Category Archives: Diet And Food

As the popularity of low-carb and gluten-free diets has soared, grains and foods made from grains have gotten a bad rap. Not all grain-based foods are equal. Whats important is knowing how to cut through the confusion and choose the grains that are best for you.

Many folks who are trying to eat healthfully believe they need to cut back on foods like bread, pasta, rice and tortillas. This is evident by the craze for trendy food products like cauliflower pizza crust, zucchini noodles and vegetable rice. Luckily, we dont have to swap out all of our grains for vegetables to be healthy.

Choosing whole grains instead of refined processed grains more often will help improve the overall quality of your eating plan. When we consume whole grains we are getting all parts of the grain including the bran, germ and endosperm. Flour used to make foods like white pasta and bread go through a refining process, which removes the bran and germ, stripping the flour of essential nutrients and fiber.

In fact, over 40 percent of Americans daily calories come from low-quality carbohydrates. Having the ability to easily decipher healthier whole grain products can help us benefit from more nutritious energy sources.

Whole grains contain fiber, B vitamins, iron, selenium and potassium among other nutrients. Beta glucan is a form of soluble dietary fiber found in oats, wheat and barley thats highly linked to improved cholesterol levels and heart health. Most people can benefit from eating whole grains. Those who must avoid gluten can choose gluten-free whole grains like quinoa, buckwheat, brown rice, millet and amaranth.

So how do we choose foods that contain whole grains? A recent study published in Public Health Nutrition found that consumers have difficulty using whole grains labels and Nutrition Facts labels to identify healthier whole-grain options. In fact, food manufacturers use marketing terms like multigrain, honey wheat and contains whole grains that can be misleading and even deceptive. These labels can make grain foods appear more nutritious than they truly are.

Choose 100% Whole Grains

If a product is labeled 100% whole grain on the front of the package, you can count on it being a whole grain food and, thus, a good choice. Many other terms are used on food packaging to describe grains that do not include the word whole such as wheat, seven-grain and sprouted grain. These terms often make the item sound healthy without offering a whole-grain product.

Look at the Ingredients List

A product that is labeled made with whole grains may contain a refined processed flour as the primary ingredient, therefore the whole grain ingredient would not be significant enough to boost the nutritional value of the product. Check out the ingredients list and look for a whole grain like whole wheat, whole oats or brown rice as the first ingredient. Beware of products that list enriched wheat flour as one of the top three ingredients as this is another term for refined, processed white flour.

Seek Out Fiber on the Nutrition Facts Label

In addition to the front of package labels and the ingredients list, the nutrition facts label on food packaging is another tool to help choose better grain products. Fiber content is a required line item on the nutrition facts food label and can be an indicator of whole grains. While whole grains contain fiber, processed and refined grains are typically not a good source of fiber. Choosing foods made with whole-grain flour can help you meet your daily fiber needs of 25 to 30 grams.

Look for products that are a good fiber source with 3 grams of fiber per serving. Products that are excellent sources of fiber contain 5 grams of fiber or more per serving. Breads, pastas, cereals, tortillas and other grain-based foods that contain less than 3 grams of fiber per serving are likely not whole grain products.

LeeAnn Weintraub, MPH, RD is a registered dietitian, providingnutritioncounseling and consulting to individuals, families and organizations. She can be reached by email atRD@halfacup.com.

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Why choosing whole grains instead of processed ones can make a big difference in your diet - LA Daily News

Diets high in processed foods such as chips, chocolate bars, soft drinks, instant noodles, and packaged bread and buns are more likely to result in the chromosomal changes associated with aging, a new study suggests.

Researchers from the University of Navarra in Pamplona, Spain presented their findings on Tuesday as part of the online European and International Conference on Obesity. The study was also published in the peer-reviewed American Journal of Clinical Nutrition earlier this year, AFP reports. Researchers found that people who ate more than three servings of ultra-processed foods per day were twice as likely to have shortened telomeres, the protein structures capping each end of a chromosome, which act as protection for the chromosome and can be used as an indicator of aging.

While the telomeres do not contain genetic information themselves, they are vital for preserving the stability and integrity of chromosomes, and by extension, the DNA that every cell in our body relies on to function, the conference said in a statementpublicizing the finding.As we get older, our telomeres get shorter since each time a cell divides, part of the telomere is lost, thus telomere length is considered to be a marker of biological age.

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Diets high in ultra-processed foods linked to premature aging, study finds - National Post

For the past two years, the FDA has been investigating a strange development in dog health. The agency started hearing reports that more pups than usual were developing a condition called dilated cardiomyopathy, which causes the heart to weaken and grow larger.

Typically, veterinarians see this issue in large dogs. Some breeds, such as Doberman pinschers, Great Danes and others, are genetically predisposed to the condition, which slowly saps the heart of its ability to efficiently pump blood. This can lead to fainting, weakness or death. But recently, dogs that arent considered at risk of the heart disease, like golden retrievers, started showing up to veterinarian offices with enlarged hearts. Veterinarian providers began talking amongst themselves and observed that some of these dogs were eating grain-free food kibble and soft canned food formulated without corn, wheat and soy. It begs the question: Could these heart troubles stem from a dogs diet?

That's what prompted the FDA and other research groups to investigate the health effects of grain-free dog food. For the most part, researchers have a lot to learn about this supposed relationship, which is a familiar situation for the profession. All of us that are in this from an academic standpoint are the first to admit that nutrition of dogs and cats is woefully behind that of other animal species and humans, says Greg Aldrich, a pet nutritionist at Kansas State University. The more investigators learn, the closer they come to gaining broader understandings about what keeps our pets healthy.

A stroll through the ever-expanding pet care aisle could leave any owner confused about what food to buy. A few decades ago, this might not have been the case. Thats when grain-free varieties first emerged, and the products took up little shelf space. This type of dog food appeared, in part, because some breeders and owners concluded that commodity foods like soy and other grains must somehow be lower quality, Aldrich says. The science doesnt back up that idea. But that didn't stop the product from taking off. It emerged from nothing to a prominent part of the marketplace, Aldrich says.

To replace starches in grain-free kibble, companies introduced substitutions like sweet potatoes, lentils and legumes. But these "new" ingredients could leave dogs with low levels of an essential protein building block called taurine. Legumes might not be an adequate source of two precursor nutrients that dogs' bodies rely on to make taurine. To add to that, it's also possible that these alternative starches can ferment in dogs' intestines and may foster taurine-degrading microbes creating a one-two punch of nutrient deprivation. Several grain-free formulas also throw in more unusual or exotic protein sources, like lamb, duck and kangaroo all of which might provide less taurine, or make the precursor nutrients less effective.

These possibilities are just that possibilities, Aldrich says. Researchers have yet to conclusively prove whether or not these ingredients cause enough taurine deficiency to create heart problems in dogs. In one study, dogs on grain-free diets had some heart measurements that were larger than those of dogs on traditional kibble, but they didnt show any taurine deficiency. When seven of the dogs that had heart abnormalities switched to traditional diets, the researchers saw their condition improve. Other research looking at beagles found that when the pups ate grain-free diets that supplemented with taurine, their taurine levels were comparable to those of dogs on normal food.

When it comes to golden retrievers, diets that cut out grains but include legumes might be especially troublesome. A 2020 study linked this type of diet with taurine deficiency and heart abnormalities in goldens that were consistent with dilated cardiomyopathy. The researchers also found that goldens with heart problems were more likely to be fed dog food produced by smaller companies.

In fact, of all the dogs with this particular heart issue reported to the FDA recently, golden retrievers are the most represented breed. The agency thinks this is because of a reporting bias, as social media pages dedicated to the breed might have encouraged owners to bring their pets to the vet, but its also possible that some breeds are more sensitive to taurine deficiencies.

In fact, its likely that a range of other life factors beyond diet influence whether or not dogs develop this heart problem. Researchers dont know if obesity, diabetes or other health conditions make a dog more likely to develop dilated cardiomyopathy, Aldrich says. The influence of household chemicals or pesticides is similarly unclear.

If dietary factors are to blame for dilated cardiomyopathy, it's also possible that the problem might be related to overall recipe formulations used by some brands rather than single ingredients. What seems to be consistent is that it does appear to be more likely to occur in dogs eating boutique, grain-free, or exotic ingredient diets, writes Lisa Freeman, a veterinarian at Tufts University, in a Cummings Veterinary Medical Center blog post. A quality, nutritious dog food needs a range of considerations, including rigorous quality control and extensive testing, she writes. Not every manufacturer can do this.

When it comes to selecting dog food, the consumer is often making an educated guess at best. Though there are basic requirements each manufacturer is supposed to meet, theres no Good Housekeeping Seal of Approval, Aldrich says. If youre unsure, aiming for a middle of the road dog food variety is a safe bet.

Like with humans, the standard dietary recommendations dont work for every dog, Aldrich points out. It might be the case that nutrition recommendations should be tailored to each breed, as theres so much variance from tiny Yorkies to mastiffs the size of adult men. We want to be there, but we're just not, he says.

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Grain-Free Diets Have Been Linked to Serious Heart Problems in Dogs - Discover Magazine

With diets like keto and intermittent fasting, social and popular media has been flooded with claims, promises and warnings that are at best unverified and at worst harmful to your health, co-author Andrew Freeman, MD, director of cardiovascular prevention and wellness for National Jewish Health, said in a statement. Diets recommended by health experts, such as plant-based and Mediterranean diets, have been extensively studied for safety and efficacy, and demonstrated conclusively to improve cardiovascular health.

Freeman added that it is particularly important for diabetes to speak with a physician before beginning intermittent fasting.

Until larger studies have been carried out on the long-term impact of these dietary approaches, Freeman and colleagues note that neither diet is recommended as a tool for preventing cardiovascular disease.

The full review from Freeman et al. can be read here.

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Researchers share praiseand concernsabout how the keto diet and intermittent fasting affect cardiovascular health - Cardiovascular Business

Righto! Spring time is the perfect time for a spring clean.

If you've been in isolation and feeling a bit sluggish or like you're holding onto a little bit of unwanted weight, here are some easy ways to slowly stimulate your body into a mini detox without changing your lifestyle too much...

Now I know this one is a no-brainer but it actually works, lemon juice stimulates bile secretion and is a great way to give your liver a kick start. The liver is like the trash-can of your body so it has to detoxify all the junk that comes in. Lemon juice in warm water will stimulate the liver. TRY: half a lemon in about 1/3 cup of warm water, then straight down the hatch!

If you ever want to go on a health kick, the best way to do it is to up the greens. Broccoli is a goodie because it also stimulates the liver, it works on phase-two liver detoxification.

Steam it, roast it, toss it through some yummy pasta, add it to some soup It's so versatile. My personal fave is just to simple roast it in some olive oil, salt and pepper.

These guys are super high in antioxidants and they're anti-aging. You can eat a whole punnet after dinner for a healthy sweet treat. Replace your milk chocolate with berries and a few squares of dark chocolate.

This guy is great, because it helps with the sweet cravings, it's high in fibre and it's a slow release carbohydrate.

TRY: Veggie chippies.

These are great way to add more flavour and nutrients to your eating. It's as simple as finely cutting up a sweet potato, laying the slices out on a baking tray and roasting them which your favourite spices I love to use chilli, lime juice, coriander seeds and sometimes I'm in the mood for fennel seeds, but it's totally up to you.

You can also just go for a simple rock salt and pepper combo. With the oil, because you're roasting, I'd got for a fry safe extra virgin coconut oil. The cooking time depends on the size of your batch and the thickness of your chippies. I cut them super fine and they only take 10-15 mins.

Give them a whirl, they made a great addition to dips, a side to meals and even add that little bit of extra crunch to a salad!You can also try this with beetroot, carrot, eggplant and kale.

As the Spring days warm up, you can start to bring smoothies back into your life. Think about adding a handful of baby spinach to your fave smoothie creation, baby spinach wont impart flavor like kale or silverbeet. So it will look green, you'll have the health benefits but it wont taste gross.

21 exercise essentials to help kickstart your workout routine

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These are the foods you need to introduce into your diet now to kickstart healthier eating habits - 9Coach

Its hard to keep up with all the diets out there. Atkins, Mediterranean, Paleo and many others claim their eating

Its hard to keep up with all the diets out there. Atkins, Mediterranean, Paleo and many others claim their eating plan is the best for health, fitness, weight control and longevity. Another claimant you may have heard of is the Blue Zone diet.

Blue Zones are regions of the world where the diets creator, Dan Buettner, claims people live much longer than average. The term first appeared in a November 2005 National Geographic magazine cover story, The Secrets of a Long Life. Buettner, a National Geographic Fellow, identified five regions as Blue Zones (a term he trademarked): Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Icaria, Greece; and Loma Linda/Seventh-day Adventists, California.

The concept grew out of demographic work done by researchers who identified as the region with the highest concentration of male centenarians. As the two men zeroed in on the cluster of villages with the highest longevity, they drew concentric blue circles on the map and began referring to the area inside the circle as the Blue Zone,' says Elizabeth DeRobertis, a registered dietitian with Scarsdale Medical Group, an affiliate of White Plains Hospital in New York. Working with those demographers, and under the aegis of the National Geographic Society, Buettner applied the term to the four other validated longevity areas.

The people inhabiting Blue Zones share common lifestyle characteristics that contribute to their longevity, DeRobertis says. The data were intriguing enough that the oncologists in her medical group at White Plains Hospital asked her to research it and present her findings in a continuing education program for other physicians. There may be some flaws in the data that showed that people lived to 110. (But) it is definitely worth a look, and makes sense to see if we can make some of these modifications in our lifestyle, she says.

[Read: What Are the Secrets to Aging Well?]

Lifestyle Characteristics

DeRobertis found that, according to the diets creators, the people inhabiting Blue Zones share common lifestyle characteristics that contribute to their longevity.

Family. Put family ahead of other concerns.

Semi-vegetarianism. The majority of food consumed is derived from plants.

Constant moderate physical activity. This is an inseparable part of life.

Social engagement. People of all ages are socially active and integrated into their communities.

Legumes: This is one food that is commonly consumed.

Buettner offers nine lifestyle lessons from Blue Zones people:

1. Moderate, regular physical activity.

2. Life purpose.

3. Stress reduction.

4. Moderate caloric intake.

5. Plant-based diet.

6. Moderate alcohol intake, especially wine.

7. Engagement in spirituality or religion.

8. Engagement in family life.

9. Engagement in social life.

One thing common to Blue Zones is that those who live there primarily eat a 95% plant-based diet, DeRobertis says. Although most groups are not strict vegetarians, they only tend to eat meat around five times per month. That jibes with many large studies showing that avoiding meat can significantly reduce the risk of death from heart disease, cancer and many other causes.

[SEE: Plant-Based Diet Ideas.]

Foods in the Blue Zone Diet

The Blue Zone diet includes:

Fruits and vegetables. Theyre a great source of fiber and many different vitamins and minerals, DeRobertis says. Eating more than five servings of fruits and vegetables a day can significantly reduce your risk of heart disease, cancer and death.

Legumes. Legumes include beans, peas, lentils and chickpeas, and they are all rich in fiber and protein. A number of studies have shown that eating legumes is associated with lower mortality, DeRobertis says.

Whole grains. A high intake of whole grains, which are also rich in fiber, can reduce blood pressure and is associated with reduced colorectal cancer and death from heart disease.

Nuts. Nuts are great sources of fiber, protein and polyunsaturated and monounsaturated fats, DeRobertis says. Combined with a healthy diet, theyre associated with reduced mortality and may even help reverse metabolic syndrome.

Fish. Often eaten in Icaria and Sardinia, fish is a good source of omega-3 fats, which are important for heart and brain health.

Blue Zones people also follow reduced calorie intake and fasting. Long-term calorie restriction may help longevity, DeRobertis says. A large, 25-year study in monkeys found that eating 30% fewer calories than normal led to a significantly longer life. Studies in the Okinawans suggest that before the 1960s, they were in a calorie deficit, meaning that they were eating fewer calories than they required, which may be contributing to their longevity, she says. Okinawans tend to follow the 80% rule, which they call hara hachi bu. This means that they stop eating when they feel 80% full, rather than 100% full. This prevents them from eating too many calories, which can lead to weight gain and chronic disease.

In addition, people in some Blue Zones drink one to two glasses of red wine per day, which may help prevent heart disease and reduce the risk of death. And while people in these zones dont exercise in a gym, activity is built into their daily lives through gardening, walking, cooking and other daily chores, DeRobertis says.

[See: U.S. News 35 Best Diets Overall.]

Does the Blue Zone Diet Work?

A study of the claimed centenarians found there may be some fraud and error in the statistics used to designate Blue Zones, DeRobertis says. However, there is enough other substantiation for the health benefits of the diet and lifestyle modifications, even if the actual number of centenarians was not entirely accurate. These are still healthy lifestyle choices to aim to adapt that have been well documented, she says. I think that people should review the findings of the Blue Zones and see what makes sense to incorporate into their lifestyle. People who make these changes usually lose weight, feel more connected to their community and feel less stress. There is no harm in adapting any of these principles. So yes, overall this is a lifestyle that I would recommend.

Not everyone agrees, of course. I recommend some, but not all of the recommendations, says Aileen Birkitt, a registered dietitian and owner of Nutrition 4 You in North Kingstown, Rhode Island. She agrees with getting proper sleep and exercise, a greater focus on whole grain and plant-based foods and stopping eating when you are almost full.

However, Birkitt disagrees with the highly restrictive focus. It is very hard to avoid all sugar and processed foods in our society. Many times, the restriction and avoidance can lead to bingeing in those who are prone, she says. Birkitt also disagrees with avoiding dairy. Dairy products are important as they provide calcium and protein to the diet. Someone who is not having these products needs to be sure to get enough calcium from other sources.

Birkitt also warns against the Blue Zone diet for anyone who has an eating disorder or a history of an eating disorder. The avoidance of so many foods may cause someone to restrict foods that they might be able to eat in moderation, which might cause them to overeat from all the restricting and then feel guilt afterwards, she says.

Bottom line: As with all eating plans, its best to consult with a dietitian or nutritionist before making any changes to your diet. A specialist can help you pick the plan that will work best for your health history, lifestyle and, most importantly, what you like and dont like to eat. After all, no eating plan works if you dont enjoy it and stick with it.

More from U.S. News

7 Reasons to Choose a Plant-Based Diet

10 Cheap Plant-Based Meals

Plant-Based Diets for Athletes

What Is the Blue Zone Diet? originally appeared on usnews.com

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What Is the Blue Zone Diet? - WTOP

September is National Self Care Awareness Month, traditionally a time when "back to school"has always meant personal renewal, stretching yourself, and trying new things. Here's how to take care of yourself by eating a whole-food plant-based diet, according to Dr. Sari Eitches, an LA-based integrative internist whopromotes wellness through lifestyle choices and takes a holistic approach to personal health.

In an exclusive interview with The Beet, Dr. Eitches, a long-time vegan, talks about guiding her patients to a plant-based lifestyle, as well as what to look out for when transitioning to a vegan or plant-based approach to eating, and her love ofvegan cuisine from around the world. She leads by example and shows that a plant-based diet can optimize our bodys self-healing properties, by lowering inflammation and adding antioxidants to every meal.Lether advice will inspire you to nourish your body and start adding plants to your meals, and take care of you.

Dr. Eitches: I was just finishing my first year as a medical student and I was the least healthy I'd ever been. I was super addicted to caffeine and getting by with convenience food. One week, I signed up for a yoga retreat to reset and relax. The retreat center had a vegetarian dining hall and my teacher was a long-time raw vegan. I intended to eat a raw diet to cleanse at the week-long retreat, but I felt so incredible that I continued to follow the raw diet for two years and remain vegan 14+ years later.

Dr. Eitches: I was pretty fascinated by the vast data that the majority of chronic conditions that Americans suffer from can be controlled, prevented, or even reversed with lifestyle changes including a plant-based diet. We literally are what we eat. The food choices we make (or are made for us) can either cause inflammation and accelerate chronic disease or, if we choose whole food plant-based diet, for example, our foods can slow, reverse and prevent chronic diseases. I now see it in my office every day.

Dr. Eitches: I think of my role as a holistic approach to primary care. I get to learn about my patient's backgrounds, families, hobbies, and values. I understand their health goals and concerns in this context. I do have conventional training as a board-certified MD and run standard tests and prescribe medications when needed. I also have a board certification in integrative holistic medicine, which I lean into, to recommend supplements and refer to complementary healing modalities. With all of my patients, I always address optimizing nutrition, activity, sleep, and mental wellness.

Dr. Eitches: My nutrition plans are evidence-based and customized for each patient's preferences and underlying conditions. For instance, I recommend a plant-based diet for heart disease, diabetes and cancer, but a gluten-free diet for Hashimoto's, or a dairy-free diet for acne, or a low-FODMAP diet for IBS. In all of these cases, I recommend a three-month trial of the diet to see whether we see a difference in their symptoms or labs. I try to balance these recommendations by focusing on the healthful foods to include rather than on what to avoid. We need to be aware that restrictive diets can be isolating and triggering for some people, so there is no one-size-fits-all.

I do think that everybody should eat more greens and fruits and veggies and that nobody should consume dairy. There is great evidence that a whole-food, plant-based diet decreases cholesterol and blood sugar, decreases cancer risk, decreases inflammation and improves bowel regularity. When a patient is ready to try a plant-based lifestyle I am so excited to guide and encourage them on this journey.

Dr. Eitches: Start with adding plants to every meal. Think about the different types of plant foods: Fruits, veggies, greens, legumes, grains, and nuts, and explore all of them. Get excited about a recipe or a farm-share. Some non-vegan foods are simple to swap out such as dairy for plant-based milk and others can be slowly crowded off of the plate.

Dr. Eitches: I recommend that all vegans have their B12 and homocysteine levels checked yearly. Ideally, our B12 levels should be over 400, and homocysteine should be below 8. We should take a B12 supplement, such as a methylcobalamin lozenge or spray to get to these goals. B12 is hugely important for our energy levels, mood, and neurologic function. I often will check omega 3's, vitamin D and iodineas all of these levels tend to be lower in vegans.

Dr. Eitches: There is some meal planning that has to happen around traveling and events, but it's pretty easy to plan ahead. I do make sure to always have vegan cupcakes on hand, either as a mix or in the freezer, so that my kids never feel left out at a birthday party.

Dr. Eitches: I eat plenty of legumes, especially lentils, black beans and edamame. I sometimes add pea protein to my smoothies. I also love (sprouted, organic, non-GMO) tofu and seitan.

Dr. Eitches: I love food, so I can't pick just one. I do love to make a huge green salad and tofu scramble, which I have a few times a week. I live in LA, where it is easy to order amazing vegan food. Some of my favorites are Thai eggplant with brown rice or papaya salad, Ethiopian platters, Japanese ramen and veggie sushi, Indian bharta or bhindi, and Mexican fajitas or burritos.

Dr. Eiches: I would like my life to be a statement of love and compassion and where it isnt, thats where my work lies. -- Ram Dass

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September is Self Care Month. Here's how to Eat for Wellness - The Beet

It seems fitting that a government lacking in substance is now urging the nation to lose some of its own. At the end of July it launched its anti-obesity strategy, boosted by evidence that Covid-19 hits overweight people hardest. Today saw a more targeted soup-and-shakes weight-loss plan aimed at people with type 2 diabetes.

Common to both initiatives is the advice to exercise more and eat less. It seems as pure and virtuous as Mom and apple pie (well, maybe minus the pie). But as a strategy for weight loss it has a basic and fatal flaw: it doesnt work.

I learned this through bitter experience. Several years ago I carefully cut back on my eating, and sure enough, the kilos fell away. So did my sanity. Feeling hungry most of the time had made me grumpy, irritable and obsessed by the next meal. I was leaner but meaner.

When I hit my target weight I was careful not to go back to old habits. So it was deeply disturbing when I could not stop my lost weight piling back on with a vengeance. Twelve months later I was at least as heavy as I had been before. Anecdote is not evidence, of course. But my case is an example of a well-established fact: the vast majority put back on all the weight they lose when dieting, or even more.

The reasons for this are complicated, but the basic principles are clear enough. The simple energy-in-energy-out model treats the body as though it were a machine, always burning its fuel in the exact same way. Instead, nature favours organisms that can adjust their energy expenditure in accordance with what is available.

The human body is such a homeostatic, self-regulating system. Deprive it of calories and it starts to burn fewer of them, and tries to horde away any excess as fat. So all the time the dieter is congratulating themselves on their weight loss, their body is wondering what the hell is going on, and doing all it can to reverse it.

Evidence is mounting that body weight is not determined purely by calorie intake. How we metabolise our food depends on what kind of food it is, not just how much energy it contains. We dont yet know exactly what makes a difference, but we have lots of evidence that people get fatter when they eat more highly processed foods, especially refined carbohydrates. They are also slimmer when they eat more home-cooked meals. So a serious anti-obesity strategy would require the government to take on the food industrys promotion of highly processed foods.

The apparent success of the soup-and-shakes strategy in trials is no vindication of old-school calorie-counting. Its not just that the trials were highly controlled and participants had serious health conditions and so were highly motivated. More importantly, the success heralded was in remission of type 2 diabetes, not weight loss. While 35.6% of participants were in remission after two years, only 11.4% had maintained a 15kg weight loss. Since the results after two years were significantly worse than those after one, we dont yet know whether even these gains are sustainable. The study is encouraging for diabetes treatment, but it is not even close to being evidence that sustainable weight loss is achievable for most people.

We should be less obsessed by weight in itself anyway. Ive seen meta-studies that suggest all-cause mortality is lowest in people who are actually slightly overweight. Even a recent Lancet study, which suggested the officially healthy body mass index of 25 was indeed optimal for health, still showed that increases in risk are minor for the moderately chubby.

Government calls to reduce our weight assume we can control what in reality we can merely influence. The most we can control is the kinds and amounts of food we eat, how much we exercise, whether we smoke and how heavily we drink. If you do that and are a little overweight, you are going to be much healthier than a couch potato who stays slim through endless cans of diet Coke and cigarettes.

If the government wants to help people to eat better, its main priority should be ending what is often called food poverty more accurately described as poverty, full stop. The poorer you are, the more likely you are to be overweight, almost certainly because of the way poverty limits your food choices. If people cannot afford good food, or the fuel to cook from scratch at home, telling them to eat less and better is pointless.

Of course we should all try to take responsibility for our own health. But we can be responsible only for what we have the power to do. That is limited not just by basic biology, but by what is on our shop shelves and in our wallets. Tackling those problems requires controls on business and greater redistribution of wealth. The government rejects both on ideologic grounds, and instead promotes dieting and personal responsibility, preferring flawed common sense to the evidence.

Julian Baggini is a writer and philosopher

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It'll take more than a soup-and-shakes diet plan to tackle obesity in the UK - The Guardian

The internet is full of so-called superfoods and fad diets that are purported to have hugely beneficial properties, but popular wisdom states that a balanced diet is what's important, and that most things are fine in moderation. YouTuber Beau Miles threw that out the window in his recently documented dietary challenge, as he attempted to become a "human bean."

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Miles was inspired to take on the challenge by a memorable scene in the 1935 novel Tortilla Flat by American author John Steinbeck. In the book, struggling single mother Teresina Cortez feeds her nine children on nothing but beans. When the local school hears of this, they dispatch a doctor to investigate, and he finds (much to his surprise) that Teresina's children are in remarkably good health.

To find out whether there are any real-life health benefits to a bean-only diet as depicted by Steinbeck, Miles sets out to eat his bodyweight in nothing but tinned beans; that's around 187 pounds (and 191 cans) over the course of 40 days.

"My key litmus test for this experiment will be running," he explains. "How I feel when I run correlates to what I eat, which for my entire life has been eating everything. To see how this whole experiment pans out, in 40 days' time I will run a 50k ultra marathon in the mountains, eating my final tins during the race."

Within just one day of starting the challenge, Miles is already experiencing a lot of gas; a problem which will continue throughout the 40 days. And there are other side effects, too. "It's been a steady decline in mood, energy, and general life in the first 4 days," he says, although he puts this down at first to reducing his caffeine consumption during this restrictive diet. He also becomes increasingly irritable as the month progresses.

As far as his physical performance goes, Miles soon finds that his body isn't getting the fuel it needs to power through and make good times, but that he's still able to complete his runs. He describes his progress while training for the ultra marathon as distinctly average. "It's like you're running with a hangover, or no sleep," he says.

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By the day of the ultra marathon, Miles has lost 9 pounds, and completes the 50k run "slowly but surely." Ultimately, he says he found the experience to be a "profound" one, and learned a lot about his own relationship with food; namely, that eliminating variety and reducing his diet to just one item ended up having a serious emotional impact.

"Food makes me more creative, more energized, healthy," he says. "Eating beans only makes me healthy in one particular way, but deadens everything else."

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This Guy Ate Nothing But Tinned Beans for 40 Days. Heres What It Did to His Body. - menshealth.com

Norah Nabkey has always been more nervous than her two older siblings.

Living in a global pandemic, however, has further heightened the 7-year-olds anxiety levels. Its made her fear leaving the house or visiting her grandparents. She has asked her mother, What happens if I get sick? Am I going to die?

Its so hard to drive home caution without instilling fear in your kids, said Brooke Nabkey, a mother of three in Ada Township. She was already an anxious kid to begin with and weve sort of created a monster.

This summer, she just crumbled.

Across the state in Grand Blanc, Michelle Counts has grappled with finding balance between keeping her three sons vigilant and aware of the dangers of the virus that has hospitalized multiple family members and friends, while not overwhelming them.

I wouldnt say depression but the majority of kids have dealt with fear surrounding things, Counts said. Both my little ones have voiced being scared, I dont want to go back to school, get corona and die ... they miss being with their friends but they dont want to lose their life or spread it.

The Nabkeys and Counts arent alone. Over the last five months, mental health experts across the state have noted elevated levels of stress, anxiety and depression among people of all ages, including children and teens.

The pandemic, along with attempts to reduce the spread of COVID-19 in communities, have altered routines, isolated youths from their friends, teachers and coaches, and raised concerns over the threat of the virus itself.

In some cases, youth have been further affected by seeing loved ones get sick or die from the virus that has killed more than 6,400 Michiganders since mid-March. Others have had their home life impacted by a parents loss of income due to the associated economic recession.

Across the state and the nation, weve seen an increase in anxiety and trauma symptoms, said Lauren Kazee, a social worker whose career has focused on the mental health and wellness of youth. It has impacted different people in different ways.

Michigan has not yet compiled data on the mental health impact of the coronavirus pandemic. But the state is working in partnership with school leaders and mental health experts to prepare for the fallout by providing schools and parents with additional resources.

In April, Gov. Gretchen Whitmer announced the state would provide funding to make a program known as Michigan Cares free to children, teachers and parents for the 2020-21 school year. The program, presented by the non-profit Michigan Virtual, provides free digital lessons focused on developing social, emotional and mental well-being skills.

Hindering the states response is an already apparent shortage in access to mental health services, Kazee noted.

We were already looking at such a huge need, a huge gap in service provisions and providers around mental health and to compound it with a pandemic has exponentially increased the need for these services, Kazee said.

Elevated risk of trauma, suicide

In June, Pine Rest Christian Mental Health Services in West Michigan published a report forecasting the profound impact that the COVID-19 crisis would have on the mental health of Michiganders.

Due to the emergence of the disease and its impact on our lives and economy, many of the conditions that are known to increase risk for suicide are now in place in Michigan, reads an executive summary of the report.

The report includes children and adolescents among the groups who are especially at risk for a behavioral health crisis. They are at a higher risk for trauma and suicide due to being isolated from positive external supports, witnessing increasingly stressed family members and may be experiencing a lack of parental engagement as families try to balance work, homeschooling and childcare.

The economy could also play a role. In July, the U.S. Bureau of Labor Statistics reported Michigans unemployment rate at 8.7% -- a drop from Junes 14.9%.

Heightened unemployment rates suggest a potential for increased child abuse and neglect instances as well, according to the Pine Rest report. Individuals who are victims of child abuse and neglect have three to five times greater odds of suicide than others.

For teens, the impact of social distancing may be particularly difficult, and teens who are experiencing social isolation are two times more likely to attempt suicide, the report states.

Among the recommendations called for by Pine Rest is for Michigan to continue to scale up teletherapy and telepsychiatry, and to urgently address shortages in the mental health workforce by retraining those whose jobs have been eliminated to work in entry level positions in the mental health field.

How to address the news with your children

Brooke Nabkey has taken differing approaches to keeping her children informed with the coronavirus based on what they can each handle. She lets her 12-year-old son Simon watch the news with her and they discuss it.

But for Norah, its better to filter the news.

With my son, Im showing him the world, she said. But for Norah, Im keeping the world away because thats what she can handle. When we watch the news or read an article, we can set it aside. But as a 7-year-old, everything she has stays right there in front of her.

Michelle Counts said her family initially kept a close eye on news related to the pandemic, but as things became too sad she limited her sons viewing and began coming up with activities to distract them like projector movies in the yard or making crafts on the weekends.

We decided lets not drown ourselves, she said. We know its out there, but lets not be so into it that were not living.

Bob Sheehan, executive director of the Community Mental Health Association of Michigan, noted that children start to make sense of the world around them around ages 5-7 years old. Youth 6-12 years old are more likely to ask questions and talk to their parents than older teens, who tend to rely more on discussions with their peers than their parents.

When it comes to informing your kids about the pandemic, he recommends finding a middle ground between scaring them into complying with safety guidelines and keeping them informed on how to minimize the risk of catching the virus.

You can tell them we wear masks to protect ourselves like we wear mittens in the winter, or wash our hands after going to the bathroom, or look both ways before we cross the street, he said. We dont show our kids horrendous crashes to teach them, we just say look both ways before crossing and alert them to the danger.

Sheehan recommends putting your kids on a news diet. Too much can be overwhelming, but not enough could leave them only learning from their peers. He noted that some kids will link the pictures and headlines of civil unrest related to police brutality with the pandemic, if the fact that theyre separate issues isnt explained to them.

Returning to schools

As students begin returning to school, both virtual and in-person, Kazee said its going to be just as vital for teachers to address their students emotional and social health as it is to get them back on track in math and science.

I think itll be important for us to really go slow, for schools to have permission to not push academics first and really attune to social and emotional needs of their students, Kazee said. Were coming into a unique situation we havent faced before.

To help schools prepare to welcome back students, both virtually and in-person, The Michigan Department of Education partnered with School Based Mental Health Professionals Coalition to create a pandemic return to school toolkit.

The toolkit provides resources for administrators and teachers, as well as parents and students. It focuses on disease prevention, but also addresses the underlying long-term effects of the pandemic, including the impact of collective trauma on students and their families.

Theres been a lot of focus on how to check in with kids as they come back, Kazee said. Thats the focus of meetings Ive been in.

If schools and mental health providers are able to bring in protective factors to offset the impacts of the pandemic, Kazee anticipates that theyll be able to build resilience in students and prevent lasting negative impacts down the line.

My hope is we want kids to have some type of routine and progress academically but we cant do it without addressing the social and emotional impacts of all of this, she said.

Michelle Counts youngest sons, Caden, 14, and Jordan, 11, will be starting the school year with remote learning through Grand Blanc Community Schools. To combat distractions from learning at home, shes setting up a phone- and video-game free area of her house with desks for completing school work.

Im nervous about that, she said. Its so easy to get distracted and I dont want them falling behind. I work from home but my job can be so demanding. I worry that a bunch of kids may struggle.

New counseling services emerge

Between January and June 2020, Michigan saw a 33.7% decline in the use of its mental health services for kids 17 and younger. Utilization declined each month from January through April, likely due in-part to the governors stay-home order to slow the spread of COVID-19.

That doesnt mean the need for those services declined though.

Its like after a car wreck, you see people walking around before they realize they broke their arm, Sheehan said. Thats what were seeing. Then there comes a wave of calls, people not taking their medications, and a rise in anxiety.

In May and June, Michigan reported a rise in mental health service use from the prior months, though with a notable difference in service type. While face-to-face contacts dropped significantly, virtual and phone-based counseling services grew exponentially.

Michigan has seen a significant increase in virtual forms of mental health services since the beginning of the year, due in part to the coronavirus pandemic. (Courtesy | MDHHS)

Kazee called the growth in telehealth and teletherapy a silver lining for the pandemic. She said youth have shown in many cases that they feel more comfortable and are more honest during these sessions. She also noted that some providers are experimenting with text-based services as well.

Im hoping it will increase accessibility for those services, Kazee said. Were trying to think outside the box.

That doesnt mean tele-medicine is right for everyone. Brooke Nabkey said shes tried it with her daughter Norah, but its harder for her to focus than during in-person sessions.

Nabkey has seen improvements in her daughters anxiety levels since she began speaking with a therapist and taking lexipro, a medication that helps to restore balance of serotonin in the brain. Shes using virtual counseling in the short-term, but is looking forward to a return to normal.

As weeks of the pandemic have turned to months, Nabkey said she and her husband have gotten better at helping Norah through her anxiety. The therapy and medication have helped her to verbalize her feelings, Nabkey said.

Last week for the first time we took her to a restaurant again; we sat outside and she was OK as long as we explained the safety measures, like a constant reassurance of how were going to stay safe, she said.

We try to be patient but its hard to rally understanding for it if you dont suffer from it. Its trying to be logical and anxiety isnt logical.

For more information, visit the states mental health resources website, here. The U.S. Centers for Disease Control and Preventions also has resources available, here.

COVID-19 PREVENTION TIPS:

In addition to washing hands regularly and not touching your face, officials recommend practicing social distancing, assuming anyone may be carrying the virus.

Health officials say you should be staying at least 6 feet away from others and working from home, if possible.

Use disinfecting wipes or disinfecting spray cleaners on frequently-touched surfaces in your home (door handles, faucets, countertops) and carry hand sanitizer with you when you go into places like stores.

Michigan Gov. Gretchen Whitmer has also issued executive orders requiring people to wear face coverings over their mouth and nosewhile in public indoor and crowded outdoor spaces. See an explanation of what that means here.

Additional information is available at Michigan.gov/Coronavirus and CDC.gov/Coronavirus.

For more data on COVID-19 in Michigan, visit https://www.mlive.com/coronavirus/data/.

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Wednesday, Aug. 26, coronavirus data by Michigan county: See counties with highest, lower infection rates

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Put your kids on a news diet and other tips to coping with anxiety during a pandemic - mlive.com