Category Archives: Diet And Food

Busy schedules and work leaves many with little time to devote to physical activity, 29-year-old Jay was in for a rude shock when he happened to check his weight- a whopping 136 kilos! This was the much-needed reality check he needed to correct his lifestyle and he spent the next six months transforming himself. His weight loss journey is an incredibly motivating example of how the right diet and workout can change your life. Read to know more!

Name: Jay Thaker

Age: 29 years

Height: 6 feet 1 inch

City: Mumbai

Highest weight recorded: 136 kilos

Weight lost: 32 kilos

Duration it took me to lose weight: 6 months and 12 days

The turning point: I have always been on the heavier side and used to weigh 120-125 kilos! I spent so much money on gym memberships, but since I have a travelling job, it was difficult to take time out for exercise. Having a 'sorted' routine was something I could just wish for. However, the day reality hit me is when I happened to weigh myself while I was working and saw my weight was 136 kilos! I just stood there in shock, it hit me so hard!

My diet: My weight loss journey started in December 2019. I started following Intermittent Fasting, with a relatively smaller fasting window (14:10). By February 2020, I was able to stretch it to 16:8. And then, the pandemic happened. While there were so many negatives to the lockdown, I got the best gift I had been wanting for long- TIME.

March was the time when I actually brought in more focus on my journey. The plan was to create a calorie deficit. I used an app, tracked my calories, and ate two meals a day (just lunch and dinner). Apart from this, I never indulged in snacking. Green tea/ coconut water were the only two things I drank. Day by day, with the help of exercise and strict diet, I managed to sustain my deficit and lose weight, the way I wanted. There were weeks I even lost more than a kilo!

My breakfast: Since I dont eat anything in the morning, I just have a cup of green tea with lemon drops (zero calories, hence its allowed in my fasting hours)

My lunch: Lunch is the best part of the day for me and I ensure that my meal has wholesome nourishment. I have a complete meal (approximately 900-1000 calories), which has 2 rotis, vegetable subzi, a bowl of dal (moong, arhar), very little rice and some curd/ chaas to finish my meal.

My dinner: While lunch is heavy, I keep my dinners light. It is usually something like a large bowl of salad (carrots, beets, tomatoes, cucumbers, apples, pomegranates) with curd. Sometimes, I have a bowl of warm tomato soup.

Pre-workout meal: I used to work out in the morning time, i.e., during my fasting window. Hence, green tea is all I had.

Post-workout meal: I have a scoop of protein shake powder with water after the 2nd round of my workout and sometimes after dinner as well (maintaining an hours gap).

I indulge in: I enjoy everything home-cooked, which is balanced with carbs, proteins and fat. I have to give all the credit to my mom, who helped me! But, if I ever want to snack on something, it would be my favourite bajra thepla or pav bhaji!

My workout: Exercise is something I never compromise on now! I have a fixed 2-hour workout session in the morning- one hour of rigorous badminton and an hour walking/jogging. I do the same in the evenings. Apart from this, I also try and take out 30 minutes during the day to indulge in ab workouts and weight training exercises at home. I use a resistance band which ensures that isn't too much muscle loss due to extensive cardio.

Low-calorie recipes I swear by: Veggies+fruit salad with curd and brown bread sandwich once in a while.

Fitness secrets I unveiled: If you want to start your weight loss journey, learn two words and implement them CALORIE DEFICIT. Intermittent fasting worked really well for me for keeping myself off snacking and ensuring that I create maximum calorie deficit! Additionally, I ensured to stay consistent with my efforts, eat healthily and stay hydrated.

How do I stay motivated? I received unconditional support from my family and friends. However, I do have to say that there is no bigger motivation than stepping on the weighing scale and seeing the reduction for yourself. I was so happy to see the number change from 131 to 98 kilos! Once I started seeing visible results, there was no looking back. Every day felt like a new learning experience for me.

How do you ensure you dont lose focus? Discipline is the key and the belief that nothing happens overnight. Even if at some point if the results arent as per what I desire, I keep on going.

What shape do you see yourself 10 years down the line? I see myself as a very healthy and active individual with a bit of muscle gain.

What are the lifestyle changes you made? I made a lot of lifestyle changes to reach my weight loss goal. Some of them included:1. Eating balanced meals2. Following the 3 Cs for weight loss lots of Cardio, consume fewer Carbs, be Consistent3. Discipline and determination. I started to enjoy my journey, rather than detesting it.

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Weight loss: This guy exercised for 2 hours everyday in the lockdown and lost 32 kilos! - Times of India

Cooking with oils is a big part of meal prep, adding flavor to many dishes. But navigating which oils are best or worst for you and your food can be a challenge.

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Confused about which oils are healthy and which arent? Registered dietitian Julia Zumpano, RD, explains how to choose the best oil for you and other ways to keep your oil consumption honest.

Because there are so many cooking oils available to use, its important to understand the different types of fats, both good and bad, that make up these oils. By knowing which fats provide health benefits and which fats are a detriment to your diet, your choice in cooking oils will be easier to make.

Saturated fats: The fewer you have of these fats, the better. Less than 7% of your daily fat calories should come from saturated fats. To cut back on saturated fats, limit:

Trans fats: Eliminate trans fats from your diet by staying away from foods that contain partially hydrogenated oils. Many packaged or processed foods contain these oils, so scan the ingredient list.

Monounsaturated fats: Get the benefits of these fats from olives, avocados and nuts. Use extra virgin olive oil as often as possible. For higher heat cooking or baking, consider almond, peanut oil or avocado oil for good ways to get monounsaturated fats.

Polyunsaturated fats (omega-6 and omega-3 fatty acids): Focus on eating more foods packed with omega-3s. Choose oily fish (salmon, herring, mackerel) and walnuts, chia seeds and flaxseeds. The American diet tends to be omega-6 heavy, so no need to worry about adding those in.

When youre cooking with oils, you dont have to choose between taste and health. But remember that less quantity is more quality. To use the least amount of fat and get the most taste and health benefits, Zumpano recommends the following.

Oil is a fat, regardless of what kind you use. At 9 calories per gram, fats are far more calorie-dense than carbohydrates or protein which have 4 calories per gram. Even healthier oils, such as avocado and olive oil, are still fats. Keep your fat intake between 25-35% of your total daily calories.

Olive oil has been proven to lower LDL (bad cholesterol) and raise HDL (good cholesterol) levels when used to replace saturated fat such as butter. It also contains beta carotene, vitamins A, E, D and K plus many more healthful nutrients. Research shows these nutrients have beneficial effects on almost every bodily function.

Extra-virgin olive oil has the lowest oxidation rate of cooking oils. Oxidation promotes free radicals, chemicals that are highly reactive and can damage cells. Some of this damage may lead to cancer and other disease states. It is also an excellent source of antioxidants, which also protect cells from damage and oxidation.

Extra-virgin olive oil also has an amazing skin- and body-protecting polyphenol called hydroxytyrosol. Studies show that hydroxytyrosol has among the greatest free-radical absorbing capacities.

Restrictive diets that cut fat often add sugar to compensate for the loss in taste which isnt exactly a healthy alternative. Think about everything you eat and aim for a nutritionally balanced mix that includes moderate amounts of healthy fats.

Pan-frying uses a substantial amount of oil and higher heat for longer periods. Deep fat frying also uses a lot of oil at high heats but can be done for shorter periods. But frying foods in oil or any kind of fat promotes free radicals.

Sauting cooks small pieces of food in small amounts of fat for less time. Plan meals with foods that dont need frying. When you bake, grill or quickly saut your food, you reduce the amount of fat you consume. And remember: all oils that are safe to use at very high heat should be consumed in the least amount possible.

When you buy many oil varieties and store them for long periods, they eventually oxidize and develop free radicals. Instead, buy just a few kinds of oil in small amounts. Store them in a cool, dark and dry place and be sure to replace any that smell bitter or off. Check the best-by date because oils should be used within 30-60 days after opening.

Grapeseed and walnut oils are an exception: Store them in the refrigerator so they dont become rancid. The cloudiness in refrigerated oils will clear once they return to room temperature.

Many spray oils claim to have no trans-fat. Manufacturers can say this because theyre allowed to round down to zero if a serving size is less than half a gram. (Most spray oils list the serving size at a quarter-second spray.) To keep things honest, get the same results by using a towel or brush to wipe on the bottom of your pan.

You could also try PFOA-free nonstick or ceramic pans. Hand wash them with a soft, nonabrasive sponge or cloth to protect the surface and keep them in good shape.

If youre eating healthy fats by dunking your ciabatta bread in olive oil or frying foods in canola oil, you arent getting the biggest bang for your buck. Use oil instead to extract, extend and infuse flavors or create new ones.

For example, instead of dipping your bread in a few tablespoons of olive oil, use the same amount of oil in a flavorful dish that several people can share such as roasted vegetables or as a dressing for your salad. Or get a healthier, more flavorful meal by pan-searing fish with a little oil instead of frying battered fish in a pot of it.

Choose unsaturated fats as often as possible. They help round out a diet rich in fruits, vegetables, legumes, nuts, seeds and whole grains. Limit animal fats (saturated fats) and completely avoid trans-fats when possible.

The smoke point is the temperature that causes oil to start smoking, which produces toxic fumes and free radicals. Because of their chemical makeup, different oils have different smoke points. Some oils are better suited for cooking at higher temperatures. Generally, the more refined the oil, the higher the smoke point. (Note: Smoke point relates only to fresh oil; oil thats used for cooking and then strained and reused loses its integrity.)

Oils with a high smoke point

These oils are best for searing, browning and deep frying (which you should avoid).

Oils with a medium-high smoke point

These oils are best for baking, oven cooking or stir-frying.

Oils with a medium smoke point

These oils are best for light sauting, sauces and low-heat baking.

*Virgin coconut oil contains lauric acid, a medium-chain triglyceride that raises good and bad cholesterol levels.

No-heat oils*

These oils are best for making dressings, dips or marinades.

*Toasted sesame and extra virgin olive oils also work well.

The rest is here:
How to Choose and Use Healthy Cooking Oils - Health Essentials from Cleveland Clinic

In addition to math and reading lessons, many third graders in Alabamas low-income communities learn about nutrition from animated characters like Shining Rainbow, who loves colorful vegetables, and Muscle Max, who eats plenty of lean protein. The students also take the Vow of the Warrior in their classrooms. I will enter into the quest for health, strength, and wisdom. I will try new fruits and vegetables, the vow begins.

Its all part of a state SNAP-Ed curriculum called Body Quest, which applies what Sondra Parmer, the administrator of SNAP-Ed programs for the Alabama Cooperative Extension System, calls multilevel intervention and it turns out it has had a significant impact on children and families since its launch in 2010.

Most people are familiar with SNAP (Supplemental Nutrition Assistance Program) benefits, which help address food insecurity among vulnerable populations. SNAP-Ed is a companion program that provides comprehensive nutrition education to many of the same families, who may be struggling to put together healthy meals on a limited budget.

When we look at the data for the program, we can say with certaintybecause were comparing a treatment and a control groupthat because of Body Quest, these kids are eating better, said Parmer.

Now, a new study has aggregated data across eight states in the Southeast to evaluate the broader impact of programs like these for the first time. Published in the Journal of Nutritional Science at the end of September, the study found adults and children in SNAP-Ed programs are more likely to make a number of positive behavior changes, including eating more fruit and vegetables.

And while the data is from 2017, the results come at a time when advocates say helping food-insecure families eat well is more important than ever. Since the pandemic began, millions of Americans have lost their jobs and joined the ranks of those struggling to feed their families, prompting various calls for an increase in SNAP benefits. One analysis found nearly a quarter of American households faced food insecurity during the pandemic, more than double the number that did before COVID-19. In households with children, food insecurity tripled.

In the face of hunger, prioritizing healthy eating is even harder, especially in low-income communities where few nutritious foods are even available. And those communities have long suffered higher rates of diet-related diseases such as diabetes.

Those statistics now also point to risk factors for COVID-19. COVID has really highlighted the impact of underlying conditions like heart disease, diabetes, high blood pressure, and obesity, said Tracy Fox, a nutritionist by training who has been working on federal nutrition and nutrition education policy for more than 20 years. They have such a significant impact on whether or not you get COVID and how well you handle it.

Based on the study results, then, SNAP-Ed may be one effective tool to help people in low-income communities eat more of the foods that prevent diet-related diseases and the devastating impact of COVID-19.

How Does SNAP-Ed Work?

The entire SNAP program is funded by the farm bill; about 95 percent of the money goes directly to SNAP benefits, and the small remaining slice includes funding for SNAP-Ed. While states began to operate the education program as far back as 1998, it transformed during the Obama administration to focus on evidence-based projects and emphasize community and public health approaches to nutrition education.

The U.S. Department of Agriculture (USDA) distributes annual funds to states, which then administer the educational programs through cooperative extension services at land-grant universities, public health departments, and nonprofits. In 2020, the USDA distributed $441 million for the program. (Because SNAP-Ed funding is distributed entirely separately from benefits themselves, calls to raise benefits would not affect SNAP-Ed.)

The programs aim to educate SNAP recipients, but there is a lot of flexibility in terms of what each program looks like.

They include direct education programs such as lessons and cooking classes, and social marketing campaigns to disseminate messages about healthy eating. And in recent years, there has been emphasis placed on the implementation of policy, systems, and environmental (PSE) changesor long-term shifts that make healthy choices easier. For example, a school might ban soda and other sugary beverages (policy), install new water-bottle-filling fountains with promotional posters nearby (environment), and make a plan to stock vending machines with healthier alternatives (systems).

In Alabama, the Body Quest program includes direct education in the form of classroom nutrition lessons as well as many PSE changes, such as lunchroom posters with animated characters encouraging healthy choices and school wellness committees that create action plans to make school environments healthier. For example, at a school in Conecuh County, the committee identified a need for daily physical activity breaks, and the SNAP-Ed educator trained teachers in how to conduct them.

Body Quest is just one cog in the wheel when it comes to SNAP-Ed programs in the state, Parmer noted. Educators also plant and maintain teaching gardens, teach food bank clients how to cook with produce they are unfamiliar with, and more.

Evidence of Impacts

The flexibility given to each state to craft programs that meet the needs of its unique communities is one of SNAP-Eds biggest strengths, Fox said. But it also makes collecting consistent data and evaluating that data in a uniform way difficult.

To undertake the research, the Public Health Institute created a working group with representatives from SNAP-Ed agencies in eight states: Alabama, Florida, Georgia, Kentucky, Mississippi, North Carolina, South Carolina, and Tennessee.

We selected the common indicators, and then we came up with a plan on how to gather that information from everyone, explained Amy DeLisio, the director of the Center for Wellness and Nutrition at the Public Health Institute and a co-author of the study. The 25 participating agencies used pre- and post-tests with SNAP-Ed participants, and then re-coded the results to match standardized indicators.

Results showed participants ate about a third of a cup of more fruit and a quarter of a cup more vegetables per day than they had before participating in the programs. And while that little bump might not sound significant, experts said its more meaningful than it may appear.

It may seem like a very small amount of fruits and vegetables on your plate, said Julia McCarthy, interim deputy director at the Laurie M. Tisch Center for Food, Education and Policy, but it is a significant increase, especially given most Americans fall far short of meeting dietary guidelines in this realm. Furthermore, behavior change is slow and hard to come by, she said.

Researchers also found that individuals in the study reported that they were more likely to increase the variety of produce in their diets, drink more water and fewer sugary beverages, and read nutrition labels while shopping.

The study was limited by the lack of a control group, DeLisio said. But in general, [the data] is showing SNAP-Ed works, she concluded.

McCarthy said she was excited to find more than 700 policy, system, and environmental changes being used within the SNAP-Ed programs they analyzed, which she thought pointed to the fact that changing peoples environments is a crucial component of nutrition education.

You cant teach people how to eat well without healthy foods, just like you cant teach people how to read without books, she added.

And the fact that the study aggregated data across states in the entire Southeast region, Fox said, made it much more impactful and interesting. You have higher numbers reporting, and therefore you have a little more confidence in the data . . . and what theyre showing, she said. I think its a really good model for other regions, hopefully, to use.

Timely Information

All the experts said the study was a starting point for more research that needs to be done across the country. But at this moment in time, the results are especially meaningful.

There are a lot of Americans who have lost their jobs and are now in poverty, and they might not know how to stretch their food dollars or select healthier foods on a budget, DeLisio said. Its relevant to that new population.

SNAP-Ed programs have also been affected by the pandemic in significant ways, since most are facilitated in person. Some programs have moved online, while some educators have had to pause their efforts entirely.

The USDA has so far denied state requests for waivers that would allow SNAP-Ed educators to temporarily participate in hunger relief efforts that dont directly include nutrition education. Fox has been working with groups who are asking Congress to step in to allow that flexibility, and while a draft of the second HEROES Act did include language to allow for that, the legislation is still a work in progress and negotiations are currently stalled.

Regardless of what the future brings, DeLisio said she believes the data supports ongoing funding for SNAP-Ed.McCarthy echoed that sentiment, emphasizing the unnecessary division that has often existed between hunger and nutrition work.

Families want to feed their members healthy, delicious food, and any sort of food insecurity efforts that dont consider nutrition are not going far enough, she said. COVID-19 has exposed just how vulnerable diet-related diseases have made us. Healthy eating has to be a top priority.

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Nutrition Education is Helping Low-Income Families Eat Healthier - Civil Eats

IF you're looking to lose weight without having to cut down your portion sizes then you might want to try Slimming World.

The popular diet lets you have the occasional treat - and doesn't promote calorie counting. So how does it work?

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The Slimming World diet is run by a Derbyshire-based weight loss company created by Margaret Miles-Bramwell in 1969.

It focuses on a diet of Food Optimising, where members are given a list of Syn Free food, that can be eaten in unlimited amounts.

Syns are short for synergy as the Free Foods, Healthy Extras and Syns all add up to effective weight loss.

The programme encourages dieters to swap high-fat foods for low-fat foods that are naturally filling.

You can get support from fellow slimmers at weekly group meetings and follow an exercise plan to become gradually more active through their Body Magic initiative.

The Slimming World diet is designed to help you lose about 1-2 pounds a week and currently has around 900,000 members attending each week.

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The Slimming World diet involves dieters choosing food from a list of low-fat foods theycall Free Foods, such as fruit, vegetables, pasta, potatoes, rice, lean meat, fish and eggs.

These foods can be eaten in unlimited amounts.

Theres no calorie counting, no foods are banned, and youre still allowed the occasional treat.

While no foods are off limits, some of the restricted, known as Syns, have values attached.

Many of the Syns (also known as synergy) items are treat items, but some can be Healthy Extras allowing you to increase portion sizes.

Users get a total number of daily Syns they can consume, which can be calculated through specific weight loss plans.

Mostly this ranges from around five to 15 a day.

Examples of Syns are a glass of wine of a piece of chocolate.

Healthy Extras include milk and cheese for calcium, wholemeal bread and breakfast cereals for fibre and other essential minerals, and nuts and seeds for healthy oils.

To join a Slimming World group, dieters have to pay.

There are special offers for new members including half price membership when you join a real-life group.

Then pay just 9.95 on week one and 4.95 per week after that.

There are also discounts for senior citizens, who pay just 4.65.

If you join a group with four of your friends or family members and you all get your first week free, then it's5 on week one and 4.95 per week after that.

Teenagers aged 11-15 also get free Slimming World membership when theyre accompanied by a fee-paying parent/guardian.

There are alternative plans available for those who wish to follow online instead of group sessions.

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The BDA says that while the meal plans may lack some flexibility, they are generally balanced.

The group meetings encourage members to share successes, ideas and recipes with each other, but they may not appeal to everyone.

However, without learning about calories and portion sizes, you may struggle to make healthy choices once youve left the programme.

No foods are banned, so meals offer balance and variety and are family-friendly.

The portion size from each food group will vary depending on which plan you follow.

The short answer is yes, but only to follow a healthy diet and to stay physically active, rather than for weight loss.

Slimming World says it doesn't advise women change their weight during pregnancy.

As part of their policy, it says that ant member who wishes to continue to follow the programme during their pregnancy is required to gain the support of their midwife.

Consultants are also asked to support pregnant members in maintaining a healthy balanced diet to manage their weight safely, as advised by her midwife.

Slimming World hasworked in collaboration with the Royal College of Midwives to develop their policy on the best way to support our members in managing their weight during pregnancy.

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Slimming World groups were forced to close in mid-March due to the coronavirus lockdown and moved to emergency virtual groups.

But the doors reopened in August and members were invited back to 'real-life groups' with extra safety measures.

A maximum of 25-30 members were allowed in each group with sessions lasting around 45 minutes.

To help maintain social distancing, members are asked to let their consultant know which sessions they will be attending.

There are also one-way systems to move around the room, hand sanitisers and wipes, as well as markers on the floor.

'Sneeze screens' were introduced to keep people at a safe distance on the scales, while seats are placed at 1m apart.

Members are also asked to wear a face covering and bring their own drink and pen.

Shoes must be kept on while at the scales, with members advised to stick to wearing the same pair for now.

Consultants and members are also asked to wipe down their own chair at the end of each meeting.

According to Slimming World, members lose eight per cent of their body weight in six months, and 13 per cent in a year.

Former Casualty actress Rebecca Wheatley was named Slimming World's Woman of the Year in 2005, after losing more than half her weight.

The 5ft 11in star lost a whopping12 stone, droppingfrom a size 32 to a size 12 in two years following being ashamed of how she looked at her wedding.

A mother of two who feared she would not live to see her children grow up because she was so heavy has lost more than half her body weight in just ten months.

Another mum, June Adams, lost 6st after a spa snap of herself reminded her of Shreks Princess Fiona.

Determined to beat the bulge, she saw an advert for Slimming World and signed up straight away and 18 months later dropped six dress sizes and lost an incredible 6st 7.5lbs.

And a size 18 woman dropped five stone in time for her wedding day, and has since shown off her dramatic transformation.

In September 2018, dieters on the Slimming World programme were left outraged after the company scrapped Muller yogurts from their list of Syn Free foods.

It's now rated as 1 Syn per pot, meaning that followers of the diet aren't able to snack on as many as they want.

In 2018, Slimming World introduced a raft of changes to its food valuing system.

Dieters were told they get an additional Healthy Extra "A" choice each day on the Extra Easy plan, as well as an increase in the amount of whole cow's milk.

But dairy-free drinks like rice and almond milk were decreased to 400ml, while reduced-fat/light soft cheese and soft goats cheese were no longer be classed as Healthy Extras.

And due to new nutritional information, a handful of Free Foods that were previously labelled as P (or protein-rich), such as baked beans, broad beans, mung beans and all varieties of peas (except split peas), were longer marked in this way.

However, these foods were still classed as Free, meaning they can be enjoyed without weighing, counting or measuring.

To further boost the weight loss of those slimmers following the Extra Easy SP plan, the maximum number of Syns was slashed from 15 a day to just ten.

Dieters were rocked by claims the popular "low fat" sausageswere nine timesworse for them than initially thought.

Slimming World said Porky Lights should be counted as 4.5 Syn points each instead of just 0.5 meaning thousands of dieters have been unknowingly breaking their strict diets.

The healthy banger was a massive hit among the900,000 members of the diet clubdue to claims they only contained 2.5g of fat.

These aren't the only Slimming World controversies to dominate the headlines.

The popular dieting brandtook legal action when Asda launched Slimzone ready meals which could be eaten "when following the Slimming World Extra Easy Plan".

The supermarket giant has since removed the meals from the shelves.

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How does Slimming World work and how much is it to join? - The Irish Sun

Elimination diets can be tricky and the Whole30 program in particular is not for the faint of heart (dairy, grains and sugar are all off-limits). For this reason, its good to be prepared before you commit to nixing foods that you previously never thought twice about eating. Salads, for example, are always a diet-approved dish, right? Well, if youre doing Whole30, the answer to that question has to do with not just the toppings you use but also how you dress them. For this reason, we suggest you check out our roundup of Whole30 salad dressings before you bust out the lettuce and start making lunch. Bonus: These dressings are all homemade, so you wont have to spend an eternity poring over ingredient lists at the grocery store.

RELATED: 30 Whole30 Meals You Can Make in 30 Minutes

Given its popularity, theres a good chance youve heard about Whole30 before and wondered what its all about. Although the Whole30 diet program sounds revolutionarythe website says it delivers stunning, life-changing resultsthe reality is that the diet looks a lot like the elimination diets that doctors have been recommending for a long time to patients suffering from digestive problems and potential food sensitivities that are otherwise hard to pinpoint. The premise is that many of the common foods in our diet cause inflammation in the body, which can contribute to a whole host of health complaintsand this is especially true for people who have undiagnosed food sensitivities.

To address this issue, the Whole30 program seeks to cleanse the body of potential culprits and give your system a reset. After 30 days of complete abstinence from certain foods, participants can slowly reintroduce them into their dieta process that allows individuals to identify which, if any, of the foods had been causing problems for them. But many participants actually choose to adopt a new way of eating indefinitely.

So which ingredients are off the menu? Dairy (including milk, butter, cheese, yogurt, kefir), grains (anything with gluten, along with rice, oats, corn and pseudo-grains like quinoa or buckwheat), legumes (like beans, soy, chickpeas and lentils), sugar and alcohol (sorry).

Salad dressings might seem like theyd be a non-issue, but thats not necessarily the case when it comes to the Whole30 diet. Since the Whole30 program doesnt permit added sugar (real or artificial), a surprising number of salad dressingsstore-bought and homemadeare off-limits. When selecting a salad dressing recipe or a bottle of the ready-made stuff, look out for ingredients like honey, maple syrup and sweeteners of any kind. And dressings that include soy sauce, dairy or gluten are also out. Fortunately, you still have Whole30-approved options when it comes to making your greens a little more appealing. Here are ten of our favorite Whole30 salad dressings to get you started.

Italian dressing is an obvious choice when it comes to perking up a salad. However, the store bought kind is unlikely to meet the Whole30 criteria. Dont despair, though, just DIY. Creamy, decadent and completely compliant with the Whole30 meal plan, this homemade Italian salad dressing is scrumptious enough to get you genuinely excited about a bowlful of greens. Best of all, the homemade mayo it calls for is a cinch to makemuch easier than studying the labels of the store bought stuff.

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The natural sweetness of tropical fruit is spiked with red pepper and a touch of vinegar in this dressing. The end result? A palate-pleasing combination of flavors that will make you want to eat more of whatever you drizzle it on. In other words, you can just as easily use this one for a veggie bowl you haphazardly threw together for your working lunch, and then bust it out in the evening as a protein garnish (think fish, chicken or pork) for a romantic stay-in dinner.

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Champagne is sadly off-limits if youre doing the Whole30 thingchampagne vinegar, however, is not. This particular type of vinegar boasts a milder and more nuanced flavor profile than some others, and thats precisely why it works wonders in this recipe for a delicious, well-balanced vinaigrette that goes well with just about everything and comes together in the blink of an eye. Cheers.

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This creamy buffalo ranch is dairy-free and absolutely delicious. Whip up this boldly flavored dressing whenever youre craving a more substantial sauce for your plate of greens. Not in the mood for salad? No problemyou can also serve this one as a dip alongside crudit platters, veggie fritters and finger foods of all sorts. Who doesnt love a dressing that does double duty?

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Balsamic vinegar is a specialty item that boasts a rich sweetness, uncommon to other vinegars. Its also the star ingredient in balsamic vinaigrette, a salad's best friend. When whipping up this drinkable dressing, bear in mind that the better the balsamic you use then the better the finished product will be. That said, it will certainly be a whole lot better than the vinaigrette you find in the store and the (dairy-free) creaminess here is downright luxurious.

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If youve been known to go to town on a protein-packed salad (raises hand), then you might just find your salad dressing soulmate in this chimichurri sauce. Seriously, hear us out: Its clean, full of personality, but never offensive, and always tastes fresh. Try this one on a salad that features steak, grilled chicken or shrimp and youll fall in love.

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Health Starts in the Kitchen

The strong and earthy aromatics of fresh oregano harmonize beautifully with zingy citrus, both sweet and sour. The end result is an invigorating combination of flavors that will perk up a pork chop and salad alike. Note: Much like chimichurri sauce, this recipe is particularly well-suited for meaty salads, but might prove overpowering when used on lettuce alone.

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Sorry, hummus lovers, but youre going to have to wait a month before enjoying this tasty snack again, because legumes like chickpeas are not Whole30 compliant. However, tahinithe secret ingredient that distinguishes quality hummus from salty chickpea sludgeis still fair game. This complex condiment, a paste made from sesame seeds, does a lot more than just add interest to one of our all-time favorite dips. Case in point: This silky salad dressing that pairs the nutty flavor of tahini with savory garlic to great effect.

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This three-ingredient salad dressing couldnt be easier to makejust add a peeled peer, lemon juice and olive oil to your blender and give it a whirl. The result is a subtly sweet and refreshingly tangy sauce that youll want to drizzle on salad and just about everything else. Bonus: Youll get a serving of both fruits and veggies in one fell swoop.

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We use garlic in almost everything we cook, so garlic dressing is an easy sell. This recipe offers up an invigorating blend of pungent garlic, zesty citrus and spicy mustard that promises to wake up your palate and whatever is on your plate. Before you make this one though, double check the label on your mustard to make sure it doesnt contain ingredients like cornstarch or maltodextrin, and be aware that some brands of Dijon use white wine, which is not Whole30 compliant.

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10 Whole30 Salad Dressings That Will Actually Make You Want to Eat Your Greens - PureWow

American dieters have a bad case of one-thing-itis.

Every diet that has gotten traction in my lifetime, an unconscionably long time, has boiled weight loss down to one thing. Sure, the thing changes, but the oneness doesnt. You know the litany. Fat, carbs, sugar, meat, gluten.

There are two problems with one-thing-itis. Ones obvious, and the other, not so much.

First, the obvious one: Its not an effective weight-loss strategy. Decades of research shows failure after failure. People lose weight in the first six months, or maybe the first year or two, and then they stop. And then they regain.

The proof of the failure of these diets is all around us, in obesity rates that just wont quit. If any one thing actually was the answer for everyone whos trying to be thinner, we would have reversed the trend already. (There are, of course, health implications that arent weight-related, a column for another day.)

Yet the media particularly social media is filled with people shouting from the rooftops that the diet that worked for them is the One True Diet, the answer to our prayers. Which brings me to the less obvious problem with one-thing-ness, which I will let Dr. Seuss explain.

Remember the Sneetches?

Now, the Star-Belly Sneetches

Had bellies with stars.

The Plain-Belly Sneetches

Had none upon thars.

The starred Sneetches decide theyre the better Sneetches and want nothing to do with the Plain-Bellies. Enter entrepreneur Sylvester McMonkey McBean, with a machine to put stars on bellies. The Plain-Bellies pay to get stars upon thars, to the horror of the Star-Bellies, who then pay McBean to get their stars taken off. And so on.

If youre on Twitter, perhaps youve noticed people who identify themselves by their diet. Sometimes, its right there in their profile. Sometimes, its even in their name a little C (for carnivore) or V (for vegan) in a circle.

Sound familiar?

I am not unsympathetic to this. I have lost weight, and kept it off, and its a very compelling experience. The tendency to believe that the thing that worked for you will work for others is strong, and I understand wanting to shout it from the rooftops. Ive done it!

But making your diet part of your identity has unfortunate repercussions: Its bad for discourse, and its bad for you. Unfortunately, were hard-wired to do it.

Katherine Kinzler is a University of Chicago psychology professor and the author of How You Say It: Why You Talk the Way You Do And What It Says About You. She studies why Sneetches care about the stars on the bellies er, I mean in-group and out-group thinking by studying children and infants.

Human infants have to learn about what to eat, she told me, and a lot of what we learn is through social modeling. If each of us had to learn what was safe by trial and error, we would be in big trouble. Youre not trying all the foods, youre mimicking other people.

Which raises the question: Which other people?

From early in life, kids are thinking about the social nature of food, Kinzler told me. Given the choice, she said, babies prefer a food theyve seen a native speaker eat over a food eaten by a nonnative speaker.

We associate food with us and them from a very early age. From there, its just a hop, skip and jump to putting little letters after your name on Twitter.

And its downhill from there. As Yale psychology associate professor Yarrow Dunham wrote to me in an email, groups become more acrimonious when they are defined in opposition to one another, a framing that often leads in-group favoritism to also blossom into out-group derogation.

Spend some time on diet-related social media and youll see what he means. Its very dispiriting when people call each other vile names because they disagree about meats impact on LDL cholesterol. Or some other one thing.

Of course, the fight isnt just about the one thing. Its about us. And also them. Because thats how humans divide people up. Once you have a category and imbue that category with meaning, Kinzler explained, you end up with a kind of categorization mission creep. Its not just that people are making different choices. The underlying essence is different, and thats what produces the surface-level differences. This tendency, she said, takes root in a way that you cant observe, but feels deep and real.

So vegans arent just people who dont eat animal products. Theyre the kind of [fill-in-the-blank] person who makes that choice. And that makes them so much easier to insult!

We all read Lord of the Flies in junior high school, so we know all about our tendency to divide ourselves into essentially arbitrary groups and then build a hill so we can die on it. Social media just makes it easier.

Thats not the worst of it. Sure, elevating diet to be part of your identity is bad for discourse. But the reason its bad for discourse is that its bad for people engaging in the discourse; once you define yourself by your diet, it gets much harder to see evidence clearly.

Were seeing that dynamic play out in our response to COVID-19. You wouldnt think that your political affiliation would affect your ideas about virus transmission, but sure enough, a recent poll found that 32% of people with Republican stars on their bellies, but only 3% of those with Democratic stars, believe masks dont help limit the spread of the novel coronavirus.

Once a particular belief gets associated with something you consider essential about yourself your values, your affiliations, your identity confirmation bias kicks into high gear, and your chance of figuring out if your one thing is wrong plummets.

Diet preferences arent quite as arbitrary as Sneetch stars, of course, Theyre also personal. It doesnt matter if a diet doesnt outperform others in trials if it works for you. And if youve found one that works, Im delighted for you! Weight loss is really hard, and congratulations on your success. I get that you want to spread the word, and Im not asking you not to.

Heres what Im asking, not for the first time: civility. The public conversation is so much better without name-calling and sneering and smug superiority. We might have a fighting chance, together, of figuring out whats actually true, if were good to one another. But the biggest reason I try to be civil in public and if you look, I guarantee you will find instances where Ive failed is that it leaves the door open for me to change my mind. Meanness digs you in.

The Sneetches learned the lesson the hard way. They paid Sylvester McMonkey McBean to take stars off and then put them back on until the money ran out. But, by then, they had lost track of who was who, and they all just went back to being Sneetches. Broke Sneetches, but still. And they started being nice to one another.

Next month: the green eggs and ham diet.

Tamar Haspel writes about food and science and farms oysters on Cape Cod.

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Why making your diet part of your identity is bad for your health - and society - The Durango Herald

Two-time Tony Award-winner, star of TV Land's Younger, and proud mama of a (very cute!) 3-year-old lil' girl, the incredibly talented Sutton Foster knows that doing it ALL (and doing it well) requires plenty of energy, which means healthy, well-rounded eats are a must.

At 45-years-old, Sutton knows what works for herand, usually, that means no strict rules.

"My food philosophy is everything in moderation; I have found that restriction doesnt work for me," Sutton tells Women's Health. "As soon as I tell myself that I cant eat something, I just want it more."

Plus, Sutton has been cooking up a storm. She's obsessed with creating delicious, health-oriented meals that she actually *wants* to eat.

"I dont believe in the word diet. I think its more about having a healthy lifestyle, so I like being conscious and not restrictive," she explains. For Sutton, maintaining that healthy lifestyle is pretty easy, because she loves to cook up delicious, healthful meals that get her *excited* to eat. "I cook things that I crave," she says.

Here's the full breakdown of what this balanced, small-screen queen eats in a typical day. Get ready to feel inspired to spend more time in the kitchen; I know I am.

When it comes to her first meal of the day, Sutton prefers a true classic: cereal and milk. "I love real milk," Sutton says. "I grew up drinking milk, but I have a dairy sensitivity, so we drink Lactaid, which is real milk but doesnt have lactose so it doesn't upset my stomach."

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And as for her cereal? Sutton prefers something crunchy topped with a little fruit. "Theres a gluten-free granola that I like," she says. "Im not gluten-free, I just like it because its really crunchy." Yum!

Come lunchtime, Sutton is down for everything from a turkey sandwich to a smoothie. "Ill do half a turkey sandwich that Ill share with my husband," she says. "I also do smoothies with peanut butter, bananas, strawberries, and more Lactaid."

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She's also a big fan of soup. In fact, she does a regular soup swap with one of her fellow New York friends. "We each make a batch of soup and then meet and do a soup swap, so that we each have two soups for the week." Cute, right?

Though the theatre star says she isn't all that big on snacking since she tends to eat pretty sufficient meals, Sutton is all about variety when she does need a pick-me-up.

"If I snack, Ill grab a banana or clementines," she says. "Theres something about the citrus that satisfies. Im also a sucker for pistachios, and my husband makes really good popcorn. Several times a week well watch a movie and Im always texting him the popcorn emoji so hell start making it."

Another one of Sutton's favorite snacks? Chocolate. "We always have little squares of chocolate in a bowl," she says. "I have a square or two of chocolate and then Im good." Sweet tooth, satisfied.

Roasted & Salted Pistachios

$16.98

Whole White Popcorn

$22.62

Gluten-Free, Non-GMO Granola

$26.94

2% Reduced Fat Milk

Lactaidamazon.com

When dinnertime rolls around, Sutton cooks up a storm in the kitchen. "One of my proudest achievements is that I make homemade tomato sauce with tomatoes I grow from my garden," she explains. "I made a homemade bolognese sauce that sits on the stove all day. I serve it over spaghetti and it's delicious." Talk about a mouth-watering home-cooked meal.

Since Sutton also happens to be a regular baker of cookies and brownies, she never skips out on dessert. "Theres also a skillet cookie I love. Its a giant chocolate chip cookie that I cut up into pie pieces. It's delicious," she says. "I also just recently made an apple cider donut loaf cake."

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The main reason Sutton is always experimenting with new dessert recipes, is that it means more quality time for her and her daughter. "My daughter loves to help me in the kitchen, so we do a lot of those things together," she explains. Now how's that for sweet?

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What Broadway And TV Star Sutton Foster Eats In A Day To Feel Youthful At 45 - Women's Health

An improved park at West Melvina and North 29th streets is among the projects outlined in a new city plan for part of Milwaukee's north side.(Photo: City of Milwaukee)

An upgraded park, a new public trail and safer streets for bicyclistsand pedestriansare in the works for part of Milwaukee's north side under a new city plan.

The Connecting the Corridor Strategic Action Plan includes some projects that are set for2021. Other projects arestill seeking federal grants and other funds.

The plan was recommended for approval Monday by the Plan Commission. It will be reviewed by the Common Council's Zoning, Neighborhoods and Development Committee at its Oct. 27 meeting.

It was created to better coordinate and spur public improvements in Milwaukee's North 30th Street Corridor.

That area includes such major redevelopments as Century City Business Park, which has largely stalled; Community Within The Corridor, a mix of affordable apartments, commercial space and community space that is about to begin construction, and additional affordable housing near Garden Homes Park.

The public improvements envisioned in the new plan include more park space and trails two things generally lacking in the area, said Amy Oeth, a city planner.

Adding those amenities would improve the health of people living in the neighborhood, she told commission members.

Upgrading a city-owned park, at West Melvina and North 29th streets, is among the projects scheduled for 2021.

Those plans include a dog park, community garden, children's play area, rebuilt basketball courts, green space and a stage,said Yvonne McCaskill, coordinator of the Century City Triangle Neighborhood Association.

"We want this to be a destination," McCaskill told commission members.

A new walking and biking trail is to be created by the end of 2024 along North 20th Street between Meaux Park and theWilliam Ira Gore Park play area, 1970 W. Olive St., Oeth said.

There arelong-terms plans for a possible conversion of a former rail right-of-way to a trail between Havenwoods State Park and the Hank Aaron State Trail.

Also, "road diets" are planned for 2021 on portions of North 27th and North 35th streets, Oeth said.

Road diets, which have been done on other city streets, paint new lanes to reduce lanes for cars while creating separate lanes for bikes. The improvements will include high-visibility crosswalks for pedestrians, she said.

The plan's longer term safety improvements include similar "traffic calming" work on West Villard Avenue, between North Sherman Boulevard and Lincoln Memorial Parkway, as well as North Hopkins Street between West Capitol Drive and North 15th Street.

The plan also envisions similar work along West Capitol Drive a street known for its "scary" reckless driving, Oeth said.

Other projects include continued development of storm water basins that also create green space.

That includes Green Tech Station, which features an environmental education center for school field trips, at 4101 N. 35th St.

Its pavilion to provide outdoor class space will be completed in 2021, said Sarah Bregant, of Northwest Side Community Development Corp.

Tom Daykin can be emailed at tdaykin@jrn.comand followed on Instagram, Twitter and Facebook.

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An upgraded park and safer streets for bicyclists and pedestrians are in the works for part of Milwaukee's north side - Milwaukee Journal Sentinel

There's a lot going on right now that is causing uncertainty, but if there's one thing that is for certain, it's that people who like Diet Coke are people I can get along with. Diet Coke is one of the most universally beloved beverages out there and if there's someone in your life who deserves a pick-me-up, you can now nominate them online to win a year's supply of the stuff.

The promotion is in celebration of National Boss's Day, which takes place every October 16. Since this year has many people working from home and fulfilling different roles in their households, Diet Coke believes everyone is a boss this year, meaning everyone deserves to be nominated. If there is someone special who comes to mind for you, you can head over to DietCoke.com to nominate them.

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Nominations can be submitted through November 16, and the winners will be announced by December (some good news ahead of the new year!). There will be three grand prize winners who will win a free supply of Diet Coke for an entire year. The first shipment will reach the winners in January of 2021 and will include a mini fridge so a refreshingly cold can of Diet Coke will always be within reach.

The nomination form is quick and easy to fill out; all it requires is a little description about your nominee and why you think they deserve the grand prize and all the Diet Coke their heart could desire. So go ahead, brag a little, and cross your fingers that your boss gets chosen for the big prize.

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Diet Coke Is Giving Out A Years Supply Of The Beverage As Well As A Mini Fridge - Delish

JeaniceSkousen, a clinical dietitian withNortheast Georgia Medical Center Braselton,works with cancer patients and their families focusing on diet and nutrition.

I work with mainly on referrals or patients who are at risk while theyre receiving radiation, such as those who are getting treated in an area that affect how they are able to eat, she said.

Patients may experience problems chewing or swallowing or may have appetite loss during treatment.

I usually work with all the patients with head and neck cancer, as well the abdominal region, Skousen said.

Generally, our primary goal of nutrition care is to prevent nutrition deficiencies, achieve and maintain a healthy weight and preserve their lean body mass, she said.

Johnson said special care must be taken for patients undergoing chemotherapy that may increase risk of infectionand increase chances for heartburnand nausea.

We advise those patients to avoid things like raw meats and wash vegetables, he said.They should eat more of a bland diet, avoiding anything tomato-based.

Also, drinking lots of water is important to help clear some of the medications out of the body, Johnson said.

Eating healthier benefits any of the cancers, Battle said.

That means eating fruits, vegetables, grains and legumes same as what people should be consuming to prevent cancer.

But a healthy diet is not enough, Battle said.

Its not just nutrition. Its a healthy lifestyle of exercise, not smoking, not drinking and keeping yourself at a healthy weight, she said.

How much of a role nutrition plays in preventing or causing cancer, versus other factors, such as a heredity or the environment, is hard to say, Johnsonsaid. Certainly, smoking is the highest-risk thing that you can do.

Smith started her journey back to wellness with diet and nutrition, but she got stronger afterrecovering fromadouble mastectomy. She began by walking more, and that led to running and participating in races.

I started setting goals and I still do (races) to this day, she said. Ive scheduled two half-marathonswithin the next year.

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What your diet should look like to prevent and fight cancer - Gainesville Times