Category Archives: Diet And Food

There are a lot of ways to eat a vegan diet, but one that has gained popularity over the last decade is high-carb, low-fat. While many experts say carbs makes you gain weight (which is why the ultra-low-carb keto diet is so popular), John McDougall, MD, believes that eating whole-food, plant-based carbs can actually help you lose weight. He wrote all about it in his book published in 2013 called The Starch Solution.

The Starch Solution is a high-carb, low-fat vegan diet with an emphasis on eating whole, plant-based foods, no oil, no processed foods, and limited sugars. You don't eat any foods that come from animals, and focus your meals on starchy foods like whole grains, potatoes, veggies, and fruits. Dr. McDougall's book discusses the healthy benefits of a whole-food, plant-based, high-starch diet, which includes satisfying your appetite, giving you energy, and maintaining a healthy weight. The book also discusses how this diet can help prevent chronic conditions like high cholesterol, heart disease, acne, and type 2 diabetes.

What makes the Starch Solution so accessible to anyone especially someone coming from the Standard American Diet (SAD) that's rich in meat, dairy, and highly-processed, nutrient-poor foods is that you can still eat the foods you love that may have been off-limits on other restrictive diets, such as bread, pasta, burritos, pizza, pancakes, and ice cream. You just need to eat healthy, plant-based versions of them. Keep reading to learn what foods you should focus on, which foods are off-plan, which plant-based foods to avoid if you're weight loss has stalled, and what experts think about the Starch Solution.

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If You Want to Eat Potatoes, Rice, and Pasta to Lose Weight, the Starch Solution Is Your Answer - POPSUGAR

Distinguished guests, colleagues, ladies and gentlemen.

On behalf of everyone at UNICEF, I extend my thanks to the Committee on World Food Security for bringing us together.

We meet in unprecedented times. The COVID-19 pandemic threatens to unravel the progress weve made on a number of fronts.

Including nutrition.

Over the last 20 years, thanks to a powerful mix of political will, innovative programming and scaled-up investments, the global community has made historic progress to improve childrens nutrition and food security.

Since 2000, weve reduced the prevalence of child stunting by one-third.

Fifty-five million fewer children were undernourished last year, compared to 20 years before.

Twenty per cent more infants are now exclusively breastfed, compared to 2005.

And 20 million malnourished children have been getting the therapeutic feeding and care they need over the last four years.

Achievement after achievement. All showing that positive change for nutrition at-scale is not only possible it is happening.

But our continued progress is now facing some serious headwinds.

First two-thirds of the worlds children are not getting the diverse and healthy diet they need to grow well.

Children in rural households are twice as likely to eat poorly compared to children in urban areas. And children in the poorest households are twice as likely to eat poorly compared to children in richer households.

And second the COVID-19 pandemic is quickly spiraling into a child nutrition crisis.

Families are struggling economically. Theyre facing food, health, education and social protection systems that are strained by the pandemic.

Physical distancing, school closures, transportation restrictions and lockdowns all taking a toll not only on peoples daily lives, but on their access to nutritious food.

And as in any crisis, children will suffer the most.

As a global community, we need to revolutionize global and local food systems. To drive down the cost of and drive up families access to nutritious, safe, affordable and sustainable diets, wherever they live. And to ensure that food systems and the people depending on them are supported during and beyond the COVID-19 pandemic.

We know what works.

Last year, UNICEFs State of the Worlds Children report found that when healthy options are available, convenient and affordable, children and families make better food choices.

It also found that when governments invest in good nutrition and the systems that support it food, health, water, sanitation, education and social protection programmes childrens nutrition dramatically improves.

Earlier this year, the UNICEF, FAO, WFP and WHO issued a Call to Action. We outlined five urgent needs to protect maternal and child nutrition in the face of the COVID-19.

We need to invest in all of these actions, and UNICEFs nutrition experts around the world stand ready to support governments across this work.

Because we need to do this together as a global nutrition team. No single sector, government, agency, or business can solve this problem on their own.

UNICEF stands ready to work with governments and partners in the UN, the Scaling Up Nutrition movement, civil society, academia and the private sector to reimagine the future of food systems.

Next years Global Food Systems Summit, led by the UN Secretary-General, will mark the beginning of a crucial global conversation around this issue, and UNICEF looks forward to being part of it.

Through the Summit, we have a unique opportunity to begin the work of transforming global food systems.

We need food systems that are more secure and more sustainable. Systems in which healthy foods and nutrition services are affordable and within reach for every child, every young person, and every family no matter who they are or where they live.

As we prepare for the Summit, lets be guided by the ideas and commitment generated here. Lets gather more partners to our work. And most of all, lets be inspired by the wonderful progress the world has achieved over the last 20 years.

Thank you.

***

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Remarks by UNICEF Executive Director Henrietta Fore at the High-Level Special Event on Strengthening Global Governance of Food Security and Nutrition...

First lady Melania Trump said in a White House letter on Wednesday that she recovered from the coronavirus through "a more natural route" of "vitamins and healthy food."

While her husband, President Donald Trump, took a catalog of pharmaceuticals including remdesivir, the steroid dexamethasone, and an experimental antibody cocktail from Regeneron the first lady credited her diet and vitamins with helping her to recover.

The first lady also said she kept her morale up by focusing on her family, friendships, and work, and she stressed that mental health is a crucial part of well-being.

She didn't specify which vitamins or foods she relied on but said her symptoms were mild, including aches, a cough, and fatigue.

"I encourage everyone to continue to live the healthiest life they can. A balanced diet, fresh air, and vitamins really are vital to keep our bodies healthy," she wrote.

There is no evidence that food or vitamins can treat COVID-19 in most cases. However, some supplements, such as vitamin D, have shown promise in several studies.

It's true that nutrition is essential for a strong immune system and overall health. Eating healthfully can help protect against some conditions such as Type 2 diabetes, obesity, heart disease, and high blood pressure that have been linked to a higher risk of developing a serious case of COVID-19.

However, there's no evidence that diet alone can stave off the illness or help to treat it if you do get sick.

"If you're in contact with coronavirus, it doesn't matter how many oranges you eat you're going to get it," Dr. Caroline Apovian, the director of the Nutrition and Weight Management Program at Boston Medical Center, previously told Business Insider. "The only thing that a healthy diet and being in shape will do is make sure if and when you get sick it won't be as severe."

While the first lady didn't mention vitamin D, it's one of the best-studied supplements for fending off a viral infection.

The president was taking a regimen of vitamins and supplements, including vitamin D.

There's extensive evidence linking a vitamin D deficiency to a greater risk of infection, particularly from respiratory diseases like COVID-19, though researchers don't fully understand whether vitamin D supplements can lead to better health outcomes.

Dr. Anthony Fauci, the director of the National Institute of Allergy and Infectious Diseases, has recommended taking vitamin D and said in September that he did so himself.

Two other nutrients have an important role in immune-system health but have not been found to treat or prevent COVID-19.

Getting enough vitamin C is crucial for a healthy immune system. While it can't prevent disease, there's some evidence that it might help people recover more quickly from illnesses such as the common cold.

There's also some evidence that zinc, a mineral necessary for human health, might help shorten the duration of some infections such as the common cold. Research indicates that it's important for immune-system health generally. But no studies have found that zinc can treat or improve outcomes in patients with COVID-19.

As for the fresh air the first lady mentioned, taking a walk or jogging outdoors offers substantial health benefits.

Exercising outdoors is one of the safest ways to work out right now, since it gives you plenty of space to avoid other people, though it's still best to bring a mask for those times when you might encounter others.

Doing so can help boost your mood, improve your sleep, and get you some additional vitamin D (produced naturally in response to sunlight).

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Melania Trump said she used vitamins, healthy food to treat COVID-19 - Business Insider - Business Insider

Long-distance truck driver Carlos Soto spends upwards of 10 hours every day sitting down, traveling between 3,000 and 4,000 miles a weeknot exactly conducive to a healthy or active lifestyle. As he tells Men's Health, prioritizing his own wellbeing meant finding whatever opportunities he could to work out and eat better.

"As a trucker, all you do is pretty much eat, sleep and drive, and it's easy to be unhealthy," he says. "So many people in my line of work get knee problems, diabetes and have high blood pressure, because you're not moving and eating crap. Your body just starts shutting down. It feels like that's true for 90% of the industry. Theres a lot of truckers in their 30s or 40s who are already walking like 80-year-old men when they leave their truck, because they dont walk or run or get any activity."

According to the NIH, 50 percent of truckers in the United States are obese. Determined to reduce his own risk of serious health problems, Carlos (who weighed 250 pounds) joined the Life Time fitness club so he could work out when not on the road. A longtime fan of bodybuilding, he focused on growing strength and muscle in addition to losing weight.

"My body fat went way down," he says. "It was important for me to maintain muscle in my fitness journey, though. I do more heavy weights than cardio for my workouts, and my muscle has gone up as a result... I've been able, through workouts, to never have problems with my lower back. I'm sitting for 10 hours, so I often emphasize my quads through machine workouts and exercises like deadlifts and squats to keep them strong."

Having lost 30 pounds and replaced some of his body fat with muscle mass, Carlos set himself an unconventional goal: to visit all 150 Life Time club venues across North America, fitting them into his travel schedule with work. "Sometimes it's very hard, often the only time I have is around 2 to 4 in the morning," he says. "Sometimes I'll plan my routes to target 24 hour Life Time clubs. I try to get to Life Time the night before, park my truck, sleep in the parking lot and in the morning after 8 hours of sleep, I wake up, work out, get breakfast and hit the road for 10 more hours."

He also made some serious changes to his nutrition, cutting out the fast food that made up a large proportion of his diet, and prepping meals to take on the road with him instead. "Right now my favorite foods are things like fish and brown rice, sweet potatoes," he says. "No bread or pasta. I include a gallon of water every day. I also have a supply of healthy snacks and supplements that I keep in my truck with me."

Carlos has found that making a concerted effort to fit exercise and a healthier diet into his lifestyle, while still fulfilling his work responsibilities, has yielded more results than mere weight loss or muscle growth.

"I feel amazing these days," he says. "My energy levels and strength after many years are totally different. I'm stronger and healthier, even after so many years of driving. I wanted to shock the stereotype of all truck drivers being out of shape... My ultimate goal, though, is to look at myself in the mirror each morning and feel healthy and happy. I want to play soccer with my son and be in shape for that. I want to be healthy for my job and have a long, healthy and productive career."

"For people who are new to fitness, I always tell them that you have to do it for yourself. Do it to be more productive and healthy for your lifestyle and family. I know a lot of people, they dont want to have health problems. Exercise is a great way to fight that. Its also amazing to feel good about yourself. I meet a lot of depressed truck drivers who are overweight. Even the money theyre making right now, theyre miserable. Everything can be accomplished with a few changes to your exercise routine and food."

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A Trucker Explains How He Stays Fit and Healthy While Driving 4,000 Miles a Week - menshealth.com

October is National Eat Better, Eat Together Month, dedicated to celebrating family meals in the home. Here, at The Beet, were not only amplifying the benefits of eating together, but also encouraging families to start adding more plants to every meal.

We have outlined the key essentials in The Beginners Guide To Going Plant-Based, a great place to start while sparking a transition to eating more whole foods. However, transitioning your family to a plant-based lifestyle may not be easy, especially if you have picky eaters. It is crucial to be patient and not give up throughout this process. Here are some tips to move the entire crew to eat more fruits and veggies together:

It may not be best to speed into it all at once. If that does happen, chances are your family might find a plant-based diet too restrictive and continue on with their regular eating patterns. In order to avoid this, take baby steps such as starting with Meatless Monday for some time and continuing it for the rest of the week. Other gradual changes could be adding fruit and veggies to your childs lunchbox or ordering takeout from a vegan restaurant for dinner. Dont give up! These small tweaks to your familys diet may lead to them embracing a plant-based lifestyle in no time.

An easy way to get processed food out of the house is to recreate them using whole foods. If your kids love burgers, start by making a homemade veggie or bean burger patty with similar toppings. They may be more inclined to eat something that is familiar to them rather than something unknown. Stick with meals that your family already eats, but make them plant-based by removing a couple of ingredients. For instance, try cooking up regular spaghetti with garlic bread, black beans and rice, or a sweet potato casserole. Then, you can slowly start incorporating plant-based meats and cheeses.

A family that cooks together stays together! Get your family involved in the kitchen and work together to produce amazing dishes for mealtime. It reinforces the importance of eating fresh food and knowing what goes into your body as it is prepared at home. Not only will your family members be conscious of whats going in the food, but also be excited to eat their own creations at the end. It can also be a great way to be adventurous and try new recipes with your own twist!

One of the best ways to introduce your family members to whole foods is through shopping together at the grocery store. Your family members will get to understand what is out there and even pick out a few of their favorite fruits and veggies. Try to eat a variety of foods at home such as cruciferous vegetables, fibrous fruits, whole grains, and legumes. It is also a great opportunity to try new foods and the latest plant-based meats on the market.

Your family members may be inclined to partake in something if they see others having an enjoyable time doing it! Connect with like-minded families who are plant-based through potlucks, picnics, and other social gatherings. Oftentimes, there may be Facebook groups full of plant-based people in your city or a community club affiliated with a local vegan grocery store. Not only will it be a way to meet new people, but also a fulfilling experience exploring new avenues of a plant-based lifestyle.

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5 Tips to Help Transition Your Family to a Plant-Based Lifestyle - The Beet

L-tryptophan is an essential amino acid that performs many functions in the body, including the production of serotonin. Serotonin is a chemical in the brain that affects mood.

Although some evidence suggests that L-tryptophan may help with certain conditions, such as anxiety or sleep disorders, additional research is necessary to prove whether or not taking L-tryptophan supplements is effective.

This article examines the safety and efficacy of L-tryptophan supplements.

L-tryptophan, or tryptophan, is an essential amino acid that plays a part in creating serotonin. Serotonin is a hormone present in various parts of the body, including the brain. The serotonin in the brain helps regulate a persons mood, anxiety, and levels of happiness.

L-tryptophan is also available as a supplement.

Because L-tryptophan plays a role in the production of serotonin in the brain, some experts suspect that it may help with conditions such as anxiety and sleep disorders. There is some evidence to support its use for these purposes.

In one small study of 25 young adults, the researchers found that changing the diets of the participants to include more L-tryptophan created positive changes in their mood. It also reduced symptoms of anxiety and depression.

In a 2016 review, the researchers found that there may be a connection between low levels of L-tryptophan and depression and anxiety symptoms in rodents.

In humans, the authors noted that those most likely affected are people with risk factors for developing depression. It is possible that at risk populations may benefit from increased tryptophan levels.

In a 2016 study of young people undergoing drug detox, the researchers found that the participants saw minimal or no improvements in mental symptoms associated with their detox process.

However, they did note that L-tryptophan was effective in helping the participants sleep during the detox process. The researchers also noted that additional studies are necessary to prove how effective it may actually be.

According to an older study, L-tryptophan may help alleviate pain associated with premenstrual dysphoric disorder. The study also found that people who had limited amounts or none of the amino acid in their diets had worse symptoms of premenstrual syndrome (PMS).

In a 2017 study, the researchers examined how L-tryptophan levels affect a persons tolerance for pain. The study found that higher levels of this amino acid made pain more manageable.

L-tryptophan is safe when a person consumes it as part of their regular diet. When consuming it in supplement form, a person may experience minor side effects.

According to one study, some common but mild side effects include:

Although this is not common, a person may experience serotonin syndrome if they take multiple medications for depression or anxiety at the same time.

Though rare, serotonin syndrome is most likely to occur when a person takes an L-tryptophan supplement with medications that alter serotonin levels, such as antidepressants.

Symptoms of serotonin syndrome may include:

In 1989, researchers temporarily linked tryptophan supplements to eosinophilia myalgia syndrome (EMS). EMS causes symptoms such as debilitating muscle pain and a high peripheral eosinophil count. The cause of EMS turned out to be a bad batch and not the result of the supplement itself.

It is also important to note that the Food and Drug Administration (FDA) do not currently regulate supplements.

However, there are several different independent testing agencies that do look at supplements for purity and potency. People should look for supplements that have certification from third party evaluators to help minimize their risk of exposure to bad products or ineffectiveness.

L-tryptophan is naturally present in many foods. Some food sources include:

It is not likely that the amount of the nutrient present in food will have any positive or negative effects on a persons sleep or mood.

Melatonin is another supplement that people may use to help ease insomnia or sleep disorders. Melatonin is a hormone that the body releases to stimulate sleep in the evening and waking in the morning.

A person can also try non-supplement-related sleep aids. Some steps that may help facilitate a better night of sleep include:

People should talk to their doctor if they have other conditions that they were considering using L-tryptophan for to get advice on possible treatments.

People should talk to their doctor before starting any supplement. In particular, people who take antidepressants should talk to their doctor before taking L-tryptophan supplements.

People should stop taking the supplement and talk to their doctor if they notice any unusual symptoms after taking it.

L-tryptophan may be an effective sleep aid and may also help with other conditions, such as chronic pain, anxiety, depression, or PMS.

However, the supplement may not be for everyone, and it may not be helpful for all conditions. People should talk to their doctor before starting a new supplement, and they should stop using it if they experience any side effects.

More research is necessary to determine whether or not L-tryptophan is safe and effective in easing any of these conditions.

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L-trytophan supplements: Are they safe, and do they work? - Medical News Today

While preparing to shoot his action new movie Mission Extreme, Bollywood star Arifin Shuvoo decided to make the most of the opportunity, and get into the absolute best shape possible. At the start of his journey, he weighed 95 kgs (209 pounds), having intentionally gained weight for his previous film, Ahaa Re. "To lose that and transform the body in only nine months seemed impossible," he says in a new YouTube video.

He immediately made changes to his diet, and started doing high-intensity cardio, including running and rowing, to begin the process of burning fat. "I had very low stamina in the beginning as I had never endured such hectic training," he says.

As the workouts progressed, Shuvoo introduced weight training into his routine. "I thought I would never be able to lift that much weight," he says. "After some time, I realized I could actually lift heavier weights."

However, he recalls that just as he was beginning to see some physical results and feel more confident in his training, he got injured: heavy lifting had led to repetitive tissue damage, causing extremely painful swelling in his knees and ankles. "I was apparently putting pressure on already damaged tissue cells," he says. He was forced to suspend his workouts for four months while he recovered: "Training was strictly forbidden, because I could not even stand up."

Having previously been advised by doctors against taking action roles following an earlier injury, Shuvoo became depressedbut he still wanted to see this journey through. "I didn't want to give up without trying, I had to at least try. I was determined," he says. "I decided to start training again. This time, we decided to stop legs and lower body exercises, and start with the upper body... I couldn't give up midway, I wanted to push a bit more."

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Nine months after beginning his transformation, Shuvoo was ready for his new role: he weighed 82 kgs (180 pounds), having lost his belly fat and replaced it with ripped six-pack abs, in addition to building muscle in his chest, shoulders, back and arms.

"Anything is possible in this world, if you want," he says. "If we want something from the heart, and work for that, never giving up on our goal, anything is possible."

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A Bollywood Action Hero Shared the Workout and Diet That Helped Him Get Shredded - menshealth.com

A little education goes a long way when it comes to helping people with limited budgets eat healthier and not run out of food before the end of the month.

So says a study by the Public Health Institute s Center for Wellness and Nutrition, published in the Journal of Nutritional Science.

It found that residents with low incomes in eight Southeastern states, including Kentucky, consumed significantly greater amounts of fruits and vegetables, and improved several other shopping and nutrition-related behaviors after they participated in the U.S. Department of Agriculture s SNAP-Ed program. SNAP is the Supplemental Nutrition Assistance Program, formerly known as food stamps.

Healthy foods can be expensive, and a SNAP budget is modest. But SNAP-Ed is helping low-income Americans in the Southeast make strategic choices that stretch their food dollars and empower them to choose more fruits and vegetables and other healthy foods, Amy DeLisio, the centers director and co-author of the study, said in anews release .

In the long run, DeLisio said, these changes can play an important role in reducing their likelihood of diabetes, hypertension and other nutrition-related diseases, and in reducing health-care costs across the region.

SNAP-Ed provides comprehensive nutrition education and obesity-prevention interventions for individuals and families whose incomes are below 185% of the federal poverty line. Participants are not required to get SNAP benefits.

Using 2017 data from 25 participating agencies in the Southeast, including surveys from more than 43,000 low-income children and adults before and after SNAP-Ed interventions, the study found people were more likely to meet USDA nutrition recommendations and manage their food resources better after participating in the program.

On average, the study found low-income participants increased their daily consumption of fruit by 1/3 cup; increased their daily consumption of vegetables by 1/4 cup; drank more water and less sugar-sweetened drinks, and were more likely to drink low-fat or nonfat milk.

They were also likelier to choose healthier foods on a budget; read nutrition labels or ingredient lists; compare prices before purchasing foods; identify foods on sale or use coupons; use a list while shopping; and not run out of food before the months end.

The report notes that in a region that experiences some of the highest rates of obesity and unhealthy dietary behaviors in the nation, our study shows that SNAP-Ed programs can be part of the solution.

The study also documented 701 policy, systems and environment supports that complement the SNAP-Ed programs in the region, including things like creating edible gardens and improving food displays in school cafeterias.

What about Kentucky?

In Kentucky, the Nutrition Education Program encompasses two separate USDA programs, SNAP-Ed and the Expanded Food and Nutrition Education Program. The programs are offered in each of the states 120 counties and are run by extension agents or one of the 96 NEP assistants.

NEP director Marisa Aull said the program is designed to provide its clients with life skills to promote a healthier lifestyle and to make the healthiest choice the easiest choice.

A lot of times it is simply lack of knowledge, Aull said. Our program really does focus on bringing education to the individual so that they, along with their family, can make those choices and be healthier.

Omolola Adedokun, senior Extension specialist for evaluation, explained, With education on how to spend the money, by using coupons, by being able to follow whats on sale, whats not on sale, and by budgeting for food, that by looking at cheaper options, like frozen vegetables, or canned vegetables, people will be able to eat healthier and in alignment with USDA guidelines.

Aull said the program is especially important in Kentucky, a state known for its high obesity rates and poor health.

According toAmericas Health Rankings , Kentucky is one of the worst states for adult obesity, with 36.6% of its adults obese. Its child obesity rate of 38% is second highest in the nation, according to the2020Kids Count report.

Kentucky also ranks among the 10 worst for heart disease and diabetes, and is No. 1 in cancer deaths all conditions that could improve with better nutrition and exercise practices.

The study did not provide any state-specific data, but the 2019 NEP report says 97% of Kentuckys adult participants showed improvement in one or more diet quality indicator, like eating more fruits or vegetables, drinking less sugared soda and cooking dinner at home; 84% increased their physical activity; 92% showed safer food storage and prep; and 91% showed better food resource management.

Kentucky had more than 4,500 participants in the SNAP-Ed program, said Adedokun.

As for youth, after participating in the Super Star Chef program, which was offered in 53 counties, 99.6% of the states 789 youth participants reported they could identify healthy foods; 96% said they planned to drink more water every day; and 95% said they planned to try new foods. The report says the two programs had 368,584 children and youth contacts.

Aull said young people are an important part of the program because they often share their excitement for what theyve learned with their families, inspiring them to eat healthier.

We often hear anecdotally, that they convince their family to try a new food or they convince their family to go to the farmers market where the family previously was maybe hesitant to go. . . . The key to the family is often through youth, she said.

Aull stressed that each of these small changes are important because they could have a lifelong impact, and not just for the individual but society at large.

If we look at it from a kind of return-on-investment side, it has an effect on generational poverty, it has an effect on their health and well-being, and it also has an effect on those local health care systems, Aull said. Those small changes lead to big impacts for not just our state as a whole but . . . their community, their city, their family. And we feel like those changes will also break a lot of cycles that need to be broken, that really are just due to lack of resources and lack of opportunity.

Aull encouraged qualifying Kentuckians to participate in the free nutrition-education programs, which are being held virtually during the coronavirus pandemic.

Denise Rennekamp, assistant NEP director, spoke to the importance of community partnerships to promote the program. For example, she said Feeding Kentucky and other food banks help connect food-insecure Kentuckians with their program.

The number of Kentuckians on SNAP varies from month to month, with participation increasing since the pandemic came to Kentucky in March. In August, 606,216 Kentuckians received SNAP benefits.

Click on the Plan, Eat, Move website to learn more about the program.

(Kentucky Health Newsis an independent news service of the Institute for Rural Journalism and Community Issues, based in the School of Journalism and Media at the University of Kentucky, with support from the Foundation for a Healthy Kentucky.)

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Study shows nutrition education for low-income people in Southeast states resulted in healthier diets and better budgeting - Hoptown Chronicle

On a weight loss diet? Two quick and healthy breakfast recipes to kickstart your metabolism  |  Photo Credit: iStock Images

New Delhi: Breakfast is often considered as the most important meal of the day. A power-packed, nutritious breakfast will fuel your body and mind after an overnight fast, providing energy and sustenance throughout the day. A healthy breakfast will also jumpstart your metabolism, which can help you burn more calories and speed up your weight loss. So, eating a healthy breakfast may help you burn belly fat faster, while also supporting your well-being in many other ways.

A number of studies suggest that regularly eating a breakfast loaded with nutrients, including protein and fibre, may help you shed those extra pounds and keep weight in check. There are different theories about the benefits of eating a healthy breakfast for weight loss.

While more work is required to better understand the link between breakfast eating habits and weight loss, you must understand that eating wrong foods can derail your efforts to get a slimmer waistline. So, its important to fill your tummy with the right foods that will give you energy and keep you feeling full until lunchtime.

As most of us continue to stay indoors, breakfast is sometimes skipped due to a change in routine. Here are two quick and healthy weight loss-friendly breakfast recipes suggested by nutritionist Sheryl Salis, RD, CDE, that will jumpstart your metabolism and provide the body and brain with fuel to endure the rest of the day:

The perfect breakfast or brunch recipe with a good combination of taste and health.

Ingredients:

For baked apples

For oatmeal

Instructions:

Ingredients:

Instructions:

Make sure that you fill your diet with nutritious whole foods that will help you lose weight, improve immunity, and boost your overall health.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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On a weight loss diet? Here are two quick and healthy breakfast recipes to kickstart your metabolism - Times Now

When people dont listen to the experts

Dietician Jane Clarke accepts that cutting down on meat can be beneficial for health, but is concerned by veganisms wholesale promotion by bloggers, rather than health experts.

Its great that there is now a much wider range of non-meat sources of protein, but the power of social media and supermarkets to influence our food choices needs to be combined with scientific evidence, she warns, adding that the trend for highly processed vegan food with lots of sugar, fats and salt added to make them tasty shows you can easily be unhealthy as a vegan.

Clarke says the evidence still points to the health benefits of a balanced diet including a limited amount of animal protein and dairy. Research recently published in the journal BMC Medicine found the lowest mortality rates in those eating up to 80g meat a day. Calcium-rich foods including cows milk are proven to be beneficial to bone health and help produce anti-cancer substances such as butyrate. The fact is, meat is a great source of easily accessible protein.

GP Noreen Nguru, founder of whatthedoctorrecommends.com, says deficiencies of nutrients and vitamins are common amongnew and even established vegans, and include micronutrients deficiencies in vitamin D, calcium, omega-3 fatty acidsand zinc all responsible for building strong immune systemsand protecting against bone fractures, high blood pressureand fatigue.

She adds: Vegans are also at a much higher risk of developing a Vitamin-B12 deficiency which, if left untreated at a significant deficit for too long, can potentially cause irreversible neurological effects such as paresthesia (numbness or tingling in the hands and feet), co-ordination difficultiesand even problems with memory.

Such deficiencies can be prevented with careful supplementation essential for healthy veganism but some argue that nutrients and vitamins can be harder for the body to absorb this way. In one study by Oxford University published in 2010, half the vegans in the sample were B12 deficient.

The implications of diving into a meat-free, egg-free and dairy-free diet without adequate preparation and research are likely to bring more harm than good, says Nguru. And though she agrees that meat and dairy consumption have been linked to problems such as bowel cancer, there are several less restrictive diets that offer heart-protective benefits and reduce the risk of cancer, such as low carb and Mediterranean diets rich in omega 3 and good fats.

Life coach Bianca Reimer, 41, went vegan in 2011, having been largely vegetarian. Despite taking all the recommended supplements as a vegan, including omegas and B12, I kept craving lamb and chicken, she recalls. Though she initially felt better, my energy was still very depleted and my acupuncturist suggested I should eat eggs and meat again. I added salmon, and then I got pregnant after two years of trying. I also started eating chicken and felt so much better for it.

After returning to meat, she adds, the impact on my mental and physical wellbeing was close to immediate. But I dont think theres a one-diet-fits-all approach. Each of us should eat whatever suits us at different stages of life.

Currently, 87 per cent of the UK population still eats meat, while 7 per cent are vegetarian and 4 per cent are, like me, pescatarian; between 1 and 2 per cent are vegan. Many ex-vegans find vegetarianism a more successful refuge. Sophia Husbands had a failed attempt at veganism in 2018.

I did Veganuary for my health, says Husbands, 41, founder of wellbeing site LoveHappyBody, but I started to get run down, and developed mouth ulcers in just a month. I felt dizzy and it turned out my iron levels were very low.

Last year she went vegetarian, and says shes found the diet much more sustainable. Ive lost weight andmy skin has improved. But I try to keep a balance now, and Im wary of totally eliminating anything, as I think that can spark intolerances. If I craved meat or fish, I would return to it.

Read More:Why eating meat is good for your health... and the planet

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'I gave up veganism and my health improved instantly' - Telegraph.co.uk