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Antioxidants are one of those things you hear a lot about. Whether its from a healthcare provider or in advertising, theres no getting around all the chatter aboutantioxidantsand how important they are.

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But what are antioxidants? And why are they so important? To get to the bottom of all the buzz, we spoke with registered dieticianNicole Hopsecger, RD.

Antioxidants are naturally occurring chemicals in foods that can serve as a defense against free radicals, explains Hopsecger. Free radicals arenormalbyproducts of metabolism that occur in our bodies or can be a result of environmental factors, like air pollution and smoke.

The primary benefit of antioxidants is their ability to safely react with free radicals before damage can be done on a cellular level. Basically, Antioxidants fight free radicals, says Hopsecger.

Free radicals can damage the bodys cells by changing a cells DNA, or it can alter a cells membrane, explains Hopsecger. This interaction between free radicals and the body is called oxidative stress, which is often thought to be what contributes to the increased risk of developing chronic disease.

Hopsecger says that while fighting free radicals is the primary benefit of antioxidants, there is a secondary benefit.

Indirectly, antioxidants help reduce the risk of chronic disease development because they negate those free radicals from causing havoc to our cells, Hopsecger says.

Whileour bodies naturally produce some antioxidants, certain foods are the best way to ensure youre getting enough antioxidants.

Some examples of antioxidants and the foods (and vitamin sources) in which you can find them, according to Hopsecger, include:

Like many healthcare providers, Hopsecger recommends a rainbow diet to ensure youre getting all the necessary nutrients your body needs.

A rainbow diet means eating fruit and vegetables of different colors like green (broccoli or spinach), red (tomatoes or strawberries), orange (carrots or oranges) and yellow (bell peppers or banana). This ensures you consume a diverse range of vitamins, nutrients and, yes, antioxidants.

While antioxidants are very good for your health, there are misconceptions about them and confusion on how best to make them part of your diet.

We cant rely on any single antioxidant or nutrient to do all the work, Hopsecger says. We need to get a variety of those to make sure we stay healthy and the best way to do that is through a healthy, balanced and varied diet.

Each antioxidant behaves differently in our body, Hopsecger says, and no antioxidant can do all the work of several different ones. On a similar note, she adds that the idea of a superfood that can supply a higher level of nutrients than others is a bit of a misnomer.

Superfoods tend to be tied more to a marketing trend, she says, noting that both kale and avocados have experienced booms in popularity in recent years. And while those foods are healthy, its more important to make sure youre getting a variety of foods in your diet like that rainbow diet than focusing on any one particular food too much.

While getting antioxidants into your body is good, doing so through supplements may not be, says Hopsecger. Studies are inconclusive about whether or not supplements actually help, or in some cases, cause more harm than benefit, she says.

Not only can these interact with medications youre already taking, but youre not getting a well-rounded variety, particularly if youre mega-dosing a single one, she adds. And those single antioxidants may not work as well without the presence of other nutrients you get more naturally through a well-balanced diet.

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Everything You Need To Know About Antioxidants - Health Essentials from Cleveland Clinic

BUFFALO, N.Y. (WIVB) Health and wellness are the names of this years game! And in 2022, licensed nutritionist Sally Gower of Eat Well Buffalo thinks its probably for the best that we leave diet culture behind entirely.

One suggestion she has for people hoping to lose a few pounds is switching out the temporary fad of a restrictive salad only approach for a healthy lifestyle instead! (Remembering of course that the best way to achieve any goal is by taking things one baby step at a time.)

People will say well I have to go on this diet- count points, lose weight- but its more about being healthy. Says Gower. Having energy, feeling good [and] sleeping well- all of those things are what were looking to do. And we can do that with a healthy lifestyle. One of the things that are most important, I believe, is small changes.

For more tips from Eat Well Buffalo on living better in the new year, watch the video above or click here.

Jhas Williams is a traffic/feature reporter who has been part of the News 4 team since 2020. See more of her work here.

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Eat Well Buffalo has tips on starting your new year off on the right foot for the long run - WIVB.com - News 4

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University of Otago professor Jim Mann was made a Knight Companion of the New Zealand Order of Merit.

From working as a junior doctor in South Africa, to teaching in the hallowed halls of the University of Oxford, professor Jim Mann has had a varied and distinguished career.

Now the University of Otago academic has been made a Knight Companion of the New Zealand Order of Merit, for services to health.

Its the second time Mann, 77, has been awarded a title, having been made a Companion of the New Zealand Order of Merit in 2002.

He was overwhelmed, but said he almost deleted the email notifying him of the accolade.

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I had no idea, whatsoever, he said.

Like many other people, when I open up my email I delete three quarters of the rubbish.

There was one that was just entitled honours. It almost got deleted and something just made me think perhaps I should have a look at what it was.

Mann has pioneered research relating to non-communicable disease prevention and management at University of Otagos Departments of Medicine and Human Nutrition since 1988.

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Professor Jim Mann says many diseases, such as type 2 diabetes, are preventable.

His work has been included in almost 400 scientific publications and 90 book chapters and has informed world-leading interventions in the fields of coronary heart disease and diabetes.

The award is recognition of what he and his colleagues have done for a long period of time, he said.

My interests have changed over time, quite a lot. My PhD was more in biochemistry and lab work, but I have gradually become more clinically and public health oriented.

My personal interest has been research in terms of what lifestyle can do for diseases like diabetes. The epidemic of type 2 diabetes is largely a preventable disease.

TVNZ

With New Zealand weighing in as one of the most obese nations in the world, University of Otago researchers say it's the perfect time to introduce their world-first medical weight loss device.

Mann was born and educated in South Africa, after his father went there from London to work as a GP. He relocated to Oxford, in the United Kingdom, to continue his studies, where he would later teach.

His work, he said, was inspired by two leading figures of disease prevention.

He did his postgraduate studies alongside Sir Richard Doll, the British epidemiologist who was a key figure in establishing the link between smoking and lung cancer.

Doll and his colleagues produced conclusive data, but it took an awful lot of perseverance to persuade the world, he said.

It has been the same in the role of diet and nutrition as a cause of diabetes, heart disease and cancer.

Mann was also very heavily influenced by the pioneering physician Hubert Trowell who studied the link between diet and diabetes.

He went from Britain to Central Africa. He observed that the diseases of Western affluence were starting to emerge in Uganda.

Today, Mann is especially interested in the inequity of health care in treatment and prevention of the diseases, and he has been director of Healthier Lives: He Oranga Hauora National Science Challenge, since 2015.

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Manns research has reinforced the link between nutrition and a number of life limiting diseases.

The initiative aims to improve prevention and treatment of cancer, cardiovascular disease, diabetes and obesity in New Zealand.

It is something Mann is passion about, but said changing attitudes takes years of research and a great deal of perseverance.

Just increasing the amount of dietary fibre, which has been a major interest of mine, can profoundly reduce the risk of diabetes, heart disease and colorectal cancer.

People are still not doing what we want them to do, but I think the tide has turned.

Read the rest here:
Otago professor honoured after career researching the link between diet and health - Stuff.co.nz

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You can eat an endless number of foods on this meal plan, and you have the Mediterraneans diverse culinary landscape to thank for it. Think vegetables, grains, breads, rice, bulgur, freekeh, couscous, pasta, cheese, lentils, beans, fruit (fresh or dried), fish (fresh or canned), yogurt, lots of spices and herbs, olives and nuts.

While you can eat just about anything, the diet will work best if you prioritize fresh produce, whole grains and lean proteins. (And if you love seafood or dont really like poultry, the pesco Mediterranean diet might be perfect for you.)

Stoler says there are absolutely no risks to trying the Mediterranean dietonly perks. In fact, its always listed in the top ten diets every year by U.S. News & World Report when they do their diet review each January, she explains. Its great for weight loss, heart health and longevity. (Thats no surprise, since interest in the Mediterranean diet began in the 1950s, once research found that heart disease wasnt nearly as common in the Mediterranean as it was in the U.S.)

The Mediterranean diet can do so much more than help you fit into your favorite jeans, though. Research shows that it can potentially boost your mood, improve frequent headaches and migraines, and boost your heart and brain health. Magnesium-rich foods (like beans, nuts, seeds and leafy greens), riboflavin-rich foods (like broccoli, eggs and almonds) and omega-3 fatty acids (aka essential fats found in fish, walnuts, hemp, chia and more that can reduce your risk of heart disease and stroke)all common on the dietcan work wonders for your body. Overall, the Mediterranean diet is thought to reduce cardiovascular risks and overall mortality.

Making fish a regular part of your diet alone can seriously improve your health, and its likely youll be eating a good amount of it on the Mediterranean diet. The American Heart Association says two three-ounce servings of fatty fish a week can reduce your risk of heart disease by 36 percent, while the Fisher Center for Alzheimers Research Foundation says eating baked or broiled fish at least once a week can significantly lower your risk of Alzheimers disease.

The Mayo Clinic also reports that fish can lower triglycerides and reduce blood clotting and stroke risk, plus aid with irregular heartbeats. Olive oil, the primary source of fat and go-to cooking oil on the Mediterranean diet (sorry, butter), also offers a bounty of benefits, thanks to its monounsaturated fat content, which is known to lower total and low-density lipoprotein (also known as bad) cholesterol.

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What Is the Mediterranean Diet? We Asked a Nutritionist for the Facts - PureWow

Everything to Know About the Flexitarian Diet, a Plant-Based Approach to Living

Study after study has pointed to the countless benefits of a plant-based eating approach, from reduced risk of heart disease and a longer life span to lowering your body weight and your LDL cholesterol levels. The only issue? Not everyone's ready to give up those egg and cheese sandwiches and occasional New York strip. As for the good news, you dont necessarily have to do anymore

That's where the flexitarian diet comes in, introducing itself asa mostly plant-based diet that, true to its name, still allows some flexibility to enjoy meat and dairy.

If theres one thing that can be said about todays trending diets, its that they can be a little too extreme for some (looking at you, keto, paleo and vegan). Fortunately, experts agree that you dont have to cut out entire food groups in order to improve your health or lose weight. The flexitarian diet serves as perfect proof by allowing you to enjoy a range of eats in moderation, all while simply prioritizing more health-promoting plant-based foods.

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This is a great diet for most people to follow. It incorporates the healthy components of the vegetarian diet while ensuring nutritional adequacy by permitting animal products, says Kristin Gillespie, MS, a registered dietitian and certified nutrition support clinician. Additionally, because it is less stringent, it is easier for most people to follow.

Heres what you need to know about this increasingly popular diet.

The flexitarian diet is a semi-vegetarian diet with one important distinction: youre allowed to have some chicken, steak, and salmon here and there.

It focuses on consuming mostly plant-based foods, while also permitting meat and animal products in moderation, says Gillespie.

There are no hard and fast rules with this diet, meaning you dont have to count macros or calories. A flexitarian diet could entail eating meat just once in a while, or a couple of times a week. The point is to replace a significant portion of your daily calories from animal products with foods like veggies, legumes, and whole grains.

Most of the benefits that come with a flexitarian diet have to do with the fact that this approach drastically increases your intake of nutritious plant-based foods.

Plant foods contain phytonutrients that act as antioxidants in the body, which help reduce free radical damage, toxins and chronic illness, explains Trista Best, a registered dietitian with Balance One Supplements.

Gillespie adds that plant-based foods tend to be rich in fiber and heart-healthy fats, as well as lower in artery-clogging saturated fat and added sugar. That helps to explain why a large 2013 study discovered that vegetarian diets, including flexitarianism, were associated with lower all-cause mortality (especially in men).

With all of that in mind, here are just a few of the perks of going flexitarian:

Multiple studies have shown that people who follow a plant-based diet may lose more weight than those who dont. This is in part due to the fact that plant-based foods like beans and leafy greens tend to be lower in calories than meat, cheese, and processed snacks.

Because you are replacing high-calorie animal products with low-calorie and nutrient-dense plants you will naturally decrease the number of calories you take in on a daily basis, explains Best. This will ultimately lead to weight loss, lower blood pressure, and even reduced cholesterol.

With plant-based diets focusing on foods that are high in fiber and low in sugar and saturated fat, theyre an excellent lifestyle for those who have insulin resistance, issues with blood sugar control, or are otherwise at risk for diabetes.

A large 2009 study found that the prevalence of type 2 diabetes was lower in semi-vegetarians (or flexitarians) than in non-vegetarians.

Switching to a flexitarian diet might also be beneficial for your bank account, too.

With the rising cost of meat and other staples, a plant-based diet can be followed relatively easily through affordable foods like rice, potatoes, and canned or frozen produce, says Best.

Let's say the average price per pound of chicken breast is $3.29. One can of black beans, on the other hand,boasts a whopping 25 grams of high-quality vegetarian proteinat the price ofabout $1. Over time, opting for plant-based protein sources over meat could save you some serious cash.

This diet reduces the emission of greenhouse gases and preserves natural resources such as land and water which are involved in meat production, explainsGillespie.

In fact, a 2016 review on plant-based diets and sustainability found that switching from the typical Western diet to a flexitarian eating pattern could decrease greenhouse gas emissions by 7%.

According to a 2010 study, semi-vegetarian diets can prevent the relapse of symptoms in patients with inflammatory bowel disease (IBD). Given that high-fat foods are often a trigger for IBD plant-based foods, and they're often lower in fat than animal products, this makes total sense.

Youll be hard-pressed to find many cons to this diet, except the potential for nutritional deficiencies.

The flexitarian diet is safe for pretty much everyone, says Gillespie, although it may be insufficient in a few key nutrients that are present in animal products. People that have a known deficiency of iron, zinc, vitamin B12, calcium, or omega-3 fatty acids or have a malabsorptive disorder that impairs their absorption of nutrients should have their levels closely monitored and may require supplementation.

A 2007 study showed that rates of low iron, iron deficiency, and anemia were about 13% higher in semi-vegetarians (38.6%) than non-vegetarians (25.5%). For that reason, its important for flexitarians to eat plenty of iron-rich plant foods, like tofu, lentils, broccoli, whole-wheat bread, spinach, and potatoes. Note that vitamin C aids in the absorption of iron from plant-based foods, a reason why Life Timeregistered dietitian Samantha McKinney advises pairing iron sources with foods like bell peppers or citrus fruit.

Another possible deficiency to be mindful of is vitamin B12, somethingonly naturally found in animal products like beef, eggs, and cheese. However, its also added to some fortified plant-based milk, cereals, and other products.

Flexitarians might also have lower levels of zinc because this mineral is more easily absorbed via animal foods. Whole grains, legumes, and many nuts and seeds are high in zinc, but if youre still deficient despite adding these foods to your diet, you may need a supplement.

If youre limiting your dairy consumption on a flexitarian diet, youll also want to be careful to get adequate calcium. Calcium-rich plant foods include beans, dark leafy greens, tofu, and fortified almond, soy, and rice milk.

Reducing meat consumption can also make it more challenging to optimize protein intake, which is important for athletes and anyone who is looking to build muscle and strength, adds McKinney. Higher protein consumption is linked to more steady energy levels and can aid in balancing blood sugar levels, so it would be wise for anyone that struggles with those to exercise caution as well.

A flexitarian diet can work for almost anyone, whether youre looking to shed some pounds or reduce your risk of chronic disease.

This diet pattern is excellent for most people wanting to improve their health, enhance their energy, and decrease the amount of dietary fat in their diet, says Best. Replacing the majority of animal products in the diet by following a flexitarian diet pattern is especially ideal for those concerned with heart disease or high cholesterol.

The only group that might want to avoid a flexitarian diet, according to Best, are those who have a deficiency in choline, an important nutrient only found in animal products.

There are many different ways to interpret a flexitarian diet. No food is 100% off-limits, but as a general rule, you want to prioritize foods in their whole, unprocessed form (i.e., a baked potato instead of potato chips laden with additives). Its also important to aim for diversity when to ensure youre getting a wide variety of nutrients from different foods.

Here is a expert-recommended list of foods to focus on:

Foods to enjoy in moderation include:

Foods to limit severely or avoid include:

Not all meat and dairy are created equal. Whenever you can, always opt for free-range, organic products.

The animal products you integrate should be from high-quality and lean sources, says Best. Poultry, eggs, low-fat dairy, and lean cuts of beef should make up the majority of the animal products you choose to integrate.

When switching to this diet, experts advise easing in so your body can adapt to the changes and you can monitor any changes in your mood, energy levels, and physical health to find what works for you. For example, Best suggests going flexitarian two days a week, and Gillespie recommends cutting out one food at a time for a more gradual transition.

Additionally, McKinney strongly advises watching out for signs of blood-sugar issues such as feeling really energetic right after eating and then crashing an hour later.

If this is happening regularly, try to incorporate more healthy fat and protein at your meals, she says.

The bottom line? Flexitarianism is ideal for those that don't want to commit to a full-on vegan or vegetarian lifestyle but still want to reap the benefits of a plant-based diet. As it turns out, you can have your steak and eat it, too.

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What Is the Flexitarian Diet and What Are Its Benefits? - AskMen

Theres no question about it you are what you eat. Each day you consume thousands of calories, but what kind, when, and how much of them you eat can impact your energy levels, your success at work or school, how you feel about yourself, and of course, your weight.

Its difficult to keep track of what goes in your body on any given day and the effect it has on you: what did you eat that made you feel bloated? Why did you have a good nights sleep one day, but not the next? Its not uncommon for nutritionists to address this by asking people to keep a food diary, a written record of their intake each day.

Whether youre actively trying to manage your diet or not, there are five great reasons to start keeping a food diary now:

A food diary lays out all of the choices you make each day. Just seeing what goes into your body can be encouragement enough to make healthier decisions at meal time. If youre eating too many snacks, loading up on fast food over veggies, or drinking too much alcohol, tracking that in your food diary can show you that and makes it clear once you make changes!

When people do not track their diet, they tend to underestimate what theyre eating by about half. The amounts of food you track in your diary can identify overeating and become a powerful tool to cut calories and slim down, without resorting to fad diets or a points system.

Your diet can impact the way you feel. Research shows that dietary choices may affect your mood, and a healthy diet and weight can support strong self-esteem. Even if youre in the process of eating healthier, a food diary can serve as evidence of the progress youre making and encouragement to stay on the path.

Certain foods can make you gassy, whereas others may be more likely to cause heartburn, indigestion or other symptoms. When you keep a food diary, you can look back to see what you ate before experiencing discomfort and begin avoiding or modifying those foods in your diet.

Your doctor may ask you about your diet during a routine appointment, and understanding what youre eating can help with both preventive care and more quickly treating other issues.

Ready to start? Its pretty easy. In a notebook or on your smartphone, build a log with seven columns. Each time you eat something, make sure to track:

If youre specific when writing in your food diary each day, youll soon have a record of nutrition that you can use to improve your diet. You may be able to identify patterns, see opportunities for better choices, or even connect food intake with other symptoms you experience. A final reminder: dont cheat! Your food diary is only as effective as it is honest.

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The benefits of starting a food diary - PhillyVoice.com

If you'relooking for easy ways to lose weight now, and want a list of healthy foods to eat that help burnfatnaturally, there are tricks to losing weight without dieting, butthey maynot be what you think. What does not work, science tells us, is extreme dieting and calorie restriction. As counterintuitive as it sounds, the secret to losing weight and keeping it offcan be foundin the produce aisle, not in extreme dieting. Counting calories is the opposite of what you need to do for lasting success. The key to losing weight and maintaining a healthy weight your whole life is fairly simple, and it involves prioritizing foods that are whole and plant-based, not processedor full of animal fat.

In a follow-up study that looked at 14 contestants from TheBiggest Losersix years later after being on the show, all of them had gained backweight, even after successfully shedding enormous amounts of fat on a quick-fix program, driven largely by extreme calorie restriction, exercise, and the motivation of being seen in spandex on national TV. The ratings were high, but the weight loss success was fleeting. That's because of what experts call "metabolic adaptation," where the body learns to slow down its metabolism in response to being starved. Long after the fad diet is over, the body still burns up to 500 fewer calories a day, which is significant, the study found.

According to an Australian study into why extreme diets don't work, people who try extreme calorie-restricting diets end up gaining more weightthan those who don't, since by virtually starving yourself, your body gets confused and believes that you're not kidding around; to survive, your brain tells the body to put itself into power-saving mode. When, after the extreme diet is done and you go back to eating normally, your body continues to storethe calories as fat, to insulate you against starvation. The result is that just by eating the same amount of calories as you did before, you gain weight. The researchers' conclusion: "Dieting to lose weight can contribute to the risk of future obesity and weight gain." Ouch.

So what does work for losing weight, when all is said and done? There are five basic rules that people who have lost weight and kept it off follow. These are not diets, nor do they require counting calories. They do require that you toss the junk food, the processed carbs, and the added sugar, oil, fat, and essentially anything that comes in a bag (chips) or a box (cookies) or lasts longer on a shelf than it logically should (pop-tarts). French fries are out (added oil, sorry), but a baked potato makes the cut (because it's a whole food).

Here are five easy rules to lose weight without dieting or counting calories and if you think these are "unsexy" and too much like your mom's best advice, that's because they work.

Eat a whole food plant-based diet. Carbs are not all created equal. What you get nutritionally from a blueberry is not the same as a blue M&M. Essentially, the trick to losing weight is to keep blood sugar steady, and not allow it to spike, by eating a bagel or donut or pastry for example these foods are full of empty calories and added sugar that rushes through the digestive system, get absorbed in minutes,and create a surge in glucose, then insulin, then fat. Add fiber to neutralize this. How does fiber magically prevent this, and boost weight loss?

Fiber acts as a miracle ingredient in the body, to slow down the absorption of your food, keeping the calorie flow to your bloodstream and cells down to a manageable trickle, and never flooding the body with more sugar than it needs at any given moment. (Essentially unless you are running a marathon and need a gu or gel to get to your muscles as quickly as possible, you don't need all that sugar all at once.)

Fast fact: Your bloodstream can only contain one teaspoon of sugar at a time.The bloodstream only holds four grams of glucose at a time, equal to just under a teaspoon full. After that, it forces sugar to go into storage, in the muscles, the liver, or cells that need energy because they are being used. If you have too much sugar and the cells are topped off, and your liver's glycogen storage is full, the excess gets stored as fat. Eat a donut and that sugar spikes, and in order to not have more than you can burn off right away, your insulin hormone goes into action and "sells" the calories to the cells. If your muscles and organs aren't buying the extra gets carted off to storage. That's fat.

In a recent study, adding a salad to a meal can keep blood sugar low or steady, even if the rest of the meal was high in carbs and fat. The idea then is to add high-fiber foods whenever possible. If you must have a slice of pizza, load it up with peppers, spinach, mushrooms, and onions, to add fiber so that your body slows down the absorption of calories from the dough. Rather than beat yourself up for eating extra calories add fiber to every meal to burn fat faster.

How do you get fiber? It's not in animal products like meat or dairy, but it is in things that grow in the ground, meaning all plant foods, since plants need fiber to reach for the sky. Eat anything you can or could grow: Vegetables, fruit, nuts, seeds, legumes, and whole grains that are as unprocessed as possible. The idea that carbs exist in starchy vegetables has been misconstrued by the low-carb dieting world. When you eat a carrot the carbs come with nutrients and vitamins, essential to your metabolism and healthy body functions. You also get plenty of fiber (so long as you don't cook it to mush).

Aim to get at least 21 to25 grams of fiberdaily (for a woman) and30 to 38 grams a day (for a man), according to the Mayo Clinic.Don't count calories but do add up your fiber. Remember that fiber is not just for old folks or to go to the bathroom regularly. It keeps blood sugar steady and normal, which means that your body, when it needs to burn calories because you're moving and active, will dip into storage for fuel, and burn fat as needed.

Here's a crazy thought: Your grandmother was smaller than you were at the same age. That's a guess but look back at her wedding photos, or any old photos for that matter. Chances are the people all look more slender than our contemporary Americans do today. The obesity epidemic only took flight in the 1980s when foods became packed with added sugar and drinks were sticky with high fructose corn syrup.

Back in the sixties and seventies,portions were smaller (by nearly half) and so were we. As Americans, we move less, eat more, and are subsequently larger than our ancestors. More than 40 percent of Americans are obese. Because of this, half of all Americans have heart disease (or 48 percent) who know it. Doctors believe many more have heart disease who don't know it yet.

Meanwhile, more than 1 in 3 adults or 88 million people have pre-diabetes and millions more have full-blown type 2 diabetes, which is a disease when the pancreas is unable to make insulin, so we need to replace it. But it didn't start out that way (unless you have type 1 diabetes which is considered genetic). The type that more Americans have is like an over-use injury. First, the insulin system gets put into overdrive when too many calories come in that can't get used up by normal cell function or muscle activity then it gets stuck in the "on" position, which is what happens during insulin resistance when your cells stop listening to the signal to use up the glucose in your bloodstream, or all these extra calories must get stored as fat, and the system wears out.

Simply put, we're eating too much. The average person eats about 3,600 calories a day. We only need, on average 2,000. For some people, even that's too much. If you're active or a large male you may need more. The Food and Agriculture Organization of the UN calculates how much energy a person needs to cover their basicmetabolism and their daily activity levels, and simply put, we are eating more than our fair share. We don't need almost double the number of calories in a day than we can burn. Nor does it do us any good.

Protein is good up to a point, and then after that, it's just extra calories. Eating more of anything, whether it's carbs or vegetable oil (which has seen the steepest rise of all calorie intake since 1961) or protein is just too much. Americans are obsessed with getting more protein, but once you eat more than you need, it just gets converted into sugar and stored as fat.

To compute how much protein you need, multiply your weight in kilograms by .8 grams. If you work out a lot or are older you may need more, so you can multiply your weight in kilograms by 1.4 grams. But beyond that, if you eat more, it just leads to gaining weight, which is why the obesity trend has risen up in the past few decades, along with our obsession with protein. We are just eating too much food, protein included, by a ratio of nearly 2 to 1.

Eating too much not only leads to weight gain and diabetes but cancer too. In his excellent book on the growth of cancer over the past few decades, Dr. Jason Fung connects the dots between the surge in calories to the body's insulin hormone, which signals the cells to "grow" and the growth in obesity-related cancers. The Cancer Codemakes a clear case for cutting our portions and eating less of everything. So rather than count calories, simply tell yourself to only eat half of what you would consider a normal potion.

The kind of sugar in fruit and the kind of oil in olives or avocados are fine. The problems come from added sugar, or extra oil, which are found in processed foods like crackers, chips, and cookies. Even tomato sauce bought at the store has added sugar. If you want to lose weight, make your own meals, cook your own (mostly) plant-based food, and don't buy store-bought anything, especially foods that are processed.

Animal products like meat and dairy, such as eggs and cheese, are high in omega-6 fatty acids that lead to inflammation, insulin insensitivity, and obesity, as well as mood disorders. The more packaged foods and animal products you eat, the higher your chance of having too many omega-6 fatty acids, and of gaining weight.

As our intake of omega-6s has gone up, our intake of omega-3s has not, contributing to the prevalence of obesity. "An increase in the omega-6/omega-3 fatty acid ratio increases the risk for obesity," researchers have found. To get more omega-3 in your diet eat chia seeds, walnuts, hemp seeds,edamame, kidneybeans, and other plant-based foods that are great sources of omega-3 healthy fats.

There are diets that restrict bananas and grapes, and any other high glycemic index foods that turn starchy vegetables like potatoes into sugar quickly but if you tried, you could not gain a lot of weight on whole foods, since they contain fiber. The kind of fructose in ahalf cup of berries is also packed with fiber, nutrients, vitamins and natural compounds that actually boost your metabolism and strengthen your immunity, so avoiding fruit is a terrible idea right now.

What isn't? Avoid processed food that masquerades as healthy when it is, in fact, junk. Get rid of cereals (unless it's oatmeal) and crackers, bread, pasta, and rice unless they have fiber content that is 3 to 4 grams per serving. Read every label and look for a carb to fiber ratio that is 5-to-1, meaning for 5 grams of carbs you need 1 gram of fiber. The more fiber the better. Multigrain Cheerios have a ratio of 7-to-1 so even if a boxed food sounds healthy, check it!

As for which whole plant-based foods are the best bargain, in terms of carbs to fiber, you can look at the net carbs of a food. No need to go crazy worrying about the carbs in whole foods, however since they are full of vitamins and minerals, phytochemicals, and immune-boosting antioxidants, but if your goal is to keep an eye on total carbs, just subtracts fiber from total carbs to calculate net carbs. Here is a quick glance at some of the best bargains in the produce aisle.

You don't need to intermittent fast in order to lose weight, but studies have shown that eating at the same time every day will help keep your blood sugar normal (not spiking) and that your body does best when you stick to eating within a window of 10 to 12 hours or evenfewer and allows it to take care of "other business" in the remaining hours.

So if you slightly delay eating in the morning to start at 10 am or 11 am and then eat a healthy whole foods diet throughout the day (skipping the processed food) and end at 7 pm. with an early supper, then tell yourself "kitchen is closed." It can help to take a shower, brush your teeth and settle in with a cup of herbal tea and a good book to wind down. If you want to watch TV, thendisassociate screens with snacking.Tell yourself you can enjoyyour Hulu habit or Netflix shows with mindlessly munching. One visual treat does not need to be accompanied by another type of sweet treat.

By quitting eating early you give your body time to do the important cleanup work it needs to do, in terms of immune system function and "search and destroy" missions that will let it find and sweep out any broken bits of viruses or invaders that are hoping to avert detection.

Called "autophagy," this clean-up work requires the body to not need to do the work of metabolizing the food and accompanying toxins that we eat. Studies show that intermittent fasting, or any kind of long stretch between eating (even if it's just 12 to 14 hours), can help the immune system fight off infection. So to lose weight and stay healthy, leave space and time between eating.

You know that exercise burns calories, and the longer you stay on your feet and in motion, the better for fat-burning purposes. Your body has a ready supply of energy packed into the muscles in the form of glycogen stored in your liver and this is your "first" energy system, but once it gets depleted after about 45 minutes of steady jogging, biking, or swimming, or other steady exertion, your body switches over to burning fat in the mix. But that's quite a long time to aska body to keep going, without actually seeing dramatic results other than slowly burning off the weight. If you work out for 45 minutes as a 150 person you can burn about 400 to 600 calories. But you can eat the same calories you burned, pretty easily, in about 10 minutes.

Build a better engine,don't just burn off the gas. Strength training helps you build more muscle fiber, which burns more calories at rest so just sitting there in your chair reading this, you'll burn more calories if you have more muscle tone than fat.

Because you lose muscle tone every decade after 30, strength train three times a week to keep your body healthy and toned and to burn more energy even at rest. Then add in HIIT or high-intensity interval training to your weekly schedule, and the three types of working out taken together: Cardio, Strength, and HIIT will ensure that you turn yourself into a calorie-burning machine. That's how you lose weight without dieting, and you can even enjoy more extra treats when you're working out on a daily basis.

The key to lasting weight loss is not calorie restriction, but focusing on eating a plant-based diet of whole foods that are high in fiber to slow down absorption and allow blood sugar to remain steady, and not spike. The other aspect is that since 1961 our calorie intake has soared, so to fight obesity and maintain a healthy weight, we should cut down on our portion sizes and eat about half of what we have gotten used to eating and stay away from junk food.

For more great nutrition, weight loss and healthy eating content check outThe Beet's story on Everything You Need to Know AboutWeight Loss on a Plant-Based Diet.

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5 Easy No-Diet Tricks to Lose Weight Without Counting Calories - The Beet

Emotional, non-rational, even explosive remarks in public discourse have escalated in recent years. Politicians endure insults during legislative discussions; scientists receive emails and tweets containing verbal abuse and threats.

Whats going on? This escalation in angry rhetoric is sometimes attributed to social media. But are there other influences altering communication styles?

As researchers in the field of nutrition and mental health, and authors of The Better Brain, we recognize that many in our society experience brain hunger, impairing their cognitive function and emotion regulation.

Obviously, we are not deficient in macronutrients: North Americans tend to get sufficient protein, fats (though usually not the best fats) and carbohydrates (usually not the good complex carbs). But we are being cheated of micronutrients (minerals and vitamins), particularly in those whose food choices are dominated by ultra-processed products.

Ultra-processed products include things like soft drinks, packaged snacks, sweetened breakfast cereal and chicken nuggets. They generally contain only trivial amounts of a few micronutrients unless they are fortified, but even then, only a few at higher amounts.

Three published analyses from the 2004 Canadian Community Health Survey and the 2018 U.S. National Health and Nutrition Examination Survey revealed these sobering statistics: in Canada, in 2004, 48 per cent of the caloric intake across all ages came from ultra-processed products; in the United States 67 per cent of what children aged two to 19 years consumed and 57 per cent of what adults consumed in 2018 were ultra-processed products.

Most of us are aware that dietary intake is a huge issue in physical health because diet quality is associated with chronic health conditions such as obesity, diabetes and cardiovascular disease. The public is less aware of the impact of nutrition on brain health.

Given that our societys food choices have moved so strongly toward ultra-processed products, we need to learn about the substantial scientific evidence proving that micronutrient intake influences mental health symptoms, especially irritability, explosive rage and unstable mood.

The scientific evidence base for this statement is now vast, though it is so rarely mentioned in the media that few in the public are familiar with it. A dozen studies from countries like Canada, Spain, Japan and Australia have shown that people who eat a healthy, whole foods diet have fewer symptoms of depression and anxiety than people who eat a poor diet (mostly ultra-processed products).

Correlational studies cannot prove that nutritional choices are the cause of mental health problems: for that we turn to some compelling prospective longitudinal studies in which people with no apparent mental health problems enter the study, are evaluated for their health and dietary patterns, and are then followed over time. Some of the results have been astonishing.

In a study of about 89,000 people in Japan with 10-15 years of followup, the suicide rate in those consuming a whole foods diet was half that of those eating less healthy diets, highlighting an important new direction not yet covered in current suicide prevention programs.

Here in Canada, similarly powerful findings show how childrens dietary patterns, as well as following other health guidelines on exercise and screen time, predicted which children aged 10 to 11 years would be referred for diagnosis of a mental disorder in the subsequent two years. It follows that nutrition education ought to be one of the first lines of treatment for children in this situation.

Irritability and unstable mood often characterize depression, so its relevant that multiple independent studies have found that teaching people with depression, who were consuming relatively poor diets, how to change to a whole foods Mediterranean-style diet resulted in significant improvements. A Mediterranean-style diet is typically high in whole grains, fruits, vegetables, nuts, legumes, seafood and unsaturated fats such as olive oil.

In one such study, about one-third of the people who changed to a whole foods diet in addition to their regular treatment found their depression to be in remission after 12 weeks.

The remission rate in the control group using regular treatment but no diet changes was fewer than one in 10. The whole foods diet group also reported a cost savings of about 20 per cent in their weekly food budget. This final point helps to dispel the myth that eating a diet of ultra-processed products is a way to save money.

Important evidence that irritability, explosive rage and unstable mood can be resolved with improved micronutrient intake comes from studies evaluating micronutrient supplements to treat mental health problems. Most public awareness is restricted to the ill-fated search for magic bullets: studies of a single nutrient at a time. That is a common way to think about causality (for problem X, you need medication Y), but that is not how our brains work.

To support brain metabolism, our brains require at least 30 micronutrients to ensure the production of neurotransmitters such as serotonin and dopamine, as well as breaking down and removing metabolic byproducts. Many studies of multi-nutrient treatments have found improved mood regulation and reduced irritability and explosive rage, including in placebo-controlled randomized trials of children with attention deficit hyperactivity disorder and mood dysregulation.

The evidence is clear: a well-nourished population is better able to withstand stress. Hidden brain hunger is one modifiable factor contributing to emotional outbursts, aggression and even the loss of civility in public discourse.

Originally posted here:
Junk food and the brain: How modern diets lacking in micronutrients may contribute to angry rhetoric - The Conversation CA

With the number of people exploring veganism growing, and more people just feeling generally curious about what a vegan diet entails, let's explore the benefits of going vegan.

A vegan diet is void of any animal products, such as meat, eggs, milk and honey. It consists exclusively of plant-based products, but there are plant-based alternatives for many non-vegan foods. For some, veganism is not just their diet, but a lifestyle. In this case, they may avoid beauty products that have been tested on animals, avoid wearing real fur or leather, and consider whether something had a detrimental impact on animals before buying it.

Dr Sunni Patel is a gut health coach and he says 'plant-based vegans', who do not necessarily incorporate veganism into all aspects of their lives, often eat:

Dr Patel says there are a number of reasons why people go vegan or embrace a plant-based diet. Most have different goals and motivators for their diet and lifestyle choices.

"Many people turn vegan due to the poor treatment of animals on factory farms, where they live in conditions that are widely condemned," he says.

Those who go vegan for ethical reasons believe the production of animal products causes animals to have suffering or premature death. In this case, someone may live a fully vegan lifestyle shaped by their desire to avoid cruelty to animals at all costs. While there are other benefits of veganism, preventing suffering for animals is the main motivator for ethical vegans.

Veganism also has environmental benefits for those who believe the way animals are mass-produced is bad for the environment.

Dr Patel says the intensive animal agriculture industry has a wide variety of environmental impacts, such as carbon emissions and its role in water pollution and deforestation. Factory farming is actually one of the biggest causes of pollution on a global scale from manure runoff, soil destruction and poisoning of the water table.

"The efficacy of antibiotics decreases when they are over-used on farm animals, as the pathogens they are designed to fight off begin to develop resistance. Antibiotic resistance is considered one of the most dangerous threats the world currently faces," shares Dr Patel.

"A vegan diet can provide many important benefits, from improving heart health to decreasing the risk ofdiabetesandcancers, while providing essential vitamins and nutrients required for a long, healthy life," says Dr Patel.

"Science doesn't lie when it comes to the health benefits of a plant-based diet. It benefits various aspects of life in a number of positive ways, whether that's opening your mind to new recipes, or fighting for the greater cause of animal rights," Dr Patel says.

Vegan diets provide rich sources of fibre and micronutrients that supportgut function. Dr Patel stresses the importance of good gut health to aid digestion and other critical functions, like immunity, skincare,hair health, libido and sleep, as well as mood.

According to multiple studies, animal products can worsen types of inflammatory bowel disease (IBD) -Crohn's disease, for example. They can also worsen irritable bowel syndrome (IBS). While different conditions are triggered by different foods, the lower amount of sulphur in plant protein can provide relief for those who struggle with bowel issues.

A plant-based diet has been shown to reduce people's risk of various cancers.

Soy milk is a vegan alternative to cow's milk, and it has many health benefits, being naturally lactose-free and low in cholesterol. Soy products are also associated with a reduced risk of breast cancer. Research in Shanghai shows women with breast cancer, who consume 11 g of soy protein each day, can reduce their mortality and risk of recurrence by 30%.

A vegan diet can also reduce the risk of breast cancer, since it does not involve dairy. High-fat dairy products, when consumed regularly, have been linked by studies to an increased risk of breast and prostate cancer. Research from the National Cancer Institute, the National Institutes of Health, and the World Cancer Research Fund found that one cup of cow's milk per day increased women's risk of developing breast cancer by 50%.

Additionally, grilled meat releases carcinogens (agents with the capacity to cause cancer in humans). Therefore, not eating grilled meat reduces the risk of these carcinogens interacting with cell DNA and inducing genetic mutations.

Finally, a plant-based diet tends to be more colourful, thanks to fruit and vegetables. The pigments in these foods contain cancer-fighting compounds. For example, the pigment giving sweet potatoes their bright colour (which is known as beta carotene) can help fight cancer. Vegetables like broccoli, kale and cabbage have been linked to reducing the risk of colorectal, lung and stomach cancers.

"It is recommended that we get 30 g of fibre each day, which we generally lack in the UK. So, going plant-based provides an easier way to hit our daily fibre goal," says Dr Patel.

He highlights how important fibre is for our daily needs. For example, insoluble sources of fibre help to bulk up our stools, and soluble fibre allows our stools to absorb water. This makes it easier toavoid constipation.

A vegan diet includes fibre with whole grains (oats, quinoa, brown rice), legumes (split peas, lentils, black beans, chickpeas), and nuts and seeds (chia seeds, almonds, pumpkin seeds).

Other benefits of a high-fibre diet include:

Furthermore, Dr Patel says adding more plants into your diet has been shown to reduce (and in cases eliminate or reverse) symptoms associated with:

A vegan diet has been shown to improve brain health by providing a rich source of antioxidants and polyphenols, which play a protective role. They also promote the production of short chain fatty acids, like butyrate. These benefit gut health, inflammation and brain health.

Dr Patel says there are some occasions where a vegan diet wouldn't be recommended. While health conditions do not necessarily make veganism impossible, they can make it much more difficult.

Ultimately, a plant-based diet is the choice of the individual.

Dr Patel says the cons surrounding veganism often derive from myths or misunderstandings around vegan diets.

"For example, many people assume a vegan diet doesn't give you enough protein. However, plant-based diets provide an adequate amount of protein and all non-essential amino acids needed to maintain muscle and provide energy. These sources of protein include legumes, tofu, soy, textured vegan protein and vital wheat gluten. Their protein levels can actually be higher than that of some meat products," he shares.

People also assume a vegan diet will make them feel lethargic. Dr Patel says there are certain nutrients you can't get from plant items (such as vitam B12, vitamin D3, and iron), hence why people say going vegan made them less energised. However, there are supplements you can take.

"We have to remember that vitamin B comes from naturally produced bacteria, so it would be common to add a vitamin B supplement. The same can be said for vitamin D, whereby sunshine is our main source. It is known that all of us in the UK should consider a vitamin D supplement anyway from late autumn to spring."

To boost other nutrients that a vegan diet might not provide, Dr Patel suggests trying iodised salt and seaweed for iodine, as well as spinach, nuts and seeds and apricots for iron.

Moreover, a vegan diet can be more expensive.

"People frequently compare the prices of processed plant-based foods with meat. Plant-based produce tends to carry a more premium price in supermarkets because there is less demand for it compared to meat products. However, incorporating more plant-based meals into your diet needn't be expensive. You can buy and cook with any fruit and vegetables, which can be your best friend from reduced-price sections, farmers markets, or even the cheaper odd-shaped [produce] boxes in supermarkets," Dr Patel says. And lentils and pulses are high in nutrients and flavour as well as much more cost-effective than most meats.

"Essentially, ensure you are taking the time to listen to your body and are getting adequate supplementation. Make sure your meals are well-rounded and balanced to get the full benefits of a plant-based diet."

Dr Patel says, if you need assistance with curating a plant-based diet, you should seek advice from qualified dieticians and coaches who can help you come up with meal plans that are well balanced and nutrient-dense.

You can also find help and inspiration at:

Link:
What are the health benefits of a vegan diet? - Patient.info

While there's no magic trick to maintain a youthful appearance, there are things we can do to help slow the aging process. Eat This, Not That! Heath talked to experts who reveal their secrets for staying young. Read the five tips below on how to look younger longer. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

According to Dr. Taylor Graber MD Anesthesiologist and owner of ASAP IVs: "Staying active is without question the best personal habit to slow aging. It doesn't matter much what the activity is. Just getting outside and walking each day stimulates the cardiovascular system, keeps muscles healthy by continuing to use them and preventing atrophy, and increases sunlight exposure which can increase your natural absorption of Vitamin D (which can help prevent mood swings and depression, strengthens bones, helps prevent osteoporosis). If walking doesn't work for you, then a low intensity weight lifting program is additionally helpful. It doesn't matter much what the activity is. All movement is helpful!"

"Eating less sugar and high glycemic foods will reduce the process of glycation and slow aging. Cynthia Bailey, MD, FAAD Board Certified Dermatologist CEO and Founder Dr. Bailey SkinCare, explains. "High sugar loads in the body damage proteins to result in loss of protein function and reduced elasticity of tissues including skin, tendons and blood vessels. From a dermatological perspective, glycation leads to premature skin aging and loss of elasticity.. In addition to eating a lower glycemic diet, eating a plant slant diet emphasizing fresh or steamed antioxidant rich foods has been shown to reduce glycation."

"These diets are very similar, and are what people who live the longest in the Blue Zones eat. This diet regimen can reduce your risk of developing heart disease and many types of cancer, which are leading causes of death in the world," says Kent Probst, personal trainer and kinesiotherapist.

Probst states, "Get annual comprehensive blood testing specifically designed for relevant disease risk markers that you need for healthy aging and longevity. Annual blood testing is important because it can detect a problem well in advance of symptoms, so you can correct the problem before it becomes a serious disease."

Working out has numerous health benefits, but to maintain a youthful look, Probst recommends strength training which, "will help you slow and reverse the aging process by preventing sarcopenia (loss of muscle mass) and increasing bone mass to prevent osteoporosis. Strength training also improves cognitive function by increasing blood flow to the brain and the formation of new neurons."

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#1 Proven Health Habits to Avoid Aging Eat This Not That - Eat This, Not That

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