Category Archives: Diet And Food

Early Jurassic ichthyosaur juveniles show predatory specialisations, scientists at the University of Bristol have revealed.

Their findings, published today in Journal of Anatomy, suggest that physical differences in their snouts show they evolved to have different diets and were not competing for the same resource.

Ichthyosaurs, the classic sea dragons, were dolphin-shaped marine predators that fed on fish and squid-like swimming shellfish. The ichthyosaurs of the Lower Jurassic, some 185 million years ago, are renowned because the first specimens were found over 200 years ago at Lyme Regis in southern England, by the celebrated fossil collector and palaeontologist Mary Anning. Some of her specimens have long, slender snouts and others have short, broad snouts.

Functional studies need excellent three-dimensional specimens, said Matt Williams of Bath Royal Literary and Scientific Institution, and the Lower Jurassic ichthyosaur fossils from Strawberry Bank in Ilminster are just that. Mary Annings fossils are amazing, but they are mostly squashed flat.

Our idea was to CT scan the specimens, said Dr Ben Moon, of Bristols School of Earth Sciences and a supervisor of the study. The scans allow us to make a detailed, 3D model of the skull in the computer, and it can then be tested for the likely forces experienced during biting.

After we had the models, we could stress test them, said supervisor Andre Rowe. We tested and confirmed the hypothesis that the slender-snouted ichthyosaur had a quick but weak bite, and the broad-snouted ichthyosaur had a slow but powerful bite.

Confirming the supposition was important, added author Professor Michael Benton. Its important we apply rigorous scientific approaches such as these engineering analyses. The two species of ichthyosaur presumably chased fast-moving prey (the fast biter) and slower, tough-shelled prey (the slow, powerful biter).

Sarah Jamison-Todd, who completed the work as part of her MSc in Palaeobiology said: I learned about CT scanning, model construction, and biomechanical testing using standard engineering software that is used to test how buildings and large structures bend.

Prof Benton concluded: Modern predators like sharks and killer whales tend to eat anything they can, so it is exciting to be able to show that in the Jurassic there were definite specialisations. The work can be extended to explore other marine reptiles such as plesiosaurs and crocodiles, so we get a detailed picture of these amazing and alien worlds of the Jurassic oceans.

Paper:

Dietary niche partitioning in Early Jurassic ichthyosaurs from Strawberry Bank by Sarah K. Jamison-Todd, Benjamin C. Moon, Andre J. Rowe, Matt Williams, and Michael J. Benton inJournal of Anatomy.

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October: Ichthyosaurs diet | News and features - University of Bristol

Americans love to eat out, yet research from The Hartman Group shows how restaurant offerings often present challenges to individual eating approaches.

By Laurie Demeritt Published: October 3, 2022

Americans love to eat out, and yet recent research The Hartman Group found in our Modern Approaches to Eating report details how restaurant offerings often present challenges to individual eating approaches (notably diets) as well as decisions that relate to ordering take out and celebrating.

We found that with all the issues relating to managing a healthy weight today as voiced by consumers (45% say are trying to lose weight), many believe that unchecked indulgence in treats, high-calorie beverages, and restaurant food is most often the culprit when they feel their diet has worsened. In fact, 3 in 10 consumers say their diets have gotten worse since prior to COVID-19 because they eat out more often.

While eating out more often has certainly benefited a restaurant industry struggling to work its way out of pandemic and economic-driven headwinds, our report finds that use of restaurants typically a site of more leniency and indulgence when it comes to health and wellness influence 35% of dieters to say they often do not adhere to their diets when dining out, followed by 22% who say the same when ordering take-out or delivery.

Much of the departure from normal eating behavior rests on the fact that restaurant occasions are often viewed as special instances where consumers feel like they can or should cheat or indulge. This often places foodservice-sourced occasions outside of the normal constraints of a consumers particular eating approach. As such, restaurants can also be viewed as a site of temptation that consumers may try to avoid when sticking to their specific diet or when a specific eating approach is a priority.

The research finds that for consumers pursuing specific diets and eating approaches across diets, dining out is a top situation when eating rules are set aside, though the specific challenges with dining out differ by diet. For diets that rely on the inclusion or exclusion of specific types of food (e.g., low carb, whole foods, free-from, vegan or vegetarian), the right options may simply not be available on the menu. For example, among consumers who say they followed a low-carb diet in the past year, 27% say a major challenge to their diet is restaurants often not offering the right food.

When consumers choose to pursue a specific diet or eating approach, their own willpower is just one of many factors they must contend with. Some of the most complex and intractable challenges that consumers face are related to the social dynamics that pervade their lives at every level, from intimate family interactions to experiencing the effects of broad cultural trends at a restaurant. Foodservice operators looking to win over the trust and loyalty of consumers must tread the fine line between providing options that facilitate adherence to chosen diets and eating approaches without perpetuating a culture of dieting that makes consumers feel as though every food and beverage choice will make or break their health or ability to reach or maintain a desired weight.

While celebrating and indulging while eating out often create conflict for consumers trying to follow specific eating approaches, restaurants have made some progress in terms of assisting: Menus tend to reflect cultural and dietary trends, meaning that as a particular eating approach, diet or dietary restriction becomes more well known or widespread, more options tend to show up in foodservice. This can provide appropriate options for consumers who adhere to such eating approaches and can even help them to explore new dishes or cuisines that fit their unique needs.

Consumer strategies for aligning their diet or eating approach with their lifestyle can serve as inspiration to companies looking to better understand how food and beverage choices are made and what types of options can meet specific consumer needs.

Looking forward, in terms of how a diverse landscape of headwinds experienced by consumers impact eating out, food shopping and food procurement in general, our newest study, Food Sourcing in America 2022 builds on over 20 years of Hartman Group shopper and eating occasion research to provide insights into how consumer sentiments and behaviors will impact the food and beverage marketplace both today and in the future.

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As CEO of The Hartman Group, Demeritt drives the vision, strategy, operations and results-oriented culture for the companys associates as The Hartman Group furthers its offerings of tactical thinking, consumer and market intelligence, cultural competency and innovative intellectual capital to a global marketplace.

________________________________________________If you liked this article, sign up for SmartBriefs free email newsletterfrom the National Restaurant Association. Its among SmartBriefs more than 250 industry-focused newsletters.

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Consumer vs. restaurant: Hartman research on the challenges of eating out - Smartbrief

It seems like everybody is experimenting with elimination diets these days. From gluten-free to no-carb options, the dairy-free diet is another eating pattern where it can be difficult to separate fact from fad.

Yet scientific evidence suggests dairy can cause adverse health effects like inflammation especially if you have a sensitivity or intolerance. Not to mention, its been linked to acne and digestive issues too.

So is going dairy-free just another flash in the pan or a genuine development in the field of nutrition? Well cover everything you need to know about following a dairy-free diet, from potential benefits to deficiencies you may need to consider.Our guide to the best milk alternative also weighs up your options if you are doing dairy-free.

However, it is still important to consult a healthcare professional about specific dietary choices for you, especially if you are thinking of eliminating an entire food group from your diet.

Simply put, a dairy-free diet is one in which you dont consume dairy products of any kind, from any animal not just cows. This means no milk, cheese, cream, and no dairy ingredients in any of the food you consume. People who follow a dairy-free diet can usually still eat eggs, unless another principle of their diet or lifestyle warrants otherwise.

Brooke Jacob, a registered dietitian and program manager with ChristianaCare (opens in new tab), says that there may be some benefits to going dairy free, but these depend on what dairy products you consume. You increase your risk of heart disease if you consume high-fat dairy products, such as whole fat cheeses, yogurts, ice-cream, butter and cream, due to their saturated fat content.

Low-fat dairy products are a good source of vitamin D and calcium, she says. Certainly, for people who do not tolerate dairy products, avoiding dairy would be ideal.

Brooke Jacob is a registered dietitian at ChristianaCare. She holds a Bachelor of Science in Applied Nutrition from the University of Delaware and a Master's in Health Promotion.

In addition to improved gut health and decreased risk of heart disease, cutting cows milk from your diet may also help to clear up acne, according to the American Academy of Dermatology Association (opens in new tab). Cutting dairy has also been shown to improve digestion and reduce inflammation in some people. This is because dairy contains a naturally-occuring sugar called lactose which requires an enzyme called lactase to break down. People with lactose intolerance dont produce enough of this enzyme to break lactose down, which is what causes bloating and indigestion.

However, when it comes to the question of inflammation there are mixed opinions. Jacob says: It has not been proven that dairy products contribute to inflammation. However, you may be at greater risk for heart disease if you consume a diet that includes higher-fat dairy products, due to the increased intake of saturated fats.

While there is speculation that a dairy-free diet is helpful for people with polycystic ovary syndrome or rheumatoid arthritis, more consistent research is needed before making that claim. People who feel that dairy may be a cause of their inflammation or poor health should consider conducting an elimination diet and, over a period, remove dairy products. They can subsequently and slowly reintroduce low fat, heart healthy dairy products to see if their symptoms resurface after eliminating dairy foods.

While there are legitimate reasons for cutting things out, its important to make sure youre getting enough nutrients if you decide to eliminate an entire food group from your diet.

When following a dairy-free diet, you should look for additional calcium sources to meet your daily calcium needs, says Jacob. Dairy products also provide high-quality protein. Many non-dairy milk alternatives, depending on the source, contain added sugar and little protein. Buying the unsweetened version is recommended. Furthermore, vegan cheese is often made with coconut oil, which increases the saturated fat content when compared to a reduced fat dairy cheese. It is important to read the nutrition facts labels to ensure your non-dairy alternatives are the best choice for you and your health.

One risk that comes with restricting calcium intake is osteoporosis. However, if you can make sure youre getting enough protein and calcium from non-dairy alternatives, such as greeny leafy vegetables and sardines, you can likely avoid health risks associated with the diet, as is true with most elimination diets. However, its always important to discuss changes like this with a dietitian or nutritionist if youre unsure.

There are people for whom a dairy-free diet would be the most beneficial. Specifically, those with food allergies, intolerances, and sensitivities should most likely look into some kind of elimination diet.

A dairy-free diet or even a lactose-free diet is recommended to those with food allergies or intolerances who might experience bloating, abdominal pain or other gastrointestinal issues that come from dairy products, says Jacob.

Dairy and lactose tend to be a subset of foods with a high rate of sensitivity and intolerance. According to The Lancet Gastroenterology and Hepatology (opens in new tab) journal, experts estimate that 68% of the worlds population has some form of lactose malabsorption. Given this, it makes sense that dairy-free diets have a positive impact on so many people. While dairy-free diets may not be necessary for those who dont have any food sensitivity it is one of the most common sensitivities.

If youre going dairy free, you may be at a loss as to exactly what you can eat. While this depends on other factors within your diet as well as your reason for going dairy free you can rely on cutting out milk, cream, yogurt and cheese. However, there are plenty of dairy-free alternatives that you can seek out.

You can choose protein-rich options that are non-dairy, such as soy milk or pea protein milk. Most non-dairy products are typically fortified with calcium, vitamin D and other nutrients that you will find in dairy milk, says Jacob.

While not free from dairy, there are lactose-free products that would suffice if youre just working with a food sensitivity or intolerance. In terms of meals, foods like grains, fruits, vegetables, meat, nuts, seeds and eggs are all fair game. It might take some initial adjustment but once you find foods that work for you, and replacements you enjoy, it should be much smoother sailing.

While going dairy free might not be the best choice for everyone, there are people for whom it could bring a great benefit. Of course, you should always make sure you speak with your doctor or a dietitian to formulate the best plan for you.

This article is for informational purposes only and is not meant to offer medical advice.

More:
Dairy-free diet: Pros, cons and how it works - Livescience.com

Testosterone is essential for your reproductive and general health. Certain foods and lifestyle changes may encourage your body to produce more of this hormone.As you age, your bodys testosterone production naturally decreases, according to 2022 research. Some medications and health conditions can also cause low levels of testosterone.

Low testosterone, also known as hypogonadism, can affect your bone health, sex drive, and mood.

Regardless of what causes the decrease, it is important to work with a medical professional to return your levels to a healthy range for you. In some cases, you may need testosterone replacement therapy, but you can also try to increase this hormone naturally.

Keep reading to learn which foods to eat and which to avoid to increase your bodys testosterone production.

Research suggests that honey enhances serum testosterone levels in males. Serum testosterone refers to testosterone found in the blood.

In a peer review of studies from 2019, researchers found that honey may enhance the bodys luteinizing hormone production. The luteinizing hormone stimulates testosterone production.

Other factors, like honeys antioxidant properties, may enhance the performance of Leydig cells. These cells are responsible for testosterone production.

Consuming eggs may increase your testosterone levels, but make sure you consume the yolk. The yolk of one medium egg contains about 225 milligrams (mg) of cholesterol. Your body uses cholesterol to make testosterone.

One 2021 study examined the effect of consuming just egg whites versus whole eggs. In the study, the group who consumed whole eggs experienced an increase in testosterone levels.

A 2021 study indicates that diets low in beans and legumes may have links to low testosterone levels.

Researchers in 2020 also linked low zinc levels to hypogonadism in males. Separately, researchers in 2018 linked low protein intake to hypogonadism in a study on rats.

Beans and legumes are high in protein and zinc.

In fact, 100 grams (g) of dried black beans contain 24.4 g of protein and 3.37 mg of zinc. For reference, the National Institutes of Health (NIH) recommends 11 mg of zinc for males and 8 mg for females daily.

The amount of protein you need varies based on your activity level and body weight, per 2016 research.

Research suggests that magnesium increases free and total testosterone values in males. Free testosterone refers to testosterone that, unlike most of your testosterone, is not bound to a protein in your blood.

One particular 2014 study demonstrated an increase in magnesium consumption leads to an increase in testosterone in men. The increase occurred in both athletes and people who live a sedentary lifestyle.

Dark leafy greens and vegetables contain high magnesium levels. In fact, 100 g of spinach contains 93 mg of magnesium.

The NIH recommends 400420 mg of magnesium daily for males and 310320 mg for females.

Avocados are another good source of magnesium. The U.S. Department of Agriculture reports that 100 grams of avocado contain 29 mg of magnesium.

There is also another reason why avocados may increase testosterone. A 2015 research review states that this fruit contains boron, a chemical element linked with increased testosterone.

Increased boron intake may relate to higher levels and better use of testosterone in the body, according to the same review.

However, a 2018 study suggests that supplementing with boron supplementation is likely ineffective for increasing testosterone levels specifically for athletic performance purposes.

One 2020 study found a correlation between fish oil supplementation and higher free testosterone in males. Other research from 2020 also suggests a positive relationship between DHA-enriched fish oil and increased testosterone in males.

You do not need to take a supplement to get fish oil into your diet. Fatty fish contain high levels of fish oil.

Types of fatty fish include:

A 2018 study by researchers at Taipei Medical University suggests that following a diet high in Western-style foods may decrease serum testosterone levels. These Western-style foods include bread, pastries, dairy products, and desserts.

The study participants who ate diets high in these foods and ate out often had lower serum testosterone levels.These diets were also low in homemade meals and leafy greens.

Learn more about low testosterone levels.

Exercising is good for your overall health, including your hormone health, 2020 research suggests. Avoiding testosterone-affecting behaviors can also help increase levels naturally.

One peer review of studies in 2016 examined the effects of smoking cigarettes and testosterone levels. The results suggest that smoking cigarettes may actually increase testosterone levels in males. This is because nicotine prevents your body from disposing of testosterone.

Yet other researchers in an older 2007 study noted that this correlation might mask borderline hypogonadism.

Read our tips for quitting smoking.

BPA exposure can also decrease testosterone in males, a 2019 research review suggests. Avoiding plastics with this chemical may help with low levels.

Learn more about BPA plastics.

Fish oil, zinc, and magnesium supplements may increase testosterone. You should always consult with your doctor before starting a new supplement. Additionally, taking certain testosterone-boosting supplements may pose a health risk, according to a 2018 case report.

The Food and Drug Administration (FDA) does not extensively regulate dietary supplements. Contact your doctor before starting use.

Here are some frequently asked questions about testosterone.

How can I raise my testosterone levels fast?

Eating a nutrient-rich diet, exercising, and avoiding activities that lower your testosterone levels may help raise your testosterone levels quickly.

Hormone replacement therapy may be the fastest option for aging males experiencing symptoms of low testosterone, per 2021 research.

Does milk increase testosterone?

There is conflicting information on whether milk increases testosterone. Researchers at the National Taipei University of Nursing and Health Sciences hypothesized in 2021 that low fat dairy products may have a positive effect on male fertility, whereas full fat dairy products may have a negative effect.

Yet they note that more research is necessary to draw a conclusion.

Nutrient- and antioxidant-rich foods may boost your bodys ability to produce testosterone. Eating a diet high in fatty fish, avocados, and leafy greens can have a positive effect on your overall health.

Other natural methods for increasing your testosterone include exercising. While some supplements may improve your testosterone levels, you should talk with your doctor before taking any of these.

Read this article:
Foods That Boost Testosterone: 7 Options and How They Work - Healthgrades

A registered nurse explains how peanut butter and diabetes can coexist in a healthy meal plan. In fact, the salty snack may even help you control your blood sugar.

Rich and creamy with the right amount of salty sweetness, peanut butter is a staple for a reason. It adds a punch of protein to quick snacks and keeps you full until dinnertime.

Its also a high-calorie food, so it can be confusing for people with diabetes. Here are a few tips to keep in mind before scooping up a spoonful of healthy peanut butter.

Yes, in moderation. Natural peanut butter is considered safe for people with diabetes. Its best to avoid the low-fat varieties of peanut butter. They sound healthybut most brands simply add more sugar to make up for less fat. This can spike blood sugar levels and leads to more daily carbohydrates.

Studies have shown that when people with type 2 diabetes follow a low-carb diet, they can reap health benefits from adding peanuts to their diets. By replacing certain foods with peanuts or natural peanut butter, its possible to lose weight, improve blood sugar control and regulate the amount of fat in the blood (also known as blood lipid level).

Peanut butter also helps control blood sugar in those who dont have diabetes. In fact, eating peanut butter may even lower the risk of developing type 2 diabetes. Peanut butter is rich in unsaturated fats that help the body regulate insulin and blood sugar levels. Peanuts are also rich in magnesium. Research shows that diets rich in magnesium can be protective against diabetes.

Not a fan of peanut butter? You can reap many of the same benefits with almond butter.

Peanut butter can get a bad rap for being high in calories. A two-tablespoon serving of peanut butter contains about 188 calories, 7.7 grams of protein, 6.9 grams of carbohydrates and 2.4 grams of saturated fat. When enjoyed in moderation, peanut butter can be a healthy part of your diabetes-friendly meal plan.

No, natural peanut butter will not raise blood sugar. In fact, it could stabilize your numbers.

A 2018 study found that eating two tablespoons of peanut butter with white bread and apple juice led to a significantly lower blood glucose spike when compared with white bread and juice alone. The protein and healthy fats in peanut butter help our bodies avoid a blood sugar spike (and eventual crash).

Adding peanut butter to your breakfast routine may aid in blood sugar control throughout the day. A 2012 study found that when women with obesity ate peanuts or peanut butter in the morning, they were more likely to be able to manage their blood sugar levels throughout the day.

Peanut butter is a high-calorie food, so its important to enjoy in moderation. Try replacing some refined carbs or processed meats with peanut butter. This will help avoid adding too many calories to your healthy eating plan.

When choosing peanut butter at the store, opt for a natural variety with as few ingredients as possible. Avoid any brands that add sugar or other sweeteners. Ditch any low-fat varieties because they are typically loaded with sugar. Some brands use partially hydrogenated oils in their peanut butter. These oils have been linked to heart disease, so skip those as well.

To choose the best peanut butter for you and your health, start by reading the ingredient list. Crazy Richards 100% Peanuts Peanut Butter has one ingredient: peanuts! Learn more about how to shop for healthy peanut butter.

You can eat peanut butter with all kinds of healthy diabetes snacks. Here are a few of our favorite ideas:

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Peanut Butter and Diabetes: Can They Work Together? - Taste of Home

ALPINE The 2022-2023 academic year marks the 15-year anniversary for Borderlands Research Institute, which was launched at Sul Ross State University in the fall of 2007, a press release detailed.

Since then, the organization has been a key player in collaborative wildlife research in the Trans-Pecos while offering meaningful graduate projects for students enrolled in the Natural Resource Management program at Sul Ross.

The mission of the Borderlands Research Institute is to conserve the natural resources of the Chihuahuan Desert Borderlands through research, education, and outreach.

A major component of that mission entails supporting graduate students as they work on various wildlife and habitat projects. Wildlife studies cover many species, including desert bighorn sheep, mule deer, pronghorn, kit foxes, black bears, mountain lions, grassland birds, hummingbirds, small mammals and more. Research also includes the study of wildlife habitat, livestock, and rangeland relationships.

The goal of these projects is to learn more about the wildlife in the Big Bend region, including about their diets, factors influencing their survival, the boundaries of their range, habitat selection, and inter-species overlap.

Fifteen years ago, there werent any organizations dedicated to this kind of work in the Trans-Pecos.

Dr. Louis A. Harveson, who is the Dan Allen Hughes, Jr., Endowed Director and founder of BRI, as well as the newly appointed Associate Provost of Research and Development at Sul Ross, recalls seeing an opportunity for this type of institute at the university when he was a new hire almost 25 years ago.

Harveson first arrived to teach in the Natural Resource Management program at Sul Ross as a young PhD graduate of the Caesar Kleberg Wildlife Research Institute based in South Texas.

Of all places in the state, the Trans-Pecos, with its intense variety of wildlife and vast landscapes, makes for the most compelling outdoor research laboratory, Harveson stated in the press release. I was inspired by the Caesar Kleberg Wildlife Research Institute model and began thinking about what the possibilities might be for a similar organization in West Texas.

Sul Ross State University is surrounded by significant state managed lands, including Elephant Mountain and Black Gap wildlife management areas and Big Bend Ranch State ParkTexass largest state-managed park, plus Big Bend National Park along the border. But most importantly, ranchers have been actively managing large tracts of ranchlands for livestock production and hunting for many generations. There was clearly a need for science-based wildlife and land management research dedicated to this region.

All the ingredients were here to build a successful wildlife research organization, Harveson stated in the press release.

With the support of the administration at Sul Ross State University, the Borderlands Research Institute was born. It was a natural expansion of long-lasting partnerships between private landowners, the Natural Resource Management program at Sul Ross, and cooperating state, federal, and non-governmental organizations that were already in place.

Since then, those relationships have blossomed.

Chairman of the BRI advisory board Dan Allen Hughes, Jr., has been involved since day one. What attracted him to the organization was its ability to address important wildlife issues at the landowner level. Other parts of Texas had resources available to landowners regarding wildlife and habitat management, and there was a need for that in West Texas.

Hughes grew up as an active hunter and outdoorsman all over Texas, and has held leadership positions in a variety of organizations, including as Chairman of the Texas Parks and Wildlife Commission.

His family stewards a ranch in West Texas in Culberson County, and while developing a management program for the wildlife there, he wondered what the home range was for mule deer bucks. No one in West Texas had a clear answer.

Enter the Borderlands Research Institute. BRI researchers conducted one of the most comprehensive studies on mule deer using the latest technology in tracking collars to follow the animals for five years. The results showed a much larger home range than was expected, approximately 15,000 acres on average for adult males. Some bucks would roam for as many as 20 to 30 miles before returning to their home base.

It all comes back to BRI doing studies that have never been done in the Trans-Pecos, Hughes stated in the press release.

The record of sound, peer-reviewed research established by BRI, as well as the organizations successful growth trajectory, prompted Sul Ross State University to appoint Harveson as Associate Provost of Research and Development, a campus-wide position. The position promotes, facilitates, and supports research, education, scholarly work, creative services, outreach activities and external funding relevant to the research centers and institutes at Sul Ross.

Dr. J. Carlos Hernandez, SRSU Interim President, praised the work of BRI, saying, The BRI encompasses so much of what makes Sul Ross State University unique. Their research has an impact outside of West Texas, from the environment to the economy and beyond. The recent appointment of BRIs director, Dr. Louis Harveson, to Associate Provost of Research and Development, is indicative of the value we see in the institutes work.

BRI staff has grown from a couple of professors in the beginning, to now include a handful of post-doc researchers, four endowed positions, support staff, and a communications team. Collectively, they produce multiple research papers, newsletters, scientific publications and reports each year.

Our whole purpose is to share data with landowners and land managers about how wildlife and landscapes are most effectively conserved and managed, Harveson stated in the press release.

The transparency with which the organization operates and its emphasis on outreach has helped BRI gain its reputation.

A lot of people know BRI; its very well respected. Biologists, ranchers, conservationists recognize the good work BRI has done with Trans-Pecos wildlife, and they appreciate the value of science-based research to guide management decisions, Hughes stated in the press release.

BRI has grown to support 20-25 research projects annually and has graduated 100 masters degree candidates so far. Of those, many have found employment with state and federal resource agencies, ranches, and as private consultants. Conservatively, these graduates now influence management decisions on over 31 million acres in Texas.

To celebrate its 15-year anniversary, the Borderlands Research Institute will be sharing spotlights on its top achievements and research projects over the next academic calendar year. The celebration will culminate with a museum exhibit of research photos and memorabilia at the Museum of the Big Bend on the Alpine campus of Sul Ross State University in the summer of 2023, with details to be announced. Follow Borderlands Research Institute on social media for more anniversary highlights.

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BRI celebrates 15 years of conservation research in the Trans-Pecos - Odessa American

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Nutrition and physical activity are important parts of a healthy lifestyle when you have diabetes. Along with other benefits, following a healthy meal plan and being active can help you keep your blood glucose level, also called blood sugar, in your target range. To manage your blood glucose, you need to balance what you eat and drink with physical activity and diabetes medicine, if you take any. What you choose to eat, how much you eat, and when you eat are all important in keeping your blood glucose level in the range that your health care team recommends.

Becoming more active and making changes in what you eat and drink can seem challenging at first. You may find it easier to start with small changes and get help from your family, friends, and health care team.

Eating well and being physically active most days of the week can help you

You may worry that having diabetes means going without foods you enjoy. The good news is that you can still eat your favorite foods, but you might need to eat smaller portions or enjoy them less often. Your health care team will help create a diabetes meal plan for you that meets your needs and likes.

The key to eating with diabetes is to eat a variety of healthy foods from all food groups, in the amounts your meal plan outlines.

The food groups are

Learn more about the food groups at the U.S. Department of Agricultures (USDA) ChooseMyPlate.gov.

Eat foods with heart-healthy fats, which mainly come from these foods:

Use oils when cooking food instead of butter, cream, shortening, lard, or stick margarine.

Foods and drinks to limit include

Drink water instead of sweetened beverages. Consider using a sugar substitute in your coffee or tea.

If you drink alcohol, drink moderatelyno more than one drink a day if youre a woman or two drinks a day if youre a man. If you use insulin or diabetes medicines that increase the amount of insulin your body makes, alcohol can make your blood glucose level drop too low. This is especially true if you havent eaten in a while. Its best to eat some food when you drink alcohol.

Some people with diabetes need to eat at about the same time each day. Others can be more flexible with the timing of their meals. Depending on your diabetes medicines or type of insulin, you may need to eat the same amount of carbohydrates at the same time each day. If you take mealtime insulin, your eating schedule can be more flexible.

If you use certain diabetes medicines or insulin and you skip or delay a meal, your blood glucose level can drop too low. Ask your health care team when you should eat and whether you should eat before and after physical activity.

Eating the right amount of food will also help you manage your blood glucose level and your weight. Your health care team can help you figure out how much food and how many calories you should eat each day.

If you are overweight or have obesity, work with your health care team to create a weight-loss plan.

The Body Weight Planner can help you tailor your calorie and physical activity plans to reach and maintain your goal weight.

To lose weight, you need to eat fewer calories and replace less healthy foods with foods lower in calories, fat, and sugar.

If you have diabetes, are overweight or obese, and are planning to have a baby, you should try to lose any excess weight before you become pregnant. Learn more about planning for pregnancy if you have diabetes.

Two common ways to help you plan how much to eat if you have diabetes are the plate method and carbohydrate counting, also called carb counting. Check with your health care team about the method thats best for you.

The plate method helps you control your portion sizes. You dont need to count calories. The plate method shows the amount of each food group you should eat. This method works best for lunch and dinner.

Use a 9-inch plate. Put nonstarchy vegetables on half of the plate; a meat or other protein on one-fourth of the plate; and a grain or other starch on the last one-fourth. Starches include starchy vegetables such as corn and peas. You also may eat a small bowl of fruit or a piece of fruit, and drink a small glass of milk as included in your meal plan.

You can find many different combinations of food and more details about using the plate method from the American Diabetes Associations Create Your Plate.

Your daily eating plan also may include small snacks between meals.

Carbohydrate counting involves keeping track of the amount of carbohydrates you eat and drink each day. Because carbohydrates turn into glucose in your body, they affect your blood glucose level more than other foods do. Carb counting can help you manage your blood glucose level. If you take insulin, counting carbohydrates can help you know how much insulin to take.

Carbohydrate counting is a meal planning tool for people with diabetes who take insulin, but not all people with diabetes need to count carbohydrates. Your health care team can help you create a personal eating plan that will best meet your needs.

The amount of carbohydrates in foods is measured in grams. To count carbohydrate grams in what you eat, youll need to

Most carbohydrates come from starches, fruits, milk, and sweets. Try to limit carbohydrates with added sugars or those with refined grains, such as white bread and white rice. Instead, eat carbohydrates from fruit, vegetables, whole grains, beans, and low-fat or nonfat milk.

In addition to using the plate method and carb counting, you may want to visit a registered dietitian (RD) for medical nutrition therapy.

Medical nutrition therapy is a service provided by an RD to create personal eating plans based on your needs and likes. For people with diabetes, medical nutrition therapy has been shown to improve diabetes management. Medicare pays for medical nutrition therapy for people with diabetes If you have insurance other than Medicare, ask if it covers medical nutrition therapy for diabetes.

No clear proof exists that taking dietary supplements such as vitamins, minerals, herbs, or spices can help manage diabetes.1 You may need supplements if you cannot get enough vitamins and minerals from foods. Talk with your health care provider before you take any dietary supplement since some can cause side effects or affect how your medicines work.2

Physical activity is an important part of managing your blood glucose level and staying healthy. Being active has many health benefits.

Physical activity

If you are overweight, combining physical activity with a reduced-calorie eating plan can lead to even more benefits. In the Look AHEAD: Action for Health in Diabetes study,1 overweight adults with type 2 diabetes who ate less and moved more had greater long-term health benefits compared to those who didnt make these changes. These benefits included improved cholesterol levels, less sleep apnea, and being able to move around more easily.

Even small amounts of physical activity can help. Experts suggest that you aim for at least 30 minutes of moderate or vigorous physical activity 5 days of the week.3 Moderate activity feels somewhat hard, and vigorous activity is intense and feels hard. If you want to lose weight or maintain weight loss, you may need to do 60 minutes or more of physical activity 5 days of the week.3

Be patient. It may take a few weeks of physical activity before you see changes in your health.

Be sure to drink water before, during, and after exercise to stay well hydrated. The following are some other tips for safe physical activity when you have diabetes.

Talk with your health care team before you start a new physical activity routine, especially if you have other health problems. Your health care team will tell you a target range for your blood glucose level and suggest how you can be active safely.

Your health care team also can help you decide the best time of day for you to do physical activity based on your daily schedule, meal plan, and diabetes medicines. If you take insulin, you need to balance the activity that you do with your insulin doses and meals so you dont get low blood glucose.

Because physical activity lowers your blood glucose, you should protect yourself against low blood glucose levels, also called hypoglycemia. You are most likely to have hypoglycemia if you take insulin or certain other diabetes medicines, such as a sulfonylurea. Hypoglycemia also can occur after a long intense workout or if you have skipped a meal before being active. Hypoglycemia can happen during or up to 24 hours after physical activity.

Planning is key to preventing hypoglycemia. For instance, if you take insulin, your health care provider might suggest you take less insulin or eat a small snack with carbohydrates before, during, or after physical activity, especially intense activity.4

You may need to check your blood glucose level before, during, and right after you are physically active.

If you have type 1 diabetes, avoid vigorous physical activity when you have ketones in your blood or urine. Ketones are chemicals your body might make when your blood glucose level is too high, a condition called hyperglycemia, and your insulin level is too low. If you are physically active when you have ketones in your blood or urine, your blood glucose level may go even higher. Ask your health care team what level of ketones are dangerous for you and how to test for them.Ketones are uncommon in people with type 2 diabetes.

People with diabetes may have problems with their feet because of poor blood flow and nerve damage that can result from high blood glucose levels. To help prevent foot problems, you should wear comfortable, supportive shoes and take care of your feet before, during, and after physical activity.

Most kinds of physical activity can help you take care of your diabetes. Certain activities may be unsafe for some people, such as those with low vision or nerve damage to their feet. Ask your health care team what physical activities are safe for you. Many people choose walking with friends or family members for their activity.

Doing different types of physical activity each week will give you the most health benefits. Mixing it up also helps reduce boredom and lower your chance of getting hurt. Try these options for physical activity.

If you have been inactive or you are trying a new activity, start slowly, with 5 to 10 minutes a day. Then add a little more time each week. Increase daily activity by spending less time in front of a TV or other screen. Try these simple ways to add physical activities in your life each day:

If you are sitting for a long time, such as working at a desk or watching TV, do some light activity for 3 minutes or more every half hour.5 Light activities include

Aerobic exercise is activity that makes your heart beat faster and makes you breathe harder. You should aim for doing aerobic exercise for 30 minutes a day most days of the week. You do not have to do all the activity at one time. You can split up these minutes into a few times throughout the day.

To get the most out of your activity, exercise at a moderate to vigorous level. Try

Talk with your health care team about how to warm up and cool down before and after you exercise.

Strength training is a light or moderate physical activity that builds muscle and helps keep your bones healthy. Strength training is important for both men and women. When you have more muscle and less body fat, youll burn more calories. Burning more calories can help you lose and keep off extra weight.

You can do strength training with hand weights, elastic bands, or weight machines. Try to do strength training two to three times a week. Start with a light weight. Slowly increase the size of your weights as your muscles become stronger.

Stretching exercises are light or moderate physical activity. When you stretch, you increase your flexibility, lower your stress, and help prevent sore muscles.

You can choose from many types of stretching exercises. Yoga is a type of stretching that focuses on your breathing and helps you relax. Even if you have problems moving or balancing, certain types of yoga can help. For instance, chair yoga has stretches you can do when sitting in a chair or holding onto a chair while standing. Your health care team can suggest whether yoga is right for you.

[1] American Diabetes Association. Foundations of care and comprehensive medical evaluation. Diabetes Care. 2016;39(suppl 1):S26 (Table 3.3).

[2] National Institutes of Health, Office of Dietary Supplements. Dietary supplements: what you need to know.ods.od.nih.gov/HealthInformation/DS_WhatYouNeedToKnow.aspx. Reviewed June 17, 2011. Accessed June 21, 2016.

[3] U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion. Physical Activity Guidelines for Americans, 2nd edition.Washington, DC: U.S. Department of Health and Human Services; 2018. https://health.gov/paguidelines/second-edition/. Updated January 14, 2019. Accessed January 14, 2019.

[4] Yardley JE, Sigal RJ. Exercise strategies for hypoglycemia prevention in individuals with type 1 diabetes. Diabetes Spectrum. 2015;28(1):3238.

[5] Colberg SR, Sigal RJ, Yardley JE, et al. Physical activity/exercise and diabetes: a position statement of the American Diabetes Association. Diabetes Care. 2016;39(11):20652079.

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Diabetes Diet, Eating, & Physical Activity | NIDDK

If youre looking for a jumpstart on your postpartum weight loss journey, read on for some specific tips recommended by experts.

As with any weight loss journey, slow and steady is the name of the game. Focus on good nutrition with healthy choices and portions, says Dr. Roskin. Eating foods high in fiber can help curb hunger and has been associated with weight loss. Mindfully incorporating protein into your diet has also been associated with decreasing appetite and improved weight loss, continues Dr. Roskin.

While its totally okay to occasionally indulge in a cookie or two, Dr. Roskin suggests avoiding refined carbohydrates, which are foods that contain high amounts of simple sugars and low amounts of fiber and other nutrients, such as desserts and white bread, when you can. They can be associated with weight gain and dont add much nutritional value, she says.

Some alternatives to refined carbohydrates include whole wheat bread, brown rice and quinoa.

If you come up with an ambitious exercise routine that doesnt actually spark joy, you likely wont stick with itso instead, find a type of exercise that really makes you happy. New moms are going to be really tired, says Dr. Ludgin. If youre not into running, I dont recommend that, because it wont make you happy. Go for walks with your new baby or go for walks on your own to give yourself personal time.

While more research is needed to truly determine whether or not breastfeeding has a huge impact on weight loss, because it burns calories, it can often be a solid starting point. Even if you are unable to exclusively breastfeed, pumping may also provide a boost in calorie burning, as the two mechanisms are very similar.

When working to lose weight postpartum, remember to go easy on yourself. The first year with a baby can present a whole host of new challenges, so consider stepping into the weight loss process gradually, and with patience.

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Postpartum Weight Loss: What To Know About Exercise And Diet After Birth - Forbes

Rapid weight loss diets have long been marred with controversy and branded unhealthy, much like crash dieting to shift as much body weight as possible in a short space of time. But Dr Michael Mosley revealed that numerous studies have in fact proven the opposite and explained that if people do it "safely and properly" then they are "much more likely to succeed" than if they followed slower diets.

He referenced research conducted by weight loss specialist Professor Susan Jebbfrom Oxford University, who found rapid weight loss is the better option.

He said during an interview with the House of Wellness: "I was absolutely gobsmacked when I came across this research.

"Professor Susan Jebb told me that they know that the amount of weight you lose in the first four weeks [of a diet] predicts weight loss the next six months, a year, two years and five years, but rapid weight loss is motivating."

He recalled she set out to do big trial that would prove rapid weight loss is a "terrible idea", but she ended up proving the exact opposite.

READ MORE:Diet: Expert warns against common mistake

On his Fast 800 diet, the TV doctor explained the foods are protein-rich as well as high in fibre and healthy fats.

Despite eating 800 calories a day, they are calories well spent in the form of foods that are consumed within a low-carb Mediterranean diet in order to feel full.

If following this weight loss technique, Dr Mosley recommends that adults consume at least 60g of protein daily.

If a person is wanting to burn fat fast, he suggests they up their protein intake to a larger amount.

READ MORE:Michael Mosley weight loss: Remove three foods to stay slim

He also claims that those who eat less than the recommended amount of protein could be harming their metabolic rate.

The diet guru said: "Your body will cannibalise your muscles and your metabolic rate will go down.

"Its really important to have a decent amount of protein, which is 50-70g a day.

"You can mainly get protein from meat or from fish, and you can also get it from legumes, but you have to eat rather more."

According to Healthline, a protein-rich diet helps to boost the metabolism as well as lead to an automatic reduction in calorie intake and cravings.

This is because high-protein foods help to suppress appetite, keeping slimmers fuller for longer.

"The reason for protein is you need it for your muscle," Dr Mosley said, revealing the Fast 800 also includes protein shakes or protein bars to help people increase their intake of the macronutrient.

"We do have meal replacement shakes which are very rich in protein and were also aiming to produce protein boosters, to help people who might otherwise struggle with it," he added.

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Michael Mosley on the success of rapid weight loss diets - 'I was gobsmacked!' - Express

Heavy periods, pain and nausea. The symptoms of endometriosis arent just distressing, they interfere with your day-to-day life.

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When you have endometriosis, cells that are very similar to the cells from your endometrium (lining of your uterus) grow in other parts of your body. The cells may stick to your bladder, fallopian tubes or other organs. Then, the cells try to shed during your period but the blood has nowhere to go.

The trapped blood from the misplaced cells causes inflammation of nearby organs and tissues. This inflammation can lead to endometriosis symptoms like pain, fatigue and digestive problems, as well as, in some cases, infertility.

But an endometriosis diet could be the key to relief from the agony. Registered dietitian Courtney Barth, RD, explains which foods could help fight endometriosis symptoms and which ones make them worse.

Inflammation and high estrogen levels can make endometriosis symptoms worse. And your diet can influence both factors.

Food plays an important role in helping your body fight inflammation and balance estrogen, says Barth. Many people find that the right diet can significantly reduce endometriosis symptoms.

Estrogen is a key hormone, and you need some of it for normal functioning. But too much estrogen can aggravate endometriosis symptoms like cramping and pain. Thats where food and fiber can come to the rescue.

Your body gets rid of excess estrogen in the stool, explains Barth. You should have a healthy bowel movement every day. If you dont, you probably have constipation, and your estrogen levels could be too high.

Kick constipation and extra estrogen to the curb by filling up on fiber. Adults should eat 35 grams of fiber every day, says Barth.

You can boost your fiber by eating more:

Just be sure to increase your fiber intake gradually. Adding a lot of fiber at once can cause bloating, gas and digestive discomfort, says Barth. Raise your fiber intake slowly and drink plenty of water to minimize these side effects. Ground flaxseed is packed with fiber, so dont eat more than 3 tablespoons per day.

Endometriosis is an inflammatory condition, so inflammation makes symptoms worse. Omega-3 fats can calm inflammation from endometriosis. Good food sources of omega-3s include:

Monounsaturated fats also have anti-inflammatory power. Theyre found in:

Calcium gets a lot of attention as an important mineral. But if you have endometriosis, make sure youre also getting magnesium and zinc.

Magnesium helps with menstrual cramps, says Barth. Its a natural muscle relaxer. Magnesium-rich foods include:

Zinc regulates your menstrual cycles, which is important for hormonal balance. Zinc helps your body ovulate, or release an egg, explains Barth. When you ovulate, you produce progesterone, which balances out estrogen. Ovulating is also necessary if youre trying to get pregnant.

The highest sources of zinc are animal sources. So if you eat a vegetarian or vegan diet, ask your doctor if you should take a zinc supplement. Good sources of zinc include:

Certain foods can worsen endometriosis pain by boosting inflammation or estrogen levels. Limit or avoid:

Some people with endometriosis find that a gluten-free or dairy-free diet helps them feel better. But it depends on the person.

If youve tried eating healthier and its not enough, then cutting out gluten or dairy is often the next step, says Barth. I usually recommend going gluten-free or dairy-free for at least a month. Then slowly add it back into your diet and see if your symptoms come back.

You can also pinpoint problem foods with the low-FODMAP diet. The low-FODMAP diet is designed for people with irritable bowel syndrome, but it can work with endometriosis, too, says Barth. If you follow it closely, you might find that certain foods trigger your endometriosis symptoms.

It might be tempting to pop some pills instead of updating your diet. But dont be quick to try supplements for endometriosis unless your doctor gives you the go-ahead.

Your doctor can run tests to see if youre deficient in certain nutrients, says Barth. Then, if your doctor recommends it, take supplements to fill any nutritional gaps. Supplements should be based on your health needs, not a one-size-fits-all approach.

Looking for some endometriosis-friendly meals? Try these recipes:

Endometriosis can be debilitating, but one part of managing it could be as close as your kitchen. If endometriosis is interfering with your life, try changing your diet, says Barth. It wont hurt, and it could really help.

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Endometriosis Diet: Foods to Eat and Avoid Cleveland Clinic