Category Archives: Diet And Food

Buying organic food, which tends to cost more than conventional food, is not essential, he added.

In 2012, the A.A.P. published a clinical report that said that diets rich in organic produce, dairy products and meats might lower your exposure to pesticides and potentially drug-resistant bacteria, but theres no evidence to suggest that organic foods provide more nutritional benefits than conventional foods.

Whats most important is that children eat a healthy diet rich in fruits, vegetables, whole grains and low-fat or fat-free dairy products, whether those are conventional or organic foods, one of the reports lead authors said in a news release at the time.

You can also save money by buying fruits and vegetables in bulk. A three-pound bag of organic Gala apples at a Whole Foods in Brooklyn, for instance, costs $4.99. If you bought that same amount of apples individually, it would cost about $7.50.

Vanessa Rissetto, a registered dietitian and acting director of the dietetic internship program at New York University, also suggested other money-saving tips: Sharing a community-supported agriculture (C.S.A.) membership with another family can be cheaper than purchasing one yourself. Or you can buy fruits and vegetables from companies that offer ugly organic produce at a deep discount.

Finally, even if your child isnt attending school in person, check to see if their school is still providing school lunches, which are required to include fruits and vegetables, said Diane Harris, a lead health scientist at the C.D.C. and one of the study authors.

Keeping plenty of easy-to-access fruit and vegetable options within your home can improve the odds that your teenager will choose nutritious foods to munch on, the experts said.

Teens tend to be hungry and are often scavenging for food around the kitchen and pantry, said Dr. Natalie D. Muth, a pediatrician and nutritionist in Carlsbad, Calif. If the fruits and vegetables are easy to access, they might choose to snack on them. This especially works if there arent a lot of other processed snack foods easily accessible.

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5 Ways Teens Can Get More Fruits and Vegetables Into Their Diets - The New York Times

When life throws us a curve ball, we must adapt and change our plans as need be. Its tempting to hit pause when things go awry, including a global pandemic that has knocked us off course for almost a year. Resist the urge to put your plans on pause until things return to normal, because they never do. This time of year, weight loss is one of the most popular resolutions. Here are six common reasons we hit pause or give up:

1. Commitment. One of the biggest mistakes in all of dieting is to shift from one approach to the next, but never really sticking to one thing. Diets are notorious for producing only temporary success. But when the diet fails, we blame ourselves. Diets have a 95% failure rate. Yet because we achieved temporary success, we blame ourselves rather than the diet that is near impossible to follow.

Most dieters say that its harder to maintain the weight than to lose it. Healthy eating is a lifelong process. The more you commit to behavior change because you believe in the process, the more the process is likely to work for you.

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2. Impatient. There is a natural tendency to underestimate the time needed to reach a goal. Everything seems to take longer than we think that it should! When a goal takes longer than we think it should, then its easy to feel defeated, get discouraged and be tempted to give up the goal. In setting goals, it is important to be realistic about the time needed to achieve a positive, long-term change in behavior.

3. Difficulty. Not only does everything take longer than we think it will, it requires more hard work. Dieters often confuse two terms that appear to be the same but are quite different; simple and easy.

We want to believe that once we understand a simple concept, it will be easy to follow a plan and achieve the outcome we want. If this were true, everyone who understood that they should eat a healthy diet and exercise regularly would be in good shape. Diet books are almost always at the top of the best-seller lists.

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In setting goals, it is important to realize and accept that real change will take real work. Change takes some sacrifice. Understanding the price of success in the beginning of the change process will help prevent disappointment that can occur when challenges arise later in the change process.

4. Priorities. Dont underestimate the distractions and competing goals that will invariably show up once you set your goal. Be aware that something may come up to throw you off course. This distraction could be an unexpected problem or an opportunity. If you assume that unexpected distractions and competing goals will occur, then youll feel more prepared when it happens. By planning for distractions in advance, you can set realistic expectations for change and be less likely to give up on the change process when either special problems or special opportunities emerge.

5. Rewards. Dieters tend to become disappointed when the achievement of one goal doesnt immediately translate into the achievement of other goals. For example, a dieter who loses weight may give up on the weight loss effort when no one takes notice.

Theres usually some desire beyond just losing the weight. What do you want the weight loss to do for you? Make you more confident, more socially at ease or simply improve your other overall wellness? Think of any long-term goal, like weight loss, as an investment in yourself and your own development.

6. Maintenance not taking a long-term approach. One of the first reactions of many dieters upon reaching their weight goal is to think, This is great. Now I can eat again. Lets celebrate with some pizza tonight. Of course, this mindset leads to future weight gain and the yo-yo effect that is, unfortunately, so common in dieters. Losing weight and keeping it off is far more than eat less, exercise more. It is a mindset.

Even without a pandemic, there will always be excuses we can find to skip the gym. There will never be a perfect time to get fit. So, stop hitting pause. Learn to adapt to changes as need be so you will succeed.

Perry Buchanan, owner of PT Gym, is certified as an exercise physiologist through the American College of Sports Medicine, and fitness nutrition specialist through the National Academy of Sports Medicine. Email him at perry@ptgym.com. Follow @ptgym on Twitter.

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PERRY BUCHANAN: Resisting the urge to hit pause - The Albany Herald

When you think about heart disease, you may imagine an overweight, older male experiencing heart palpitations and chest pain. Thats definitely valid, but also be aware that heart disease is not one-size-fits-all it has a wide variety of symptoms and affects individuals of all ages. It is currently the leading cause of death for men, women, and people of most racial and ethnic groups in the United States, according to the Centers for Disease Control and Prevention.

Even though heart disease is pretty common, it can be preventable 80% of the time, according to the American Heart Association. Now, youre probably wondering, if heart disease is preventable, why are rates still so high? This is attributed to the Standard American Diet (SAD) which consists of processed foods high in sugar and fat and the sedentary lifestyle adopted by most individuals in our country. It goes way back to the beginning of the 20th century, where heart disease was an uncommon cause of death in the United States. By mid-century, it had become the most common cause. Some historians attribute it to the lack of physical activity as the majority of Americans started using automobiles as a mode of transportation. Others attribute it to harmful changes in Americans diet, where people consumed more processed foods, saturated fats, and added sugars, according to this study. Unfortunately, many are still engaging in this lifestyle today despite knowing a healthy diet and regular exercise has the power to reverse heart disease.

Dr. Heather Shenkman, MD, FAAC, a vegan cardiologist and athlete, is on a mission to help individuals regain their health and maintain a healthy heart focusing on healthy lifestyle changes. In her practice, she takes a whole-person approach treating food as medicine by promoting

plant-based food choices in addition to regular exercise habits. In an exclusive interview with The Beet, Dr. Shenkman walks us through her journey to becoming vegan, the benefits of a plant-based diet for cardiovascular health, and her personal favorite vegan meals. She leads by example when it comes to lifestyle and has blossomed into an endurance athlete fueled entirely by a vegan diet. Her advice will motivate you to add more plants and movement to your life, which will nourish your body and leave you feeling full of life.

Dr. Heather Shenkman: I became a vegetarian while in high school, because of my love for animals. I was a vegetarian throughout college and medical school, but I became a vegan during my cardiology fellowship. I had originally become a vegetarian because of animal cruelty. However, as I learned more about the plight of farm animals, I felt like it was the right thing to do to also cut out dairy and eggs. I became fully vegan during my cardiology fellowship. During my research at that time, I had read about the work that Drs. Esselstyn and Ornish had done to successfully reverse heart disease with a plant-based diet. So since then, about 16 years ago, Ive been a vegan.

HS: I've always been active physically in one way or another. In 2005, the same year I adopted a vegan diet, I was recovering from a foot injury, and could not do the running that I used to do to stay fit. As a result, I took up swimming and road cycling. Once my foot healed and I started running again, I asked my spin instructor, who was an avid triathlete, to coach me for my first triathlon, the Finger Lakes sprint triathlon, in September 2005. I had so much fun training, meeting other triathletes, and racing, that I was hooked!

HS: My interest in cardiology initially stemmed from an interest in being able to make an impact in my patients' lives, and honestly didn't have anything to do with a plant-based diet. I didn't go plant-based/vegan until the second year of the cardiology fellowship. I used every chance I could to encourage my patients to make better diet and lifestyle choices. But, back then in 2005, there wasn't much understanding of plant-based diets, this was before Forks Over Knives and before most people had any understanding of the word "vegan". As time has gone on, it's become easier to encourage patients to adopt more plant-based styles of eating.

HS: I encourage my patients to eat more fruits and vegetables. That's always a good starting point.We talk about minimizing processed food, restaurant food, fried foods, soda, and sweets. We agree that years of animal products, fast food, junk food, lack of exercise, and smoking have all contributed to their current state of health. We also agree that in order to do better, some of those habits need to change. To help guide them in the right direction, I advise them to watch the Forks Over Knives documentary and frame a whole-food, plant-based diet as the healthiest choice. Since no other diet has been shown to reverse heart disease, I tell them that the closest they can come to this diet as possible is best for their heart.

HS: I wanted my patients to know the basics of heart disease and that they can make an impact on their own health. I talk about how to incorporate better eating habits and incorporate more exercise, and how to find joy in it all. Now, I recognize that not every patient who walks into my office is going to walk out a vegan. In fact, most wont. My goal as a cardiologist is to provide my patients with the best information on how to improve their heart health and reduce their risk of cardiovascular events.

HS: I give them literature, in particular, the Physicians Committee's "Vegetarian Starter Kit". It reinforces a lot of why a plant-based diet is a healthy choice and provides meal ideas. I try to frame diet change as an adventure, not deprivation, a chance to try new foods, and something that will help them to feel better and improve their health.

HS: For breakfast, I love oatmeal or a homemade smoothie. Many mornings, I will make a smoothie bowl for myself and my 17-month-old daughter Ava; I add a banana, an orange, frozen strawberries, a couple of chunks of carrot, and maybe a tiny amount of broccoli, unsweetened soy milk, oats, dried coconut, flax and chia seeds to my Vitamix. I also love cooking up a shepherd's pie with lentils and veggies and mashed potatoes on top.

HS: So many of my patients tell me that they are not used to eating vegetables.But also, much of my motivation to advocate for healthy meals in schools is that I now have a young daughter and want her to be healthy. We know that our preferences for foods start early in life. If we can introduce children to healthy foods when young, this will shape their taste buds for years to come.

HS: I'm proudest of earning a medal at the Maccabiah Games in Israel in 2013. I competed in the "Maccabi Man and Woman" Competition, which was a four-event competition occurring within a week, including a time-trial bike race, a half marathon, an Olympic distance triathlon, and a 5-kilometer swim. It was challenging not only to compete in these events but to do so in such a short amount of time, in very hot weather.

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A Cardiologist and Athlete Says a Plant-Based Diet Is the Key to - The Beet

FORT LAUDERDALE, Fla., Jan. 22, 2021 /PRNewswire/ --There is no end to the number of dietary plans and options constantly parading through the Western world these days. Atkins enabled people to beef up their diets, Paleo is still helping dieters hunt down their meals, and South Beach had its day in the sun. One diet that has gained an unusual amount of traction in recent years is the keto diet.

There are many nuances to the keto diet. In addition, as is the case with most popular diets, keto has gained a bit of a "crowd-sourced" feel over the last few years. Everyone has their own opinion and version of just how keto should be done.

That said, there are still several unique factors to the keto diet that tend to show up in most variations. Primarily, the keto diet always aims to help an individual reach a metabolic state of ketosis. This is where fat replaces glucose as the primary fuel for the body. This is difficult, as bodies tend to prioritize carbs and sugars if anything is available. Naturally, then, a keto diet often involves a significant reduction in foods of this nature.

This introduces a bit of a problem. Whenever a food group is largely removed from a diet, it risks the potential of losing any unique nutrients that it typically provides. While keto is an effective diet, it often requires the near wholesale removal of food groups like grains as well as certain fruits and natural sugars like syrup or honey.

It's a problem that the health and wellness experts at Suraksha Naturals had well in mind when they released their line of Keto-Veyda supplements. The robust line of products provides a variety of nutrients that have specifically been selected to fill in the gaps created by a keto diet. In the words of the company, Keto-Veyda supplements are meant to "help the body recover the nutrients that might be lost to a conventional keto diet."

This isn't just a nice idea. It's a crucial step in making the keto diet work. If the diet helps individuals lose weight at the expense of compromising their body's long-term health, it's absolutely not a good exchange.

As long as the keto diet maintains its popularity, it's important that options like Keto-Veyda's product offering remain available. Fortunately, Suraksha Naturals has been busy expanding its international footprint to include both the U.S. and e-commerce markets, increasing the odds that it will continue to remain available for the foreseeable future.

Please direct inquiries to:Nico Wheeler(954) 943-4399[emailprotected]

SOURCE Suraksha Naturals

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Health and Wellness Brand Suraksha Naturals Fills in the Gaps Created by a Keto Diet - PRNewswire

Today I am largely known for my achievements in lifestyle medicine, but years before I launched NutritionFacts.org and shifted my focus to the study of chronic illness, it was my infectious disease work that formed the bulk of my scientific publications and afforded me the opportunities to testify before Congress, appear on The Colbert Report, and help defend Oprah Winfrey in that infamous meat defamation trial. Many are surprised to learn that How Not to Die was my fourth book, not my first, and the one immediately prior was on preventing and survivinga pandemic.

The current coronavirus crisis provided the impetusand timeto revisit that body of work. I was in the midst of a 200-city speaking tour for How Not to Diet when COVID-19 started spreading around the globe. I was disappointed my lectures and travel had to be suspended, but it enabled me to seize this opportunity to once again dive deep into the literature on pandemic preparedness, to bring you the latest science amid so much of the prevailing noise and nonsense in How to Survive a Pandemic.

The time is not for panic, but for common-sense measures to protect your family and your community, both now and in the future against emergent outbreaks.

The current coronavirus pandemic may just be a dress rehearsal for the coming plague. Decades ago, a flu virus was discovered in chickensH5N1that would forever change our understanding of how bad pandemics could get. It was a flu virus that appeared capable of killing more than half the people it infected. Imagine if a virus like that started explosively spreading from human to human. Consider a pandemic a hundred times worse than COVID-19, one with a fatality rate not of 1in200, but rather a coin flip of one in two. Thankfully, H5N1 has so far remained a virus mainly of poultry, not people, but H5N1 and other new and deadly animal viruses like it are still out there, still mutating, with an eye on the eight-billion-strong buffet of human hosts. With pandemics, its never a matter of if, but when. A universal outbreak with more than a few percent mortality wouldnt just threaten financial markets but civilization as we know it.

There is a single species responsible for the COVID-19 pandemic: Humans. Over the last few decades, hundreds of human pathogens have emerged at a rate unprecedented in human history. Emerged from where? Mostly from animals. The AIDS virus is blamed on the butchering of primates in the bushmeat trade in Africa; we created mad cow disease when we turned cows into carnivores and cannibals, and SARS and COVID-19 have been traced back to the exotic wild animal trade. Our last pandemic, swine flu in 2009, arose not from some backwater wet market in Asia, however. It was largely made-in-the-USA on pig production operations in the United States.

Todays factory farming practices typically overcrowd thousands or even tens of thousands of animals in cramped, filthy, football-field-sized sheds. Animals are intensively confined and live beak-to-beak or snout-to-snout atop their own waste. Animal agribusiness has become a breeding ground for disease. The sheer numbers of animals, the overcrowding, the lack of fresh air and sunlight, the stress crippling the animals immune systems, and the ammonia from the decomposing waste burning their lungsput all these factors together and you have a Perfect Storm environment for the emergence and spread of new superstrains of influenza. Factory farms can be thought of as viral incubators for diseasea potential recipe for disaster.

How to Survive a Pandemic contains what you need to know to protect yourself and your family from the current threat, but it also digs deeper into the roots of the problem and tackles the fundamental question: How can we stop the emergence of pandemic viruses in the first place? If there is one concept to draw from my work on preventing and reversing chronic disease, its that we mustwhenever possibletreat the cause.

The largest and oldest association of public health professionals in the world, the American Public Health Association, has called for a moratorium on factory farming for nearly two decades. Its journal published an editorial entitled The Chickens Come Home to Roost that went beyond calling for a de-intensification of the pork and poultry industries:

It is curious, therefore, given the pandemic threat, that changing the way humans treat animals, most basically ceasing to eat them, or at the very least, radically limiting the quantity of them that are eatenis largely off the radar as a significant preventive measure. Such a change, if sufficiently adopted or imposed, could still reduce the chances of the much-feared influenza epidemic. It would be even more likely to prevent unknown future diseases that, in the absence of this change, may result from farming animals intensively and killing them for food. Yet humanity doesnt even consider this option.

Factory farms are a public health menace. We dont tend to shore up the levees until after disaster strikes, but the bottom line is that its not worth risking the lives of millions of people for the sake of cheaper chicken and pork.

A recent Neuro-Epidemiology editorial by the editor-in-chief entitled What the COVID-19 Crisis Is Telling Humanity concluded: Intensive confinement of animals in factory farm operations should be discontinued worldwide for the sake of animals, humans, and the environment, and we should rapidly evolve to eating other forms of protein that are safer for humans, including plant-based meat alternatives and cultured meat (produced by culturing animal cells).[Editors' Note: If you can't stop factory farming, you can stop consuming products that are made in factory farms. As consumers, we wield power by making informed and thoughtful choices at the store.]

Indeed, a plant-based diet may not only be optimal for our personal health but for the health of our planet, too. The least healthy foods tend to cause the worst environmental impact, while the foods with the most nutrition just so happen to be the foods that cause the lowest greenhouse gas emissions.

A systematic review found that eating a completely plant-based diet may be the optimal diet for the environment. Diets that include meat require about 3 times more water, 13 times more fertilizer, more than twice the energy, and 40 percent more pesticides than those that dont. Looking at the total environmental impact of omnivorous versus vegetarian versus vegan dietsthat is, looking not only at global warming, but also ocean acidification, agricultural run-off, smog, ecotoxicity of the water and soil, and direct human toxicity of the air we breathe, the water we drink, and the soil in which we grow our foodeating eggs and dairy may be 9 times worse than plants, and eating eggs, dairy, and meat may be 17 times worse than sticking to plant foods.

Unhealthy diets cause more death and disease than smoking, more than unsafe sex, and more than alcohol, drug, and tobacco use combined. We can address both human health and climate crises at the same time by increasing consumption of whole plant foods and substantially reducing our consumption of meat, eggs, and dairy.

And, certainly, the healthier we are, the stronger our immune system may be able to battle against viral infections like COVID-19.

Researchers have shown that a more plant-based diet may help prevent, treat, or reverse some of our leading causes of death, including heart disease, type 2 diabetes, and high blood pressureall of which have been shown to be conditions that predispose to a severe disease course with COVID-19. Interventional studies of plant-based diets have shown, for example, 90 percent reductions in angina attacks within just a few weeks. Plant-based diet intervention groups have reported greater diet satisfaction than control groups, as well as improved digestion, increased energy, and better sleep, and significant improvement in their physical functioning, general health, vitality, and mental health. Studies have shown plant-based eating can improve not only body weight, blood sugar levels, and the ability to control cholesterol, but also emotional states, including depression, anxiety, fatigue, sense of well-being, and daily functioning.

Only one way of eating has ever been proven to reverse heart disease in the majority of patients: a diet centered around whole plant foods. If thats all a whole-food, plant-based diet could doreverse our number-one killershouldnt that be the default diet until proven otherwise? The fact it may also be effective in preventing, treating, and arresting other leading killers seems to make the case for plant-based eating simply overwhelming.

Quite simply, we should eat natural foods that come from the ground and from the fields, not factories, and from gardens, not garbage.

My fervent hope is there will be a global awakening to the deadly threat of zoonotic pandemics, an understanding of the role our human interaction with animals, particularly through factory farming, plays in encouraging and indeed enabling the rapid mutations of potentially catastrophic influenzas, and a drive to finally take demonstrable steps to protect us from the next outbreak. Because, frankly, the question is when, not if, the next pandemic will emerge.

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How to Survive a Pandemic: 3 Ways to Stay Healthy, by Dr. Greger - The Beet

Thick, tough and chewy it was a texture I hadnt been familiar with for years, one which conjured memories of family dinners and long-forgotten fry-ups. I stopped eating, hastily opened up my burger and laid each element aside, dissecting the innards with the precision of a surgeon. My tastebuds were right: small, salty strips of bacon were tucked underneath the lettuce.

This is bacon, right? I asked my friend across the table, pointing at my findings in bemusement.

Yeah, theres definitely bacon in there, she confirmed, equally as surprised as I was.

Though the patty in the bun was 100% vegan (the server later confirmed this to me), I was unaware the plant-based burger would be served with meaty morsels in between its layers. Silly me for not properly inspecting the menu, I guess.

Ive been a vegetarian for five years, and not once in all those years had I accidentally stumbled upon a meat-based product - until that day three months ago. Did it mean I could no longer claim to be strictly vegetarian? Truthfully, as I stared down at my plate, I found I didnt care much at all. I continued munching down the burger until there was nothing left of it, and since then, I've been just as lax about my eating habits.

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The number of people converting to vegan and vegetarian diets in the UK has been rising at a startling rate: according to figures by the Vegan Society, the number of vegans quadrupled between 2014 and 2019, reaching 600,000 people last year. A record 500,000 people signed up to take part in 'Veganuary' 2021, pledging to eat only vegan food throughout the month of January. And in its most recent food report, Sainsburys predicts vegans and vegetarians will make up a quarter of the population by 2025, with 'flexitarians' (people who don't strictly define themselves as vegan or vegetarian, but largely follow these diets) accounting for just under half of all consumers.

Clearly, there's an appetite for all things plant-based. But while uptake is on the rise, not everyone is converting to meat-free - some are doing the reverse. There can be a multitude of reasons why someone might give up veganism or vegetarianism, as both circumstances and minds change. But how does a decision like that come about? What's the trigger for taking the plunge to reverse eating habits of, sometimes, decades? We spoke to five women who have taken a step back from their vegan or vegetarian diets, to find out why they decided it was time to switch things up.

"I became a vegetarian over 10 years ago aged 17, much to the chagrin of my parents. I decided that if I couldn't kill it myself, I wouldn't eat it. This remained my ethos for years, through countless rubbish stuffed peppers and stodgy mushroom risottos. Then 2020 hit. I'd gone through a breakup, and everything felt bleak. COVID-19 was starting to kick off, and I decided to make a roast for my housemates. I forgot the Quorn, and as I pulled the chicken out of the oven, I made my decision.

Could I kill a chicken? Yes. Right there, right then. I wanted a taste of how it was before, of Sundays around the family dinner table. I ate a bite, and it was delicious. Since then, I've worked my way through poultry and onto red meat. Ive even started an Instagram account dedicated to my recipes for lesser-used cuts of meat, such as offal. Lockdown has allowed me to explore this; after all, it's not easy soaking tripe for hours if you're commuting. If we're going to eat animals, I believe we shouldn't let good meat go to waste."

"I was never a big meat eater to begin with. I dont like red meat or fish, and I dont really like dairy, so I can happily go without. Last year for lent I thought Id challenge myself by going vegetarian completely. Initially, I felt much healthier and enjoyed creating vegan/vegetarian recipes, however because Im into lifting weights I struggled to hit my protein needs.

After six months, I decided to eat chicken again. I felt bad because you see so much about how meat is bad for you because of the extra hormones and how we should all be vegan, but I had to drown that out and do what was best for me. Now Ive found a balance; I eat chicken three times a week and plant-based on the other days. I think its important we all reduce our meat intake for health reasons but for me, this is what works. I feel Im doing my bit without compromising on the things I enjoy."

"I ate a traditional diet up until 15 when I started getting into health/fitness/nutrition. This fixation with clean eating led me into troubled waters and in hindsight, I could probably have been classed as suffering from orthorexia.

I became 100% vegan when I started university in 2017, which I found easy considering the world was well prepared for vegans at this point. But this summer, I was drunk with friends and around 5am we ordered pizza. When it arrived, mine mistakenly arrived with cheese on it, and I got so vexed. After that, I toyed with the idea of loosening things, and two weeks later I ate prawns, then eggs, then salmon. Im still not interested in meat, although I may try a cheeky Nandos for the novelty. Studying Nutrition helped me critique the evidence that initially inspired me to go vegan, rather than taking it at surface level as I did when I was 15. I felt guilty when I started eating non-vegan again and was embarrassed to tell people as I felt it was a 'fall from grace', but obviously no one cared."

"I became a vegan over two years ago now. During the first lockdown I was feeling occasionally run down, so I considered re-introducing fish/shellfish into my diet as I thought it might help me feel better. I cooked my husbands favourite prawn and rice dish, tasted it and loved it!

"Ive occasionally eaten poultry during the subsequent lockdowns too, as Im spending more time eating at home with the rest of the family who all enjoy it. I anticipate cutting meat out again when life returns to normal, post-pandemic. But, generally speaking, while I feel better for not eating meat, I occasionally feel I benefit from poultry and fish in my diet. I honestly think if lockdown hadnt happened, I wouldnt have gone back to meat."

"I'd been vegetarian since I was 17 and went vegan at 19; my boyfriend at the time was vegan and I loved it. The reason I went vegetarian/vegan though was because it felt like a way out of my eating disorder. I enjoyed cooking, and I looked into the food I was eating. But actually, it became a gateway into my ED again.

Mid-last year I wasn't doing great mental health-wise, and thats when my ED tends to manifest. I was unhappy with myself and my body; I felt like all I was eating was bland pasta and tofu. So, I toyed with the idea of eating fish because it felt healthy enough but didn't feel that unethical. Once I did, I started eating cheese, then chocolate, and I fell in love with food all over again. I tried every. single. chocolate. in this country because I hadn't eaten any for so long. I don't restrict myself anymore and its changed my relationship with food entirely. I really find joy in it now."

Ultimately, when it comes to eating habits, what's clear is that there is no 'right' way to approach it for all. Ideally your diet shouldn't feel restrictive, or be based around others' judgement, but beyond that it's up to you. The way you choose to eat is a completely personal decision, and the only thing you should be doing, is doing what feels right for you at the time.

If you're affected by the discussion of eating disorders and would like to seek help or support, visit Beat or the NHS.

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5 women on why they stopped being a vegan or vegetarian - Cosmopolitan UK

Vegan diets can have many health benefits, but they may not contain all the necessary nutrients. To avoid a deficiency, a person should be sure to consume a variety of nutritious plant-based foods and consider taking supplements.

Unless a person plans their vegan diet very carefully, they may need to take supplementary vitamin B12 and iron. A person may also need supplementary vitamin D, iodine, and omega-3 fatty acids.

Below, we look into why vegan diets may not contain all the necessary nutrients. We also describe the symptoms of specific deficiencies and which plant-based foods and supplements can help.

A well-planned vegan diet is rich in fruits and vegetables and generally low in highly refined foods.

However, any diet that does not contain whole food groups may contribute to a lack of certain nutrients. Animal products can be rich sources of certain nutrients that are more difficult to derive from a plant-based diet.

For example, animal products are the only natural sources of vitamin B12, which helps maintain blood cells and prevent anemia.

Researchers have also found that levels of zinc, protein, selenium, and other nutrients are low in vegan diets.

However, consuming fortified foods and supplements can ensure that a person with a vegan diet is receiving sufficient nutrition.

Below, we describe symptoms of common deficiencies and strategies for tackling them.

Omnivorous diets typically contain enough B12 to meet most peoples needs. As vegan diets do not include animal products, vitamin B12 deficiencies may occur.

A cross-sectional analysis of participants with omnivorous, vegetarian, or vegan diets found that about half of the 232 vegan participants had vitamin B12 deficiencies. Compared with the other groups, the vegan group had the lowest overall levels.

According to the National Institutes of Health (NIH), most teenagers and adults need 2.4 micrograms (mcg) of vitamin B12 per day. This increases to 2.6 mcg or 2.8 mcg for people who are pregnant or breastfeeding, respectively.

Vitamin B12 deficiencies can cause symptoms that include:

In addition, a deficiency in vitamin B12 can cause megaloblastic anemia. This involves the bone marrow producing oversized, undeveloped red blood cells, leading to low red blood cell levels.

It can also occur from a deficiency in vitamin B9, also known as folate.

Some vegan foods are fortified with B12, but they may not provide enough. Taking a B12 or B complex supplement can help ensure a sufficient intake of this important nutrient. Anyone concerned about their B12 intake should speak with a healthcare provider.

Learn more about vitamin B12 here.

Omega-3 fatty acids contribute to heart and brain health.

Not getting enough omega-3s can also affect the skin, causing swollen, itchy rashes or scaly, dry patches.

The three main types of omega-3 are alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA).

The body can convert ALA to DHA and EPA in very small amounts. For this reason, some people mainly focus on consuming ALA. However, the conversion rate is very low: Only 58% of ALA is converted into EPA and a maximum of 5% is converted into DHA.

As a result, it is crucial to consume sources of each omega-3. Plant-based foods that contain ALA include:

Focusing too heavily on ALA is also risky because if a person consumes too much linoleic acid, a type of fat concentrated in foods including canola and soybean oils and nuts and seeds, this further hampers the conversion of ALA to DHA and EPA.

Algae is one vegan source of DHA and EPA. It is currently unclear how much DHA and EPA are necessary for a healthy diet.

Learn more about omega-3s here.

The thyroid, a butterfly-shaped gland in the neck, converts iodine into thyroid hormones triiodothyronine and tetraiodothyronine, known respectively as T3 and T4. These hormones help regulate crucial biological functions, such as metabolism.

The body does not produce iodine, so a person needs to get it from their diet. The recommended daily amount for adults is 150 mcg.

Having an iodine deficiency could lead to hypothyroidism. Symptoms include:

Learn more about hypothyroidism here.

Some vegan sources of iodine include:

If a laboratory test reveals an iodine deficiency, the person needs to take an iodine supplement.

Learn more about iodine here.

Iron is a mineral with several important functions throughout the body, including helping blood cells carry oxygen and supporting brain health.

Iron deficiencies may cause anemia, which restricts oxygen delivery to cells around the body.

Other symptoms of an iron deficiency include:

Heme iron is a form common in meats, fish, and eggs. The body easily absorbs it. Plant-based products contain nonheme iron, which is harder to absorb.

The NIH report that adult males typically require around 8 mg of iron per day and adult females require around 18 mg. But as nonheme iron is harder to absorb, people with vegan diets require around twice these amounts.

Plant-based sources of iron include:

Learn more about iron here.

Some people require an iron supplement, especially females of childbearing ages.

Vitamin D helps absorb calcium for healthy bones and protect against chronic bone conditions, such as osteoporosis.

The body makes vitamin D from sun exposure. Few foods naturally contain the vitamin, but manufacturers fortify many products with it, including cereals and milk.

There are two main types of vitamin D: D2 and D3. Vitamin D3 boosts overall levels of the vitamin in the body higher and for longer than vitamin D2.

Animal products are the only natural source of vitamin D3, but vegan supplements are available. They use lichen as a source.

A person with a vegan diet can get D2 from supplements, mushrooms, and fortified foods.

Vitamin D deficiency is very common, and a person should get their levels checked with a blood test. Depending on the results, the doctor may recommend a supplement.

Learn more about vitamin D here.

Calcium is an important mineral for bone health and muscle functioning. A deficiency could increase the risk of problems such as osteoporosis or bone fractures.

Symptoms of a severe calcium deficiency include:

Vegan foods that contain calcium include:

Fortified foods are also a source of calcium.

Learn more about calcium here.

Creatine is found in animal tissues, and it helps produce energy during exercise.

Vegan diets are typically lower in creatine than other diets. While creatine is not an essential nutrient, it can improve athletic performance.

Taking a synthetic, and thus vegan, creatine supplement may compensate for lower creatine stores in the muscles.

Learn more about creatine here.

For people with vegan diets, doctors often recommend supplements, including B12. It is a good idea to work with a knowledgeable healthcare provider, who can help develop a tailored plan to avoid nutritional deficiencies.

Having a more varied, targeted vegan diet can also account for low levels of certain nutrients. A healthcare provider can offer guidance about adapting the diet.

In general, it can also help to research nutritional contents when planning meals.

A vegan diet may not contain all the necessary nutrients, such as vitamin B12. A person can address these deficiencies by adjusting their diet and taking vegan supplements.

It is also worth noting that general nutritional information may not be tailored to people with vegan diets. For example, a person may need twice the recommended amount of iron because iron from plant-based sources is harder for the body to absorb.

Originally posted here:
Vegan deficiencies: What are they? How can they be avoided? - Medical News Today

When East Coast residents turned to Google for dieting advice amid the pandemic, the letters DASH often appeared.

That's short for Dietary Approaches to Stop Hypertension. Officially branded an "eating plan", it was developed by researchers at the National Heart, Lung, and Blood Institute south of the border over 20 years ago.

Claiming to lower blood pressure, improve cholesterol and reduce the risk of heart disease, the diet has the stamp of approval from several health-related organizations in both Canada and the United States, including the Heart and Stroke Foundation.

DASH has a strong emphasis on vegetables, fruits, and whole grains and includes fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils. According to the Heart and Stroke Foundation Canada website, participants are urged to limit foods high in saturated fat and exercise will power when it comes to desserts and beverages.

Amanda Rodgerson is a registered dietitian and board member with the PEI Heart and Stroke Foundation. She notes, "If a patient has high blood pressure and are able to put in place the DASH recommendations, then it certainly is an eating plan that I would suggest. Also as a board member with the Heart and Stroke Foundation, I do support the DASH diet as this is an evidence-based recommendation."

High blood pressure causes the heart to work harder to pump nutrient- and oxygen-rich blood to the body. The arteries that deliver the blood become scarred and less elastic, causing the heart to work harder and leading to an increased risk of a heart attack or stroke.

Sticking with the eating plan also includes a commitment to maintaining a healthy lifestyle, including exercise and no smoking. The diet is similar to the recommendations of Canadas Food Guide, with its focus on vegetables, fruit, whole grains, and protein choices such as nuts, seeds, beans, lean meats, poultry, fish, and low-fat dairy foods. It also encourages less consumption of saturated fat, sugar, and salt.

"Eating a healthy balanced diet is one of the most important things we can do to protect our health," Rodgerson said, noting that 80 per cent of heart disease and strokes can be prevented with a healthy lifestyle.

"This diet has also shown to lower total cholesterol and low-density lipoprotein (LDL/ bad cholesterol) as well," she said.

"However, the greatest reminder is to take steps to improve eating and lifestyle habits and follow recommendations that are based on science."

The DASH plan offers recommendations for the number and size of servings for the various food groups. By contrast, Canadas Food Guide now focuses on what is called a "plate method" that

recommends every meal feature half vegetables and fruit with whole-grain and protein foods each making up a quarter of the meal.

Research conducted by the National Heart, Lung, and Blood Institute as the DASH plan was being developed divided participants into three groups, each with a specific diet. One group received a diet similar in nutrients to what most North Americans eat. The second group received essentially the same food, with extra fruit and vegetables, while the third group followed the DASH plan.

While the diet higher in vegetables and fruit and the DASH diet both reduced blood pressure, the Heart and Stroke website notes the DASH plan "had the greatest effect on blood pressure, lowering levels within two weeks of starting the plan. Not only was blood pressure reduced, but total cholesterol and low-density lipoprotein (LDL) or "bad cholesterol" were lower, too."

A follow-up study saw participants follow the eating plan, but with the salt intake varied from 3,300 milligrams (the average intake of North Americans) down to 1,500 milligrams or approximately two-thirds of a teaspoon. That research showed the less salt people consume, the greater the decrease in blood pressure, with the largest decrease in people who already had high blood pressure.

"We do know that the majority of Canadians consume too much sodium. It is recommended that we have no more than 2,300 mg of sodium each day (which visually is approximately one teaspoon)," Rodgerson said.

"A diet high in sodium can lead to high blood pressure which is a major risk factor for stroke, heart disease, and kidney disease. Too much sodium has also been linked to an increased risk of osteoporosis and stomach cancer."

Sodium occurs naturally in some foods and is also added during manufacturing, Rodgerson said. Many people also add it during cooking and at the table.

"Overall, more than 70 per cent of the sodium we eat comes from packaged and prepared foods (canned soups, lunch meats, and packaged items such as frozen dinners). These items, although "fast" and "convenient," can cause you to quickly exceed sodium recommendations," she said.

The plan recommends four to five servings of both vegetables and fruit daily, seven to eight servings of grains, two to three servings of low fat or no-fat dairy foods, two servings or less of lean meat, poultry, or fish, and two or three servings of fats and oils like margarine, low-fat mayonnaise or light salad dressing.

It also recommends between four and five servings a week of nuts, seeds, and dry beans.

The Heart and Stroke Foundation also recommends 30 to 60 minutes of physical activity most days of the week and limiting alcohol intake for women to no more than two drinks a day, to a weekly maximum of 10, and for men, no more than three drinks a day to a weekly maximum of 15.

"The DASH diet is recommended for anyone with high blood pressure. Studies have shown that anyone who follows the diet will have a positive effect on their blood pressure," Rodgerson noted. "The less salt people consumed, the greater decrease in blood pressure values. People who already had high blood pressure saw the largest decrease in the numbers."

The Heart and Stroke Foundation recommends moving to a DASH lifestyle gradually, perhaps by adding another serving of vegetables at lunch or dinner and adding more fruit to meals or replacing juice with a fruit serving.

"People who make small changes in their diet over a longer period of time, rather than a dramatic change all at once, are more likely to stay committed to a healthier diet," the organization's website notes.

Rodgerson agrees, saying over the past several years, "I've noticed overall that people are becoming more interested in their health and therefore taking the necessary steps to make healthier lifestyle choices."

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During the pandemic, East Coast residents wanted to know how to DASH - diet, that is - TheChronicleHerald.ca

Intermittent fasting has skyrocketed in popularity in recent years, thanks to research showing it can help improve overall health, boost weight loss, stabilize blood sugar, and even help us live longer.

The diet limits your food intake to a specific window of time each day, without restricting overall calories.

Still, skeptics of fasting intermittent or otherwise contend that it's a glorified form of an eating disorder; a grueling disciplinary regimen that leaves people hungry and tired in the many hours they go without food.

That shouldn't be the case, Dave Asprey, CEO of the health and performance company Bulletproof, insists in his new book "Fast This Way."

In fact, he says, there is some research (coupled with his personal experience) that you can eat certain foods during your fasting hours, without sacrificing the supposed health benefits.

"The hallmark of fasting isn't no calories at all, it's that you don't raise insulin, and you don't activate your protein digesting machinery," Asprey told Insider.

There are two key principles of fasting that research has identified.

First, avoid too many carbs, since eating carbs can spike your insulin levels. One of the main benefits of fasting appears to be that it controls insulin, which won't work if you have a carb-heavy snack.

Second, avoid eating protein during your fast. While protein is an essential nutrient, digesting it triggers a cascade of hormonal reactions within the body, taking up a lot of energy. In contrast, when you're not digesting protein, the body begins a process called autophagy, in which it breaks down damaged cells. Research suggests this process can help prevent aging-related diseases and even extend our lifespan. That helps explain why fasting is linked to longevity.

Read more: Intermittent fasting is the best diet for weight loss, but the Mediterranean diet is easier to stick to and healthier overall, study finds

It's generally accepted that coffee and tea, for instance, are permissible on a fast, even though they contain small amounts of calories.

But experts disagree on whether you can technically be fasting if you consume other nutrient-rich foods and drinks, like bone broth or, indeed, Bulletproof coffee.

For Asprey, as long as you don't break the key rules avoiding excessive carbs in general and avoiding proteins in fasting hours then consuming certain tupes of calories is totally compatible with fasting.

"We want the benefits, we don't want to suffer and be distracted," he said.

To that end, Asprey says that you should feel free to take fasting at your own pace, including breaking your fast to eat carbs or enjoy a nice meal once in a while.

"I skip breakfast six days a week, and once a week I have brunch with my family, because brunch is nice," Asprey said. "Doing the same thing every day, no matter what it is, probably isn't good for you."

Intermittent fasting doesn't restrict overall calories during your "feeding window," you can eat whatever you want, including junk food, Asprey said (although he doesn't recommend that).

But what makes Asprey's Bulletproof Fast unique is that you can also consume some calories during the supposed "fasting window," unlike traditional intermittent fasting.

The evidence for this comes from research onvery low-calorie diets known as "fasting-mimicking diets," which studies suggest canreplicate the benefits of fasting, without the hunger and fatigue.

One example of a highly-researched, fasting-mimicking diet comes from Valter Longo, an Italian biologist who has completed extensive research on fasting and biology, devising a diet that he says delivers the same benefits as a fast.

On Longo's diet, known as ProLon, you consume about 700 calories a day for five days, mainly in the form of healthy fats flax seeds, nuts, olives and some nutrient-dense, low-carb plant foods kale, quinoa, dark chocolate, mushrooms, algae.

Read more: A personal trainer gained more than 60 pounds so he could relate to his weight loss clients and their body image concerns

Asprey recommends that, during fasting hours, people drink his own Bulletproof coffee formula: coffee mixed with butter from grass-fed cows and a fatty acid supplement called MCT oil.

"The fats help you not feel hungry, and MCT oil helps you metabolize fat better," Asprey said.

There's some evidence this approach can work, since it can reduce hunger and help produce ketones, chemicals your body makes when no carbs are available. Ketones allow your body to burn fat for fuel, are linked to reduced inflammation, and may have protective effects against certain diseases, according to research.

Fasting may not be for everyone, and you should always discuss with your doctor before starting a fasting protocol. People with a history of eating disorders, for instance, should avoid any kind of fasting.

For others, the science of fasting is still debated, with some research suggesting it may not have benefits at all, so we don't fully understand how it works.

And some of the hallmarks of fasting, like lack of protein, can have major side effects, particularly long-term.

Fasting for more than a day at a time, and as long as several weeks, can have serious side effects such as fatigue, persistent hunger and loss of muscle mass.

Fasting for more than two days at a time can potentially stress your immune system, according toDr. Miriam Merad, director of the Precision Immunology Institute at Mount Sinai School of Medicine whohas published studies on the benefits of fasting.

"The safety issue is a tough one. The public can use our literature to starve themselves to death.What we are lacking is a good definition of what is too much fasting," Merad previously told Insider. "It's about balance and understanding the complexity of it."

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Some health experts say you can fast without cutting out all food - Insider - INSIDER

When you want to completely balance your eating plan and make sure you get every nutrient you need, supplements can do some amazing work, especially as we get older. According to the National Institute on Aging, people over 50 might need to take some extra vitamins and minerals in the form of pills, oils, and more in order to get the nutrition they need.

And yet, while many of us can get the proper amount of vitamins and minerals out of our regular diet, some particular foods get hyped up by the press and gain the title of "superfood" or trend among diet circles. Trying to find the latest nutritional supplement that can supercharge your health can run the gamut from fun to downright weird. Some of these foods get touted as the next big thing, but haven't received any scientific studies to nail down what they actually do. The latest trendy supplement takes the cake when it comes to grandiose health claims that science can't back up, despite being something you would never put in your mouth in a normal day.

Diatomaceous earth, a special type of sand that contains fossilized algae, has a ton of uses in agriculture. But recently, a food-grade version of diatomaceous earth has appeared on the market that some health fanatics have been adding to their diets due to the belief that it can lower cholesterol, flush out toxins, improve bone health, and even kill parasites. These claims have never been properly studied or proven, and signs point to this dirt usually passing through one's body without imparting any form of nutrition or having any kind of effect.

Here's whyand for more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

Some people feed farm animals diatomaceous earth as part of their feed, while some gardeners familiarized themself with the product due to some claiming that the unique composition of the earth can eat through an insect's exoskeleton, but studies have shown that eating diatomaceous earth barely does a thing when it comes to killing parasites.

If you have tried diatomaceous earth in the past and it felt like you were tricked into eating dirt, you're not far off. This supplement not only lacks any health benefits, but it can also increase the risk of early death!

"The first thing to note is that there is no scientific evidence on the purported health benefits of ingesting diatomaceous earth," Adriana Chychula, MS, RD, LDN said.

Chychul also says "any claims are purely anecdotal and based on loose theory, possibly based on its filtration properties, but these do not apply to its function within the human body. Furthermore, the human body does not need help 'detoxing' from heavy metals. Food-grade diatomaceous earth largely passes through the GI tract unabsorbed; while this means it is safe for consumption, it most likely does not have any meaningful effect on health. Although it is safe to ingest, inhaling silicathe compound that appeals to health-conscious people that consume diatomaceous earthcan cause scarring in the lungs and can be fatal."

Due to the high silica content, accidentally breathing in this powder can shred your lungs, and can even compare to inhaling glass.

Dr. Ceppie Merry, FRCPI, PhD specifically points out a 2019 review paper that summarizes the risk of taking diatomaceous earth.

"In essence, the issue is the fact that 'diatomaceous earth insecticides reveal that most of them are composed entirely of amorphous silicon dioxide and consequently are harmful to human health by inhalation' and especially with repeated use in poorly ventilated areas," says Merry. "Furthermore, the article predicts that bed bugs will develop resistance to this approachhence the risk: benefit will become increasingly unfavorable over time."

Next time you get the chance to try out a trending nutrition supplement, take the time to look at the research and don't fall for any food that makes grand claims with little scientific backing. At the end of the day, diatomaceous earth may not be the supplement to choose, or else you risk scarring your lungs and doing some serious long term damage. Instead, why not focus on one of these8 Best Immune-Boosting Supplements That Work?

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The #1 Reason You Should Avoid This New, Trending Supplement | Eat This Not That - Eat This, Not That