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Ah, January a moment to consider plans and directions for the upcoming months. Like many people, one of my personal goals is to recommit to mindful eating and wise food choices. While some residents like to rethink their diets as a New Years resolution, there are good clinical reasons to review the facilitys menu at any time of the year.

Researchers have found that the diet and the stomach microbiomes of those in long-term care are significantly less diverse and healthy than those of community-based elders, with institutionalized elders eating diets that are higher in fat and lower in fiber.

Not only that, but the alteration in gut microbes are detectable within 24 hours of dietary changes, suggesting an immediate payoff to dietary improvements (and immediate deleterious effects).

Benefits of a diverse menu

Studies indicate that a more diverse, healthier menu can promote healing, reduce inflammation and help to fight infection. Moreover, theres a line of research suggesting that the foods we eat influence not just physical health, but also mental health and moods. A healthy gut microbiome is associated with better cognition and reduced anxiety, depression and other emotional maladies.

The tried-and-true advice of a high-fiber, low-sugar, mostly plant-based diet can benefit patients in body and mind, author Kirsten Weir writes in The Future of Psychobiotics (Monitor on Psychology, December 2018).

Offering healthier options

With new options for plant-based foods proliferating, 2020 is a great time to assess the menu with the dietary and food service departments to consider substitutions and alternatives. Perhaps some residents would choose one of those newfangled plant-based burgers, for instance, or enjoy multigrain pasta over that made of white flour.

Providing such choices could be used as a way to empower residents. Most have observed news programs regarding the impact of diet on health and the environment. Offering the possibility of an environmentally friendly food choice can give institutionalized frail elders a welcome opportunity to take small daily actions to address societal challenges.

Rolling out changes

A well-planned rollout for new food options can increase acceptance on the part of residents and employees.

Healthier selections could be previewed on the rehab units, for example, to see if theres an interest among the short-term residents and to give the kitchen staff the chance to become familiar with the preparation of new items.

If theres a decision to move forward with the plan, consider involving the resident council to generate buy-in and excitement about plant-based diet options. Educational programs, colorful resident-designed posters of vegetables and a musical event to mark the start of the new meal plan can create enthusiasm and add a sense of personal agency.

Facilities might use metrics to measure before-and-after satisfaction with the menu, determine variations in meal costs and assess whether or not theres an impact on overall health status or need for medications. For those interested in more thorough analysis, consider partnering with a local university in exchange for data access.

Other options

If the idea of offering more plant-based meals isnt appealing to your facility, increase the food rotation (say from every three weeks to every four weeks) to bring more variety to the menu. Alternatively, quiz the residents and replace the least popular food items with something they desire. Work with the dietary and food service staff to create a more enticing, diverse menu.

Doing so can improve the physical and emotional health of residents while increasing the appeal of the facility.

Eleanor Feldman Barbera, Ph.D., author of The Savvy Residents Guide, is anAward of Excellence winnerin the Blog Content category of the APEX Awards for Publication Excellence program. She also is a Bronze Medalist for Best Blog in the American Society of Business Publication Editors national competition and aGold Medalistin the Blog-How To/Tips/Service category in their Midwest Regional competition. To contact her for speaking engagements and/or content writing, visit her award-winning website atMyBetterNursingHome.com or her new website at EleanorFeldmanBarbera.com.

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A resolution to serve physical and mental health - The World According to Dr. El - McKnight's Long Term Care News

captionIf you arent losing weight on the keto diet, you may not be following it correctly.sourceShutterstock

The keto diet has exploded in popularity as a way to lose weight and improve health. But not everyone loses weight on keto, and some stop losing weight after a few months. If you arent meeting your weight goals, you may need to make some adjustments or talk with a registered dietitian.

The main purpose of the keto diet is to send your body into ketosis. In ketosis, your metabolism shifts and starts to burn fat instead of carbohydrates to fuel your body.

However, it can take a lot of careful planning to put your body into ketosis. While on keto, your diet is made up of 60% to 75% fat, 20% to 30% protein, and 5% to 10% carbohydrates. This goes against the usual American diet, which is over 50% carbohydrates.

You can check to see if you are really in ketosis using at-home urine test strips. These strips detect ketones, substances your liver creates when processing fat. However, being in ketosis is not going to make you lose weight if you are still taking in too many calories, says Scott Keatley, RD, a dietitian at Keatley Medical Nutrition Therapy.

If people are following the keto diet correctly, its pretty rare to not lose any weight, says Keatley.

But losing weight on the keto diet is like losing weight on any diet you need to burn more calories in the day than you consume. The restriction does not need to be extreme, but you should be at a caloric deficit. Ketosis makes this a little easier since it reduces your appetite so youre less hungry and therefore, less likely to overeat.

However, if you restrict calories too much to less than 1,200 per day for the average adult this can also slow your weight loss goals. Because when you dont eat enough it can send your body into starvation mode, where your metabolism slows down and you may stop losing weight.

Side note: If you are using the keto diet for health reasons and not aiming to lose weight, putting your body into ketosis may help provided youre following the diet in a healthy manner by, for example, minimizing processed and red meats and prioritizing plant-based fats, like avocados, olives, and nuts.

Even if you are keeping your metabolism up, your weight loss may still slow down over time. As you cut calories and lose weight, your body will adapt to the change and start needing fewer calories to keep itself going, says Keatley. In other words, people tend to hit a weight loss plateau.

However, Keatley says that you should not use the scale as your only measure of progress. Lean muscle is denser than fat, so burning fat and building muscle can actually lead to a slight weight increase. The scale may freak you out when the change happening is positive, Keatley says.

Finally, the keto diet can have some extreme restrictions on food. If youre considering trying the keto diet to lose weight, Keatley says, I would advise anyone thinking of a keto diet to talk to their doctor and a dietitian before, during and after.

Continued here:
Why you may not be losing weight on the keto diet - Business Insider

Leading men in Hollywood are notorious for going on somecrazy diets to lose or gain weight for movie roles. Channing Tatum is the perfectexample of someone who had to completely overhaul his workout routine andsculpt his figure so he could confidently bare it all in the 2015 film MagicMike XXL.

But when Tatum isnt preparing for a movie role, he eats a lot like a regular person except with one weird twist. The 21 Jump Street leading man has a few peculiar habits when it comes to mealtimes, including one surprising and slightly gross addition to his sandwiches.

Tatum hasnt starred in any recent movies since doing voiceoverwork in The Lego Movie 2: The Second Part in 2019. But despite a slighthiatus from acting, Tatum has animpressive repertoire of both acting and directing work.

His breakout role was in the romantic dance movie Step Up,which paired him with Jenna Dewan. The co-stars married in 2009 and had adaughter in May 2013. Much tothe dismay of fans, they divorced in 2018.

A Reddit AMA (via Delish) revealed all the things you might not know about Tatums taste preferences. For example, his sandwich order sounds perfectly normal until it gets weird.

When asked his all-time favorite sandwich, Tatum replied, Bread, white. Peanut butternot crunchy,creamy. Grape jellydouble portion, more than you think should actually fit ona piece of white bread. Bread. And then some Cheetos shoved in there, and thenyoure good to go.

Hes not the only one who likes a little crunch in a sandwich pickles or even plain potato chips are common additions. But Cheetos? Thats a whole other level of uniqueness.

Cheetos sandwiches aside, Tatum said most of his food choices are very boring. Im not a very adventurous eater. I like what I like and stick to it, he explained during the AMA.

As proof, he shared that his favorite pizza topping is regular old pepperoni and cheese. His favorite ice cream? Cookie dough.

Sadly, life isnt just pepperoni pizza and cookie dough ice cream all the time, especially when Tatum is getting in shape for a role. For example, the 39-year-old actor notoriously brought his own plain chicken breast to a restaurant for an interview with Esquire during filming for Magic Mike XXL.

As thereporter noted, He eats about half ofone chicken breast. With water. The strippers diet. The wrestlers diet. Sorein muscle and bone, dizzy with hunger, all in service to the upcomingnakedness. Its not that bad, he says. Its what hes doing.

Seeing Tatums cut physique inthe movie shows that all that hard work paid off. Were assuming that post-production,he loaded on peanut butter and jelly with Cheetos sandwiches.

He certainly deserved to.

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'Magic Mike XXL' Star Channing Tatum Puts the Weirdest Thing in His Sandwiches - Showbiz Cheat Sheet

When Ishaan Garg realised that his body had become stiff and inflexible, he knew he needed to pay attention to his health and lose weight. He was done with hurtful and negative comments on his weight and decide to lose the stubborn kilos. To know how he did it, read his transformation story below:Name: Ishaan GargOccupation: Student

Age: 20 yearsHeight: 5 feet 9 inches

Highest weight recorded: 120 kgs

Weight lost: 27 kgsDuration it took me to lose weight: About 3 months.

The turning point: There were a series of incidents which lead to the turning point of my life. When I was overweight, everyone around me used to give unsolicited pieces of advice and commented on my weight. It was really saddening and I used to feel frustrated.

I also remember when the movie War was released, the whole college was just talking about the fitness levels of Hrithik Roshan in that movie. It pushed me towards the journey to lose weight.

However, the final turning point came when my best friend Rebekka motivated me to lose weight when I was crying profusely in front of her. I currently weigh 90 kilos and want to lose at least 15 kilos more.My breakfast: For my first meal of the day, I either have an apple, banana or a portion of papaya. I also have poha with fruits twice a week.My lunch: I have two bowls of dal/ rajma/ chole with one chapati and a portion of salad.

My evening snack: An apple or guava with half a glass of milk.

My dinner: I eat a portion of salad with 3 boiled eggs for one week and a bowl of muesli with milk and 3 boiled eggs for another week. When you are trying to lose weight, you should eat your dinner by 7:30 pm maximum.

Pre-workout meal: I have a bananaPost-workout meal: I usually work out in the evening. After an hour and a half of workout, I drink some water and have my dinner after 15 minutes.I indulge in: I make it a point to indulge in cheat meals every fortnight. From mutton curry, a bowl of dal makhani to a plate of rajma chawal, I stick to proper Indian food and eat whatever I feel like.

My workout: I do not work out for more than an hour and a half and stick to a CrossFit session. A typical cross-fit session includes running for 10 minutes, jogging for 3 minutes and stretching for 10 minutes, which is essential for a good warm-up.Low-calorie recipes I swear by: I completely vouch on salad and milk.

Fitness secrets I unveiled: If you eat proper Indian food and practice portion control, there will be no need for brown bread, brown rice or a cup of green tea. Yes, I never had a single cup of green tea during my weight loss journey. These things, in my opinion, are just for marketing. Even if you are eating basmati rice in a controlled way, its better than brown rice.How do I stay motivated? Whenever I feel that I am slipping, I remember the day when I was crying profusely in front of my friend and I do not want to go back to that stage. Moreover, seeing the numbers come down on the weighing scale with every passing day fills me with motivation. Lastly, my friends kept my spirits high whenever I felt like giving up.How do you ensure you dont lose focus? I make it a point to stick to my normal diet even when I am not working out. It ensures that I stay focussed and motivated.

Whats the most difficult part of being overweight? I believe that being overweight is not an issue if you are able to do your daily work and are flexible enough. However, when your body starts bearing the brunt of your weight, it is time to take control of your life. For me, the most difficult part of being overweight was the fact that my body was no longer flexible and it really affected the way I lived my life.What shape do you see yourself 10 years down the line? I want to be happy with the shape I am in.

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Weight loss story: From 120 kilos to 90 kilos in less than 3 months, this guy's weight loss journey an IN - Times of India

Today, Im a Critical Care Registered Nurse, working in the Medical Intensive Care Unit at one of the largest university health systems in the eastern United States. Im part of a team that works on the front lines of medicine, caring for patients who are dangerously ill the sickest people in Appalachia. The work is physically demanding, an emotional rollercoaster, and I love it. Theres nothing else I would rather do.

Thats today. Ten years ago, I was on the other side of the table. I was a freshman at Virginia Commonwealth University, sick with something that my doctors wrote off as mono or the common cold or just some unknown bug that would eventually pass. But I wasnt getting better. As time passed, I was getting sicker and more exhausted.Id go to class, fall asleep, wake up when class was over, go back to my dorm and fall asleep again. I NEVER felt rested.

I started having aches and pains and then began to develop really severe anxiety, because I felt like something else was wrong because I was having so much pain deep joint and muscle pain and Tylenol and Advil werent helping. I had reason to suspect that I might have Lyme disease (more on that later) and during one of my visits to Student Health, I even asked if I might have Lyme and should be tested. But no, through it all, I was assured, repeatedly, This isnt Lymeno need to run a test. Youre a college freshman and youve got mono.

Except I didnt have mono.

I had Lyme disease.

And the way that diagnosis surfaced is a case study in self-advocacy, from four specific angles, including a surprising contribution from Kelly Clarkson.

In retrospect, we now know that my Mom, my Dad and I all contracted Lyme disease during the summer of 2009. We live on a small farm in Loudoun County, Virginia, which is a gorgeous place to be that is also, unfortunately, a well-documented Lyme hotspot. Its a place where every neighbor has a cautionary tale about a friend or family member with the disease.

Lesson #1 in Self-Advocacy: Get educated and be willing to stand your ground in the moment.

Of the three of us, my Dad was the lucky one his Lyme symptoms were classic, with immediate flu-like symptoms, a positive blood test, and a big, bright bulls-eye rash. He made a quick trip to the doctor and was treated immediately four weeks of oral antibiotics.

When he came down with a separate infection six months later, it was anything but classic. The flu-like symptoms were back, but there was no bulls-eye rash and his blood test was negative. Having had Lyme before, he recognized the symptoms and, when the doctor refused care, stood his ground.As an informed Lyme veteran, he knew that 30% of Lyme patients dont get the rash, and a similar number get a false negative on the test. He demanded antibiotics and got them, and knocked out Lyme one more time.

Lesson #2 in Self-Advocacy Pay attention and objectively document your symptoms, and you may see patterns in the data that might be the key to a cure.

My Moms case was completely different, with no rash just fatigue and exhaustion. She joked that she wasnt sure whether she had Lyme or was going through menopause. Coincidentally, she had an eight-day course of antibiotics prior to dental work and her symptoms improved. Once she completed the course of antibiotics, the symptoms returned. Feeling like she had been hit by a bus, and suspicious of Lyme, she went to see her doctor and described the symptoms she had experienced.

Her physician, Dr. Walsh, whose son had previously had Lyme, quickly keyed in on the reaction to antibiotics. Even though the test for Lyme was negative, Dr. Walsh saw the patterns in the evidence, diagnosed a clear case of chronic, untreated Lyme, and began to treat my Mom immediately.

Lesson #3 in Self-Advocacy Be persistent, and get a second, third, or fourth opinion.

About this time, my mysterious maladies had pushed me to the brink. Down at VCU in Richmond, I would sleep all day, fall into a fitful sleep and then wake up in the middle of the night having a panic attack, because (as I found out later) the Lyme bacteria was attacking my nervous system.

I was in absolute desperation to get medical care Lyme care and my Mom was trying to get me what I needed back in northern Virginia. She came down to Richmond and picked me up. I was in so much pain that I could hardly walk so she pretty much carried me out of the dorm. I got to the car and fell asleep immediately. Not from painkillers or any other meds, since no one would prescribe me anything just pure exhaustion, despite the fact that I was sleeping more or less constantly.

Back in Loudoun County, we went to see the pediatrician Id gone to since I was a kid. I was hopeful that she would understand my predicament and help me out, but unfortunately, she, amazingly, ALSO wrote my symptoms off as mono andrefused to test mefor Lyme. Finally, in desperation, my Mom contacted her physician, Dr. Walsh, who, as a Lyme specialist, really understands the insidious nature of the disease and how to fight it.

Dr. Walshs response was immediate and dire.

Based on what youre describing, you have Lyme Disease. Come in and get tested and well get you started on antibiotics immediately.

I had never had a serious illness in my life, but in that moment, I was thrilled. I finally had the confirmation I was looking for, and a medical professional on my side who was willing to treat me.

The good news was that I finally had a diagnosis and there was a clear-cut treatment Lyme Disease is a bacterial infection that responds to antibiotics.

The bad news was that the weapon of choice in fighting Lyme disease is antibiotics lots and lots of them and as my Mom and I would soon find out, those antibiotics are a double-edged sword that we came to know as hell in a bottle for the havoc it wreaks on the human digestive tract. I had no idea what was waiting for me. But at that point, I didnt care. I knew I had Lyme disease, and my doctor agreed.

Lesson #4 in Self-Advocacy Be willing to look far and wide for answers and share what you learn.

That brings us to one more surprising development in this saga of self-advocacy. One of the lingering side effects of Lyme disease and the antibiotics that are used to cure it is long-term disruption of the gut. Many chronic Lyme patients (including my Dad and me) are infection-free but still suffer from extreme food sensitivities that can turn their lives upside down. Well be cruising along fine, but then well eat the wrong food and be laid low by a daylong migraine or exhaustion so severe we cant get off the couch. The problem is figuring out which foods are the wrong ones a mystery thats driven us crazy for years.

Conventional wisdom says that we should be pursuing a healthy diet with lots of veggies a diet that typically includes plenty of whole grains and legumes, like protein-rich soy, peanut butter and other beans. Weve discovered that those proteins include a little-known substance called lectins that can be dangerous for Lyme disease survivors whose gut has been damaged by heavy doses of antibiotics. Based on our research, we now believe that our family has a genetic sensitivity to lectins thats been aggravated by the Lyme treatment protocol. Weve eliminated lectin-rich foods from our diet and are feeling great truly recovering from a Lyme experience that began a decade ago.

And heres the kicker: its based on something called The Plant Paradox, which my Mom heard about on wait for it The Kelly Clarkson Show.

An unusual source? Absolutely.

Medically relevant? For usdefinitely.

The bottom line is that today, the three of us are doing great. Weve made dramatic changes to our diet, were watching out for each other, and were following our four rules of self-advocacy. Id encourage you to do the same.

Remember the four Rules:

Charlotte Brouwer graduated from Virginia Commonwealth University with a bachelors degree in Psychology and cum laude from theAccelerated Bachelor of Science inNursing at Marymount University. She is certified as a Critical Care Registered Nurse, and or the past five years, has worked as a critical care nurse at the University of Virginia. She can be reached at [emailprotected] or @CharlotteBrouwer14.

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What Lyme Disease and Its Aftermath Taught Me About Self-Advocacy - Thrive Global

Its 2020. We all know the world is melting and we need to do everything we can to help the environment. I already walk everywhere, try to grow my own vegetables, eat seasonally, shop local, try to have zero food waste, have a worm farm, compost, host a beehive, bring my own bag and refuse to use takeaway cups, but for some reason I never switched to a plant-based diet.

I know that it is the easiest thing you can do to stop putting stress on the world from an agricultural and an ethical standpoint with an obvious side effect of overall carbon emission reduction.

But it is hard. For me, it is hard because I write about food for a living. I write about restaurants and bars and aside from the obvious need to eat butter, cheese, meat and other non-plant-based things while reviewing, alcohol isnt plant-based either. You know the reason why your Campari is red? Beetle shells. That wine youre drinking? Its been fined and filtered with eggshells and fish products. And though some people might, a food critic cannot subsist on vodka and unfined, unfiltered wine alone.

But thats no excuse. There are 21 meals in one week and for me only three are reviews. I also know the contents of my fridge (butter, eggs, stock, yoghurt, congee) and I need to be realistic about how drastically I can change my diet. So three months ago I decided that for three days a week nine meals I would eat vegan.

I thought that just because I dont drink milk or eat meat at every meal, I was pretty good already. I was wrong. I am that asshole who does all her meal prep at the weekend so I have at least five days of breakfasts, lunches and bases in the fridge. I had no idea how heavily I relied on eggs for breakfast, how much butter I consumed and how much I relied on stock-based meals until I stopped cooking them.

Since the environment was my primary motivation for adopting a partial vegan diet, I set myself some rules.

1. No processed foods. This meant no fake cheese, spreads, mock meat or any of that factory-made food that requires a lot of energy to produce. The most processed food I allowed myself was tofu.

2 No grains that have been unethically sourced. Im looking at you quinoa. When we went through the big quinoa boom, production ravaged Bolivia. Also food miles. The only quinoa Id be eating had to be locally grown. Cheap? No, but what is the cost of starving a nation?

3. No alt-milks. I dont drink milk but I have some huge problems with industries that take a product that requires tonnes of water to produce, milk it, and then ditch the actual product at the end, creating a food waste. The boom of this category is also a huge bee killer, and no bees mean no food, means no life.

4. No produce out of season. I eat like this already because its better for the environment, not just in terms of farming, but it also reduces my carbon footprint. Its a no-brainer and generally cheaper because there is always a surplus of in-season produce.

Thankfully meal-prepping legume-based dishes like soups, curries and salads takes no time, and any excuse to incorporate more colour and variety of vegetables into my diet is a good thing.

I found myself getting out of my go-to prep or clean-out-the-fridge dishes and making foods I never would have otherwise attempted at home, like dosa (for you sandwich press chefs out there, the batter also cooks very well in a toastie machine and doesnt stink out the office) and finding more creative ways to eat whole grains, tofu and legumes.

Surprisingly, as I cut animal products out of my diet, I found that I wanted them less and less. My three days of plant-based eating slowly became four, then five, and then I found myself eating like a regular person only when I went out with friends or for work.

From an athletic perspective, despite training intensely six days a week, my energy levels and strength did not change. As for my weekly food spend, my grocery bill was halved although if I bought packaged, processed foodsthat wouldnt be the case.

As for the negatives, there are only a few and they barely qualify as negatives. One is a personal preference: I am not a fan of tempeh. No matter how you marinate it, fry it or deep fry it, we will never be friends.

The second negative is that nothing will prepare you for the wind. Im talking about your own, your partners and the fact that you will be holding in a lot of gas so you arent ostracised from society. After a week or two of adjusting, your body gets used to all the starches fermenting in your guts, but you need to hang in there and cross that threshold.

And finally, even though you havent told them youve switched to eating a mostly plant-based diet, people will have very long-winded opinions about it, and they will feel it is imperative that you listen. How very tiresome.

As for the experiment, it has now become a lifestyle choice where most of my meals are vegan. There is nothing unhealthy or destructive about eating more whole-food, plant-based meals. After all, as the sociocultural writer Michael Pollan says: Eat food. Not too much. Mostly plants. And whether it is for the sake of the planet or your own body, he is right.

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Part-time veganism: the fewer animal products I ate, the less I wanted them - The Guardian

Arielle Chen | Daily Trojan

With the transition into the new year, pervasive talk of weight loss and diet culture are in full swing. While many see the new year as an opportunity to make resolutions for weight loss and unnecessary body alterations, the danger that these efforts may pose both emotionally and physically, especially to college students, is often overlooked.

It seems that young people already have a more exacerbated concern over their weight and body image than other age groups. With fears of gaining the Freshman 15 to comparisons on social media or pressures to look the same as one may have looked after leaving home, college-aged people face a unique set of challenges fueling weight loss and body image insecurities.

Talk of counting calories, diets and food regimens like intermittent fasting run rampant through campus. Unfortunately, few students are aware that there is little evidence even supporting a 15-pound weight gain in their freshman year; nor is there much evidence supporting the benefits of restrictive fad dieting.

Several studies have been conducted debunking the myths associated with a 15-pound weight gain.

A 2008 study conducted by the University of Utah indicated that college freshman experienced only an average 2.7-pound weight gain. Meanwhile, a 2011 study conducted at Boston University found that only 10% of college students actually gain 15 pounds, yet this was associated with binge drinking. The same study also found that a quarter of freshmen actually end up losing weight in their first year.

Jay Zagorsky, a researcher behind the 2011 study, said that most people gain weight as they get older, but it is not attributed to college but instead to simply becoming a young adult.

Along with the lack of evidence proving a substantial weight gain in college, students may also find themselves believing many of the false promises made by the powerful dieting industry.

A National Institute of Health study found that 80% of obese people who lose weight on a diet will end up gaining it back. In the same study, the NIH observed that even people who are not obese but lose weight on a diet will gain back two to four pounds a year to make up for it.

Weight gain after dieting is the result of a slowed metabolism, which is prompted by restriction. Once a body returns to more normalized eating patterns, it takes time for its metabolism to adjust, subsequently resulting in weight gain.

Despite the evidence against diets effectiveness, the weight-loss industry has continued to flourish, projecting to reach a market value of $278.95 billion in 2023, up from its 2016 value of $168.95 billion. Instead of helping those in need of weight loss though, the industry seems to capitalize on the fears and insecurities of consumers.

Utilizing social media as a way to market their products, through influencers to promote toning, slimming and fat-burning products, the diet industry sends messages that exploit insecurities rather than those that empower and uplift. This methodology of marketing tends to target college-aged students, as their age group is the most active on these platforms.

It is important to consider the psychological implications of engagement with diet culture. Diet culture messages not only reinforce poor self-esteem and body image dissatisfaction, but it may contribute to the normalization of disordered eating.

At a time when young people show increasing concerns over their mental health and well-being, it is ever more important to be critical of the harmful effects of trends and fads, like weight-loss resolutions.

While the trend of losing weight and restricting or changing ones body may continue even beyond the new year, young people ought to be mindful of the ways in which such practices might only further the strains placed on their emotional and mental well-being.

On a campus filled with students capable of making well-informed decisions, perhaps new resolutions should shift away from following industry-produced regiments and diets, and instead move toward other avenues of self-improvement.

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We must consider the consequences of diet culture - Daily Trojan Online

For many, January is the time of New Years resolutions. Eating healthier is an especially popular resolution, but a few months into the new year, many have given up on their goal.

As MU Extension county engagement specialist in nutrition and health education, Gina Luca educates residents of Andrew and Buchanan counties on a variety of diet and health topics and serves as a connection between communities and MU Extension.

Lucas recommends a balanced diet of five to seven servings of fruits and vegetables a day, lean protein and whole grains.

Half of your plate should be fruits and vegetables, Lucas said. A little less than a quarter of your plate should be some kind of grain. We also recommend a protein, and for those avoiding meat it doesnt have to be meat.

Any diet that focuses on one specific kind of food should be treated with caution, according to Lucas. The Keto diet, which requires participants to get 75% of their calories from fat, has been gaining popularity in recent years, but Lucas warns of unintended consequences.

If done incorrectly, you can have electrolyte imbalance, dehydration. It can be very dangerous for those who are diabetic or those who have some kind of heart condition, she said.

Intermittent fasting has similarly risen in popularity. Followers fast for several hours a day before consuming all of their calories during a dedicated eating window.

It can lead to binge eating or overeating, Lucas said. This is another diet thats not safe if youre diabetic. It can impact your energy levels, it can lead to nutrient deficiencies.

The best diet is balanced, according to Lucas, and accompanied by physical activity. Its recommended to moderately work out for 150 minutes a week or vigorously for 75 minutes a week.

If youre not anywhere near that, get better, Lucas said. Some activity is better than none. Five minutes of physical activity does have benefits.

Anyone who wants to make a change should start slowly by incorporating more healthy foods and exercise step by step.

If you end up failing, start again, Lucas said. It doesnt have to be Jan. 1 to make a positive change.

Every Missouri county is covered by a MU Extension office that offers help and advice for people looking for more information. To learn more, visit https://extension2.missouri.edu.

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The do's and don'ts of dieting - News-Press Now

Posted: Jan 13, 2020 / 11:37 AM MST / Updated: Jan 13, 2020 / 07:03 PM MST

Most everyone trying to lose weight has exhausted their options. If youve tried and nothing has worked, Dr. Kristen Kells has found success not only in her own life, but for many clients. She boasts a program based on science of the metabolism and the bodys chemical composition.

Programs created at Dr. Kells Weight Loss are practical and easy to follow. Dr. Kells realized the need for something doable for the regular person, or rather, the busy, hard-working person that might not have time to dedicate to something overly demanding.

Melissa Pennington, who is a self admitted a candy-holic, has already lost 33lbs on Dr. Kells weight loss program. It can be frustrating with lots of conflicting information and unrealistic fitness lifestyles. The truth is you can create a nutrition and dieting plan thats compatible with your body, and is backed by the science. Better even, Dr. Kells will help you maintain your change in lifestyle and diet even after youve lost the weight.

To schedule your free, no obligation consultation visit DrKellsWeightLoss.com or call (385)217-6368.

This article contains sponsored content.

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A nutrition and dieting plan compatible with the body - ABC 4

RINGSIDE 12/01/2020

WBC NUTRITION COMMITTEE: Yes, Your Diet Affects Your Mood and Mental Health

According to lead author Dr. Kirsten Tillisch:

Time and time again, we hear from patients that they never felt depressed or anxious until they started experiencing problems with their gut. Our study shows that the gutbrain connection is a two-way street When we consider the implications of this work, the old sayings you are what you eat and gut feelings take on new meaning.'

The implications are particularly significant in our current era of rampant depression and emotional malaise. And as stated in the featured article, the drug treatments available today are no better than they were 50 years ago. Clearly, we need a new approach, and diet is an obvious place to start.

Previous studies have confirmed that what you eat can alter the composition of your gut flora. Specifically, eating a high-vegetable, fiber-based diet produces a profoundly different composition of microbiota than a more typical Western diet high in carbs and processed fats.

The featured research tells us that the composition of your gut flora not only affects your physical health, but also has a significant impact on your brain function and mental state. Previous research has also shown that certain probiotics can help alleviate anxiety:

The Journal of Neurogastroenterology and Motility5 reported the probiotic known as Bifidobacterium longum NCC3001 normalized anxiety-like behavior in mice with infectious colitis by modulating the vagal pathways within the gut-brain.

Other research found that the probiotic Lactobacillus rhamnosus had a marked effect on GABA levelsan inhibitory neurotransmitter that is significantly involved in regulating many physiological and psychological processesin certain brain regions and lowered the stress-induced hormone corticosterone, resulting in reduced anxiety- and depression-related behavior.

It is likely other lactobacillus species also provide this benefit, but this was the only one that was tested.

Its important to realize that you have neurons both in your brain and your gut including neurons that produce neurotransmitters like serotonin.

In fact, the greatest concentration of serotonin, which is involved in mood control, depression and aggression, is found in your intestines, not your brain! Perhaps this is one reason why antidepressants, which raise serotonin levels in your brain, are often ineffective in treating depression, whereas proper dietary changes often help

Read more from the original source:
Boxing Nutrition: How diet affects mood and mental health - WBN - World Boxing News

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