Category Archives: Diet And Food

Is there any distinction between positive screen time and negative screen time? Thinking about the shift to online learning, does it contribute to the harm of kids being online too much?

Yes, but this is tricky because the most important thing to notice about screen time is the amount of it. Data from research on representative samples of Americans by Common Sense Media (research available at commonsensemedia.org) suggest that a typical young adult will die having spent roughly one third of her or his life with the mass media in general, most of it on screens. One estimate, by Michael Bugeja at Iowa State University (see, Interpersonal Divide in the Digital Age), suggests that on average roughly 70% of our time waking time is spent staring at a screen. Digital life is a reallocation of attention for most people. Screen attention already was a powerful commodity in the television age, and it had won eyes and ears with little or no resistance. If the pandemic works like previous shifts in media history, we likely will not see a return to whatever was normal screen media time before the COVID-19 sequester time. Though I dislike the phrase right now, there likely will be a new normal whenever the pandemic is said to be over. So for my money, any fruitful conversation about positive and negative screen time must begin with the simple but often overlooked fact that no human population has ever spent this much time with this much screen media.

We are the living participants in this new media experiment. Even though data are colonizing modern life (see, The Cost of Connection, by Nick Couldry and Ulises Mejias) the data that can speak to its positive and negative influence will take much more time to gather and interpret. We dont know what adaptation looks like yet, or how to tell the difference between adaptation and accommodation. Think about the evolution of using a cell-phone while driving, for example, when trying to imagine adaptation and accommodation. And that might be the easier of the challenges to spot and mitigate, and we have failed pretty miserably at the easier of them (see, A Deadly Wandering, by Matt Ritchel for a great history of this story). Both prudence and patience are warranted until we know more about the effects of digital living, not unlike how we wait for a vaccine for COVID-19.

With all that in mind, I like to think of media as the delivery systems we use for consuming information, and then to think about information as food. Its not merely a metaphor. Increasingly, and especially during a pandemic, information guides survival. Like food, empirical research reveals that media use can also threaten survival. Although it is less common to think of information as unhealthy for the body, the way we do food, more people are starting to see parallels between them. Here are three research examples on which to chew. One line of research shows that writing affectionately reduces total cholesterol, even just for a few weeks, compared to writing without expressing affection. Conversely, a fascinating epidemiological study coded the affect (or emotion) in Twitter postings from regions of the Northeast to predict heart disease mortality in that same area. Remarkably, the authors found that negative Twitter posting was the largest and most robust predictor of death from heart disease, county by county. The effect was stronger even than diet and exercise variables also measured - combined. Finally, more than a decade ago researchers used a case-control design to test the relationship between television consumption and Alzheimers disease. Using those already diagnosed with Alzheimers Disease and a matched group of study participants without Alzheimers Disease, they found that television consumption in midlife was a significant predictor of the disease diagnosis. These are just a few studies pointing to the potential for information to alter not just on how we think and feel, but also to erode health. Information consumption and production both impact the body not the same as food, of course, but there is impact nonetheless.

Now having said all that, here are two distinctions that help. The first is between active and passive consumption, and the second is between ritualistic and instrumental media use. The brain burns glucose when it processes information, so it is useful to think about media consumption this way. Active consumption burns more glucose, requires more thinking, to put it simply. Not all screen-based media is the same in terms of its glucose production, and sadly there are not great data mapping it all out. Right now, Im staring at a screen. But Im creating something, effortfully. Its more effortful than, say, when I watch The Office on Netflix. But there is also a difference between watching Jeopardy on TV and The Office, especially if you are trying to guess the answers before the contestant does. Video games tend to be more active than television, in terms of cognitive processing, but reading is the probably the most active. Sadly, reading also tends to be the form of media that kids today spend the least time with, and by a lot, especially for pleasure. People also read on a screen now, though not as well and for sure differently (see, The Shallows, by Nicholas Carr). Still, one question to ask and/or to monitor among your children is to take stock of how active is the media time. Shy away from thinking about screen time as a lump thing. To be the most healthful, push toward reading, even on screens if it has to be, and to forms of engagement which invite participation from the consumer. Its important to note a sobering statistic from Common Sense Media, who has great data tracking media use among representative samples of U.S. children. Although web 2.0 promised all this great new capacity for creating and disseminating content, only about 4% of a childs time with media is dedicated to creating. Most of it, by far, for most kids, by far, is just consumption, and most of it, by far, still comes from traditional television. YouTube time seems to be increasing fast, which from a sensory standpoint is just a different delivery mechanism for televisual content.

The second distinction is between ritualistic and instrumental use. Instrumental use of media has an offline application, or in other words, is engaged in for some delayed gratification. Say you watch a cooking show on PBS so you can try it for dinner. Thats one type of instrumental use. Or, maybe you learn to play a song on the piano by watching an instructional video on YouTube. That too, is instrumental. Ritualistic media use is the opposite. The end is itself engagement for engagements sake, or, entertainment for entertainments sake. Research suggests it is healthful to encourage instrumental media use. This has been a significant problem for people to negotiate since television became popular, however. Many people today feel digital life encourages ritualistic use even when it starts out as instrumental. This is why a web page on social media lacks a bottom. It never was actually a page, of course, but we fit it into that existing schema and then features of it are disappeared. One can scroll continuously in many applications now. That feature, or some would call it an affordance encourages ritualistic use. Some researchers now refer to this feature as a lack of a stopping cue and developers know it is a powerful way that instrumental use can become ritualistic even in the midst of an instrumental session. In many ways the disappearance of stopping cues is the sine qua non of the digital age (see Adam Alters Irresistible). An instrumental media user tends to say things like, From 1 2 pm Im going to play Minecraft, and then Im going to do something else. The game starts at a mindful time and ends at a given time, even if its purely for entertainment. That too is a form of instrumental media use, less healthful perhaps, but still instrumental. On the other hand, ritualistic users of media tend to start media consumption indiscriminately and with no plan for stopping. More and more, screen media lacks stopping cues and encourages ritualistic use, again, even when it starts as something else. Who among us hasnt felt this? If youve ever opened up a browser and spent 20 minutes online and then forgotten what you went online to do, youve been snared by this property of the web today.

What is a recommended amount of screen time for elementary-aged kids? High schoolers?

The American Academy of Pediatrics (AAP) probably has been the strongest voice on this issue, but recommendations have shifted for reasons which I fail to understand, nor do they seem to be guided by empirical research. For instance, the organization used to sponsor a public health campaign about how ages zero to three are critical years to get right from a developmental perspective. Around that time, they recommended no screen time for children zero to 2 years old. Already, those ages dont line up, but there was at least a clear call for no screen time at certain ages. Now, the AAP has dialed that back to less than 2 hours per day for the youngest kids. But this seems to be a capitulation to cultural norms and the pervasiveness of digital life more than anything else. In fact, they have stated as much when revising them. Certain key cognitive skills critical for digital literacy dont emerge in full until ages 8 or even 10 years old, but nobody I know recommends that amount of limiting. Relaxing the guidelines on time spent is not to my knowledge based on research that suggests limiting screen exposure at those ages is somehow not warranted. Indeed, it is. Tweens (ages 8 12) and teens (13 -18) are the heaviest periods of screen media use in childhood. Common Sense Media shows consistently finds that kids at these ages consume about 8 10 hours of media content per day, overall, NOT INCLUDING for work or for school. Thats just the average child. Roughly 2 in 10 children experience at least twice that amount on average per day. Even the average is far greater than the AAP recommends. Research has not yet led to official or even smart, in my view, guidelines for screen time. If your child is 13 and spends four hours a day with screen-based media for pleasure, he or she is probably less than the average. Is that good? I doubt it. Thats almost a full-time jobs worth of screen-based media in a week. So, while I cannot cite or even necessarily have a recommendation, for all but the most austere among us, less is more. A lot less.

What's happening to kids' mental health when they're exposed to too much screen time?

This is an expansive question, too large to handle here. As with any complex causal association, especially in the media effects realm, data can be found to pick and choose what answer you like. Still, as the research mounts, there looks to be a (statistically) small, negative effect overall, which for some can be very powerful, even deadly. We have all seen those stories on the news about social media and bullying and suicide. While those cases deserve all the attention they get and more, I tend to focus more on general well-being and the displacement of interpersonal interaction from screen time, which seems to affect human functioning negatively, again, the way a poor diet affects energy and health. Again, going back three decades now, the Kaiser Family Foundation and more recently Common Sense Media find in survey research that kids with the heaviest media exposure tend to be the least happy and well-adjusted in school. Newer longitudinal research corroborates those claims.

Do you have any tips for parents trying to cut back on the amount of time their kids are on electronic devices?

I specialize in one tip. Its an axiom: access = use. I strongly encourage it. Over time, however, I have noticed how difficult it is to follow. I say this from experience both as a researcher and a parent of two teenagers (ages 17 and 16): The best way to curb screen media time is to limit access. Take an ecological approach and inventory your childs home environment. How many devices are there? If there is one for each person, and if they are mobile, I say, good luck. Access is already problematic. But that is pretty normal these days, if a cell phone counts as a screen which of course it should. Limiting the number and mobility of screens is the best way to control time. In our house, we have one full bathroom, and it limits shower use like a champ, though at times three people are frustrated. We live with it. Have one computer, put it in a well-travelled room, make it a desktop that you cant move. Have one TV, put it in a common room where other things happen. Put the game player on it if you have one, and share. At times, people will be frustrated. But thats when other activities start to emerge. If you do this when the children are younger, cognitive and physical habits will emerge that will become more robust as they age. A word of caution to those who figure they can add devices and set rules and control them. Seldom does that work. Its almost comical, but tragic, how powerless to media temptations people really are, especially families. The force is strong. I cant tell you how many parents I run into who have tried this, thinking its reasonable to have some media things, and then theyll just limit by setting and keeping rules. The rules are very hard to establish and the conflict between parent and child rises. In my house that conflict has happened, and we delayed devices for a pretty long time. Remember, access = use. If you dont want to use, dont have access. Its just that simple. Would that it were also just that easy.

What else would you like people to know?

Researchers Kubey and Csikszentmihalyi wrote an article on television addiction published in Scientific American magazine some years ago. In it they have this marvelous quote: Perhaps the most ironic aspect of the struggle for survival is how easily organisms can be harmed by that which they desire. The trout is caught by the fishermans lure, the mouse by cheese. But at least those creatures have the excuse that bait and cheese look like sustenance. Humans seldom have that consolation. The temptations that can disrupt their lives are often pure indulgences. Already this great quote is stale, though, isnt it? We all live in a confounding world in 2020 where digital life is enmeshed increasingly with the struggle for survival in a way that Kubey and Csikszentmihalyi didnt even imagine in 2002. One thing that has changed is that the temptations that disrupt our lives are far more closely connected to and often do resemble the pure indulgences of digital life. I think we DO have that consolation now, but its a hollow one, because it just means that our new normal will be more media time and it will be harder to tell the bait and the cheese from sustenance. We should all stay on alert about how to make this distinction. Its a long game, a steady struggle, one worth fighting, just like diet and exercise. Again, no human population in the history of the planet has ever had to negotiate this much bait... in a media ecology that has lured us more completely into a digital way of life.

See the article here:
Expert Alert: Screen Time and Kids - UMM News, Sports & Events

Ash Naeck and Avery Warner ended this season of 90 Day Fianc: Before the 90 Days with plans to see each other again after Naeck obtained an Australian passport. During part one of the tell-all reunion, fans found out that the two had parted ways. During the reunion, Warner revealed the reason for their split, and fans dont exactly understand where she is coming from.

By the time the 90 Day Fianc cameras started filming, Naeck and Warner had already broken up and gotten back together a number of times. Most of the breakups occurred because Warner was unsure if she could trust Naeck. He had even deleted all of the pictures of Warner off of his social media at one point. Despite their past issues, Warner decided to go to Australia to visit Naeck anyway.

The trip was full of ups and downs. During one of Naecks relationship seminars, Warner realized that Naecks views on gender roles were different than her own. She also discovered that Naeck had lied about his divorce, telling her that he had been divorced for 10 years when he really had only been divorced for one. He also told her that his ex-wife was fine with them taking his son Taj to America when that was not the case.

Despite all of these issues, the two still ended Warners trip on good terms and planned to continue dating long distance.

RELATED: 90 Day Fianc: Babygirl Lisa Hamme Confirms That She and Usman Umar Split in Shady Instagram Post

Naeck and Warner rehashed their breakup on the tell-all. Warner said that after filming wrapped, she wanted to take a break to think about things and Naeck ended the relationship.

If that person is really committed, we will work things out without taking a break, Naeck said. How many breaks do you need to take to decide what you want to do?

Warner said that Naeck lied to her face and Naeck admitted that he wasnt 100% real with her.

I wasnt authentic with you because youve run away 10 times, he said.

But the real kicker was when Warner revealed that the last straw was when Naeck lied about continuing a diet that they were both supposed to be on.

The other 90 Day cast members had a hard time making sense of Warner ending a relationship over a diet. Even Babygirl Lisa Hamme called Warner out.

Fans could not get on board with Warners reason for ending things with Naeck.

I feel like Avery is just a miserable person in general, regardless of what Ash did or didnt do, one person tweeted.

They broke up over a diet? A diet though? another person wrote.

Some didnt think the diet was the real reason behind the split.

RELATED:90 Day Fiance: Big Ed Is Trying to Shut Online Trolls Up by Donating to Charity

I like Avery, but I feel like she checked out of that relationship when she watched ol dude mansplain to women at his seminar,' one fan said. Since that episode I saw her energy completely change.

She was over him long before that diet, another person chimed in. This was just the excuse she was using.

Though the reasoning behind the breakup may have been petty at best, Warner has not completely ruled out a reconciliation with Naeck. When asked if she would get back together with him, she said it was too soon to tell.

Read the original post:
'90 Day Fianc': Avery Warner Revealed the Real Reason She Broke Up with Ash Naeck and Fans Think It's Dumb - Showbiz Cheat Sheet

The novel coronavirus can cause gastrointestinal symptoms such as nausea, vomiting and diarrhea.

Patient: Doc, I get heartburn every time I eat birthday cake.

Gastroenterologist: Next time, remove the candles.

In a medical specialty about the gut, bloating and pooping, jokes pretty much write themselves. But for many people struggling with gastrointestinal (GI) symptoms and Covid-19 infection, life is far less funny. And right now, the coronavirus pandemic shows no signs of slowing down. Amid nationwide protests following the murder of Mr. George Floyd, Covid-19 cases and deaths in the U.S. are rising steadily, now at 1.98 million and 112,000, respectively.

As coronavirus unnervingly looms, we continue to learn more about this novel SARS-CoV-2 pathogen. For instance, stomach ache and diarrhea may be the first signs of the infection, as Robert Glattner, MD discussed in March. Since that time, weve gained additional information about the COVID Gut both in adults and in children, as well as its mechanism of action and treatment options.

Diarrhea is a common symptom in children who test positive for Covid-19.

A recent case report from China reported that digestive issues were the first symptoms observed in five Covid-19-positive children. Another study from the U.K. described eight children presenting with atypical appendicitis. Abdominal pain, diarrhea and vomiting were observed in children presenting with the Kawasaki-like illness now referred to as multisystem inflammatory syndrome in children.

We also know that adults infected with Covid-19 are also presenting with GI issues. In fact, the CDC tacked on GI complaints to their symptom watch list.

The main GI symptom in adults is diarrhea, occurring in up to 30% of patients, states Mark Pochapin, MD, Director of the Division of Gastroenterology and Hepatology at NYU Langone Health. However, patients also can have lack of appetite (anorexia), nausea and vomiting. Dr. Pochapin also cited a Stanford study demonstrating that Covid-19-infected patients with GI symptoms were five times more likely to be hospitalized than those without GI symptoms (8 times more likely if experiencing diarrhea).

Endoscopic procedures such as EGDs and colonoscopies are routinely used screen for benign and ... [+] cancerous polyps.

In addition to digestive symptoms, clinicians need to be mindful of abnormal tests.

The common GI manifestations of Covid are diarrhea, nausea and vomiting, observes Shifali Arora, MD, Assistant Professor of Medicine,Division of Gastroenterology and Hepatology, UNC Chapel Hill. But the other issue to watch out for are elevated liver enzymes which we see typically as well. Namely, AST and ALT are enzymes that are usually elevated during liver injury. In addition, a recent meta-analysis revealed that 48% of patients with Covid-19 and GI symptoms had viral RNA detected in their stool.

The pandemic put a halt on all elective procedures including esophagogastroduodenoscopies (EGDs) and colonoscopies. How these endoscopy procedure units open and ramp up will differ nationwide, according to Dr. Arora who is assisting with reopening efforts at her institution. She adds: Clinicians and staff have been working hard to create new workflows and work spaces that allow for socially distanced waiting rooms, providing masks for patients and staff, and extensively cleaning between cases.

SARS-CoV-2 coronavirus binds to the ACE2 receptor which is found in many organs including the lungs, ... [+] colon, pancreas, liver and gallbladder.

So, whats the connection between this presumed respiratory virus and the gut? Well, it involves the ACE2 receptor which is found in multiple organs, including the lungs and the GI system (e.g. esophagus, gallbladder, pancreas, liver and colon).

In terms of the mechanism, it's thought that the ACE2 receptor plays a role in the pathogenesis of Covid-19, explains Supriya Rao, MD, gastroenterologist and managing partner at Integrated Gastroenterology Consultants in Chelmsford, MA. This receptor is present in very high amounts in the GI tract. The virus adheres to the receptor via its spike protein and can then cause symptoms.

Moreover, according to Dr. Wenbin Li, author of the Wuhan study, the presence of the ACE2 receptor in two different organ systems suggests that Covid-19 can infect patients through the respiratory tract in the form of air droplets as well as through the digestive tract by fecal-oral transmission.

Speaking of transmission, we still dont know how much a toilet plume can transmit Covid-19, reminds Dr. Pochapin: People should pay particular attention to hand washing after using the toilet, close the toilet lid and wear a mask in public bathrooms.

Current treatment for Covid-19 patients with GI symptoms includes medications such as Imodium and ... [+] Pepto-Bismol.

We still do not have a treatment, cure or vaccine for Covid-19, so doctors are managing symptoms.

Treatment relies on supportive care antiemetics, PPI (proton-pump inhibitors), antidiarrheals and adequate hydration, advises Dr. Rao.

Loperamide (Imodium) and bismuth (Pepto-Bismol) are common over-the-counter medications used to treat diarrhea. Omeprazole (Prilosec) is a PPI that can reduce heartburn and gastritis. Promethazine (Phenergan), odansetron (Zofran) and metoclopramide (Reglan) minimize nausea and vomiting.

A recent study reports that the coronavirus pandemic has caused seismic shifts in the management of patients with liver transplants, cirrhosis and hepatocellular carcinoma, a.k.a. liver cancer, and other forms of advanced liver disease. Decreased access to routine care including procedures such as EGDs to screen for esophageal varices has prompted hepatologists and other GI professionals to adjust quickly.

Gut health. Follow a meal plan that's high in fiber, whole grains, fruits and vegetables; and low in ... [+] processed foods and animal products.

The gut microbiome is key to maintaining overall health and immunity, according to Dr. Rao, who recommends following a plant-based diet thats high in diverse fruits and vegetables, fiber, whole grains, and minimal animal products and processed foods. She adds that adequate water intake and sleep, smoking cessation and daily exercise are also critical.

Stress and anxiety can also manifest as GI symptoms, points out Dr. Arora. In the midst of a pandemic, record unemployment and nationwide racial tensions, who isnt tense as an overstretched elastic band?! Someone with irritable bowel syndrome may experience a flare-up of symptoms during this stressful period, indicates Dr. Arora.

Other key GI health tips:

Digestive health sometimes takes a back seat to cardiac or neurologic issues. Until something goes wrong. Sharp abdominal pain, unrelenting vomiting and severe diarrhea are some of the most debilitating and concerning symptoms experienced by humans. As coronavirus continues to spread, we need to be mindful of GI issues, report them to our doctors and treat them accordingly. Were still learning about this novel virus, and like a trainee gastroenterologist, we have to work our way up from the bottom. [I clearly have too many GI doc friends]

Read the original:
Coronavirus In The Gut: GI Manifestations, Mechanism And Medications - Forbes

Supplements: To take them or not?

It seems like every corner of the internet is overstuffed with ads for vitamins, herbal remedies, fat-loss supplements, muscle-building shakes and sleeping pills.

As someone who's worked in the health fitness industry for years, I know that much, if not most, of it is just clutter. It's charlatans and hustlers trying to make a quick buck off of your pain points. It's great marketers who know that phrases like "lightning fast weight loss" and "banish cellulite forever" sell products that may or may not be straight-up flimflam.

In the largely unregulated supplement industry, many products are ineffective, full of fillers or undisclosed ingredients. Some are downright dangerous. Who can you trust? How do you know which supplements are best for you? What products are actually effective -- and safe to take?

Our Health & Wellness newsletter puts the best products, updates and advice in your inbox.

I want to preface the rest of this article with two very important disclaimers:

First, it's impossible to cover everything you need to know about choosing safe and effective supplements in one article. If you want to learn more, you should read official information from the Food and Drug Administration (FDA), the Office of Dietary Supplements (ODS) and the US National Library of Medicine. While I cite many primary studies in this article, you can browse the PubMed database for more information on specific supplements., their uses, benefits and risks.

Second, although I have training in nutrition, anatomy and physiology, I am not a registered dietitian nor a doctor of any sort. If you are interested in taking supplements for a particular symptom or medical condition, please, please, please consult a registered dietitian or your doctor before doing so.

Now onto what you should know about supplements before you waste your money.

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Currently, the supplement industry is largely unregulated, especially compared to the food and drug industries. The FDA still uses an act passed nearly 20 years ago -- the Dietary Supplement Health and Education Act of 1994 (DSHEA) -- that only has one real stipulation: "Manufacturers and distributors of dietary supplements and dietary ingredients are prohibited from marketing products that are adulterated or misbranded."

This means the manufacturers themselves are responsible for testing the safety and efficacy of their products, as well as for labeling their own products. The FDA can crack down on a supplement after it hits the market if it's incorrectly labeled or unsafe, but by that time, damage may already be done.

You can learn more about what's required of supplement manufacturers by reading the FDA's FAQ on dietary supplements. However, FDA Commissioner Scott Gottlieb did announce in a February 2019 statement that he plans to implement stricter regulations, so things are definitely looking up for the supplement industry.

Nonetheless, here are a few examples of what has happened in the past because of the low-level regulation:

Personalized vitamins are better than taking whatever you find on the shelf, but you should still consult a doctor or dietitian about supplements for particular concerns.

If your diet, lifestyle, fitness routine, sleep habits and health status aren't the same as anyone else's, why would it make sense to take the same supplements as everyone else?

For some supplements, this is obvious: You probably wouldn't feel inclined to take a calorie-dense, high-protein and high-carb post-workout shake if you weren't trying to build muscle. You also probably wouldn't reach for sleep aids if you don't have trouble sleeping at night.

For other supplements, the disconnect isn't so conspicuous. Everyone needs vitamins, right?

Yes, everyone does need vitamins and minerals and other certain nutrients (here's a very helpful PDF chart from the FDA on the main nutrients, their functions and RDAs), but not everyone needs the same amount of the same nutrient.

Take vitamin B12 as an example: People who eat a vegan or vegetarian diet may benefit from supplementing with B12 because this vitamin is found primarily in animal products or fortified products. If you eat eggs, dairy products, chicken, seafood or steak, you likely don't need additional vitamin B12.

If you're interested in learning more about which vitamins you actually need, I highly recommend reading The Vitamin Solution by Dr. Romy Block and Dr. Arielle Levitan, two doctors who founded Vous Vitamin, a personalized multivitamin company.

I found this book to lay out all of the essential knowledge on vitamins, minerals and other supplements in a way that's easy to understand and can help you determine which supplements are best suited to you -- or at least open up a helpful discussion with your doctor.

Supplements will never be as good as eating whole, nutrient-dense foods like fruits and vegetables.

It's unfortunately a myth that taking vitamins and supplements can replicate a healthy diet. Just like you can't "out-exercise" a poor diet, you can't "out-supplement" one either. Vitamins can certainly help bridge the gap between what you get from your diet and what you don't, but using supplements as a way to "fix" your diet won't work.

There are so many nuances at play here. For example:

That list is far from comprehensive, but you can see that vitamins and supplements don't just magically undo poor eating habits. Scientific conclusions vary greatly -- from "we don't need vitamins at all" to "the benefits outweigh the risks" -- but the general consensus seems to be that vitamins and supplements can help prevent nutrient deficiencies in certain populations and when taken correctly and support health in conjunction with a nutritious diet.

Taking too many vitamins can result in dangerous side effects, so be careful to check the Recommended Daily Allowance (RDA) for each vitamin you take.

One common vitamin myth is this: "If I take too many vitamins, it's fine, because my body will only keep what it needs and get rid of the rest as waste."

This is a pervasive mindset but a dangerous one. You can, in fact, overdose on vitamins. The term is "vitamin toxicity" and it can happen with any vitamin. For almost every vitamin, there is an established Recommended Daily Allowance (RDA) or Adequate Intake (AI), as well as a Tolerable Upper Intake Level (UL).

The RDA or AI signifies an ideal daily intake while the UL indicates the high end of what's safe to consume. RDAs, AIs and ULs are all values under Dietary Reference Intakes (DRIs), the set of reference values assigned to foods and supplements for consumption.

Recently, experts have seen an increase in vitamin D toxicity, likely related to the touting of vitamin D's benefits on immune function, bone health and mood.

It's not just vitamins that can be toxic either: Minerals taken in high doses can be toxic, as can electrolytes, herbs and sports supplements. Zinc, for example, a mineral known and loved for its immune-boosting properties, can actually cause immunosuppression in extremely high doses.

Pre-workout supplements high in caffeine can cause abnormal heart rhythms and severe overdoses can be fatal. Potassium, a well-known electrolyte found in foods such as bananas and spinach and in sports drinks, can also cause toxicity. Called hyperkalemia, this condition can lead to muscle weakness, fatigue, nausea and, in severe cases, life-threatening heart arrhythmias.

Surpassing the UL of any vitamin, mineral, electrolyte or other supplement can cause harm, so be careful to do your research on any supplements you intend to take.

Some supplements can reduce the effectiveness of certain medications or result in side effects -- talk to your doctor about supplements if you take medications.

If you currently take prescription or over-the-counter medications regularly, you should talk with your doctor about drug-nutrient interactions.

A drug-nutrient interaction is any reaction that occurs between a vitamin, mineral, antioxidant, electrolyte or other nutrient and a medication. A drug-supplement interaction is any reaction that occurs between a supplement and a medication.

Good intentions to supplement your diet with vitamins, minerals and herbs can backfire and cause complications. Take these examples:

Supplementing smartly can optimize your health and fitness, but supplementing poorly can potentially be dangerous.

If you're generally healthy and want to take supplements for overall health, I think the best bet is to use a personalized multivitamin service, such as Vous Vitamin, Baze or Persona Nutrition. This isn't as good as going to a doctor or dietitian, but it's far better than just swiping the first multivitamin bottle you see into your cart at the grocery store.

Some of these companies have more thorough personalization processes than others, but in general, with a personalized multivitamin, you can feel confident that you're not getting too much of a specific vitamin or consuming a vitamin that may be necessary or actually harmful to you.

If you don't go that route (and even if you do), you should always (always!) look for signs that a supplement is legitimate. By legitimate, I mean it's undergone third-party testing and/or evaluation, and it is certified not to include any ingredients other than what's on the label (aka it doesn't have any shady fillers). Those signs are:

Even better yet, look for a nutrition facts label versus a supplement facts label. A nutrition facts label means the product is sold as a food product, not a supplement, which means it has been evaluated and approved by the FDA for human consumption. A whole-food supplement with a nutrition facts label, an NSF certification, a USP Verified Mark and GMP certification is the best of the best.

To avoid vitamin toxicity, check the labels of every supplement you take. If you take multiple supplements every day and also get vitamins from food, you can put yourself at risk for vitamin toxicity -- for instance, if your protein shake is fortified with vitamin B12 and your multivitamin contains 250% of the DRI for vitamin B12, you may want to alternate them or choose a different protein shake that isn't fortified.

Finally, I'll end with the same sentiments I opened with: Please consult your doctor or a registered dietitian if you're interested in taking vitamins or supplements for a specific symptom or medical condition.

Not only can supplements dangerously interact with medications you may be taking already, it's important to rule out any medical conditions that may need to be treated with prescription medication.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

Read the rest here:
Do you really need to take a vitamin? 5 things to know before you buy - CNET

Its time to take the conversation from dietary fiber, healthy fat, antioxidants, and vitamins and start shining a bit of light on those minerals! Not to downplay the importance of these nutrients, yet they always seem to get more of the limelight.

Minerals especially essential minerals calcium, chromium, iron, magnesium, manganese, molybdenum, potassium, sodium, zinc, and, of course, copper are found in plentiful supply in a variety of foods for good reason. They play vital roles in hundreds of bodily functions that keep us alive.

With that said, theres one mineral, in particular, thats been making the news lately: zinc. Like its other trace mineral counterparts, zinc plays a major role in the body, especially when it comes to sustaining a healthy immune system.

byrev/Pixabay

First off, minerals are broken down into essential minerals that are necessary for survival versus non-essential. Then you take those groups and break them down into major minerals (macrominerals) and trace minerals (microminerals). While you need major minerals in larger amounts, your body only needs small amounts of trace minerals to remain adequately supplied.

All minerals are necessary to activate enzymes molecules with important jobs in the body and they play major roles in hundreds of other bodily functions. Each mineral has a specific set of tasks, from boosting the immune system to regulating smells and tastes to creating DNA and red blood cells.

PIX1861/Pixabay

When we talk about nutrition, we oftentimes forget to highlight the importance of minerals or only focus on the major minerals instead of major and trace.

Luckily, even though zinc is a trace mineral, its also widely hailed due to its importance for a functioning human body, plus it also happens to be thesecond-most-abundant trace mineral in your body after iron.

Zinc lives in our cells and is most well-known for its ability to help the immune systemfight off invadingbacteriaandviruses. While immune boosters have been trending for a few years especially within the last year zinc has many other duties including making proteins and DNA, helping with growth and development, during pregnancy, infancy, and childhood aiding in wound healing, and its also important for proper senses of taste and smell.On top of these essential tasks, zinc is also necessary for the activity of over 300 enzymes that aid in metabolism, digestion, nerve function, and many other processes.

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Even though a zinc deficiency is extremely rare, it does happen from time to time. Therefore, its a good idea to become familiar with the symptoms and how it manifests.

A severe zinc deficiency leads to, obviously, more severe symptoms, yet most zinc deficiencies manifest with impaired growth and development, delayed sexual maturity, skin rashes, chronic diarrhea, impaired wound healing and behavioral issues. As zinc plays a crucial role in your immune system and wound healing, a zinc deficiency may also include the inability to heal or heal very slowly, as well as an increased likelihood of infection or the inability to fight said infection or illness.

A mild form of zinc deficiency includes symptoms such as diarrhea, decreased immunity, thinning hair, decreased appetite, mood disturbances, dry skin, fertility issues, and impaired wound healing.

There are certain factors that put you at a higher risk of a zinc deficiency such as people with gastrointestinal diseases, such as Crohns disease those who suffer from sickle cell anemia or chronic kidney disease, pregnant and breastfeeding women, and breastfed infants.

You may also be at a higher risk of zinc deficiency if you practice a strict vegetarian or vegan diet. Therefore, its important to make sure you are eating a well-balanced and meticulously crafted plant-based diet every day!

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We know what zinc is, what it does for our body, and what happens when we dont get enough of it. So, what are the perks those extra health benefits that we love so much of this vital trace mineral?

More than ever right now is a great time to start integrating natural sources of immune system support. Luckily, getting the right amount of zinc through your diet is a great start!

Zinc plays a vital role in immune cell function and cell signaling, therefore if you dont have enough zinc or suffer from an actual zinc deficiency it can lead to a weakened immune response. In fact, after reviewing seven different studies, it was found that consuming 80 [to] 92 mg per day of zinc may [help] reduce the length of the common cold by up to 33 [percent].

The truly amazing thing about zinc and healing is that it not only supports normal wound healing, but its also been found that zinc can actuallyacceleratethe healing process!

In fact, zinc is so effective it is commonly used inhospitals as a treatment for burns, certain ulcers, and other skin injuries.

How does it work?

Due to the fact that zinc plays critical roles in collagen synthesis, immune function, and inflammatory response, its also a natural agent in the healing of skin wounds. Taking a closer look at zinc and your skin, it turns out that these two are pretty cohesive! Your skin holds a relatively high amount about 5 [percent] of your bodys zinc content.

Its inevitable that as we age our bodies will begin to experience certain changes. Some of these are completely natural such as that silver, gray hair or those extra wrinkles around your eyes yet there are a handful of age-related diseases that we can have an effect on early on in life.

While more research is being conducted, preliminary findings discovered that zinc may significantly reduce your risk of [these] age-related diseases including other pernicious diseases such as pneumonia, infection, and age-related macular degeneration (AMD).Scientists believe this may be, in part, due to those zinc-related immune system boosting agents zinc may relieve oxidative stress and boost the activity of T-cells and natural killer cells. This means the body is more adept and able to fight off infections.

No matter who you are, where you live, or whether were in the middle of a pandemic or not, managing a healthy inflammatory response and decreasing unnecessary bodily inflammation is a huge part of a healthy body! Inflammation has been linked to a slew of chronic diseases and conditions, such as heart disease and cancer and even plays a role in your mental health and may lead to mental decline.

When it comes to zinc and inflammation, its all about that oxidative stress! Turns out oxidative stress leads to chronic inflammation. Zinc has been found to decrease oxidative stress and [therefore] reduces levels of certain inflammatory proteins in your body.

Hearty Black Bean Soup/One Green Planet

Alright, we get it! Zinc is important and we need to make sure its included in our diet on a regular basis. Luckily, zinc is naturally present in a majority of plant-based food, which makes our lives just that much easier. With that said, more knowledge is always better! Here are a few of the best and richest sources of zinc in the plant kingdom.

Legumes are not only a rich source of plant-based protein and a stellar meat-substitute, but they also happen to be one of the richest sources of zinc.Specifically, youll want to focus on getting your weekly or daily dose of chickpeas, lentils, and beans.For instance, 100 grams of cooked lentils contain around 12 [percent] of the [daily value of zinc].

Of course, there is a slight caveat when it comes to legumes. These plant-based superpowers also contain something called phytate, which are antinutrients that inhibit the absorption of zinc and other minerals, meaning zinc from legumes isnt as well absorbed as the zinc from animal products.

Not to worry though! Phytates aredrasticallyreduced and the bioavailability of zinc is increased by heating (think soups and stews!), sprouting, soaking, or fermenting legumes. Luckily, sprouted and fermented legumes are quickly becoming a popular commodity, which means you can find them at your local health food store or online.

Legumes are versatile in the plant-based kitchen. They can be used to make a salad, soup, stew, or a meatless recipe! Try out a few of these unique creations: Everyday Chickpea Curry, Lentil Loaf, Lemony White Bean Dip, or this Hearty Black Bean Soup.

One of the easiest ways to boost the overall nutritional value ofanyplant-based meal is to simply sprinkle some of your favorite seeds on top. If you happen to have sprouted seeds, thats even better!

When it comes to getting more bang for your daily zinc buck, try incorporating hemp seeds.

Hemp seeds are not only an excellent source of omega-3 fatty acids, but theyre also a rich source of zinc three tablespoons of hemp seeds contain 31 [percent] and 43 [percent] of the recommended daily intake for men and women, respectively.

If hemp seeds dont jam with your taste buds, you also get a healthy dose of zinc from squash, pumpkin, and sesame seeds.

Hemp seeds offer a surprising amount of healthy fat and oils. This makes them truly diverse when it comes to plant-based cooking. Try out a few of these hemp seed-based recipes: Coconut Hemp Milk, Easy Tahini Granola, Seed Crackers, or these Cherry Hemp Out Bars.

Pretty much any nut that you desire will boost the nutrient content of your entire day! Nuts are a great source of healthy fats, protein, fiber, and a slew of vitamins and, yes, minerals.

If youre looking to get your daily dose of zinc from nuts, then youll want to incorporate pine nuts, peanuts, cashews, and almonds. To narrow it down further, start with cashews, which offer 15 percent of your daily value of zinc for every ounce.

Cashews are the creamiest of the nut family, meaning theyre perfect for those creamy treats! Try a few of these delightful cashew-rich recipes: Chickpea Tempeh Tacos With Cashew Crema, Blueberry Pie Ice Cream, Roasted Cashew Nut Butter, or this Raw Carrot Cake With Cashew Vanilla Frosting.

Yes, theres lots of debate and even more opinions out there about whole grains. The thing that cant be debated about these plant-based foods is the fact that they are rich in vitamins and minerals.

When it comes to whole grains and zinc content, youll want to focus on wheat, quinoa, rice, and oats. Luckily, if you cant do gluten, then quinoa, rice, and most oats (depending on the facility they are processed in) are naturally gluten-free!

One cup of cooked quinoa offers around 2 mg of zinc, which is about 13 [percent] of your daily value, while one cup of cooked long-grain brown rice offers around 1.2 mg of zinc, which is about 8 [percent] of your daily value.

Keep in mind that, just like legumes, grains also contain phytates, which bind to zinc and reduce its absorption. Therefore, finding yourself some good sprouted versions of these whole grains will boost that zinc intake!

Try a few of these whole grain-filled recipes: Blueberry Walnut Crumble Bars, Rice with Olives and Basil, Apple Quinoa Salad, or this Whole Wheat Bread.

Dark Chocolate is one of those plant-based foods (as long as you find a vegan brand!) that jumps out with a ton of nutrients! Its vilified due to the fact that most dark chocolate bars are also filled with added, refined sugars.Therefore, when choosing your dark chocolate, make sure its free of sugar additives and dairy products!

Besides those factors, dark chocolate happens to be one of the best sources of zinc offering about 30 percent of your daily value per 100-gram (3.5 ounce) bar of 70 [to] 85 [percent] dark chocolate.

With that said, remember that everything is better in moderation, especially dark chocolate, which is also super high in healthy fats!

Try a few of these dark chocolate recipes: Apricot, Almond, and Dark Chocolate Cookie Bars, Healthy Toasted Coconut Almond Truffles, Raw Nutella Bars, or these super unique Chilli Chocolate Tacos.

Looking to get your mineral-knowledge fix? Its probably best to start with those uber essential minerals. Here are a few articles to get you started!

Super-Seedy Muesli Bars/One Green Planet

Reducing your meat intake and eating more plant-based foods is known to help withchronic inflammation,heart health,mental wellbeing,fitness goals,nutritional needs,allergies,gut healthandmore!Dairy consumption also has been linked many health problems, includingacne,hormonal imbalance,cancer,prostate cancerand has manyside effects.

For those of you interested in eating more plant-based, we highly recommend downloading theFood Monster App with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about theenvironmentalandhealth benefitsof aplant-based diet.

Here are some great resources to get you started:

For more Animal, Earth, Life, Vegan Food, Health, and Recipe content published daily, subscribe to theOne Green Planet Newsletter! Lastly, being publicly-funded gives us a greater chance to continue providing you with high-quality content. Please considersupporting usby donating!

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How to get Zinc on a Plant-Based Diet to Improve Immunity and Reduce Inflammation - One Green Planet

Health & Welfare

Monday, 8 June 2020 Dr. Tore Seternes Dr. Gunhild S. Johansson Iselin Evje, M.Sc. Dr. Ragnar L. Olsen

The marine fatty acids EPA (docosahexaenoic acid) and docosahexaenoic acid (DHA) are important for both human and fish health. Together with other polyunsaturated fatty acids, they serve several important biological functions. They are building blocks of all cell membranes, regulate gene expression and are precursors of a wide range of bioactive substances that regulate inflammation and physiological processes.

The total omega-3 PUFA (polyunsaturated fatty acids) dietary requirement of salmonids including -linolenic acids (ALA), EPA and DHA, has been reported to range from 1 to 2.5 percent of the diet, depending on the species and experimental conditions. Studies determining the minimum requirement of omega-3 PUFA have been based mainly on fish growth and survival, but fatty liver, histological changes in intestine, fin erosion, gill bleeding, deformed back bone, reduced reproduction and shock syndrome have also been reported as a consequence of low n-3 PUFA in feed. PUFAs also can influence the immune system and responses in Atlantic salmon.

Several studies have documented the fate of EPA and DHA in salmon tissues such as muscle, and to a lower extent in blood and other tissues, after feeding with low or moderate amounts of these fatty acids. Atlantic salmon possess all the enzymes necessary to produce DHA from -linolenic acid, but a previous study on Atlantic salmon in freshwater indicate that the requirements of salmon for EPA and DHA at the tissue level cannot be completely fulfilled by dietary -linolenic acid. Very few studies have to our knowledge been carried out on the effects of including high levels LC-PUFA in feed to fish.

This article adapted and summarized from the original (T. Seternes et al., 2020. The level of eicosapentaenoic acid (EPA), but not docosahexaenoic acid (DHA), in blood of Atlantic salmon (Salmo salarL.) is related to formulation and concentration of EPA or DHA in feed. Aquaculture 526, 15 September 2020, 735407) reports on a study that investigated how the concentration of PUFA in blood and muscle of Atlantic salmon (Salmo salar) changed when fed four diets containing very different amounts of LC-PUFA in fresh water for 84 days.

This study was funded by the UiT The Arctic University of Norway, Norway. BioMar AS donated basic non-coated pellets for the experiment. Omega-3 concentrates used in the experiment was a kind gift from Epax AS (now FMC Health and Nutrition).

Atlantic salmon (Aqua gen Q-TRL strain) reared on a commercial diet to an average weight of 50 grams were provided by Havbruksstasjonen AS in Troms. The fish were kept in circular 300-liter tanks at Havbruksstasjonen with continuous flow of fresh water. The water temperature was about 4 degrees-C 10 days prior to the start, and was gradually increased to and kept at 10 degrees-C throughout the experiment. The fish were kept under constant 24:0 hours light:dark conditions and fed ad libitum for 6 hours per day. Water temperature, fish appetite, behavior and mortality were checked daily, while oxygen saturation was checked weekly. The fish displayed no sign of disease or mortality at the start of the experiment.

Prior to the start of the experiment a total of 610 fish were sorted and divided in four different groups of 150 fish in each except for group 1 that had 160 fish. At day zero, 10 fish were sacrificed from group 1 for registration of mean length and weight.

Non-coated experimental pellets of 3 mm were formulated and manufactured by BioMar AS, Trondheim, Norway, and fat coating of the pellets was done by Nofima AS, Bergen. Four experimental diets were prepared by adding different oils or mixtures of oils with different fatty acid composition to the pellets. The following oils were added to the feed: rapeseed oil (RO), anchoveta oil (AO), a mixture of rapeseed and anchoveta oil 60:40 (RO/AO) and an omega-3 concentrate in TG form (EPA/DHA). The amount of oil coated on the pellet was kept the same for all diets and the total fat content of the formulated pellets became approximately 20 percent. To ensure appetite and similar taste of pellets with different fatty acid composition, the pellets contained 2 percent krill meal.

For detailed information on the experimental design, diets and the feeding trial; sampling and sample preparation; fatty acid composition analyses; histology; and statistical analyses, please refer to the original publication.

We fed Atlantic salmon in the freshwater phase four diets with different fatty acid composition for a period of almost three months. The total EPA/DHA content in the oil fraction of the different diets ranged from 4.2 percent in the rapeseed oil diet formulation to 48.4 percent in the EPA/DHA diet concentrate formulation while the total omega-3 content in the oils, including ALA and DPA were from 13.9 percent to 53.8 percent.

The fish in all our groups through the experiment showed no mortality and good growth (Fig. 1). There were no significant differences in weight gain among the fish in the different diet groups demonstrating that the appetite was good and that the different oil combination in the feed did not affect the eating behavior of the fish.

The total biomass of all fish in all groups was measured at day 10 (n = 600) and at day 60 (n = 440) of the experiment. The total biomass showed an increase in the total weight of all feeding groups, from an average of 6 kg at day 10 to 14 kg at day 60. The average weight per fish, calculated from the measured biomass, was 45 grams at day 10. At day 60 the average weight per fish was 130 grams in the RO-diet and RO/AO-diet groups, and 117 grams in the EPA/DHA diet group.

Other authors have reported that high concentrations of LC-PUFA (25.2 percent) in the feed may inhibit growth of large Atlantic salmon in saltwater. We did not however observe significant reduced growth when feeding a diet containing EPA/DHA concentrate, and this may be due to the small size of the fish (50 to 150 grams). This is in line with the results reported by other researchers who included 41.8 percent LC-PUFA in diets to juvenile salmon.

The specific growth rate (SGR) from day 10 to day 60 was calculated to 1.49 in the RO diet group, 1.34 in the AO diet and EPA/DHA diet groups, and 1.44 in the RO/AO diet group. There were no statistically significant differences in weight gain between the different feeding groups. The body weight was registered for all fish sampled at all time points (n = 10) during the course of the study. At day 84 the fish fed a diet containing anchoveta oil had the lowest average mean weight of 150.3 21.7 grams, while the fish fed a diet with rapeseed oil had the highest average mean weight of 168.1 36 grams. However, there were no statistically significant differences in mean weight between the different feed groups at day 84.

The intestines of the sampled fish were checked at all time points and histopathological slides were made from the midsection of the distal gut. The histology showed only minor or no sign of inflammation or other types of damage to the intestinal tissues in the hind gut, demonstrating that the different oil blends in the feed were well tolerated by the salmon in our experiment.

During the first three weeks of the study, there was a rapid increase in the proportion of EPA in the blood of the groups fed the diets with EPA/DHA concentrate and anchoveta oil (Fig. 2). The percentage of EPA in blood increased significantly from 6.4 0.4 percent at day 0 to 19.5 0.8 percent at day 21 in the group fed with the diet containing EPA/DHA concentrate, and to 12.4 0.5 percent in the group fed the AO diet, respectively. EPA remained at approximately these levels for the rest of the study.

In the salmon fed EPA/DHA and anchoveta oil diets, an increase in the proportion of EPA in the muscle tissue was observed throughout the experiment, from 4.8 percent at day 0, to 9.3 percent at day 21, and up to 18.5 percent at day 84 in the former group. In the group fed the AO diet, EPA increased from 4.8 percent at day 0 to 9.1 percent at day 84. In the group fed the rapeseed oil diet the proportion of EPA in the muscle decreased, from 4.8 percent at day 0 to 2.0 percent at day 84. The proportion of DHA in the muscle tissue was stable in the group fed the EPA/DHA diet and remained at approximately 28 percent throughout the feed trial, while it was reduced to approximately 22 percent for the AO diet group at the end on day 84.

The high concentrations of DHA in the blood throughout the experimental period in all feeding groups independent of the concentration in the feed confirm that the main lipid class is phospholipids. These results are in line with several previously published works and demonstrate that this fatty acid is selectively retained in phospholipids even when only minor amounts are present in the feed.

The amount of EPA on the other hand appeared much less regulated. When a relatively high concentration was present in the feed such as in RO/AO diet group (10 percent), AO diet group (13.5 percent) and EPA/DHA diet group (27 percent), the blood level seemed to reflect the level in the feed. However, when a small amount is in the feed as it is in the RO diet group (1.8 percent), blood concentration is mobilized to or retained at about 5 percent during the experimental period. A different saturation level of EPA in the blood cells dependent on feed formulation may be of great importance for the biological functions of EPA in blood cells of fish.

Our study confirms that the amount of DHA is mobilized to or retained at a high level in the blood even when only small amounts are included in the feed. The level of EPA in the blood on the other hand reflected to a large degree the amount present in the diet. However, when only minor amounts were found in the feed it appeared that EPA is concentrated in the blood. The amounts of DHA and EPA in the muscle tissue during the experimental period reflected the concentrations found in the diets suggesting deposition of triglycerides in the muscle.

References available from the original publication.

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Effect of juvenile Atlantic salmon diets with different levels of PUFAs - aquaculturealliance.org

Linda Phan Scott stands 5'1" tall, only slightly taller than her newest obsession, a hydroponic planter bursting with salad greens, superfoods for her and her famous husband, Drew Scott, co-star of HGTV's Property Brothers. In addition to growingtheir LA rooftop garden, the couple is working on getting pregnantperhaps even with twins, since identical twins obviously run in the family.

And while shes not eating for two just yet, Linda embraces a plant-based diet to maximize nutrients andminimize her impact on the planet,avalue system adopted early in life.

Born on Earth Day, 1985, Linda is the daughter of Vietnamese Buddhist parents who had fled Vietnam six years earlier, eventually settling in Canada,where they raised five children. The 6-year-old Linda used her allowanceto buy a tiny square book, Ways to Love Mother Earth which sparked her earliest conservation efforts. I still hesitate to take baths because it uses more water than a short shower! In lieu of gifts for the couplesItalian wedding, guests contributed to the We.orgcharityand provided clean water to 50,000 people for life..

As the creative director of the Scott brother's media company, Linda collaborates with Drew on multiple projects, including the launch of their podcast,At Home with Linda and Drew Scott. Recently, the couple joined the board of the Environmental Media Association, where entertainment thought leaders promote climate causes.

Linda shared her favoriteveganrecipes and what'sin her pantry and her pocketbook,to stay healthy and energizedall day long.

LPS:Yes! Its called FarmStand by Lettuce Grow and its amazing. Drew set it up. Its the 24-seedling stand you get to pick all of your seedlings. Were able to grow fresh greens right on our upstairs patio: All-Star Lettuce, Astro Arugula, Koji Tatsoi, Li Ren Bok Choy, and Blue Wind Broccoli plus herbs: basil, thyme, cilantro, parsley, and mint.It's amazing!

LPS: Yes! When it comes down to it, I guess you dont realize that it takeswork. I think we didnt realize that once you slow down and say OK, now were ready, and it doesnt happen immediately, you think Oh, this is weird, maybe we shouldve started earlier but thats just me. Drew is like When it happens, it happens!

LPS: I never enjoyed eating meat.I definitely never enjoyed cooking it! Id get so grossed out just touching it. The only reason I ever ate meat was because I thought I needed the protein. I dont miss it at all and I no longer feel sluggish after meals. Also, I realized that my cravings for any meat dishes were all just nostalgic: like wanting to eat a hot dog at a ball game or wings at a party.

LPS: Drew is always researching better ways to improve our nutrition and energy. He watched The Game Changers and that was it! He used to be a personal trainer and studied kinesiology, so it was eye-opening for him. I havent watched it, I didnt need to be convinced.

Q. Have you noticed any physical changes since adopting a plant-based diet?

LPS: I think the biggest thing is not noticing how I feel. Its like when a room is a right temperature, you dont notice it. Its only when its super hot or super cold that you notice it. Its like that with how I feel now, I just dont notice it. I feel good. Eating a meal doesnt take a toll on my energy.

LPS: Yes! I found out in, I think it was 2015, that I had hypothyroidism. I was on a cruise and my neck looked swollen. The doctor on board said it was a goiter! When I got back home, my doctor did a bunch of blood tests. A year prior Id been experiencing symptoms: Shakiness, my body temperature was off, my vision was strained. I thought maybe I needed more sleep or was stressed, or it was due to recently going off of birth control pills. But it was hypothyroidism.

I took medication for 2.5 years and it leveled off. But then we were traveling, and I couldnt get back home to get my prescription refilled, so I tried going without it and just eating better. And that worked! So Ive been off thyroid medication for 2.5 years and just treating it with my diet. I do have it monitored every 6 months.

LPS: Yes. Im always learning more about it. And I forget what can I eat, what cant I eat.

LPS: There are some things I do limit. Some doctors say that it doesnt matter what you eat and I think thats bull. Sources are contradictory. Some sources say I shouldnt have goitrogens like cauliflower, spinach, kale. But because I know theres such good stuff in those foods, I just limit the serving sizes when I do eat them.

LPS: I used to break out in acne after eating ice cream, cheese or butter.The straight dairy. My skin has cleared up a lot since giving up dairy.

LPS: Its more of a juice than a smoothie: Apple, beet, turmeric, ginger, lemon, mint.

LPS:Im usually not hungry in the morning, so l just have green tea. Otherwise, I make a super simple Mason Jar Breaky. I put chia seeds, oat milk, hemp seeds, cinnamon, walnuts in a big mason jar, shake it up, and then top it off with fresh fruit and coconut flakes.

LPS: I make us grilled cheese sandwiches and a smoothie.

Its just two slices of Ezekiel bread, buttered on both sides with Miyokos butter, Chao cheese slices, and thin slices of Fuji apples, for an extra crunch. I make it in a cast-iron pan that my sister gave me its my favorite pan!

The smoothie is: dates, avocado, banana, hemp seeds, oat milk

LPS: I just do it because Justin, hes our chiropractor, Dr. Justin Tan, said it was good for me so Ive been using them. They don't have a strong flavor, so you can add them to anything.

LPS: Celery sticks with sunflower butter

LPS: Nuts and granola. I use a silicone Stasher pouch, throw a few Brazil nuts in, just a few, because theyre massive, and walnuts, granola, and dates. I always have snacks with me.

Theres a stand at the farmers market here on Larchmont that has our favorite granola. Its grain-free granola from Noras Food Co. It has coconut, almonds, pumpkin seeds, pecans, dried currants, walnuts, Himalayan salt.

LPS: I have a rotation of favorite LA restaurants that we frequent under normal circumstances. Weve been ordering in from some of them since the COVID sheltering started.

LPS: I have four:

LPS: I love making a simple Chick Pea Pasta with Banza Chickpea pasta, its the one in the orange box, marinara sauce from Eataly, garlic and fresh basil from our Farmstand planter.

If I have a bit more time, I make a Lentil Shepards Pie. Its so easy and hearty!

I make Shepards pie into little tarts using a tart mold. I start with Wholly Wholesome Pie dough, with a thick layer of mashed potatoes using Earth Balance Vegan Butter, and add peas, carrots, corn, cooked lentils, parsley, nutritional yeast, salt, pepper, garlic.

I also make a similar Vegetable Pot Pie without the layer of mashed potatoes. Ill send you the recipe, but I dont have measurements because I make it up as I go. Here is the recipe.

Preheat Oven to 425 F.

For the Filling: Make the filling as though youre making a really hearty, thick stew. Add to a stockpot: lentils, mung beans, Zoup! brand veggie broth, frozen root veggies: parsnips, sweet potatoes, carrots, red onions, mushrooms, salt and black pepper, turmeric, tiny bit of cayenne, rosemary, thyme. Bring all the veggies in the broth to a boil and simmer until just cooked through but not mushy, since itll cook further in the oven. I add nutritional yeast to thicken the filling you dont want it to be watery.

For the Pie top: Whether you are using a pie plate for your pot pie, or multiple small ramekin dishes, which is what I do, roll out the pie top dough to the appropriate size and add vent holes. I use the brand Wholly Wholesome Pie Dough.

Once the filling has cooked, scoop some filling into each dish. Cover with pie top. Pop into the oven for 15 minutes. Check on it periodically to ensure it doesnt burn. I think I waited two minutes too long - we were in the middle of an intense game night, haha. Enjoy!!! Warning, contents are super hot!

I love cooking with friends! Im not a formal-dinner-type person. I like hosting to be casual where cooking together is the best part of the night. I love it when dinners last several hours!

LPS: It depends on the theme of the night! I love making soup and garlic bread. Butternut squash soup is my fave. Butternut squash anything, really! I like cozy, comfort food all year round.

LPS: I put peeled, cubed butternut squash in a stockpot, with plain oat milk or plain almond milk to cover. Sprinkle in nutmeg, pine nuts, sage, and bring to a simmer, cooking until the squash is tender. Then I pour it by batches into a blender and blend until smooth. I sprinkle on Vegan Bacon bits (Tofurkey Smoky Maple Bacon) and pine nuts.

LPS:Im obsessed with Watermelon and Beet Salad, which is just shards of ripe watermelon and slices of fresh beets, sprinkled with mint or basil, crushed hazelnuts, and balsamic vinegar. Helloooo, summer! Ive tried using the fancy, flavored vinegar, because they look so pretty and enticing at the farmers market, but I prefer the flavor of just regular balsamic vinegar.

LPS:I love buffet-style meals so everyone can help themselves to whatever they want! My go-to menu includes vegan mac and cheese, salad, tempura cauliflower, and popovers.

Cook Banza chickpea elbow pasta according to directions on box. In a frying pan, saut onions, garlic, mushrooms in a little olive oil and set aside. In a large casserole dish, I add the cooked pasta, and toss with the sauted vegetables, Daiya Vegan Mozzarella Cheese, Sesame Tahini, nutritional yeast, nutmeg, salt, pepper and crushed walnuts. Toss together and bake at 350 for 15-20 minutes until warm.

Salad: I use whatever lettuces and greens I have on hand, chopped up tomatoes, olive oil, lemon, balsamic vinaigrette, pepper, and either almonds or pine nuts.

Tempura Cauliflower: Ive only made it twice, I was trying to copy Blue Ribbon Sushi Grills Tempura Cauliflower, but mine wasnt as crunchy because the recipe Id found called for 2 of oil in the frying pan, and I didnt want to do that! I use fresh cauliflower florets coated in olive oil and dip them in a dry mix of gluten-free flour, arrowroot flour, nutritional yeast, turmeric, salt, pepper, green onions, cayenne, garlic powder. Then I saut them in a little olive oil in my cast iron skillet.

LPS: Capers! I put them on everything: salad, pasta, even garlic toast. I love pickles, so it tastes like mini pickles.

LPS: The podcast delves into "home" beyond physical construction and examines the softer, emotional aspects of the home: The values and relationships that make up the foundation of a home. From living well to giving back to careers and relationships, we really believe that everything starts at home.

LPS: Going toward a plant-based diet gives us the opportunity to have a better relationship with our larger shared home, the planet. We're always are thinking about the micro-home of our houses, and how it impacts the larger macro home of our planet.

LPS: I LOVE to eat. It is my favorite way to socialize! But I also love to be active. Im not great at keeping a strict exercise schedule and I dont like going to gyms. I love doing yoga, pilates or dance classes, though. If I can make it fun, then it doesnt seem like a chore. My go-to to break a sweat is The Fitness Marshall dance videos!

LPS: Food makes my soul dance!

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Linda Phan Scott Shares Her Plant-Based Diet and Tries for a Baby - The Beet

WASHINGTON The Center for Biological Diversity today urged the federal committee that will soon finalize its recommendations on the 2020 national dietary guidelines to include assessments of food sustainability, climate and accessibility in its report to the Trump administration.

The Dietary Guidelines for Americans, updated every five years, are intended to protect public health and food security. The document serves as a government-approved blueprint for healthy diets and is widely used in nutrition-education programs and to set meal plans for government institutions, including schools, prisons, military facilities and federal cafeterias.

The Centers call for a broader scientific assessment comes after the Trump administration arbitrarily limited the scope of the review by the Dietary Guidelines Advisory Committee, excluding research demonstrating how plant-focused diets are more sustainable and climate-friendly.

The pandemic has vividly exposed how our current industry-friendly system prevents equal access to sustainable, healthy, safe foods, said Stephanie Feldstein, population and sustainability director at the Center. Amid the current COVID-19 crisis and the escalating extinction and climate emergencies we cant afford for these important dietary guidelines to be just another gift to the meat and dairy industry.

The committees review of the scientific topics that were predetermined by the Trump administration kicked off a comment period that closes on Wednesday. In a draft scientific report due on June 17 the committee will present its recommendations for the U.S. departments of Agriculture and Health and Human Services to the public.

In recent weeks the COVID-19 pandemic has highlighted troubling production bottlenecks in the nations highly inflexible, industry-driven food system that heavily prioritizes production of cheap meat over the safety of workers and equitable consumer access to healthy, sustainable foods.

But the Trump administrations unprecedented decision to limit consideration of research on food sustainability and accessibility restricts the dietary advisory committees ability to recommend changes to the food guidelines that could help address those problems.

Plant-focused diets are critical for public health and the future of the planet, said Feldstein. But it wont work if people dont have full access to them, and if the government doesnt play its part to make sure they make it to our plates.

In the comments submitted today to the Federal Register, the Center noted that sustainable, plant-forward diets are strongly supported by science to promote public health, protect food security and reduce greenhouse gas emissions.

A study released earlier this year by University of Michigan and Tulane University found that replacing 50% of animal products with plant-based foods in the American diet would prevent more than 1.6 billion tons of greenhouse gas pollution by 2030. The Center recommended that the dietary guidelines call for reduced consumption of meat and dairy, particularly limiting red and processed meats.

The 2015 Scientific Report of the Dietary Guidelines Advisory Committee included sustainability considerations for the first time, which were widely supported by the public and health experts. However, following pressure from the meat and dairy industry, sustainability was omitted from the final recommendations.

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Trump Administration Urged to Consider Sustainability, Climate, Accessibility in New US Dietary Guidelines - Center for Biological Diversity

Robert Rieck Jr.s argument for growing plant foods for humans instead of for livestock would be much more compelling if his June 3 letter to the editor didnt contain a glaring error. He wrote, Plants are the only thing that makes proteins, not animals.

Wow! My body did not make the keratin of my skin, the collagen of my bones and cartilage, the actin and myosin of my muscles, or any of the thousands of other proteins that serve as hormones or receptors or transport channels or signaling molecules?

Collagen is the most abundant protein in our bodies and is unique to animals; that is, plants do not make collagen. Our bodies digest the foods we eat into their simplest components, such as amino acids, absorb the amino acids, and then synthesize proteins from those amino acids.

Of the 20 amino acids, nine must come from the diet and these are called essential amino acids. The majority of plant proteins do not contain all nine essential amino acids, which is why one must be well-educated before adopting a plant-based diet.

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Diets more complex than we think | Opinion | kearneyhub.com - Kearney Hub

Sadly, Mary Turner Thomson, 54, from Edinburgh, turned to comfort eating after she discovered her husband was leading a double life. For Mary, the traumatic experience caused weight gain.

She gained five stone, tipping the scales at 19 stone - but by October 2019, she decided to do something about it, and discovered Second Nature - an NHS-backed weight-loss plan that "rewires" bad eating habits.

The 12 week programme switched high-carbs and snacks for healthy meals.

She started to walk and swim regularly and went from 19 stone and a size 24, to 17 stone and a size 18.

Mary said: "After everything happened I initially gained two stone.

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"I tried different diets to try to lose the weight, but nothing worked. I had resigned myself that this was going to be my size forever.

"Then in 2016, I slipped a disc in my back and I was bedridden for three months.

"It was constantly in excruciating pain. I couldnt sleep for more than 15 minutes at a time and I had to do that sitting up with cushions piled up beside me. I had to crawl to and from the toilet."

She went on: " had always wanted to get in control of my weight, but nothing was working. I was eating homecooked meals, but they were very carbohydrate heavy - and I couldnt move enough or fast enough to burn off the calories."

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After signing up to Second Nature Mary was sent "smart scales" and an activity tracker.

She also received a recipe book, a meal plan and daily motivational articles, and was added to an online peer support group - hosted by a qualified dietitian offering daily advice.

Mary lost 10lb in her first week, an amazing feat.

By the end of the 12-week Second Nature programme, which now has 30,000 users and is already being used by 2,500 people on the NHS, Mary had lost two stone.

Breakfast - Two slices of toast

Lunch - A sandwich

Dinner - Pasta bolognese, cottage pie with rice

Snacks - crisps and chocolate

Breakfast - overnight oats with Greek yogurt raspberries

Lunch - chicken or ham salad and vegetables vinegar

Dinner - moussaka cottage pie with carrots and sweet potato - swapped out the carbs spag bol

Snacks - no snacks

Second Naturewas set up by Chris Edson and Mike Gibbs both former NHS advisors to tackle Britain's obesity and type-2 diabetes epidemic.

The programme has so far amassed 30,000 users and is already being used by 2,500 people on the NHS, and a further 14,000 people will be prescribed Second Nature via the NHS over the next three years.

The programme claims that in just 12 weeks, it can help customers replace bad habits with healthy ones.

Customers are guided by an online health coach a certified nutrition expert who will keep them accountable every single day and supported by a digital peer group.

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Weight loss diet plan: Woman lost 12st in 2 weeks on this plan - what did she eat? - Express