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10 Foods That Lower Your Blood Pressure – Men’s Health
Posted: September 2, 2022 at 2:04 am
If youre one of the nearly half of American adults with hypertensionor if you want to avoid becoming one of thema few dietary tweaks (plus regular exercise and shedding excess belly fat) could make a big difference.
One of the best ways to upgrade your diet is to add more plant-based foods, like fruits, vegetables, nuts, legumes, and grains. A study review in the Journal of Hypertension showed that people who ate plant-rich diets, such as the Dietary Approaches to Stop Hypertension (DASH) diet, Nordic diet, or Mediterranean diet, had lower blood pressures on average than those who didnt.
You can still eat animal foods like meat and dairythe idea is just to add more plants into the mix. Plant foods tend to be high in nutrients like potassium, magnesium, and others that help counterbalance sodium, a mineral many Americans overeat, to keep blood pressure in check.
Think of the relationship between sodium and these other minerals kind of like as a pulley system, says Roberta Anding, MS, RD/LD, a dietitian and assistant professor at Baylor College of Medicine. When you think about high-sodium foods, usually things that are really high in sodium are low in these other nutrients, and what you're trying to do is balance these out, so it's not like you can never have salt or anything that's got sodium in it, but the question is what is on the other side of the pulley system.
Follow the American Heart Associations guideline of less than 2,300 milligrams of sodium per day. Then, add more of the following foods to your diet to help you keep your BP in the safe zone.
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Your favorite salads can help you lower your blood pressure and protect your heart, thanks in part to a compound called nitrate, which helps blood vessels open and close. In a study published in the European Journal of Epidemiology, people who ate the most nitrate-rich vegetables had lower systolic blood pressures, by about three points on average, than people who ate the least. Then, over the following 23 years, people who consumed about 60 milligrams of nitrate from vegetables per day had a lower risk of developing cardiovascular disease than those who ate less. Lettuce was the top nitrate-rich vegetable in participants diets. The researchers say about a cup of green leafy vegetables per day could be enough to reduce cardiovascular disease risk. Check out the easiest way to eat a whole day's worth of greens in one sittingand it's not a smoothie.
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Beet juice is Andings favorite BP-reducing food. The reason: Its rich in blood-vessel-friendly nitrates, and its easy to incorporate into your diet even if you hate the taste of vegetables. She has helped many collegiate and professional athletes keep their BPs in check by showing them how to work beet juice into their daily routines. You can down a one-ounce serving of beet juice like a shot or mix it into your favorite fruit or vegetable smoothie. If you like beets in their natural form, roast three to five beets as a side dish or accompaniment to your favorite salad.
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These green nuts could help you keep your BP in the clear. In a study review published in the British Journal of Nutrition, researchers found that regular pistachio consumption is associated with a systolic blood pressure reduction of about two points. Pistachios and other nuts are rich in magnesium, fats, fiber, and polyphenols that might all have beneficial effects on blood pressure, says Anding. She recommends crushing pistachios and using them in place of breadcrumbs or croutons. Those are probably the two ways I use it, as a coating for either chicken or fish or in salads, she says.
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Another nut worth cracking? The cashew. A study review published in the journal Complementary Therapies in Medicine showed that people who regularly ate cashews had systolic blood pressures about three points lower than those who did not. The fatty acids in cashews might beneficially affect baroreflex sensitivity, one of your bodys mechanisms for regulating blood pressure, the researchers say. Cashews are also rich in arginine, which your body uses to make nitric oxide to expand and contract your blood vessels.
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Good old H2O can help you regulate your BP. In a study published in the journal Nutrients, healthy adults who drank an extra 550 milliliters of water in the morning and at bedtime reduced their systolic blood pressure by about six points within 12 weeks. The extra hydration might have helped study participants in multiple ways, such as improving their kidney function to help them clear excess sodium and water, changing their secretion of hormones involved in raising BP, or decreasing resistance in their circulatory system, the researchers say. (Check out this guideline for how much water you should be drinking in a day.)
If you already have hypertension and take medicine to control it, talk with your doctor before changing your fluid intake. This is especially important if you take a diuretic, which works by helping your body clear out excess water and sodium, says Anding.
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Sipping tea could help you calm your mind and tame your blood pressure. A study review published in the journal Complementary Therapies in Medicine suggests that drinking about three to four cups of tea daily, especially green tea, could reduce systolic blood pressure by about 3.5 points and diastolic blood pressure by about a point. Antioxidants in tea might lower blood pressure in many ways, such as increasing the bioavailability of nitric oxide to dilate blood vessels, suppressing a hormone system known to trigger blood pressure increases, and reducing inflammation, the researchers say.
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You can upgrade your daily breakfast with less than a half cup of hot cereal. In a study published in the journal Nutrition, Metabolism and Cardiovascular Diseases, people with hypertension who consumed 30 grams of fiber-rich oat bran daily reduced their systolic blood pressure by an average of 15 points and their diastolic blood pressure by an average of 10 points within 30 days. The bran eaters then needed less BP-lowering medication than people in the control group. One reason: The bran diet induced a beneficial shift in gut bacteria toward species that produce short-chain fatty acids that might activate receptors in the kidneys and blood vessels in a way that benefits blood pressure regulation.
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Beans are sometimes lauded as magical foods, and heres another reason to believe. In a study published in the journal Nutrients, people who ate 55 to 70 grams of legumes (about one-third of a cup of cooked lentils or beans) per day were 43 percent less likely to develop hypertension over nearly four years than people who ate less. Legumes tend to be high in potassium plus filling fiber and protein, says Anding. Pair them with other BP-reducing foods for a healthy meal; for example, you can add nuts to lentil curries for creaminess and crunch, she recommends.
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In a study published in the journal Nutrients, people who added 1,000 milligrams of potassium per day from baked or boiled potatoes (thats about a potato and a half) to their daily diets reduced their systolic blood pressure by about three more points than people on a control diet within just 17 days. Potatoes are rich in potassium and may help reduce sodium retention, the researchers say. Sadly, people fed French Fries didnt reap the same benefits. Check out other ways potatoes are great for you here.
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Fatty fish like salmon are rich in omega-3 fatty acids, which help transfer sodium, potassium, phosphorus, and fluids into your cells and aid your bodys regulation of an important hormone. Omega-3 sensitizes your body to your own insulin, says Anding. When you make your own insulin in the right amount, things go well; when you make too much insulin, you can have the retention of fluid and sodium, which contribute to high blood pressure. The American Heart Association recommends eating two servings of fish, such as salmon, tuna, or cod, per week.
Julie Stewart is a writer and content strategist whose work has also appeared in Health, and Womens Health, Everyday Health, Vice, and Shape.
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11 Best Weight Loss Apps of 2022, According to Registered Dietitians – Good Housekeeping
Posted: September 2, 2022 at 2:04 am
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Overall health has always been a hot topic of conversation, and inevitably talk of weight issues takes center stage. But even if your goal is not to lose weight, weight loss apps can be a great way for you to maintain your current weight, gain weight, track workouts, log hydration levels, introduce healthier foods into your diet or just monitor your overall health. With so many downloadable weight loss apps available, it can be exasperating to figure out which one is the best one for you.
The best weight loss apps will teach you sustainable healthy eating habits, educate you on portion control and promote balanced meals, says Stefani Sassos, MS, RDN, CSO, CDN, NASM-CPT, Deputy Director of the Good Housekeeping Institute Nutrition Lab. Hydration, sleep, activity, mental health and so much more play into the holistic health equation, arguably far more so than weight. Apps that provide support in those areas in addition to encouraging healthy food choices are ideal.
The registered dietitians at the Good Housekeeping Institute are here to help you navigate this crowded field and find the app that will help you achieve your goals. Please note that weight loss, health and body image are complex subjects before deciding to go on a diet, consider visiting our article that investigates the hazards of diet culture.
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Our registered dietitians took the following factors into consideration when reviewing and choosing these apps: Range of features, ease of use, cost, community and social networking opportunities, dietary preferences, and ability to log fitness, sleep and hydration. We also looked for apps that encouraged mindfulness and relaxation techniques and ones that were rated the highest among users on both Android and iOS.
When selecting the ideal weight loss app, you'll want to consider the following:
Meeting your wellness targets: Not all apps are created equal, so its important to find one that is tailored to your needs and lifestyle. If you travel a lot maybe you may want choose an app that has a large database and contains both local and international brands. If you cook at home, look for an app that welcomes a variety of ways to track such as with photographs or by entering recipes. Apps that provides healthy recipe ideas and substitutions may also be a great choice if you need guidance with meal prep.
Affordability: Most apps offer some sort of free trial, so you can give it a road test before committing to the full month or year subscription. Our experts say its important to carefully compare advantages of both short term and longer term commitments. The great thing about apps is that you can figure out if it's going to work for you after a few tries, so feel free to experiment and test it out for a month or two before you make a major commitment.
Community: If you are motivated by the shared experiences of others, look for an app with larger membership numbers and greater social opportunities, such as Facebook groups. Check out the activity and quality of interactions on the apps social media platforms before committing.
The experts in the Good Housekeeping Institute Nutrition Lab stress that these apps are not regulated and many are not formulated with dietary or medical experts. In addition, these apps require some work on your part, so it depends on how much time and effort you can commit to logging your daily foods. For many people, these systems work well because they hold them accountable for the foods they eat, although research is mixed on the effectiveness of apps. The concept is akin to a financial budget, which works only if you accurately track of your spending. When you are logging everything that you consume, you might be surprised at how many calories you are taking in, and that could encourage you to make different choices. As a bonus, these apps can help to keep you on track with staying properly hydrated and maintaining physical activity. Basically, its up to you to get the most benefit out of these apps.
Take note: For individuals with a history of disordered eating, logging calories could be associated with unhealthy dieting practices. In this instance, the use of weight loss apps should be avoided or monitored closely by a healthcare provider.
Weight loss apps arent for everyone, but they can be a useful tool to help to educate you about your diet and to teach you how to make healthier choices. It is always important to remember that there are many factors that go into successful weight loss including setting a realistic weight range that works for you and that you can maintain without feeling restricted. Genetics, life stage and overall health can also play a role.
Remember that there is no magic pill for weight loss; the goal should always be to improve your overall health and to learn how to make better choices when it comes to food and nutrition.
A well-balanced diet should consist of plenty of nonstarchy vegetables, lean proteins, healthy fats, whole grains, nuts, seeds and fruit. If you can use these apps to help you add more vegetables to your meals and to eliminate sugary foods and beverages while becoming more aware of what you consume, then it's a win.
As a registered dietitian, Amy Fischer has worked with thousands of patients to improve their overall health through a whole foods and nutritious diet. Amy believes that food is to be enjoyed even on a weight loss journey and that while calories count, the focus should be on health, eating and living better and not just losing weight.
Having been through her own weight loss journey and providing nutrition counseling to patients and clients for the past eight years, Stefani Sassos, registered dietitian and Deputy Director of the Good Housekeeping Institute Nutrition Lab, is passionate about sustainable weight management and healthy eating practices. Shes extremely well versed in the current health and wellness app space and leads category testing efforts for Good Housekeeping.
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Eating meat isnt a crime against the planet if its done right – The Guardian
Posted: September 2, 2022 at 2:04 am
I have huge admiration for George Monbiot, a columnist of this newspaper. His work has highlighted the urgent need to reduce our CO2 emissions and switch to greener energy. He has also shown intensive farmings role in the dramatic levels of species decline and biodiversity loss. Much of what he writes I wholeheartedly agree with but when it comes to the solutions we need to change our farming and food systems, we have radically different takes.
It is indisputable that the farming revolution of the 1950s, with its widespread use of ammonia fertilisers and herbicides, pesticides and fungicides, has waged war on nature. These intensive, monocultural ways of producing food are not only contaminating our land and waterways, but are heating up our planet and contributing to a crisis in human health (more people die of diet-related disease globally than smoking, according to a study published in the Lancet). The animals in factory farms dont have a great time either. The decline of insect life is incredibly worrying: without the earthworm, beetle and bee, life as we know it could cease. Topsoils, which we use to grow 95% of the worlds food, are depleting at an astonishing rate. We need to change the way we eat and produce food, and we need to do it quickly.
Thus far Monbiot and I agree. But in a recent article, he wrote that organic, pasture-fed beef and lamb are the worlds most damaging farm products. He criticises chefs and foodies like me for focusing on regenerative grazing, which he calls rebranded ranching. His alternative vision includes a revolution in creating food through precision fermentation: growing food in labs from microbes and water. Before long, most of our food will come neither from animals nor plants, but from unicellular life, he wrote in this paper in 2020.
Although not averse to the idea of lab-grown food, I am much more for small-scale, community-driven farming because I believe in the potential of food to be a force for good, for human and environmental health. The methods that regenerative farmers such as the writer Gabe Brown propose have shown how non-intensive livestock, when managed well, can increase topsoil more than previously thought, which can then accumulate biomass (carbon) and retain precious rainwater. The argument put forward by Monbiot that it is not possible to produce enough food this way is often used to decry better food systems, yet according to the Food and Agriculture Organization of the UN, small-scale farmers currently produce about a third of our food.
Monbiots enthusiasm for precision fermentation worries me greatly. Just about all of this new food technology is heavily funded by tech oligarchs, venture capitalists or the occasional celebrity, writes the retail podcaster Errol Schweizer in Forbes. Precision fermentation claims to get us off our destructive addiction to cheap meat, but not without potential downsides. These inventions are heavily patented, pushing the future of our food supply further into the hands of an increasingly small and powerful collection of multinational food players..
There is very little transparency about the amount of energy and materials needed to build the system of factories that would be needed to adopt these foods to the degree that their proponents would like. How fossil-fuel dependent are they? How many other chemicals and compounds are needed to make them, and where will we get them from and how? In our race to look for better systems of food production it is tempting to look for magic bullets, but we cannot afford to ignore the risks.
Ultra-processed foods make up half of the UKs calories, and their health impact gets very little attention from the government or in medical schools. We know that other ultra-processed foods even some plant-based meat alternatives are high in protein but can also be very high in salt and fat.
Companies that practise regenerative farming, such as Hodmedods in the UK, are producing affordable pulses and grains that are rich in protein and fibre, through a cooperative of small-scale farms that almost all use some grazing animals in their systems to aid the nutrient cycle in their soil. In these types of farms, small herds of cattle or sheep graze diverse cover crops, boosting the biodiversity on their land, not reducing it (as Monbiot claimed in his article). The cover crops build back goodness in the soil and remove the need to use pesticides. The presence of livestock adds nutrients through their muck and saliva. They also add the nutrients to our diets: animal fats from grass-fed animals are hard to replace in human diets. Plus, the livestock adds an extra revenue stream for the farmers, making them more resilient.
Through the work we do at the charity Chefs in Schools, I have seen first-hand how it is possible to feed people food that is high in fibre and in flavour, and that costs less than the ultra-processed food children were being fed before. With the right political will (60% of secondary schools are currently failing school food standards and food plays no role in actual Ofsted ratings), we can feed people on all incomes a better diet, not just through schools but also in hospitals, prisons and social canteens. If we continue to go down the ultra-processed route then food may well continue to make people sick, which, according to Henry Dimblebys National Food Plan, costs the economy an estimated 74bn.
I love doughnuts and crisps, but we cant live on these alone. I am open to plant-based foods if we can move away from making them with the mono-crops that are so destructive to animal life and soils. And I am all for technology, but as long as it works with nature, not against it. We need better funding for soil science and for feeding proper food to people on lower incomes.
We need to change our diets. We do have to eat significantly less meat. But the evidence of the past 70 years suggests that when we replace natures complex biology with a tunnel-visioned look at certain aspects of chemistry and ignore others, it has profoundly negative and often unforeseen consequences. In nature the animal and vegetable worlds are never separate we should learn something from that.
Thomasina Miers is a cook, writer and restaurateur
Do you have an opinion on the issues raised in this article? If you would like to submit a letter of up to 300 words to be considered for publication, email it to us at guardian.letters@theguardian.com
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Wild foods found to be widely collected across all agro-ecological zones of Zambia – CIFOR Forests News – Forests News, Center for International…
Posted: September 2, 2022 at 2:04 am
New research in Zambia highlights the high volumes collected of a wide range of wild foods from insects to freshwater fish to leafy greens and tubers in rural areas across all of the countrys agroecological zones. Across Zambia, many types of wild food were collected by every rural household surveyed, except one, and in substantial amounts, said Ashley Steel, a forest officer with the Food and Agriculture Organization of the United Nations (FAO) and lead author of the paper, which was published this month in People and Nature.
The study provided methods to quantify the amounts collected of these wild foods, and presents data to show how much wild food rural Zambians are collecting. It highlighted the need to acknowledge this resource in forest management policies to ensure that these foods remain available, particularly in the face of challenges such as climate change and deforestation. The work suggested that accurate and local data can help policy makers design effective forest management policies and ensure community access to forests.
Wild food collection from forests, even degraded forests, appears to be ubiquitous in rural areas, said Steel. Forest loss and degradation are, therefore, national concerns that have food security and social implications in addition to environmental impacts.
Globally, government policies rarely pay enough attention to the importance of wild foods such as wild fish, small animals, and plants used in traditional medicines in part, because use of these products has been difficult to quantify. As a case in point, this data is thought to be some of the first to quantify the volume of wild forest foods collected across Zambia. To do so, the scientists measured how much of these foods is collected, and what types in which areas. The research, which formed part of a pilot project that has informed a larger survey of wild food collection in Zambia, involved 209 households across 14 villages covering all agroecological zones in the country. Sixty vendors in five large markets were also surveyed.
Fruit was the most common product collected across regions and households, with at least 90 percent of households saying they gathered fruit. About 76 percent of households collected green leafy vegetables, and 73 percent collected mushrooms. Twenty-seven to 75 percent of households across the five sites said they collected medicinal and aromatic plants, and 10 to 68 percent of households collected honey. There was high variation across agroecological regions in the quantity of insects, tubers, nuts, wild meat, wild fish, and aquatic plants gathered, pointing to the importance of data that can be disaggregated to the local level.
The authors used the findings to extrapolate that rural households in Zambia collect 380,000 cubic meters of wild foods annually thats about 12 million large (20-litre) collection buckets! About 88 percent of the volume of wild foods collected in the study was gathered directly from forests, indicating that wild foods from forests can be important to building the resilience of households in the face of crises such as climate change or pandemics.
Wild foods can also make a significant impact on dietary diversity, said paper co-author and principal investigator for the project, Amy Ickowitz, who is a scientist with the Center for International Forestry Research (CIFOR)World Agroforestry Center (CIFOR-ICRAF). These nutrient-rich wild foods are particularly important in Zambia, where maize-based staple foods are the base of diets which lack diversity, she said; wild foods can provide an important nutritional supplement to diets, increasing their diversity and nutrient content.
Although the most food-insecure households collected high volumes of wild food, the correlation between food security and wild food collection wasnt strong. Evidence was also mixed on whether wealth was a predictor of wild food collection, and other factors such as proximity to forests were also likely important.
The goal of the methodological design and awareness-raising provided by the new research is to improve global data on collection of wild foods from forests. Wild foods are not only important in Zambia: 15 of 71 non-OECD countries surveyed reported regular use of wild foods by the majority of their populations, according to a 2019 FAO report.
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Cleveland Clinic
Posted: August 25, 2022 at 2:10 am
If you want to take control of your health, a diabetes diet can be a great way to do it. And while the word diet might seem intimidating, registered dietitian Tegan Bissell says following one may be easier than you think. A diabetes diet should include the foods you like and fit your lifestyle, she says.
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Bissell teams up with diabetes educator and registered nurse Megan Asterino-McGeean, PA-C, to explain what you need to know to follow a meal plan if you have diabetes.
Asterino-McGeean says that the best diet if you have diabetes isnt a diet at all. Instead, think of a diabetes diet as a lifestyle.
This diet plan helps those with diabetes live a healthier lifestyle that improves blood sugar management and reduces the risk of diabetes complications, she says. The best diet for those with diabetes should focus on meal planning and eating balanced, correctly portioned snacks and meals.
Some factors that mean a diabetes diet may be right for you include:
Bissell says the best foods to eat if you have diabetes are:
Proteins help you feel full and satisfied. Examples of lean proteins include:
Try these diabetes-friendly recipes to get your fill of lean protein:
Non-starchy vegetables provide important vitamins, minerals and fiber. You can consider them freebie foods, as they contain minimal calories and carbohydrates, Bissell says.
They include:
Check out these seven vegetable recipes that are anything but boring, plus other delicious recipes to help you get more non-starchy vegetables into your daily routine:
Healthy fats help you feel full and are beneficial for heart health. They include:
Try these recipes to get more healthy fats in your diet:
Carbohydrates are necessary for energy, fiber and certain nutrients. Complex carbs tend to digest more slowly, which prevents erratic blood sugar levels. Complex carbohydrates include foods such as:
These recipes are good if you have diabetes, and they can help keep your engines running all day:
Bissell recommends avoiding foods that tend to spike blood sugars suddenly and can promote sugar cravings. Foods to avoid if you have diabetes include processed items, such as cereals, candy and packaged snack foods, and sugary beverages, such as juices and sodas.
Bissell emphasizes that one size fits all doesnt exist with diabetes diets.
Many people incorrectly believe they need to cut out all carbs or white foods, she says, but you dont have to eliminate just limit carbohydrate portions to amounts that work for you. And try to choose more complex carbs in the right portion sizes.
To make the most of your diabetes diet, try the following tips, too:
While you may have to do some trial and error, Bissell says these strategies can help increase your chance for success:
Following a diabetes diet plan is safe, says Bissell, if you dont take it to the extreme.
Some people eat a diet thats too restrictive or low in carbohydrates. This causes them to lack important nutrients or have frequent low blood sugar levels, she says. Balance is key, along with being realistic about what habits you can maintain for the long term.
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Expert Suggests Ditching This One Ingredient In Your Diet If You Have Thyroid – NDTV Food
Posted: August 25, 2022 at 2:10 am
Our health largely depends on our diet. The foods that we eat directly or indirectly impact our ability to stave off illnesses or to deal with them. Taking medications is not the only answer. Thyroid, for instance, can be managed to a great extent through diet. Are you not able to lose weight despite putting in all efforts or have inexplicably gained weight? Are you constantly tired? Get yourself tested. And if you are already dealing with thyroid, here we have a tip coming from an expert that may help you immensely. Read on to know more.
Nutritionist Rashi Chowdhary suggests eliminating one ingredient from your diet and that is - gluten. Through a post on her Instagram handle, she explains why gluten is not good for those with auto immune thyroid.
(Also Read:Superfoods For Thyroid: 7 Foods That You May Add To Your Diet)
"The molecular structure of gliadin which is the protein portion in wheat resembles the molecular structure of the thyroid gland. When wheat is getting digested, the gliadin reaches your gut barrier (stomach lining) and enters the blood stream. Your immune system starts to attack it looking at it as a foreign body but in the process, it also attacks your thyroid tissue since they both look so similar. So your healthy thyroid tissue gets attacked and more problems occur with your thyroid gland," Rashi Chowdhary explains.
Foods like wheat flour, barley, oats, eye, semolina and other cereals and breads are said to have high gluten content. Desserts like cakes and cookies made with flours are also considered gluten-rich. Even beer is high in gluten.
While some of these foods are also considered healthy, is it a good idea to completely shut them out? We say, it's best to consult your doctor before making any major changes in your diet. Meanwhile, maybe you can avoid excessive consumption of gluten.
Want to follow a gluten-free diet? Here are somegluten-free recipes you can look into.
About Neha GroverLove for reading roused her writing instincts. Neha is guilty of having a deep-set fixation with anything caffeinated. When she is not pouring out her nest of thoughts onto the screen, you can see her reading while sipping on coffee.
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Veganism Might Not Be the Most Sustainable Diet – The Atlantic
Posted: August 25, 2022 at 2:10 am
This article was originally published in Knowable Magazine.
As governments drag their feet in responding to climate change, many concerned people are looking for actions that they can take as individualsand eating less meat is an obvious place to start. Livestock today account for about 14.5 percent of global greenhouse-gas emissions.
Those numbers are daunting, but the situation could grow even worse: Our appetite for meat is increasing. The United Nations forecasts that the world will be eating 14 percent more of it by 2030, especially as middle-income countries become wealthier. That means more demand for pasture and feed crops, more deforestation, and more climate problems. For people alarmed about climate change, giving up meat altogether can seem like the only option.
But is it? A growing body of research suggests that the world could, in fact, raise enough beef, pork, chicken, and other meat to let anyone who wants to eat a modest portion of meat a few times a weekand do so sustainably. Indeed, it turns out that a world with some animal agriculture might have a smaller environmental footprint than an entirely vegan world. The catch is that hitting the environmental sweet spot would require big changes in the way we raise livestockand, for most of us in the wealthy West, a diet with considerably less meat than we eat today.
The future that sounds sustainable to me is one where we have livestock, but its a very different scale, says Nicole Tichenor Blackstone, a food-systems-sustainability researcher at Tufts University in Boston. I think the livestock industrys going to have to look different.
One big reason for meats outsized environmental impact is that its more efficient for people to eat plants directly than to feed them to livestock. Chickens need almost two pounds of feed to produce each pound of weight gain, pigs need three to five pounds, and cattle need six to 10and a lot of that weight gain is bones, skin, and guts, not meat. As a result, about 40 percent of the worlds arable land is used to grow animal feed, with all the attendant environmental costs related to factors such as deforestation, water use, fertilizer runoff, pesticides, and fossil-fuel use.
But its not inevitable for livestock to compete with people for crops. Ruminantsthat is, grazing animals with multiple stomachs, such as cattle, sheep, and goatscan digest the cellulose in grass, straw, and other fibrous plant material that humans cant eat, converting it into animal protein that we can. And two-thirds of the worlds agricultural lands are grazing lands, many of which are too steep, arid, or marginal to be suitable for crops. That land cannot be used for any other food-growing purpose other than the use of ruminant livestock, says Frank Mitloehner, an animal scientist at UC Davis.
Read: Your diet is cooking the planet
Of course, those grazing lands could revert to natural forest or grassland vegetation, taking up atmospheric carbon in the process. This carbon-capturing regrowth could be a major contributor to global climate-mitigation strategies aimed at net-zero greenhouse-gas emissions, researchers say. But thats not necessarily incompatible with moderate levels of grazing. For example, some research suggests that replacing croplands with well-managed grazing lands in the southeastern U.S. could capture far more carbon from the atmosphere (although grazing lands also require far more overall area than croplands).
Livestock can also use crop wastes such as the bran and germ left over when wheat is milled to white flour, or the soy meal left over after pressing the beans for oil. Thats a big reason 20 percent of the U.S. dairy herd is in Californias Central Valley, where cows feed partly on wastes from fruits, nuts, and other specialty crops, Mitloehner says. Even pigs and chickens, which cant digest cellulose, could be fed other wastes such as fallen fruit, discarded food scraps, and insects, which most people wouldnt eat.
The upshot is that a world entirely without meat would require about one-third more croplandand, therefore, more energy-intensive fertilizer, pesticides, and tractor fuelto feed everyone, says Hannah van Zanten, a sustainable-food-systems researcher at Wageningen University, in the Netherlands. But thats only if were talking about meat raised the right way and in the right amounts.
Livestock also bring other benefits. Meat provides balanced protein and other nutrients, such as iron and vitamin B12, that are more difficult to get from a vegan diet, especially for poorer people who cant always afford a variety of fresh vegetables and other nutritious foods, says Matin Qaim, an agricultural economist at the University of Bonn in Germany, who co-authored a paper in the 2022 Annual Review of Resource Economics on the sustainability of meat consumption. Livestock, he notes, are a source of wealth for many otherwise poor people in traditional pastoral cultures. And on small, mixed farms, animals that graze widely and then deposit their manure in the farmyard can help concentrate nutrients for use as fertilizer in the familys garden.
Moreover, many of the worlds natural grasslands have evolved in the presence of grazers, which play a key role in ecosystem function. Where those native grazersthe vanished bison from the American prairies, for exampleno longer dominate, domestic livestock can fill the same role. Grasslands are disturbance dependent, says Sasha Gennet, a sustainable-grazing expert at the Nature Conservancy. Most of these systems evolved and adapted with grazing animals and fire. They can benefit from good livestock-management practices. If youre doing it right, and youre doing it in the right places, you can have good outcomes for conservation.
For all these reasons, some experts say, the world is better off with some meat and dairy than it would be with none at allthough clearly, a sustainable livestock system would have to be much different, and smaller, than the one we have today. But suppose we did it right? How much meat could the world eat sustainably? The answer, most studies suggest, may be enough to give meat-eaters some hope.
Vaclav Smil, an interdisciplinary researcher at the University of Manitoba, got the ball rolling in 2013 with a back-of-the-envelope calculation published in his book Should We Eat Meat? Lets assume, he reasoned, that we stop clearing forests for new pastureland, let 25 percent of existing pastures revert to forest or other natural vegetation, and feed livestock as much as possible on forage, crop residues, and other leftovers. After making those concessions to sustainability, Smils best guesstimate was that this rational meat production could yield about two-thirds as much meat as the world was producing at the time. Subsequent studies suggest that the real number might be a bit lower, but still enough to promise a significant place for meat on the worlds plate, even as the population continues to grow.
If so, there are several surprising implications. For one thing, the total amount of meat or dairy that could be produced in this way depends strongly on what else is on peoples plates, van Zanten says. If people eat a healthy, whole-grain diet, for example, they leave fewer milling residues than they would on a diet heavy in refined grainsso a world full of healthy eaters can support fewer livestock on its leftovers. And small choices matter a lot: If people get most of their cooking oil from canola, for example, they leave less nutritious meal for feed after pressing out the oil than if they get their oil from soy.
A second surprise is the nature of the meat itself. Sustainability experts typically encourage people to eat less beef and more pork and chicken, because the latter are more efficient at converting feed into animal protein. But in the livestock on leftovers scenario, the amount of pork and chicken that can be raised is limited by the availability of milling residues, food scraps, and other food wastes. In contrast, cattle can graze on pastures, which shifts the livestock balance back somewhat toward beef, mutton, and dairy products.
Read: Here comes the meat tax
Much would have to change to make such a world possible, van Zanten notes. To maximize the flow of food wastes to pigs and chickens, for example, cities would need systems for collecting household wastes, sterilizing them, and processing them for feed. Some Asian countries are well ahead on this already. They have this whole infrastructure ready, van Zanten says. In Europe, we dont. And much of our current animal agriculture, which is based on grain-fed livestock in feedlots, would have to be abandoned, causing significant economic disruption.
Moreover, people in wealthy countries would have to get used to eating less meat than they currently do. If no human-edible crops were fed to livestock, van Zanten and her colleagues calculated, the world could, at the high end, produce only enough meat and dairy for everyone to eat about 20 grams of animal protein per dayenough for about a three-ounce piece of meat or cheese (about the size of a deck of cards). By comparison, the average North American currently chows down on about 70 grams of animal protein a daywell above their protein requirementand the average European on 51.
Thats a hefty reduction in meatbut it would bring significant environmental benefits. Because livestock would no longer eat feed crops, the world would need about a quarter less cropland than it uses today. That surplus cropland could be allowed to regrow into forest or other natural habitat, benefiting both biodiversity and carbon balance.
Theres another dimension to meats sustainability, though. The gut microbes that let grazing animals digest grasses and other human-inedible forage release methane in the processand methane is a potent greenhouse gas. Indeed, methane from ruminants accounts for about 40 percent of all livestock-related greenhouse-gas emissions. Animal scientists are working on ways to reduce the amount of methane produced by grazers. At present, however, it remains a serious problem.
Paradoxically, raising cattle on grassbetter for other dimensions of sustainability makes this problem worse, because grass-fed cattle grow more slowly. Grass-fed Brazilian cattle, for example, take three to four years to reach slaughter weight, compared to 18 months for US cattle finished on grain in feedlots. And thats not all: Because the grain-fed animals eat less roughage, their microbes also produce less methane each day. As a result, grass-fed cattleoften viewed as the greener optionactually emit more methane, says Jason Clay, the senior vice president of markets for the World Wildlife Fund-U.S.
Even so, raising livestock on leftovers and marginal grazing lands not suitable for crops eliminates the need to grow feed crops, with all their associated emissions, and there will be fewer livestock overall. As a result, greenhouse-gas emissions may end up lower than they are today. For Europe, for example, van Zanten and her colleagues compared expected emissions from livestock raised on leftovers and marginal lands with those from animals fed a conventional grain-based diet. Livestock on leftovers would produce up to 31 percent fewer greenhouse-gas emissions than the conventional approach, they calculated.
Some sustainability experts also argue that as long as grazing herds arent increasing, methane may be less of a worry than previously thought. Molecule for molecule, methane contributes about 80 times more warming than carbon dioxide does in the short term. However, CO persists in the atmosphere for centuries, so newly emitted CO always makes the climate crisis worse by adding to the atmospheres stock of CO. In contrast, methane lasts only a decade or so in the atmosphere. If livestock levels remain constant over the span of decades, then the rate at which old methane washes out of the atmosphere will be approximately equal to the rate at which new methane is emitted, so there would be no additional burden on climate, Qaim says.
But with climate experts warning that the world may be fast approaching a climate tipping point, some experts say theres good reason to reduce meat consumption well below whats sustainable. Completely eliminating livestock, for example, would allow some of the land now devoted to feed crops and pastures to revert to native vegetation. Over 25 to 30 years of regrowth, this would tie up enough atmospheric CO to completely offset a decades worth of global fossil-fuel emissions, Matthew Hayek, an environmental scientist at New York University, and his colleagues reported in 2020. Add to that the rapid reduction in methane no longer emitted by livestock, and the gains become even more attractive.
We need to be moving in the opposite direction than we are now, Hayek says. The things that are going to do that are aggressive, experimental, bold policiesnot ones that try to marginally reduce meat consumption by 20 or even 50 percent.
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Dive Deeper into Alex Rodriguezs Diet Plan That Took Him to Legend Status With Yankees: The More Consistent You Can Be With Your Approach.. -…
Posted: August 25, 2022 at 2:10 am
Fans generally have a lot of questions. Do the athletes, such as baseball players, even eat during the day? Even if they do, what do they eat that helps them stay in shape and also helps in the game to remain energized?Fans like to follow their legends, even their diet plans.New York Yankees legend Alex Rodriguez once shared his secret diet and routine during a match day.
From waking up in the morning to lying down in bed to sleep at night, A-Rod shared everything he used to do on a match day.
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Before telling about his routine and diet for the match, he started with a little motivation. He said,The more consistent you can be with your approach,the better youre going to be out on the field.
He continued by stating that he wakes up at 9 a.m. and then,have some egg whites, and some oatmeal,followed by gym for about an hour.
Talking about coming back, he said,Im probably there for about an hour, come back, I have a shake, a protein shake, nutrition is very important.
After taking in the nutrition that his body needed, A-Rod used to have a nap for an hour or an hour and a half. Followed by which he used to have his lunch, whose contents were not revealed by him.
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From there on, he went to the ballpark to prep for that days game, and after coming back from the field at around 5:30, he used to have either chicken breast with brown rice or sweet potato and then the game starts.
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As soon as the match was over, he used to have another shake for the day. This gave him about another hour till he gets home for dinner. A-Rods dinner routine was no special either. He used to have his dinner out of the refrigerator, popped it in the microwave, eat it, and after doing some work, went to sleep.
Watch this story: Heres a quick look at five things legendary Alex A-Rod Rodriguez cant live without
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Brett Wilkin Shares Massive Off-Season 6000-Calorie Bulking Diet and Full Supplement Stack Fitness Volt – Fitness Volt
Posted: August 25, 2022 at 2:10 am
Mens Open standout Brett Wilkin is attacking his off-season with a chip on his shoulder. In a recent YouTube video, The Butcher walked his followers through a 6,000-calorie bulking diet and his full off-season supplement stack.
To become an elite Open class competitor, bodybuilders have to adhere to a strict diet, training regimen, and supplementation. This is the case for Brett Wilkin, who continues to show promise in the IFBB Pro League. Despite having less experience than some of his competition, Brett has proven he has the tools to stand against the best.
Last year, he placed second at the 2021 Chicago Pro contest behind champion Hunter Labrada. Many were taken aback by Bretts performance as he brought a seasoned and conditioned package to the stage. However, there were fans who thought his size was holding him back. Nevertheless, Wilkin prepared diligently to take on all comers at the 2022 Arnold Classic back in March, though finished the show in sixth place.
Instead of continuing to grind at various IFBB Pro League shows like Justin Rodriguez did this year, Wilkin took a step back and refocused his efforts on building an improved physique in the off-season.
Thus far, Brett has trained back alongside three-time Classic Physique Olympia Chris Bumstead and most recently smashed a high-volume shoulder workout with fellow RAW athlete Charles Griffen. Wilkin walked his fans through a day in the life of his bulking diet, which amounts to a staggering 6,000 calories.
Check Out this: Calorie Calculator: Find Your Daily Calorie Intake for Reaching Your Ideal Weight
With his first meal of the day, Brett makes sure to consume two oz of lemon juice with REVIVEs GI plus and greens powder because hes not eating vegetables during this stage of his off-season. In addition, he adds REVIVE collagen powder for skin and bone/joint health as well as EAS and REVIVE fiber to his morning shake.
Its vital to make sure everything is point with the stomach and the GI tract. Brett Wilkin said. I always do extra fiber in the morning to get things kicked off.
He ingested supplements to aid with liver and kidney function, like K2 and D3, vitamin C, and an immune mutli-vitamin.
After finishing with some product meetings, Wilkin shares his pre workout meal.
I want to carb-load and more protein during the workout because Im going to digest that faster. Im not doing any fats right now. Im not against fats. You can add fat to your pre workout. It kind of slows down the digestion through the workout.
Wilkin explained what his plan has been for this years off-season.
Ive been doing this all off-season. My pre workout and post workout consist of just protein and carbs so I can burn through those really quick and get on to those bigger meals.
Before, during, and after training sessions, Brett prioritizes carb and protein intake so his body can digest the nutrients faster than consuming foods that are rich in fats.
I want to mainly get protein and carbs here around the workout. This one is going to be another blaster of carbs and protein. Wilkin shared. Honestly, its probably going to be 125 grams of carbs, 130 and then 50 grams of protein. I want to get that down immediately post workout, within 30 minutes to an hour.
The Butcher proceeds with his fourth meal of rice and beef, which happens to be his favorite because its so easy to get down. He opts to enjoy his food without peppers and onions.
Were looking at about 130 grams of total carbs. Looking at about 50-60 grams of protein with the beef and then probably 14 or 15 grams of fat from the beef as well. says Wilkin.
Wilkins fifth meal consisted of another MegaFit meal prep option, this time he went with the sweet and sour chicken course.
Ive been loving this stuff. Wilkin said. I was able to just ship it here to Dallas. So, when I got here, it was already at the hotel.
Wilkin said MegaFit meal prep options have made it easier this off-season to keep his weight really high.
This is going to be about 100 grams worth of carbs and rice. Its going to be about 8oz of chicken. They add pineapple in there too and a little sweet and spicy seasoning on that chicken.
For his last meal of the day, Brett attended a party at his friends house. His plate showed chicken, orange salmon and a couple pieces of bread.
So, Ill show you, were doing kind of a free meal every other night right now anyway. So, this will be perfect to show you five base meals with the cheat meal at the end. Wilkin shared. Orange salmon is on the menu here. I just went with the chicken and the bread because we ate last tonight, so there wasnt too many options.
In addition to Wilkin, fellow Open class standout William Bonac recently shared his bulking diet. After a runner-up finish at the 2022 Arnold Classic, Bonac hopes his demanding diet will help him add extra mass to combat other top athletes at Olympia.
As of this writing, Brett Wilkin has yet to qualify for 2022 Mr. Olympia. Should he win a pro show and punch his ticket to the event, it will be his first time competing in the contest. The marquee show is scheduled to take place from December 15th to 18th later this year.
RELATED: Bodybuilder Brett Wilkin Shares a Gains-Unlocking Chest and Shoulders Workout
Wilkin hasnt committed to any shows this year, but if that changes, Fitness Volt will keep you updated on his next move. Given his whopping 6,000-calorie diet, Brett will be a force to be reckoned with at his next contest.
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This Is the Best Diet for Long-distance Runners, Expert Says Eat This Not That – Eat This, Not That
Posted: August 25, 2022 at 2:10 am
If you're a long-distance runner, it's safe to say you have a zest for pounding the pavement and going strong for miles. But before you lace up your sneakers and get in those strides, it's crucial to know the food choices that will enhance your absolute finest performance. We have some expert input on the matter, so read on to learn about the best diet for long-distance runners. And next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
We chatted with Melissa Pfeister, founder of the health and wellness brand Stripped with Melissa and a member of the ETNT Medical Expert Board, who explains, "Food is the most crucial element to getting the energy we need." It's important that your food choices are the right ones, though. Following the wrong diet and eating bad food items will not provide you with the energy you need to optimize your performance and help you achieve your workout goals.6254a4d1642c605c54bf1cab17d50f1e
So without further delay, let's get into what Pfeister has to say about the best diet for long-distance runners.
Related: These Are the Best Foods for Running Stamina, Says Dietitian
Pfeister tells us that lean protein is crucial. It's truly a number one choice for long-distance running. She says, "Protein is so beneficial for many reasons; it supplies the amino acids your body needs to build and repair your muscles."
Excellent sources of proteins include lean pork and beef, turkey and chicken, eggs, low-fat dairy items, nuts, and beans.
Related: The Beginner's Guide To Training For Long-Distance Running
Another food item that's an amazing choice is Greek yogurt. In fact, Pfeister calls it a "rockstar" for runners! She explains, "Not only does it supply you with protein for your muscles and carbs for energy, but it also provides an amazing amount of essential vitamins and minerals and [is] easy to digest."
The best part about yogurt is the fact that it's portable. It's so easy to put it in a container along with some other goodness like fresh fruitspecifically, berries, which are another winning item for runners!and granola. Pfeister adds, "Out the door you go, all while enjoying a quick and easy meal before or post-run!"
Carbs are really important to eat as wellespecially if you're running for one to three hours on any given day. When you're training vigorously, the majority of your diet should consist of carbs. Mayo Clinic recommends 2.7 to 4. 5 g of carbs for each pound you weigh, every day. That being said, a runner who weighs 135 pounds should consume between 365 and 670 grams of carbs every dayand we're not just referring to any carbs, they should be "high-quality." Examples include pasta, rice, cereals, and whole-grain bread, in addition to fruit, starchy vegetables, low-fat yogurt, and low-fat milk.
Healthy fats are also an integral part of a runner's diet. Examples of good healthy fat choices are avocado, seeds, nuts, nut butter, and olive oil.
Alexa Mellardo
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This Is the Best Diet for Long-distance Runners, Expert Says Eat This Not That - Eat This, Not That
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