Category Archives: Diet And Food

The American professional player Serena Williams is regarded as one of the strongest athletes ever. She is the owner of 23 Grand Slams, an e-commerce fashion line, and is a mother to a 3-year-old daughter Olympia. But what most dont know about the former No. 1 is that she follows a strict plant-based diet on tour.

Adopted under the influence of tennis star and sister Venus Williams, the green diet was one Serena was never fond of before. However, to help her sister battle Sjogrens syndrome, the 39-year-old is following the regime ever since 2017.

Read More: All You Need to Know About the Autoimmune Disease Venus Williams is Suffering from

Williamss power-packed style of game is one of its kind; her fitness is known to all. Known for her brutal force, Serena has always maintained fitness as her topmost priority. It is one of the main reasons for her continued success, and she has held the top rank for 319 weeks.

With her comeback to tennis after her strenuous childbirth, the American champion has proved that anything is possible. This highlighted the importance of fitness which even with a vegan diet is required to attain massive success.

Having said that, the sisters are reportedly called chegans by Venus as they cheat sometimes with fish and chicken. At 39 and 40 years of age, Serena and Venus Williams still compete at the highest level in tennis.

Read More: Serena Williams And Her Fitness Guru Behind Her Comeback

Looking at the disposition of the 4 time Olympic Gold medal winner, it is only natural to wonder what her diet includes. Opening up on fridge essentials, Serena confessed, Coconut water, Gatorade (my favorite!), cucumbers, mint, kale, vegetables, ginger, and wheatgrass.

Leaving not much to the imagination, the American also opened up about her daily meals. They comprise a variety of items such as oats with strawberries, toasted Ezekiel bread, and more. She also enjoys brown rice with hemp and chia seeds and rarely includes chicken.

Serena Williams, as of today, is preparing for the upcoming major tournament, the 2021 Australian Open. She has claimed seven titles Down Under; her latest win was in 2017.

Also Read: Ana Ivanovic Confident Serena Williams Will Win 24th Grand Slam Title At US Open Or Wimbledon

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All You Need to Know About Serena Williams Vegan Diet - Essentially Sports

9NEWS Nutritionist Regina Topelson says a plant-based diet has many health benefits.

DENVER November is World Vegan Month, and vegan diets were a popular trend in 2019, but its not as important to identify as vegan or vegetarian as it is to eat a mostly plant-based diet.

Eating plant-based, as in the case of a Mediterranean diet, which was voted the healthiest diet in the world among health professionals, has many benefits.

Fiber

Plants contain fiber which is not only important in keeping you regular, but lowers your cholesterol. Fiber keeps your gut healthy and favors beneficial bacteria in your microbiome. The result is a stronger immune system because 70% of your immune system is in the gut, and decreased anxiety with sufficient production of happy and calm neurotransmitters like dopamine and serotonin.

Potassium

We also know that plant-based diets are high in potassium which helps to lower blood pressure. A real benefit when you think about the fact that heart disease is our number one killer in the United States. Which can be both silent and deadly, meaning your first symptom could be your last.

Diabesity

A plant-based diet helps control diabesity. It helps you control your weight and reduce risk of diabetes.

In short, a plant-based diet can not only add years to your life, but more importantly add life to your years.

Regina Topelson is a Registered Dietitian Nutritionist in private practice in Greenwood Village, a promoter or healthy eating and living, and member of the American College of Lifestyle Medicine. Find out more at lifewell-lived.com.

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These are the benefits of a plant-based diet - 9News.com KUSA

While its certainly sobering that cardiovascular disease is the number one cause of death in this country, the good news is that this is a health condition thats largely avoidable. According to the American Heart Association, heart disease is largely preventable if someone prioritizes regular exercise and a healthy diet. But healthy diet is sovague. It certainly doesnt help someone decide between having oatmeal or eggs for breakfast or whether its still cool to load your enchiladas up with extra cheese.

Demystifying a heart-healthy diet was the focus of a lecture by cardiologist Dariush Mozaffarian, MD, the dean of the Friedman School of Nutrition Science & Policy at Tufts University, at a recent health summit hosted by The Well. In his talk, Dr. Mozaffarian highlighted which foods were protective foods (aka linked to protecting against heart disease), foods to eat in moderation, and foods to minimize (because they are being detrimental for heart health). This simple framework helps make putting together a heart-healthy diet a bit easier. Keep reading for the full details.

Fruits, nuts, fish, veggies, plant oils (such as olive oil, avocado seed oil, and flaxseed oil), whole grains (such as quinoa, brown rice, barley, oats, millet, farro, sorghum), beans, and yogurt all form protective end of the food map; these are foods Dr. Mozaffarian says actively help prevent cardiovascular disease. Many of these foods give rise to new life, planted in the ground under the harshest of conditions, they nurture a new plant life into being. The thousands of trace [polyphenols] and other nutrients in these foods, needed to nourish a new plant as it is born, are what our bodies need as we age, Dr. Mozaffarian says, primarily referring to fruits, vegetables, and beans. Polyphenols benefit heart health because they increase protective HDL cholesterol (the good cholesterol) and help lower inflammation.

Watch the video below to learn more about the benefits of olive oil:

Dr. Mozaffarian adds that plant oils and fish both contain healthy fats, and yogurt contains active probiotics, which support gut health. To his point, nutrients in food arent just beneficial for one part of the body; whats good for your heart is good for the body in other ways too, such as brain health and gut health. Healthy fats, for example, are also important for brain health. And one study showed that participants who ate more than two servings of yogurt per week were 20 percent less likely to experience heart disease or strokes, showing its a food that benefits the gut and the heart.

Dairy, poultry, eggs, and unprocessed red meats all make up the middle of Dr. Mozzaffarians food map. In moderate amounts, these foods wont negatively impact heart health, but if you eat too much of them, it could put unnecessary stress on your heart.

The reason why dairy is recommended in moderation is that it has more saturated fats than unsaturated fatsand saturated fats, in excess, arent good for heart health. The same goes for red meat, which has more saturated fat than fish or plant-based proteins, like beans. The verdict on eggs is a bit more complicated. Some studies show that eating an egg every day can actually help lower the risk of cardiovascular disease. But eating more than that may be too much of a good thingwhich is why Dr. Mozaffarian recommends enjoying them in moderation.

Watch the video below to see what a registered dietitian of eggs:

Refined grains, starches, sugars, processed meats, and high-sodium foods all make up the harmful red section of the heart-healthy food map. Refined carbs and starches are rapidly digested, leading to spikes in glucose, which harms the liver, increases insulin and triglycerides, and lead to central weight gain and diabetes, he says. These carbs are also fully digested in the stomach and small intestine, starving the gut microbiome in the large intestine, leading to further health problems.

As for high-sodium foodswhich Dr. Mozaffarian says often include packaged foods and processed meatsthey are linked to raising blood pressure, which creates scarring in the blood vessels, heart, and kidneys. Processed meats may also have other preservatives that could increase the risk of diabetes, he adds, a condition that is associated with an increased risk of heart disease. A good rule of thumb is to keep your sodium intake under 2,300 milligrams a day.

It bears repeating that cardiovascular disease is largely preventable. What you eat now will impact you well into the futureand as this food map shows, theres still plenty you can keep on your plate.

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This Cardiologist-Approved Food Chart Takes the Guesswork Out of a Heart-Healthy Diet - Well+Good

Kosher and halal lifestyles often get lumped together. But while they do have some similarities, theyre very different diets.

Heres the 411 on all things kosher and halal.

Kosher and halal lifestyles are rooted in religious traditions that go back thousands of years. Both regulate what foods to eat along with how meat should be killed and prepped.

Kosher is a way of eating that follows Jewish dietary law. The word itself comes from the Hebrew word Kashrut, meaning proper or fit.

Halal means permissible or lawful in Arabic. Halal food follows the Islamic dietary law as described by the Quran. Foods that arent halal are haram (meaning prohibited or unlawful).

To be kosher, a mammal has to have split hooves and chew its cud (semi-digested food thats regurgitated and chewed a second time).

Kosher mammals:

Other approved animals:

Meat vs. dairy

Kosher peeps dont mix meat with dairy. The amount of time between eating meat after dairy (or vice versa) varies from person to person. But the standard is to wait 6 hours after eating meat before you eat dairy.

To eat meat after eating dairy, you have to:

Only certain types of meat are halal. Its OK to eat:

FYI: Mixing meat and dairy is allowed .

Each diet has a list of off-limits meats.

Eating any of these animals (or their byproducts) isnt kosher:

Haram (nonapproved) meats include:

Certain parts of a halal animal are also a no-go, including the animals:

Side note: According to kosher and halal rules, you cant eat an animal if it died of natural causes. (Bummer we were really craving roadkill cuisine.)

The way an animal is butchered is uber-important in kosher and halal households.

For meat to be 100 percent kosher, it needs to be slaughtered and cleaned under this set of rules:

For meat to be considered halal, it has to be slaughtered and cleaned within these guidelines:

The packaging of kosher and halal foods is labeled to let you know the foods have met all the necessary requirements. There are various certification agencies that give kosher or halal products the stamp of approval.

In the United States, the largest halal certification agency is the Islamic Food and Nutrition Council of America (IFANCA).

Kosher foods are certified by lots of different agencies across the country. The main five are Star-K, OK, OU, KOF-K, and CRC.

It isnt just about meat. Kosher and halal diets also offer guidelines for other types of food and how they should be prepared.

Since meat and dairy cant be eaten at the same time, you need to invest in two separate sets of utensils. That way theres no chance of cross contamination. Some Jewish households also have two separate kitchens, one for meat and one for dairy.

Fruits and veggies are cool for kosher folks as long as the produce doesnt contain any bugs.

PSA: Grape products have to be made by observant Jews. Otherwise, theyre not kosher .

Islamic dietary law states that dairy, yogurt, and cheese should be produced from halal-certified animals only.

You also have to ditch products that contain:

Halal folks also avoid alcohol and other intoxicants (sorry, fam this includes weed).

Different rules for holidays

More rules apply to kosher and halal lifestyles during certain times of the year.

For example, Jews cant eat chametz foods that contain leavened grains during Passover.

In Islam, Ramadan is a holy month of fasting. Observant Muslims abstain from eating and drinking (even water) from dawn till dusk.

Both kosher and halal can be hella healthy lifestyles. Just make sure you maintain a balanced diet full of vitamins, proteins, and other key nutrients.

Theres little to no research that proves a kosher or halal diet is better for you than a nonreligious diet but these styles of eating do have a few perks.

One of the best benefits of keeping kosher is that you know exactly how your meat has been processed, which might ensure better quality. In fact, lots of non-Jewish folks opt for kosher meat because of the way the animals are killed and processed.

Its also nice knowing there arent any unwelcome worms in your morning apple, since kosher produce is inspected for insects .

As with a kosher diet, sticking to halal means you know where your meat comes from. Some folks claim that animals suffer less under halal slaughter guidelines, but theres little proof of this.

Also, an alcohol-free lifestyle might be better for you in the long run. But more research is needed to find out whether occasional or moderate drinking leads to major health issues as compared to no drinking at all.

Read the rest here:
Kosher vs. Halal: What's the Difference? - Greatist

The 2-7 Los Angeles Chargers are not having an amazing season. That having been said, their rookie quarterback Justin Herbert is doing an impressive job under center. He's being touted as the front-runner for offensive rookie of the year, and if youve got him on your fantasy team, youre probably doing a little dance every Sunday. The issue seems to be on the other side of the ballthe Chargers are excelling at blowing leads. Still, the former Oregon Duck says he's just grateful to be doing what he loves every single day.

Im honored to be playing for a great organization, he says. Every week is another opportunity to play the game and Im ready to get after it." GQ caught up with him recently to chat about his diet, which involves lots of team-catered meals and a steady rotation of fast-food sub sandwiches.

GQ: When are you up in the morning?

Justin Herbert: The day starts out pretty early. I wake up at about 5 a.m., immediately brush my teeth and head out the door. I live about 15 to 20 minutes away from the facility, and I really look forward to the drive because it gives me a chance to just listen to music and unwind.

I can't eat very much in the morning. I kind of have a weak stomach, so maybe Ill reach for a Gatorade protein bar or two. I usually stick with the chocolate peanut butter flavor. We lift at 6 a.m. for about an hour, and then well have a couple of meetings. I usually have just the right amount of energy to get through all of this, and then at 9:00 or 10:00, I'll have two slices of bacon, three eggs over easy, and two slices of wheat toast.

Are you big on hydrating?

Definitely. I drink a lot of water throughout the day. Normally it's about five or six bottles. I try to drink at least one right when I wake up. I think hydration is really important, and we've done a good job of integrating that.

When you say weve done a good job, who is the we that you mention?

Well, we have a team nutritionist, but I really just mean the team. We make it a point to drink plenty of water.

Have you ever worked one-on-one with anyone to chat about your nutrition?

When I was training prior to the draft, I used a couple of food services that catered meals and had prepackaged meals ready to go for the day. When I did that, I was focused on low-dairy, low carb diets. It was a lot of protein. Now, since we're in season, I try to maintain my weight, and in that process I need to kick up the carbs a little bit.

Whats for lunch?

Well have whatever the team normally caters. So maybe its a sandwich or it's rice and chickensomething along those lines. In the afternoon, Ill usually stop by the smoothie station that we have at the facility. In my smoothie, I put in strawberries, banana, mango, pineapple, Greek yogurt, and vanilla whey isolate protein powder.

So youre a fruit smoothie but a peanut butter chocolate protein bar guy?

I like to mix it up, you know?

And dinner?

At night after we get off, I normally just honestly stop at Subway. That's kind of what I've been living off for the past couple of weeks. Normally I'll get two sandwiches. One is a steak and cheese and then the other is the chicken bacon ranch, both on their Italian herbs and cheese bread. Its been working for me. Its a good thing to pick up on the way home.

When youre not grabbing Subway, what are some other things you may do for dinner?

If I have enough time, I'm definitely barbecuing. I've got a Traeger grill in my backyard and a bunch of Snake River Farms meats. Any time I get a chance to throw some of those on the grill, its pretty great.

Do you have a sweet tooth?

I'm a big fan of mint chocolate chip ice cream and peanut butter cookies. But I've done a pretty good job over the past couple of months of staying away from that. Probably because I call it a night pretty soon after dinner, like at 8:10 or so. I get home at about 7:45. So I'll have dinner for like 15 or 20 minutes, and then its always right around 8:10 that I turn the lights off.

Thats pretty impressive.

I'm normally a night person and waking up early in the morning is not easy for me by any means. But it kind of comes with the job. It's something I have to do. So it's something that I've had to practice and it got easier over time. But it's still not easy at all.

"There is no greater motivator to lose weight than knowing that you are going to be mostly naked on television."

Originally posted here:
Justin Herbert Who Lives on Subway Sandwiches - GQ Magazine

Even in the winter, dermatologists recommend applying sunscreen if youre going to be outside for extended periods of time, like when youre running, cycling, or doing other outdoor activities. As it turns out, adding some key vitamins to your diet may also protect you from UV exposure, a recent study suggests.

At the recent meeting of the European Academy of Dermatology and Venereology, researchers presented results from a study on a form of vitamin B3 that shows promise for protecting skin cells from the effects of UV light.

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They looked at the effects of three different concentrations of the vitaminin a form called nicotinamideon skin cells that had been taken from participants with non-melanoma skin cancers. The cells were treated for three timeframes: 18, 24, and 48 hours, and then exposed to UVB, the type of sunlight that typically leads to sunburn with overexposure.

Pretreatment of 24 hours before UV irradiation not only protected skin cells the most from UV-induced oxidative stressthe kind that can cause DNA damagebut also enhanced DNA repair in general in the skin cells.

The takeaway, researchers concluded, is that foods with vitamin B3 could lower UV exposure risks, but since the protective effect is short-lived, its best to include those foods within 24 hours before sun exposure.

The major caveat here is that this work was done in a lab, on isolated skin cells, and not on people, according to dietitian Bonnie Nasar, R.D.N. She told Bicycling that this fact doesnt discount the effects, it just makes it impossible to ascertain the amount of vitamin B3 needed to offer sun protection.

That said, the types of foods high in this vitamin have plenty of great nutritional properties, she added, so theyre worth adding into your diet anywayUV protection would just be a bonus.

Also known as niacin, vitamin B3 is naturally occurring in meats like chicken, turkey breast, salmon, and beef liver. Vegetarians and vegans may find it more challenging to meet the daily requirements without supplements, Nasar added, but adding more beans and grains can help. The recommended dietary allowance (RDA) according to the National Institutes of Health (NIH) is 16 mg NE (niacin equivalents) for men and 14 mg NE for women per day.

Generally speaking, a varied diet that includes poultry, beef, eggs, nuts, legumes, and cereal grains will provide adequate amounts of niacin, she said. Also, most multivitamins will cover your B3 needs, so if you are already taking one, check the label to be sure. As always, talk to your physician before starting any new supplements.

One more pro tip: Wear your sunscreen!

Unfortunately, people tend to forget this in the winter in more northern climates because the sun seems weaker to them, Brendan Camp, M.D., dermatologist and dermopathologist at Medical Dermatology and Cosmetic Surgery in New York City told Bicycling. But its more than enough exposure to cause damage that leads to premature aging, sun spots, and most importantly, increases skin cancer risk.

More here:
Adding Vitamin B3 to Your Diet May Offer UV Protection on Those Long Runs - msnNOW

Change is an exciting thing, and being able to see positive transformations of ones body is as thrilling a change as any. Whether you are trying to take pounds off or put them on, chances are you have considered following a diet. While some diets are rigid due to biological reasons (e.g. diabetes) or religious grounds e.g. avoiding pork as a Muslim many choose to follow them in hopes of achieving dream physiques.

Seemingly everyone has tried dieting, but what is it about diets that captivates us? Abigail Saguy, associate professor of sociology at UCLA, claimed the primary reason is the way we are perceived by others. People with abnormal body types are treated poorly in our society, and this is most apparent to those that are on the receiving end of this mistreatment.

In todays world, where obesity is becoming the average, millions of Americans attempt diets in hopes of changing not just their health, but their public image and social standing. In fact, significant differences in the ways those who are underweight or overweight are treated has led Saguy to cite a report that more than 75 percent of self proclaimed dieters would be willing to take a pill to lower their life expectancy if it meant being able to maintain their ideal weight.

Diets are intended as a highway to health, but some of the ways we implement them are not. UW Health warned that even the most successful weight loss plans are extremely challenging to stick to. Many begin diets full of hopes and high spirits only to be humbled by the weight they put back on after allowing themselves the freedom of food choice again.

The truth is, most diets can help individuals effectively lose weight in the short term, but they can place novel stressors on your body and compromise long term health. Many are motivated to start a diet and cook for themselves for a few months, but the desire to do so diminishes over time. Humans natural desire is to fit in and overly restrictive meal plans limit our ability to stick with diets. When we feel apart from others because of our food choices, it is easy to turn to what we know best: impulsive eating.

One major problem with weight, and thus dieting, is the blind trust placed in it as a superior measure of health. Weight can give marginal insight into health, but its importance is frequently overstated. Weight doesnt directly correlate with health, said Sarah Halter, MD at the University of Washington Medicine. A slim individual may eat poorly and not exercise, while someone above the ideal body mass index (BMI) range may practice excellent eating and exercise habits, Halter mentioned.

University of Wisconsin Health is one of many groups advocating for a non-diet approach that encourages informed eating. Learning about food is perhaps the best plan because it keeps all foods as options in moderation and is sustainable. Many diets restrict foods that are very healthy in moderation. Eliminating carbohydrates, for example, deprives the body of much needed fuel, and could even cause mindful eaters to avoid nutritious fruits and vegetables due to their high carb content. In short, severely limiting what one eats may make decisions simpler, but it creates more problems than it solves.

A non-diet approach is less restrictive but it is not easy; sticking to it requires patience. Change may be slower and less obvious, but it will last. Continuing to make conscious food decisions and following inner hunger cues is an effort everyone should make. In a society where food is ubiquitous and engineered to build addiction, challenge yourself to satisfy your sweet tooth with pineapple or berries instead of a soda, but do not avoid the reward of an enticing sweet on occasion.

The good news is that there is more interest and information regarding health and dieting today than ever before. The internet is a superb way to find healthy recipes as alternatives to home favorites without sacrificing the flavors you love. Use it to find a lower calorie pizza or dessert, or, at the very least, make sure you get all the bliss you could hope for from a treat you indulge in.

Changing eating patterns is a big step, and it requires planning and dedication similar to a diet. The one thing separating conscious eaters from health fanatics is freedom to choose different foods. Be mindful of what you eat, but do not obsess over it. Improve your physical health with food, and protect your mental health by allowing yourself to indulge occasionally. A non-diet approach may not always work for weight loss, but it will work for overall health.

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Dieting downfalls and the promise of a non-diet approach - Daily Cardinal

Healthcare providers may recommend low oxalate diets to treat a variety of conditions, particularly kidney stones.

However, recent research has called into question whether low oxalate diets are necessary for preventing kidney stones and other conditions.

This article takes a closer look at the low oxalate diet, including how it works, how to follow it, and whether it can help protect against kidney stones.

Oxalate, also called oxalic acid, is a compound that your body produces. You can also find it naturally in many food sources, including fruits, vegetables, nuts, and grains.

Small amounts of oxalate and calcium are normally present in the urinary tract and typically do not cause any issues.

However, in some cases, calcium and oxalate can bind together and form calcium oxalate kidney stones, which are hard mineral deposits that form in the kidneys (1).

This is especially common in people who are producing small amounts of urine and excreting high amounts of oxalate (2).

For those who are prone to developing calcium oxalate kidney stones, it may be beneficial to reduce how much oxalate their body excretes through urine.

Following a low oxalate diet is one of the most common ways to do this.

However, another way to decrease your excretion of oxalate is to increase your intake of calcium, which binds with oxalate before reaching the kidneys to help prevent kidney stones (3).

Consuming high amounts of oxalate may increase how much oxalate your body excretes in urine, which may contribute to the formation of kidney stones.

Low oxalate diets involve eating less food thats high in oxalates. Foods high in oxalates include certain types of fruits, vegetables, nuts, grains, and legumes.

Although recommendations can vary, most healthcare providers advise limiting oxalate intake to less than 4050 mg per day.

To stay under this limit, your diet should consist primarily of foods like proteins, dairy products, white rice, and low oxalate fruits and vegetables.

Soaking and cooking certain vegetables and legumes can reduce their oxalate content (4, 5).

Some healthcare providers may also recommend making other dietary modifications, such as drinking more water, eating more calcium-rich foods, and reducing your salt intake (6).

Low oxalate diets involve reducing your intake of oxalates, which are found in certain types of fruits, vegetables, nuts, grains, and legumes.

Foods are typically grouped into four categories based on their content of oxalates (7):

On a low oxalate diet, you should consume mostly foods that contain low to moderate amounts of oxalate and limit foods and drinks that are high in oxalate.

Many foods are naturally low in oxalates, and you can enjoy them as part of a healthy, low oxalate diet.

Here are some foods you can eat on a low oxalate diet (3):

A low oxalate diet limits foods that are high in oxalates, including certain types of fruits, vegetables, nuts, seeds, and starches.

Some of the foods not allowed on a low oxalate diet include (3):

Note that soaking and cooking can significantly reduce the oxalate content of many vegetables and legumes (4, 5).

A low oxalate diet limits the intake of many types of fruits, vegetables, nuts, seeds, starches, and legumes that are high in oxalates.

Some research shows that increased oxalate intake may be linked to greater excretion of oxalate through the urine, which may contribute to the development of kidney stones (1).

However, increasing your intake of calcium may be an effective way to help protect against kidney stones. This approach provides an alternative to eliminating foods that are high in oxalate (6, 8).

In fact, consuming more calcium can help decrease the absorption of oxalate in your body, which could prevent kidney stones from forming (9).

One 10-person study even found that consuming high amounts of oxalate did not increase the risk of developing calcium oxalate kidney stones when participants were meeting the daily recommended intake for calcium (10).

However, this study was small, and scientists need to do more research on the topic.

Recommendations suggest aiming for 1,0001,200 mg of calcium per day, which you can find in foods like dairy products, leafy greens, sardines, and seeds (3).

Here are a few other ways to reduce the risk of calcium oxalate kidney stones:

When it comes to reducing oxalate excretion in urine, getting enough calcium in your diet may be just as effective as lowering the oxalate in your diet.

Some people claim that oxalates may be associated with other health problems, including autism.

In fact, one small study found that children with autism had significantly higher levels of oxalate in their blood and urine compared with a control group (15).

However, theres no research suggesting that autism is caused by dietary oxalates or showing any potential benefit of a low oxalate diet for treating autism (16, 17).

People have also used low oxalate diets to treat vulvodynia, a condition characterized by chronic pain of the vulva (18).

Studies show that dietary oxalate consumption is not associated with a higher risk of developing vulvodynia. However, following a low oxalate diet may help with pain management (19, 20).

Some people claim that dietary oxalates contribute to autism or vulvodynia, but no evidence shows that oxalate consumption directly causes either condition.

Low oxalate diets restrict many healthy and nutritious foods, including certain types of fruits, vegetables, nuts, seeds, and starches.

For example, spinach is high in oxalates but also a great source of fiber, vitamin A, calcium, and magnesium (21).

Similarly, beets are high in oxalates but also loaded with key nutrients like folate, potassium, and manganese (22).

People with specific dietary restrictions or food preferences may also find it challenging to follow a low oxalate diet, as it limits so many foods.

Vegans and vegetarians, in particular, may have trouble eating enough protein because plant sources of protein like beans, nuts, and tofu are typically high in oxalates.

Protein deficiency can cause a range of negative side effects, including impaired immunity, weakness, anemia, and stunted growth (23).

Therefore, if you follow a low oxalate diet, youll need to plan carefully to ensure the diet meets your nutritional needs.

Many nutritious foods are high in oxalates. Following a low oxalate diet may be challenging for vegans and vegetarians because many plant-based sources of protein contain oxalates.

Oxalates are a type of compound found naturally in a variety of foods, including certain types of fruits, vegetables, beans, nuts, and grains.

Excreting high levels of oxalate through urine could contribute to the formation of calcium oxalate kidney stones.

To prevent this, some people try to eliminate oxalate from their diets, which may help lower the risk of kidney stones.

However, eating more calcium-rich foods and making other modifications to your diet is another way to help prevent kidney stones and may be a more practical approach.

Read this article:
Low Oxalate Diet: Overview, Food Lists, and How It Works - Healthline

Hi, this is Eunice from Diet Center.

The holidays are just around the corner.

For many, holiday food seems to be abundantly available. Unfortunately, the food is usually not around to tempt us for just one day. We may find ourselves attending or hosting parties all weekend, or all week! The temptation to get off track from your weight loss program will be there. The lack of control does not have to be there as well. To remain in control, work on having the proper mentality for the holidays. Remember that achieving and maintaining your weight loss goals involves eating healthy for life. Gatherings and parties are always going to be a part of life, so learning how to handle them is one aspect of a healthy lifestyle.

Be honest with yourself. You know that if you prepare meals, you can plan ahead and reduce the fat and calories in meals. If you attend a dinner party, you can make wise choices that enable you to stick to your program as close as possible (select fruits, eat more vegetables, choose whole grain breads without the butter, and consume smaller portions of higher fat dishes like creamy mashed potatoes or heavy casseroles).

Keep in mind that you may consume foods not included in your program. Be mentally prepared for these times by accepting the fact that this can happen, and you can recover! You will not be able to go backwards and change mistakes, but you can move forward and get back on track.

Also, with this time of year comes stress. Reducing stress and learning to relax affects our ability to have a clear mind and focus on practicing healthy eating habits. Stretching is one way to relieve stress. Stretching daily can relax our body as well as clear and re-energize our mind. Muscles lose elasticity as we age. Stretching helps lengthen our muscles, which helps to maintain elasticity. Maintaining that elasticity will help us look good and feel good for the long run.

The most common type of stretching is static stretching. This involves the use of a position held for a particular period of time. For example, to static stretch your hamstrings sit on the floor with your legs extended in front of you. Then slowly lower your upper body toward your legs. Stretch until you feel tightness, not pain. Then hold the position for 10 to 30 seconds. You can do static stretches for your neck, arms, legs, glutes, back, etc. If you are not used to stretching, try stretching at least three times a week for about 20 minutes (holding various positions for 10 to 30 seconds). Try to incorporate stretching in your day so you can relax and maintain your focus on achieving your weight loss goals.

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For every person who talks up the ketogenic diet, theres another warning about the ill effects on your heart. The worry is that following a very high-fat, moderate-protein, and very low-carbohydrate diet will create a subsequent spike in cholesterol levels, which could, in turn, raise your risk for heart disease.

The worry is certainly valid. On the keto diet, each day youre eating up to 80 percent of your calories from fat and sticking with 20 to 50 grams of net carbs, a term used in popular diets, includingketo andAtkinsbut one that is not officially recognized in the medical community. (To calculate net carbs, subtract fiber and sugar alcohols from the total carb amount, per Atkins.) This all means youll be eating a lot of fat per day, and in the name of meeting that quota, that may include unhealthy choices such as butter, coconut oil, and animal fat, all sources of saturated fat, which has been linked to poor heart health, according to the American Heart Association (AHA). (The point of keto is to shift your body from a carb-burning state into a fat-burning one, which is called ketosis.)

But the effect of keto on heart health isnt as straightforward as it sounds. Indeed, the keto diet may not have as detrimental an effect on your cholesterol as some have thought.

When you review the data, a couple things are clear. Looking at population studies and clinical trials, the impact the keto diet has on lipids is modest, says Daniel Soffer, MD, an internist and lipidologist at Penn Medicine in Philadelphia. Dr. Soffer is a member of the National Lipid Association, an organization dedicated to managing lipid problems. In October 2019, the National Lipid Association released a position statement on low-carb and very-low-carb, ketogenic diets and their relationship to lipids, and published it in the Journal of Clinical Lipidology. Most commonly, he says, research shows keto produces modest reductions in triglycerides, modest changes in heart-protective high-density lipoprotein (HDL, or "good"), and minimal changes inlow-density lipoprotein (LDL, or "bad") levels. Some studies, the review notes, show an increase in LDL on low- or very low-carb diets. (Long-term studies, however, are lacking.)

Whether these numbers particularly HDL go up or down largely depends on the quality of your keto diet. One problem is that theres not a single ketogenic diet. There are different ways to follow it, and some people are careful about the types of fats they eat, while others are not, says Soffer.

RELATED: What Are the Best and Worst Fats to Eat on the Keto Diet?

To his point, one review, published in Nutrients in May 2017, noted that in human studies on people of normal weight and with obesity, keto diets are generally associated with a reduction in total cholesterol, an increase in HDL, a decrease in triglycerides, and reductions in LDL. At the same time, other research, the review points out, shows something different: a rise in LDL or no swing either way. In trials where LDL decreased, people ate a low-carb diet high in healthy unsaturated fat and limited in unhealthy saturated fat, the authors point out.

One study included in the above review was published in October 2012 in Nutritionand compared a low-calorie and a very low-carb, high-fat diet (what would constitute a keto diet) in more than 360 overweight and obese participants. Some of the participants had diabetes, others did not. After about a year, those in the keto group saw their total cholesterol, triglycerides, and LDL decrease, while HDL rose.

RELATED: 8 Common Mistakes That Keto Beginners Make, and How to Avoid Them

To have an idea if the keto diet may have a negative effect on your cholesterol, consider your starting triglyceride number. According to the Mayo Clinic, triglycerides are another type of lipid in your blood that your body uses for energy; high triglyceride and LDL levels can lead to fatty deposits that gum up arteries, notes the American Heart Association. Normal levels are less than 150 milligrams per deciliter (mg/dL). About a quarter of the population has triglyceride levels above 150 mg/dL, which is the threshold to consider elevated triglycerides. This is a large percentage of the population, so its not uncommon, says Soffer.

If you have normal levels, keto is likely safe to try. For people with normal or perfect triglyceride levels, the impact from keto is minimal or none, says Soffer. If, on the other hand, you have insulin resistance, type 2 diabetes, and/or abdominal obesity, and your triglycerides are elevated it may seem like you should shy away from keto, but the opposite may be true, Soffer argues, explaining that the low-carb nature of keto has the potential to decrease insulin resistance and improve triglycerides.

Recent research suggests this effect as well. A small, randomized, and controlled study published in August 2020 in Nutrition & Metabolism looked at 34 older adults with obesity over eight weeks. Those who were on a very low-carb diet lost three times the visceral fat compared with the low-fat group; low-carb dieters also had more improvements in insulin sensitivity, triglyceride levels, and HDL cholesterol.

Speaking of, another layer here is the relationship between triglycerides and HDL cholesterol. When triglycerides are high, HDL is usually low. Flip that script, and anything that reduces triglycerides will also [tend to] increase HDL, says Soffer. Remember, HDL is a type of good cholesterol that ferries some LDL out of the bloodstream and into the liver where it can be metabolized and discarded, per the AHA. Increasing HDL is good for your heart.

Still, though, the aforementioned Nutrition & Metabolism study involved a mere 34 people so more research, particularly larger, longer-term studies, is needed before scientists can fully understand the true effects of keto on insulin resistance and triglycerides.

Whats more, when it comes to using keto for fat or weight loss, the research is mixed. Theres evidence that following a low-carb diet is no better than a low-fat diet, per a 12-month study in February 2018 in JAMA. In addition, there isnt enough data to show if keto can produce long-term results. As a review in the journal Canadian Family Physician in December 2018 points out, weight loss on keto peaks at five months, followed by a slow weight regain.

RELATED: Good vs. Bad Fats: Everything You Should Know About Fats and Heart Health

The impact of high-fat, very low-carb eating on your LDL isnt as clear. Again, as the AHA says, LDL is the type of cholesterol thats linked to atherosclerosis, which can increase your risk for heart disease and stroke. It may go up, go down, or stay relatively the same. Hypothetically speaking, if you have a normal triglyceride level and are doing keto to lose weight, LDL may remain stable, says Soffer. Similarly, if you have high triglycerides to start and that number decreases on keto, your LDL may still stay put.

The bottom line is that keto alone may not contribute to the cholesterol spike that some people report when starting the diet. Yet if you start eating more saturated fat because youre on keto, then your LDL will likely rise. An increase in saturated fat intake has been shown over and over again to increase LDL, he says.

RELATED:9 Things Dietitians Wish You Knew About High Cholesterol

Where things get possibly dangerous is if youre one of the people who has an inherited genetic mutation that affects the way LDL particles are regulated. If these individuals follow a keto diet, their LDL levels can skyrocket, says Soffer. This result doesnt happen often enough to skew overall results in population studies, but what matters most is the effect the diet has on your individual health. Its a long-recognized phenomenon that hasnt been published well, he says, adding that the genetics that drive this response arent completely understood. (The APOE gene may be one, but its likely not the only one, he says.)

You may not be aware that you have a preexisting genetic mutation, also called familial hypercholesterolemia (FH). In fact, as the AHA notes, for people with FH, only 10 percent know they have it. Being aware of your family history, including members who have had a heart attack at a young age, is important and can help point your provider in the right direction. In some instances, research shows that a low-carb diet may actually be beneficial for those with FH who also have insulin resistance, suggests an analysis published in BMJ Evidence-Based Medicine in July 2015. This is not something to tease out on your own. Instead, its just another reason why you should talk to your doctor about a dietary change, particularly if you have other health conditions, like high cholesterol.

The average person likely wont notice anything amiss about their cholesterol, but for someone with this genetic predisposition, [the keto diet] can be a hazardous diet, says Soffer. In the short term, a small, six-month spike in cholesterol isnt harmful it takes a decade or more of high LDL to cause damage, he says but if this is a rest-of-your-life way of eating, it can be dangerous.

RELATED:11 Biggest Keto Diet Dangers You Need to Know About

Having high cholesterol doesnt automatically disqualify you from keto. Were seeing really good cardiovascular results from a keto diet, says Susan Ryskamp, RDN, clinical dietitian at Michigan Medicines Frankel Cardiovascular Center in Ann Arbor.

Doctors will want to look at the overall picture with the goal of improving biomarkers like triglycerides, A1C, blood pressure, and body mass index (BMI). On keto, if patients lose weight, get their BMI closer to, if not under 30 (under the threshold for obesity), and these biomarkers improve, we feel theyre at less of a cardiovascular risk, says Ryskamp.

If a patient has severely elevated triglyceride levels upwards of 1,000 mg/dL (remember under 150 is normal) then Ryskamp would likely suggest another diet first. But a triglyceride level of 300 may still be a go, with close monitoring and frequent lipid checks. Most of the patients I see can safely go on keto, she says.

The fact is, says Ryskamp, people start down the road to heart disease in different ways (genetics, hardening of arteries), and cardiovascular patients respond uniquely to treatment. Not everyone will want to go on keto, but it may be recommended for some, she says. As a study published in November 2019 in Clinical and Scientific Debates on Atherosclerosis points out, keto is not the only option. Other diets are as effective, more sustainable and safer, the authors write. The AHA still recommends a plant-based diet high in fruits, vegetables, legumes, whole grains, and lean vegetable or animal protein.

RELATED: What Are the Best Sources of Plant-Based Protein?

One of the draws of a keto diet is the idea that you can eat any and all fat that you want. Thats not a healthy mindset to step into. I recommend patients choose cardioprotective [unsaturated] fats, like nuts, nut butter, seeds, avocado, and extra virgin oils, such as olive oil, says Ryskamp. Similarly, avoid foods that are high in saturated fat (like butter) as your primary fat sources.

Its not just fats that are important, but maximizing the small amount of carbohydrates youre allowed. Getting enough fiber can be a challenge, and youll want to make sure youre eating plenty of low GI-index veggies (nonstarchy choices such as spinach and broccoli). Ultimately, the benefits come from replacing foods, like processed carbs, that experts believe are detrimental to overall wellness, with those that are heart-healthy, like unsaturated fats, she says.

Its been repeated over and over: If youre drastically changing your diet which includes going keto you need to talk to your doctor first and make sure its safe for you and your individual health concerns. You also want to get your lipids checked before and during keto, so your doctor can watch for a cholesterol spike and determine if this is a healthy diet for you.

One of the biggest concerns, says Soffer, is that once you come off keto, you continue eating a high-saturated-fat diet in combination with a typical Standard American Diet (a high-calorie diet thats rich in refined grains and proteins, but low in fruits and vegetables). Because keto is highly restrictive, most people dont stay on it for the long haul, so watch your diet and plan appropriately when you go off the diet.

RELATED: How to Maintain Your Health and Weight Loss Results After Keto

If you have high cholesterol or triglycerides, speak with your medical team first before embarking on a keto diet. If you get the green light, continue to seek their help. There are a lot of popular books out on how to follow a keto diet, but I think patients need additional support and guidance and ongoing conversations about if its working for you, says Ryskamp. Its a tool that someone can use to improve their health, but it may not be the right tool for them, or the right tool the way theyre doing it, she says.

RELATED: The Health Conditions Keto Can (and Cant) Treat

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What Happens to Your Cholesterol When You Go on a Keto Diet? - Everyday Health