juice at every meal. The diets goal is quick weight loss, and its a 12-day plan. While several versions of the diet exist, the majority of them include a daily caloric intake of less than 1 000 calories which means weight loss should be rapid.

The grape diet proposed by famous South African seer, Johanna Brandt, recommended fasting for two or three days, consuming only cold water, followed by a diet of only grapes and water for one to two weeks, with seven meals a day. Fresh fruits, tomatoes, and sour milk or cottage cheese are then introduced into the diet followed by raw vegetables.

Brandt, a spy during the Boer War, prophet and writer on controversial health subjects, popularized the grape diet as a treatment for cancer from 1925. She published about twenty pamphlets on the subject of natural remedies for health problems with her best-known publication being The Grape Cure. This publication is said to have been written after Brandt had cured herself of stomach cancer by following the diet.The book was republished in 1989 asHow to Conquer Cancer, Naturally, including an endorsement of Brandts work by Benedict Lust who is commonly referred to as the father of naturopathy. The book may have been inspired by Arnold Ehret, a contemporary, who taught a Grape Cure course.

It is believed the grape detox diet can help relieve ailments and reduce weight by cleansing the body and flushing out toxic waste. The grape detox is an eating plan typically used by those who wish to lose weight, become healthier and sometimes as an attempt to eliminate serious illness such as cancer and lung disease.

Image by Shutterbug75 from Pixabay

The Atkins diet, the most famous low-carb weight loss diet in the world, was created by cardiologist Robert Atkins in the early 1970s. It claims to produce rapid weight loss without hunger.

The Atkins diet is a high-protein, high-fat diet that restricts carbs and gradually adds them back in, based on personal tolerance. Studies have shown it is one of the most effective ways to lose weight.

Discuss any diet you plan on embarking on with your doctor.

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The ups and downs of 5 fad diets of the past - Soweto Urban

While fast food restaurants and QSRs are finding new ways to keep up with the plant-based boom, Chipotle has taken a little bit longer to hop on the bandwagon. The chain does offer a tofu-based filling, but is currently working on more plant-based alternatives like cauliflower rice to offer customers.

Most places are opting for meat alternatives like Beyond Meat or Impossible Burgers, but Chipotle is looking for options that are "less-processed" according to a report by Bloomberg.

Chipotle's menu is pretty short compared to other restaurants, with only 53 ingredients. Sofritas is a tofu-based protein option currently available at Chipotle, but Chief Executive Officer Brian Niccol told Bloomberg they're working on more choices for those that follow a plant-based diet. There are a lot of meatless toppings at Chipotle already with the lettuce and salsa, but the chain is looking to include additional choices for people that don't eat meat or follow different diet plans. In 2019, Chipotle debuted a bowl that was Whole30 and Paleo diet friendly.

Cauliflower rice is one such option Chipotle is looking into for their low-carb customers. They're also working on more items made from black beans. Overall, Chipotle is aiming to make their meatless menu options above average. "We are definitely experimenting with plant-based foods. Were in the early days of it, Niccol said. What we want to do is make the worlds greatest cauliflower rice, as opposed to process something and make it seem like its something else.

Although I'm one to opt for a bowl whenever I go to Chipotle, I'm sure the cauliflower rice will be amazing in a burrito too. The real question is...will it be cilantro lime flavored?! We'll just have to keep our eyes out and see.

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Chipotle Is Working On Cauliflower Rice And Im So Excited - Delish

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