Category Archives: Diet And Food

Jenna Dewan's postpartum diet and fitness secret? Rocking the vote!

On Wednesday, Oct. 7, Jenna shared a pic of her wearing a blush bikini.

"A lot of people asking me about my post partum diet and exercise plan," the Flirty Dancinghostwrote in the caption, before adding, "and I'm here to tell you it's to make sure you're registered to vote, vote early, and to vote like your life depends on it because it does."

Jenna also tagged Zo KravitzandReal Housewives of Beverly Hillsstar Lisa Rinnain the post.

While Jenna was using the cute pic as a way to encourage people to vote, shedidhave a baby recently. In March of 2020, she gave birth toCallum Michael Rebel, her first child with fiancSteve Kazee. Jenna also shares her 7-year-old daughterEverly with ex-husbandChanning Tatum. For anyone curious about her post-baby routine, she recently shared with Instagram that she's all about Pilates.

"@physicalperfectionpilates has taken care of me before pregnancy, during pregnancy and after pregnancy/pandemic/quarantine (while I'm exhausted and on zoom in my dirty garage nonetheless..!)," she wrote of the workout in August of 2020.

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Jenna Dewan Nails Her Response to Fans Asking for Her Postpartum Diet and Fitness Routine - E! Online

Dairy products are often pegged as inflammatory foods, however, new research suggests that the opposite may actually be true.

According to a recent study published in the Journal of the American College of Nutrition, consuming dairy foods such as milk, cheese, yogurt, and milk proteins (whey) has neutral to beneficial effects on inflammation. The systematic review, which was funded by the National Dairy Council, evaluated the results from 27 randomized control trials that looked at the effect dairy products and milk proteins have on inflammation in the body. (Related: 21 Best Healthy Cooking Hacks of All Time.)

Of the 19 studies that analyzed the effect dairy products have on the body, 10 reported no effect on inflammation, and eight reported a reduction in at least one biomarker of inflammation. As for the eight studies that exclusively explored the relationship between the consumption of milk proteins and inflammation, all of them reported no such association.

Still, dairy products are often associated with inflammation primarily because of the saturated fat and lactose (the naturally occurring sugar in milk) contained in these foods. In fact, some 65% of the human population has a reduced ability to digest lactose after infancy.

One of the authors of the study, Chris Cifelli, Ph.D., VP of Nutrition Research at National Dairy Council, told Eat This, Not That! that this new study is the third systematic review to be published within the past three years that indicates dairy foods have neutral to beneficial effects on inflammation.

In 2017, a systematic review of 50 clinical trials demonstrated that dairy products were linked to anti-inflammatory activity in participants with metabolic disorders. The dairy products that were analyzed included low- and full-fat varieties as well as fermented ones, such as yogurt and kefir.

Another systematic review published in 2019 that evaluated randomized clinical trials also reported similar results. In fact, the authors of this particular review stated, the majority of the studies documented a significant anti-inflammatory effect in both healthy and metabolically abnormal subjects.

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As Cifelli points out, there are nine essential nutrients in milk, including vitamin D, calcium, and potassiumall of which help to maintain bone health. However, the 2015 Dietary Guidelines Advisory Committee identified that the recommended dietary allowances for these three nutrients are often not met by Americans. Additionally, the consumption of dairy foods has been associated with a lower risk of developing conditions such as cardiovascular disease, type 2 diabetes, and metabolic syndromeall of which are thought to be partially caused by chronic inflammation.

Following an anti-inflammatory diet is key to reducing chronic low-grade inflammation in the body and ultimately lowering the risk of developing chronic disease. It is believed that one of the leading causes for low-grade inflammation is gut leakiness, says Cifelli. Dairy foods can be a positive addition to an anti-inflammatory diet.

Yogurt is especially believed to promote good gut health. A clinical study published in 2017 demonstrated that eating about 1.5 servings of low-fat yogurt a day was linked to a reduction in chronic inflammation and improved gut integrity.

Of course, if someone has lactose intolerance, staying away from dairy products is strongly advised. Lactose intolerance is a condition to take seriously and it impacts different people at different degrees, Cifelli says. For example, some can tolerate a small amount of lactose while others cant.

Luckily, there are lactose-free dairy products including milk, cheese, and even ice cream that people with this dietary restriction can safely eat and still receive the nutrients found in regular milk. (Related: 12 Lactose-Free Yogurts Youll LoveEspecially If Youre Lactose-Intolerant)

Eating a diet primarily made of plant-based foods is the key to warding off inflammation. On the other hand, processed foods such as deli meats and packaged snacks with high levels of added sugars and refined grains are the ones that can contribute to chronic low-grade inflammation if eaten regularly and over time.

Processed foods, with their high sugar levels, omega-6 fatty acids, excess sodium, and junky additives, on the other hand, can stoke the fire of inflammation, Sydney Greene, MS, RD, told ETNT in an interview about how a plant-based diet can protect you from disease.

On the flip side, foods like dairy, fruits, and vegetablesespecially dark, leafy greens and deep orange vegetablestend to be anti-inflammatory, adds Cifelli.

For more, check out The Best Dairy Milk Brands To Buy, According to Nutritionists.

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Study Debunks Claim That This Popular Food Causes Inflammation - KYR News

Shaun LucasOpinion Editor

On Oct. 1, the Supreme Court of Ireland ruled that bread used in Subway restaurant sandwiches is too sugary to be considered bread. The ruling came about due to tax reasons, as Irelands Value-Added Tax Act says bread with over 2 percent of its weight made up with added substances such as sugar will not receive tax exemption, according to NPR. Unfortunately for Subway, its bread contains 10 percent sugar in the recipes total weight, also according to NPR. Only in 2020 would a staple healthy fast food restaurant have its bread more akin to a pastry than actual bread.

The ruling brings about an interesting discussion within American diets: how does one entirely know if their healthy diet consists of truly healthy foods? Balancing a diet is surely a challenge that many, myself included, cannot find time to accomplish. With crucial responsibilities, such as school, work, family life, how can one ensure all and/or a heavy majority of meals contain the proper ratio of food groups?

Only a quarter of Americans are eating high levels of fruits, dairy, and oils, according to health.gov. In the same data from health.gov, a majority of Americans consume more than the recommended portion of saturated fats, sugars, and sodium. The over-consumed substances likely relate to fast food restaurants, with many popular chains dripping with these unhealthy substances. In a busy schedule, its easier to consume a few happy meals than for a family to create a nutritious set of meals.

People seem to forget, despite its branding, that Subway is still fast food. Even before hearing about the breads sugar contents, I never understood Subway being considered healthy while people pile on toppings and sauces. Also, a soft drink is a sugary nightmare, especially when 30 ounces of, say, Coca-Cola contains 101 grams of sugar, according to the nutrition website Eat This Much. Even the veggie delight 6-inch sub at 230 calories is more calories than an 140 calorie 8-count grilled chicken nugget meal served at Chick Fil A, according to the restaurants online menu supplement/newsletter The Chicken Wire.

Above all, people still need to burn any amount of calories and other macromolecules consumed. Similar to healthy meal planning, its difficult to maintain exercise regimens alongside other responsibilities. During the summer, I remember in having ample time for jogging sessions, along with sweating off water weight at work. Currently, a week with a constant flow of online school work, Im fortunate to have a weekly, couple-mile run.

So how does one combat these dietary issues? Without delving into exact balance ratios, simply limiting unhealthy consumption does a lot. Relating back to the sugary drinks, simply drinking water instead immediately eliminates calories from beverages. Even flavored waters, while obviously having more calories than regular water, still provide healthier drinking alternatives. As for exercise: walk around your neighborhood at even comfortable lengths just to burn a few calories.

Indeed, not everyone can and/or has to be a fitness marvel; yet, its important to maintain decent physical care to avoid problems later in life. Poor care can become the difference between being able to exercise in your late 80s and requiring drastic medical procedures before you hit your 40s. Im not going to judge any individuals choices, but only you can take the steps towards a relatively healthy and pain-free life.

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Bread from Subway isn't bread? The issue with American diets - The Snapper - The Snapper

New Delhi | Updated: October 8, 2020 11:40:17 am

Written by Harleen Gulati

It is common to hear about the different types of diets, through recommendations or via social media as people are always discussing new ways of losing weight or keeping fit. But every time we hear about a new diet, we get even more confused about which one to follow. But its not as confusing as it may seem. The real question is, which is the most sustainable and healthy diet to lose weight?

Below are five popular types of diets with their pros and cons.

Vegan diet

A vegan diet involves eating only plant-based foods. Those who follow this diet avoid all animal products, including meat, dairy, and eggs. Some people also avoid honey. A vegan diet helps in losing weight as many animal foods are high in fat and calories, so replacing these with low-calorie plant-based foods can help in managing weight. Vegan food is high in fibre, promotes eating whole foods and has low saturated fats. The diet helps promote heart health and is believed to lower the risk of cancer. Vegan diet is healthy and beneficial as long as its followed correctly, which means loading up on the whole grains and legumes every day for protein, as one may not intake sufficient protein otherwise. One may follow another diet to lose weight as this diet is very restrictive.

Keto diet

A keto diet is well-known for being a low carb diet, where the body produces ketones in the liver to be used as energy. The diet promotes rapid weight loss as compared to other diets, boosting metabolism and reducing appetite. Keto diet lowers blood sugar levels and improves insulin sensitivity, triglycerides and HDL Cholesterol levels. The diet also helps to treat PCOS. However, following the keto diet for long is not advisable without seeking medical guidance as it can lead to various health problems like kidney stones, vitamin and mineral deficiency, fatty liver and constipation. The diet also backfires with extra weight gain, if left without following the right steps.

Gluten-free diet

Gluten is a protein which is found commonly in grains like rye, barley and wheat. Gluten consumption can be harmful to people with celiac disease. Nowadays, a gluten-free diet is popular among people as it helps them lose weight. Gluten-free diets claim to improve energy, health and weight loss efforts. However, such a diet changes your dietary nutritional intake and for this reason, it is not advisable to start a gluten-free diet without consulting a health professional first. This diet encourages people to increase their intake of fruits and vegetables and eliminates processed unhealthy food products. Following a gluten-free diet needs a lot of commitment as the person has to eliminate basic foods like bread, a few desserts and even sauces. Also, once they stop following the diet, it harms the body by causing inflammation and weight gain.

Detox diet

Detoxification is a process where you get rid of toxins from your body. There are many types of detox diets, some include not eating at all and being on a liquid diet for some time, while some encourage you to have only raw fruits and vegetables. What most people dont know is the fact that during the detox process, the reason you instantly lose weight is that what you lose is water weight and this is the reason why it is harmful to the body as your fat weight remains unchanged and once you stop the detox diet your weight is back to square one. Whereas on the other hand, one may consider a detox day per week which will help promote healthy skin and hair, increase antioxidants in the body and helps in resetting the body weight.

Intermittent fasting

Intermittent fasting is an eating pattern that cycles through periods of eating and fasting. The intermittent fasting plan doesnt specify exact foods that you need to eat, but when you ought to eat them. In this method, fasting occurs for either 16 hours or 24 hours a day, two times per week. While it helps in losing weight, it promotes other health benefits like reducing insulin resistance, helps boost brain health and heart health and reduction of inflammation. While fasting, one must keep themselves hydrated and stop if feeling weak, having acute headache or having blood sugar drop, also one must remember to have a healthy diet in the eating period. This diet is recommended as a lifestyle change to improve the lifespan of an individual.

ALSO READ | Include these in your diet for a healthy weight loss journey

It is important to know that no diet is perfect for weight loss as different diets work for different body types. A healthy, well-balanced diet is what our ancestors have been following for years. A diet should be sustainable and healthy with long-term benefits. It is always advisable to have a healthy diet consisting of all the five food groups a mix of the best vitamins and minerals, adequate water intake, exercise, portion control, and a stress-free sleep cycle. All in all, intuitive, clean and mindful eating is the way to go. Breakfast like a king; lunch like a prince; dinner like a pauper works best.

The author is a nutritionist and health coach and founder, Selfpledge

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From keto to intermittent diets: All you need to know - The Indian Express

When news hit that up-and-coming Bollywood actress Mishti Mukherjee died this week at 27 due to complications from a keto diet, according to her family, the world erupted in sadness and shock, as headlines circled the globe from India to England and in the US. Her fans shuddered at the news. Two things struck anyone readingthe story: How young and healthyMishti appeared, and the fact that a keto diet could cause extreme kidney failure, leading to such a tragic loss.

Keto diets are known to work in the short term to help dieters shed weight by cutting out virtually all carbsallowing carbs to be just 5 percent ofyourtotal intakeand fueling up on fat and protein, which make up 70 percent and 25 percent of totalintake. The diet forces the body into ketosis, which is when cells burn fat for fuel, but an overwhelming amount of ketones released in the body can put a strain on the kidneys, which work to filter these byproducts of fat burning, causing kidney stones, loss of function and ultimately kidney failure. Doctors reacting to the news were quick to issue warnings in the wake of Mukherjee's death.

Three specific warnings about keto were issued: One is thatwhile keto appears to be extremely effective in helping overweight or obese people lose weight, it could be dangerous for thin people to do it, since they run the risk of complications fromputting their body intoketosis; that the diet must be accompanied by drinking copious amounts of water, to help the kidneys flush out the toxins; and the third is that you should not stay on a keto diet for longer than 45 days, and perhaps not even that long. There are healthy ways to follow a keto diet, that involve eating mostly plant-based foods, experts say, but most keto fans prefer to eat processed meat such as bacon to help push up their fat and protein intake to the levels required.

Keto diets are not unhealthy, it's the way people do them that is, according to Dr. Andrew Freeman, the cardiologist at National Jewish in Denver, recently released a study that keto dieting can lead to heart disease because of the foods people eat while on the diet: People often load up on red meat, processed meat like bacon, and stay away from healthy plant-based foods like fruits, vegetables, and whole grainswhich are all nutrient-rich and full of antioxidantsbecause they happen to contain carbs. And while someone on a keto diet will likely drop pounds in the short term, it is difficult to sustainby eating a diet high in meat, butter, and animal fat, which has been scientifically shown to increase your lifetime risk of heart disease, cancer, diabetes, and premature death from all causes. Meanwhile, a plant-based dietlowers your risk of death from all causes, recent studies have found.

In therare case of death related to keto dieting itself,thekidneys are forced to work hard to filter and process out all the ketones, by-products of burning fat, and at times the kidneys can't keep up and go into failure.Studies show that keto diet side effects includekidney stones and other complications when thebody gets overloaded with protein. (The current recommended intake for protein averages 46 grams per day for women, and 56 grams for men, according to theHarvard Medical School Newsletter.) Meanwhile too much fat in the diet can lead to fatty liver since your liver is unable to process the amount of fat being consumed. A study of a "Very Low-Calorie Keto Diet " where overweight or obese patients were given a strict diet of 500 to 800 calories a day showed little renal side effects, but the authors stressed that the subjects were put on regulated meal replacements and their food was monitored,so since their intake was kept to a low-calorie level,there was no possibility of them eating too much protein or too much fat, which can happen in real life.

The Best Way to Go Keto is On a Mostly Plant-Based Diet.

The safest way to try to achieve weight loss is on a plant-based diet, and there is a small Venn diagram of overlap between keto foods and plant-based foods. For how to achieve this, you have to look at the fat, protein and carb ratio of legumes, fruits and vegetables, such as avocados and beans, nuts and plant-based oils, explains vegan chef SuzieGerber, who lost50 poundson a plant-based diet and now helps others to be healthy and learn to eat a plant-based diet too.

"You are prioritizing plant-based fats from nuts, plant-oils, and whole foods like avocados. It may take a few days of eating this way to get into ketosis, explains Gerber, since there is a "fat adaptive" period in all keto diets, where you train the body to burn fat for fuel, but you can speed this up by practicing intermittent fasting, which is not eating for up to 14 or 16 hours and then eating keto-friendly plant-based foods during the 8 to 10 on-hours, focusing on eating a plant-based diet. She suggests that you have to leave off bread, alcohol and other carbs that will put you over the limit of 5 percent of your calories a day from carbs.Dr. Jason Fung,author ofLife in the Fasting Lane, told The Beet that his patients often combine Intermittent Fasting and keto diet choices for the fastest weight loss results.

Practically speaking, Gerber explains, you have to add as many vegetables as possible to your plate to lose weight. "There are some vegetables that are high in carbs and some not so high and it's about understanding the fiber content." She explains that broccoli rabe is high in fiber and low in carbs, while broccoli is the other way around. So while it seems random, there is a list of foods that are both keto and plant-based. These are the ones you eat on repeat, she told us. Once you get the hang of it, Gerber adds, it's easyto fill up on fiber andnot feel hungry.

One of the obstacles is that it can take 2 weeks on a vegan keto diet to become fat adaptive, she added. So be patient, and add in exercise, or try combining keto and plant-based eating with intermittent fasting, she recommends. And know this: "Avocado is your new best friend."

If you approach the plant-based keto diet as a finite or "micro" diet, which lasts for a month or so, and you know it's restrictive, Gerber explains, you can losea healthy percent of your body weight and most of it as fat, and stay plant-based. When you get to the end of the time that you spend doing it,you will likely not have put the weight back onandyou'll still have better muscle tone and a new baseline. She suggests cycling through shorts stints on keto rather than staying on it.

By the end ofyour months of cycling through keto and plant-based, then maintaining your healthy approach, you will be eating a more diverse array of foods, "with some sanity," she adds. So when you go keto on a plant-based diet, she says, only try it in short bursts. It's still effective, but this way it's also healthy.

Gerber adds that aplant-based keto diet is easier than keto on a meat-based diet since you stay energized. "I never had 'keto flu' where you feel awful and tired all day. I never had the weird body odorsor felt sick the way some people report having.Lots of water helps. Keeping really hydrated helps a lot." Drinking plenty of water is always a good idea. Before you start a strict diet of any kind, it's best to check with your doctor. Being thin is not the goal Being healthy is!

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How to Go Keto the Healthy Way, and Avoid the Risky Side Effects - The Beet

Orthorexia nervosa is an eating disorder characterized by an obsession with the perceived "purity" of food. People with orthorexia might restrict themselves to eating only unprocessed or organic foods, cut out whole food groups from their diet or restrict themselves to eating raw foods only.

The condition goes beyond a general concern with maintaining a healthy diet. For people with orthorexia, the pursuit of a "perfect" diet takes up a significant amount of time and energy, and interferes with work, school and relationships. In some cases, it can even lead to malnutrition.

Related: Experts answer: How do you tell if someone has an eating disorder?

There's disagreement over whether orthorexia is a valid diagnosis, said Jennifer Mills, a clinical psychologist at York University in Toronto, Ontario. The condition isn't listed in the current edition of the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), the American Psychological Association's official diagnostic guide, which was last updated in 2013 and contains criteria for various psychological conditions. Some experts say orthorexia falls under the umbrella of other mental health diagnoses, while others say recognition of the condition makes good eating habits seem abnormal or unhealthy, Mills said. But in recent years, the condition has received an increasing amount of attention from researchers and clinicians.

"There is a consensus that [orthorexia] deviates from what we would consider to be normal or 'healthy' eating," Mills said. "Research has really highlighted how individuals who have this pattern of eating can suffer quite significantly."

Orthorexia differs from a healthy preoccupation with diet in that it's an obsession that damages the well-being of the person suffering from the condition, said Thomas Dunn, a psychologist at the University of Northern Colorado. Symptoms of orthorexia may be psychological in nature, and may eventually manifest as nutritional deficiencies that can cause a host of health issues, he said.

People with orthorexia might compulsively check ingredient lists and nutritional labels, spend hours per day meal-planning and cut out an increasing number of food groups from their diet (for example: all carbs, all dairy or all sugar), according to the National Eating Disorders Association. This obsession can lead to anxiety and make it difficult to participate in social activities, either due to concerns about accommodating dietary restrictions or because of the time-consuming nature of orthorexia.

Related: A woman consumed only juice and water for weeks. Now, she may have brain damage.

People with orthorexia often struggle with social anxiety and isolation because their restricted diets make it difficult to connect with others in social settings where food is served. These types of social events can cause distress when an individual's "allowed" foods aren't served. And lapsing or breaking self-imposed food rules may cause intense anxiety or feelings of guilt for someone with orthorexia, according to a 2015 article published in the journal Neuropsychiatric Disease and Treatment, which may cause the person to avoid social gatherings altogether.

"In its extreme form, orthorexia nervosa can lead to an individual eating only a handful of foods that they feel comfortable eating," Mills said. Such a diet can lack essential macronutrients (like fat or carbohydrates) or micronutrients (like iron or zinc). In extreme cases, malnutrition can lead to the same life-threatening consequences as anorexia nervosa: anemia, osteoporosis, hormone imbalances, and an abnormally slow heart-rate, according to the article published in Neuropsychiatric Disease and Treatment.

While food restriction isn't a new phenomenon, orthorexia is largely a product of modern cultural trends, Dunn said. "We've known about restrictive eating for a long time," he said, but "the reasons people restrict have changed."

An increasing cultural focus on health and well-being may contribute to orthorexia's prevalence, Dunn said. There's some evidence that people with careers focusing on nutrition and health (such as dieticians) or with careers in entertainment (such as actors) are at greater risk of developing orthorexia than the general population, possibly because of the careers' focus on diet or pressure to model healthy eating behaviors for others.

Social media also appears to contribute to the disorder. A 2017 study published in the journal Eating and Weight Disorders found a high prevalence of orthorexia symptoms among the "healthy-eating" community on Instagram a mix of health-professionals, non-professionals and influencers who create posts about their diets. The more often an individual used the app (judged by the number of posts), the more symptoms of orthorexia they had.

Related: These 5 social media habits are linked with depression

It's common for people with orthorexia to struggle with other mental health disorders. Having anxiety or depression is an important risk factor for the condition, according to a 2019 review published in the journal Appetite. An Australian study, published in 2017 in the journal Eating and Weight Disorders, found prior history of an eating disorder to be a strong predictor of developing orthorexia stronger even than perfectionism and body image.

t's not clear how common orthorexia is, but studies suggest that it doesn't discriminate based on age or gender it's distributed across age groups and is equally common among men and women, Dunn said.

The problem with attempting to measure prevalence, Dunn said, is that some of the most common assessments for orthorexia tend to only measure how much participants care about healthy eating, but not whether their diets actually impair their ability to function. That can lead to numbers that are inconsistent, or too high.

These studies come up with a wide range of numbers ranging from 6.9% among a general population in Italy, to 86% among Ashtanga Yoga practitioners in Spain. A 2016 study, published in the journal Eating and Weight Disorders, considered whether diet was actually interfering with the physical health and quality of life of participants from the general population. Based on this stricter criteria, the study authors estimated that fewer than 1% of participants had orthorexia.

Symptoms of orthorexia can look similar to those of another eating disorder called anorexia nervosa, Mills said. People with anorexia and orthorexia both exert strict control over their diets, and view deviation from their food rules as a mark of failure. Orthorexia, like anorexia, can involve extreme weight loss and malnutrition, according to the 2015 article published in the journal Neuropsychiatric Disease and Treatment.

However, these two disorders differ in an important way: People with anorexia are generally unhappy with their body, while those with orthorexia aren't driven by body dissatisfaction, Mills said. "In many cases, they're quite happy with the way their body looks," she said.

Related: Eating disorders are deadly, but who's to blame? (Op-Ed)

There's also a strong overlap in symptoms between orthorexia and obsessive compulsive disorder (OCD), a disorder in which a person compulsively repeats certain routines or has recurring unwanted thoughts, according to the National Eating Disorders Association. For example, a person with OCD might fear germs, and obsessively clean to avoid contamination. Similarly, orthorexia involves compulsive behaviors to try and make food as "clean" as possible, Mills said. "It's an obsessive way of thinking about the feared consequences of one's behavior," she explained.

There isn't one agreed upon method of treatment for orthorexia nervosa, Mills said. Instead, treatment is usually tailored to the individual. "In some cases, it might make sense to treat it like an eating disorder," Mills said. Such an approach might involve cognitive behavioral therapy, which helps the patient identify and replace distorted or harmful thoughts and beliefs about food. If an individual is underweight or malnourished, treatment might also involve re-establishing a healthy weight and eating patterns.

In other cases, it makes more sense to treat orthorexia like OCD, Mills said. In this method of treatment, patients are gradually exposed to feared foods and situations, while a treatment team helps them manage their anxiety in a healthy way.

Ideally, treatment for orthorexia is about identifying goals for life post-recovery. "It should be collaborative," Mills said. "It should be customized to what the person wants to be able to do, that their anxiety is currently holding them back from" whether that's enjoying birthday cake at a friend's party, going out to eat at a restaurant or walking to get ice cream on a summer night.

Additional resources:

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Orthorexia: Causes, symptoms and treatment - Livescience.com

For some of us, social media and digital content have been our saving graces during the pandemica critical way to stay in the know, keep connected, and maintain relationships. But they have their own stress-inducing downsides as well and can lead to depression and increased anxiety.

You may need a digital diet. Heres how to increase your health and well-being by limiting your screen time. First, heres why a diet is integral:

Clearly there are some reasons to step back and reconsider (take pause with) and reasons to lighten up our usage (literally take a pause) in our digital consumption.

To get a better handle on your diet, consider your access, your content, and your activities.

Use your stats. To change behavior, you must first recognize a problem in order to do anything about it. Use the feature your device offers or an app to understand your usage.

Apple devices offer controls under its screen time setting, while Androids have digital well-being systems to tinker with. Stand-alone apps such as Social Fever, Offtime, or BreakFree also offer tracking and systems to manage your usage. In the same way that a blood test can be helpful to understand your cholesterol or triglyceride levels, your device stats can help you know what you must manage and how to improve. Whether your time goes into playing games, sending Snapchats to friends, or watching cat videos, its smart to increase your awareness of where things can change.

Keep your device out of sight. According to a study from the University of Texas at Austin, even having your device within view reduces your cognitive capacity and causes distraction. Put your device away in your purse or your pocket and concentrate on what else is in front of youfriends or other activities.

Choose your moments. You can manage your digital intake by considering your circumstances as well. Set limits based on locations or situations. Perhaps you can put down your device during dinner or when youre with friends to reduce the time youre accessing your device. In addition, you could commit that you wont use your device when youre in bedthus reducing exposure to blue light before sleep.

Unsubscribe. You know how email and DMs tend to proliferate, and notifications can overwhelm. Unsubscribe from all but your most valued subscriptions or businesses and turn off all but your most necessary notifications. With less traffic and push notifications from your device, youll be able to take charge of what youre consumingpulling whats most relevant for you, rather than being bombarded by mediocre messages which may not add value.

Unfollow. A key reason for sadness isnt just FOMO (fear of missing out)its also FOBLO (fear of being left out). Consider your reactions to the posts you see and follow people and sites that energize you, motivate you, and contribute to your positive experienceunfollow those that dont.

Seek diverse views. Diverse viewpoints are critical to learning, resilience, and tolerance. But the internet and apps are uniquely suited to place us in echo chambers where we only see and consume perspectives similar to our own. Seek information that is less familiar and content that challenges your current ways of thinking. This will provide you with greater perspectivea key ingredient of more optimistic, future-oriented thinking.

Find alternatives. Perhaps one of the very best ways to reduce your digital usage is to increase your nondigital activities. If youre hiking rough terrain, sweating through your hot yoga class, or even doing a messy-creative craft with your niece, you cant be scrolling. Fill your time with activities that require more of your attention or more of your physical investment and youll be unable to spend as much time on your device.

Remind yourself it will take some time. As you amp up your nondigital activity and ramp down your device time, go slowly, set manageable goals, and be patient with yourself. Businesses spend billions on finding ways to hook you, so its reasonable youll need time to manage yourself and ensure youre in charge of your device not the other way around.

In addition to getting happier, you also want to look back at a life well lived. How you spend your time is how you spend your life, so managing your access, your content, and your activities all matter. Keep your device out of sight, embrace your usage stats, and manage your usage time. Look for alternatives and dont be too hard on yourself. Behavior change takes time, but its worth it for a happier life and a better future.

Tracy Brower, PhD, MM, MCRw, is a sociologist focused on work, workers, and workplace, working for Steelcase. She is the author of Bring Work to Life by Bringing Life to Work: A Guide for Leaders and Organizations.

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Tips for making your digital diet more conducive to productivity - Fast Company

As of 2019, over 318,000 health apps were available for download on app stores worldwide. Of the 200 (yes, 200) apps entering the category each day, many zero in on nutrition as the way to build a healthier life. Anti-diet app Wellory joined the space in late August with the mission of making personalized nutrition accessible to more people than before, but some dietitians who practice the anti-diet philosophy still doubt that anyapp can truly encompass the anti-diet ethos.

If youre brand-new to the burgeoning field of nutrition known as anti-diet dietetics, Alissa Rumsey, RD, certified intuitive counselor and anti-diet dietitian, says you can think about the mindset as a countermovement against diet culture, thesystem of beliefs that conflates body size with health and worth, promotes weight loss, and praises certain foods while demonizing others. An anti-diet dietitian is someone who is weight inclusive and whose goal is to really help you turn inwards versus focusing on external guidance [with your eating habits], says Rumsey. Rather than focusing on macros, ingredient labels, or calories, an anti-diet approach teaches you to become an intuitive eater by rejecting diet culture and seeking out behaviors that will be healthfulto yououtside of that model.

Intuitive eating is one of the cornerstones of the anti-diet movement. Heres what it entails:

To be clear, the vast majority of nutrition and food-tracking apps on the market wouldnt consider themselves to be anti-diet. Noom calls itself a lasting weight loss program, Bellabeat labels itself an app for womens weight loss, and MyFitnessPal allows you to set goals around losing weight or lowering your BMI. (Well+Goods parent company owns a nutrition app called MyPlate, which helps people count calories, plan meals, and find healthy recipes.) These apps can be a useful tool for many people who want to eat healthily but dont necessarily ascribe to the anti-diet philosophy. I use a non-diet approach and dont recommend the use of dieting apps in my practice. However, I have seen some adults benefit from their own use of the food-tracking function in apps like MyFitnessPal as a way to become more aware of food choices and learn about which nutrients and ingredients are in certain foods, says Malina Malkani, RDN, creator of Solve Picky Eating.

However, Wellorys entrance into the world of nutrition apps, given that it explicitly positions itself as anti-diet, presents an intriguing opportunity to consider if downloading any nutrition app is compatible with the anti-diet philosophy. For Rumsey and anti-diet dietitian and 2020 Well+Good Changemaker Christy Harrison, RD, MPH, the answer is almost always no.

For starters, the north star of anti-diet eating is to listen to yourself and your own internal cues, says Rumsey. Anti-diet dietitians are there to teach you how to tap into your own tastes, feelings, and mentalities; they wont tell you, for example, to only eat X amount of sugar or incorporate a certain amount of fiber into your diet. When were tracking and relying on an app to tell us if were eating too much or that were eating not the right foods, thats, again, pulling us outside of our own body, says Rumsey. For people who are trying to maintain an anti-diet mindset, she worries that the focus on external numbers and stats common in nutrition apps can make it harder for them to listen to their own bodies.

Rumsey adds that the intention around food tracking (and related app use) often conflicts with being truly anti-diet. I think my first question [for anyone who wants to download a nutrition app] would be, Why does this person feel like they want to keep track of things? Whats the motivation and the intention behind it?' she says. Often, peoples motivations for tracking nutrition can be fueled (consciously or unconsciously) by a desire to lose weight or look a certain way, she sayswhich is antithetical to an anti-diet mentality.

I cant imagine an app, honestly, that would be fully, fully anti-diet, Harrison says, unless it wasnt focused on food tracking and instead provided anti-diet affirmations or other features. Most nutrition apps dont do this, which is why she typically never recommends them to her clients. The exception: Recovery Record or Recovery Warriors, which are designed specifically for those in eating disorder recovery. (And even then, its a case-by-case basis.)

Thus, Harrison and Rumsey wouldnt necessarily qualify any nutrition or food-tracking app as anti-dietWellory included. For example, under the Whats important to you? question in its entrance survey, Wellory lists weight loss among its potential options. This is in direct conflict with the fact that anti-diet dietitians neverset weight loss as a goal. But Emily Hochman, the founder of Wellory, sees it a bit differently. While weight loss is still an entry point to Wellory, we view it purely as extrinsic motivation. And its important that we understand all of a new clients motivations so we can help unlock their more intrinsic motivations, says Hochman.

Hochman feels confident that working with Wellorys slew of dietitians will naturally result in an anti-diet mentality for the app user down the line. Every client comes to Wellory with their own challenges, preferences, and routines. Our job is to meet you where you already are and take time to figure out what really works for you, she says.

While food-tracking apps arent beloved by the anti-diet dietitians interviewed for this article, Rumsey adds that, under the right circumstances, she may recommend a client journal about how their eating choices make them feel throughout the day. But again, the intention behind the practice really matters. I do think that journaling can be really helpful when its done in a more open-ended way so not focused on calories or the amount of food youre eating, but more about, Did this food feel satisfying? What were your energy levels like? Reflection prompts to get you to check in with your own body, she says.

The bottom line: The utility of nutrition apps really depends upon the intent of the person using them. For someone whos seeking nutritional guidance for weight management, better sleep, or improved energy levels, then an app might be the right choice. Within the anti-diet framework, however, youll be hard-pressed to find a dietitian who recommends one.

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Can a Food-Tracking App Ever Be Truly Anti-Diet? Not All Experts Are Convinced - Well+Good

How dealing with trauma leads to ultimate healing

Healing isnt always green juice and Om Shanti. Sometimes its dishes in the sink for days, so you have time to write, and sob and stare at trees as if the answer will be illuminated at dusk.Healing isnt always meditation and herbal remedies, sometimes its sleeping late because your body is super glued to the bed or screaming bloody murder in the privacy of your car. Most importantly, healing is not a solitary activity, its a communal one. We must be willing to ask for help for complete healing. Health is not just about exercising and eating healthy, its about making peace with our hardships and in our minds.

In August of 2015, chronic insomnia arrived like a freight train at midnight. Later, the culprit revealed itself as Lyme disease, unresolved trauma and excessive busyness. At first, I ignored the problem, drank more coffee and tried to wear the energizer bunnys jumpsuit. Guess what? It didnt work. No wonder my body was like wet cement, heavy and hard to move. I had just left a high-stress position in the market research industry where 12-hour days were not uncommon. When I wasnt working, I was working out, socializing, or yes, scrubbing my tub with rap music blaring. The word rest did not exist in my vocabulary.

After five months of battles in my bed, I finally sought help and began listening to my mother, Babs Freibert, who is a Healthy Living Coach and eventually inspired me to become a coach too.My mom smells of frankincense, fresh linen and rooibos tea. She knew about Echinacea and alkaline diets long before they were in every magazine. She was New Age before the term was coined, revealing humor in dire situations and sharing cures for every ailment with her library of alternative healing methods. Although she taught me everything I know about holistic health, what I value most about her wisdom goes deeper. However, it wasnt until I was very ill that I began to put her advice about emotional health into action.

For years, my mom told me, We are as sick as our secrets. We can stuff trauma, put on a Pollyanna smile, positive attitude and move forward. But at some point, we get triggered and emotions erupt. This is exactly what happened to me and to my mother. When I was twelve my parents divorced. Ten days after my fourteenth birthday my father died. And at 26, chronic illness knocked me off my feet. I had let my traumas build up like dirty laundry and it began to stink. Research published in the Journal of the American Medical Association now proves that PTSD (or trauma) is linked to autoimmune diseases. In other words, people that carry unresolved trauma in their bodies have a predisposition to illness.

In my case, a tick did bite me. However, Lyme disease, as well as many other autoimmune illnesses, go deeper than the physical realm, which is one reason why some people never recover. With such illnesses, treatment must begin with the physical. But we must also address our emotions that are inextricably linked to the physical issue. Right after my father passed away, my mom suggested my brother and I invite friends over. My brother was skateboarding outside with his crew when my mom found me upstairs in my room. She asked, Dont you want to invite your friends over? I replied, No. I dont want anyone to know he died. Looking back I see I was terrified to feel my feelings. For years, I stuffed them into my minds junk drawer, thinking, Oh, Ill deal with or feel that later. Until it was too late, just like mama had warned me, my stuck emotions did eventually erupt.

My mom shares a similar experience with trauma leading to physical health issues. Little Babsy grew up protecting her beloved parents from the secret of alcoholism. From age five to nine, she became the parent. At school instead of learning multiplication, she wondered, Will the milk be sour or fresh when I get home? How will I feed my baby brother? Will my parents still be asleep when I get home? At one point, she almost became an orphan before her parents got sober. It wouldnt be until 25 years later that my mom began sharing her story.

Babs says, Keeping my story a secret was too hard on my system. At some point, it began bubbling up like a geyser. When its ready to be released, there is no stopping it. For me, it erupted in the form of a burning red rash on my arm. Doctors tried to medicate it with ointments and pills to no avail. It was only when I started sharing my story and changing my diet that allowed these poisonous toxins to release from my skin and begin to heal. After she began talking, the rash disappeared.

In our culture, I hear people say, Be strong. Dont cry. But being strong is actually allowing a friend to hold you in silence as you sob on their shoulder. It took getting sick for me to see this and put it into practice.Brene Brown, author of five #1 New York Times bestsellers and researcher of courage and vulnerability says, The dark does not destroy the light; it defines it. Its our fear of the dark that casts our joy [and health] into the shadows.

Wounds fester like sores if we leave the Band-Aid on too long, because we are afraid of the dark. Babs says, The Band-Aid helps for a day or two but then it needs light, fresh air and to be open for true healing. Just as we have to be open and talk about our traumas for true healing to begin. Rip the Band-Aid off and it stings at first, but it is only then that new skin is created.

We live in a culture that promotes quick fixes. Stressed? Have a drink. Have a headache? Pop an Advil. Hungry? Drive through McDonalds. But there is nothing quick about healing and health. This is one reason why both my mom and I love coaching. Through serving others, we are reminded that through taking daily steps, like meditation, being present with our feelings, moving mindfully and eating loads of greens, it pays off in the long run. The habits have compounding interest. You may not notice anything after a month or two, but over time, it is what creates success.

My mom and I both have had clients seek us out to lose weight, increase their fitness or energy. Or so they thinkBabs says, Once they start talking and get in touch with some emotional obstacle that has been holding them back and once they acknowledge it and give it a voice, it moves out of the way. Then, the healing begins. We are all like crying toddlers in big kid bodies, who simply want to be held, seen and heard. Tony Robbins, the worlds top life coach and business strategist, grew up with abuse and says, It didnt happen to me, it happened for me.

Although this in no way justifies abuse or hardship, it illuminates that in the yuck of the muck is where growth happens. Being vulnerable and sharing our stories, not only helps us heal, but also allows others to heal through empathetic connection.Many think healing is like an angel playing the harp when in reality, it feels like drowning in a sea of snakes.

Today, I still catch myself red-handed, escaping through busyness, instead of sitting down to process my emotions. I constantly have to pause and check in with myself. So if I feel blue, I lean into it. I turn on a sad song and weep or schedule an appointment with my coach because the only way out is through. I do it over and over again. Just like a snake that sheds its skin each year.

At first, I feel exposed with raw skin in open air. But I continue to heal by scheduling time to simply be with myself. I ask for help from those I trust, like my mom and my spiritual counsel. And by doing so, I make more space for vitality by being present with each uncomfortable or lovely emotion that comes knocking at my door.

For more information:

Visit illuminousliving.com to work with Babs.Visit barrettfreibert.com to work with Barrett.

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Health Begins Within - Voice Tribune

The latest study, published in the Journal of the Orthopaedic Research Society - Spine, was led by Bernard Halloran, PhD, Professor Emeritus, University of California - San Francisco (UCSF) and Xuhui Liu, MD, San Francisco Veterans Affairs Medical Center, Department of Veterans Affairs and the Department of Orthopedic Surgery, University of California - San Francisco.

The findings from the mouse study show a diet high in dried plum (DP) completely prevents bone loss associated with spinal cord injury (SCI), while also restoring some of the bone loss.

"This evaluation is particularly important as individuals who suffer SCI experience extremely rapid bone loss," said Liu."The SCI-related bone loss then leads to an increased risk of fractures, osteoporosis, and overall morbidity and mortality."

The research, funded by the California Dried Plum Board as well as the National Institute of Arthritis and Musculoskeletal and Skin Diseases, involved two parts: prevention and recovery. In the prevention experiment, the researchers looked at dietary supplementation with dried plum for mitigating the loss of bone induced by SCI. For the recovery experiment, the team examined whether a dried plum diet could restore bone loss after SCI.

In the prevention evaluation, mice underwent SCI and were fed a diet containing 25% dried plum by weight or a control diet for up to four weeks. In vivo microCT scanning was performed three times, including at baseline before SCI, as well as at two and four weeks after SCI.

The findings revealed that dried plum prevents SCI-related bone loss. when compared to the control diets, the dried plum diet completely prevented bone loss. In contrast, the control group diet resulted in 53% loss of bone volume at two weeks and 71% of bone loss volume at four weeks-post injury.

In the recovery experiment, mice were divided into groups and fed a control diet for two or four weeks. Another group was fed a control diet for two weeks to allow bone loss and then switched to the dried plum diet for an additional two weeks. The findings show that after two weeks, the dried plum diet partially restored bone that had already been lost to SCI. Another finding was bone strength was greater in the mice that switched to the dried plum diet when compared to the mice who were fed the control diet for four weeks.

Liu explained how dried plum might restore some SCI-related bone loss:

"There are two types of cells involved with bone metabolism - osteoblasts and osteoclasts. Osteoblasts help to build new bone, while osteoclasts are essentially 'bone eaters,'" and function to tear down bone," said Liu."At this time, we believe that dried plum functions to inhibit the bone-eating osteoclasts and this results in more bone."

The researchers say its unclear what bioactive compounds in dried plum are responsible for the beneficial effects on bone health, but point to the plums polyphenol content as a likely culprit.

The report explained that non-polyphenolic compounds in DP may also be involved, such as vitamin K and manganese. Both nutrients are recognized as contributing to the maintenance of normal bone. Future work will focus on identifying and isolating the bioactive factors in dried plums.

"In summary, dietary supplementation with dried plum or products derived from dried plum may prove to help slow the loss of bone induced by SCI, as well as to improve other bone-related conditions," said Halloran."The consistency of bone response to dried plum is remarkable, especially considering that dried plums are a whole food approach to healthy eating, as well as being readily available, economical, safe and - by all indications - effective in supporting healthy bones."

The gut microbiome is a key regulator in bone health. Research suggests that changes in microbiota composition may prevent or reverse bone loss with prebiotic and probiotic supplementation. One way microbes influence organs is through the production of metabolites that diffuse from the gut into the systemic circulation. Recently, short-chain fatty acids (SCFAs) have emerged as key regulatory metabolites produced by the gut microbiota.

The report explained that DP contains prebiotic factors and changes in the microbiome have been linked to changes in mineral metabolism. Intestinal calcium bioavailability has also been shown to be associated with changes in short chain fatty acids (SCFA), although dietary consumption of plum has been reported to have no effect on SCFA. Other factors reported to affect bone, such as vitamin K (menaquinone), are produced in the intestine and synthesis is altered by the composition of the intestinal microbiota. Collectively, these observations suggest that the effects of DP on bone in SCI patients may be mediated through changes in the gut microbiome, explained the authors.

"We are seeing an exciting 'dried plum effect' on bones," said Halloran."In a variety of unique research scenarios, dried plum is consistently associated with a favorable bone response. No other compound appears to have the same degree of positive impact."

In conclusion, dietary supplementation with DP can prevent bone loss in an acute model of SCI, and restore a fraction, but not all, of the bone that has already been lost in mice following SCI, noted the authors.

Previous clinical research has demonstrated a favorable bone response to prunes among post-menopausal women, along with animal-based research that shows a similar positive response among those exposed to radiation, such as astronauts in space.

Source: Journal of the Orthopaedic Research Society - Spine2020 doi.org/10.1002/jsp2.1113Dried plum mitigates spinal cord injuryinduced bone loss in miceAuthors: X. Liu et al.

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Mouse study reveals positive connection between dried plums and bone health - NutraIngredients-usa.com