Category Archives: Diet And Food

What did that first step look like?

I tried a few, but I found a meal prep company that I will use for the rest of my life: Nutrition Solutions. That changed everything. I started eating their meals, stuck to them religiously, and then I started seeing the changes. It also caused me to put in work at the gym, because my body was feeling better. I was seeing the transition, seeing the change. You know, I was 250 pounds. Suddenly, I found myself at 220.

And this is all before you even had the idea of making a return to the ring?

It was. I just wanted to get healthy. And as I started to get healthy, it really started dawning on me. Like, Hold on a second. I feel great! Im doing these fight scenes on Vikings [Ed: a show on the History channel, Edge plays a character named Kjetill Flatnose] and feeling fine. Im wiping out on my mountain bike and feeling fine. I can look fine, but feeling fine is a different thing. I realized wrestling might actually be possible again. But it all started with the diet.

Can you give some examples of meals that are part of your new diet?

In the mornings leading up to the Royal Rumble, Id have six hard-boiled eggsjust the whites. Then I would do Nutrition Solutions protein pancakes and a Daves English muffin. That was my breakfast, and three hours later, I would have my first proper meal. Throughout the day, Id usually have two or three more proper meals. Lots of rice and chicken, and my last meal would typically be meat and a vegetablelike five ounces of sirloin and asparagus.

Was it tough for you to get used to eating some of the same types of meals fairly regularly?

Im a creature of habit. I could truly eat the same thing every day. Im okay with that. But Ive also found products that really help keep me sane. Like Bolthouse Farms. They make these yogurt-based salad dressings that have very little fat and very little carbs. You put a little bit on your rice and it does so much to add some flavor in there without any huge macro imprint.

And then, if Im watching TV at 9 or 10 oclock at night and feeling like I just need a snackyou know when you just want that crunch? I found this company called the Cereal School, and they have a peanut butter cereal that has three grams of fat, one gram of carbs, and 16 grams of protein. Thats not going to store as fat overnight and I get that crunch that I need late at night.

Those three or four meals throughout the rest of the day, are those smaller meals? Or are we talking full-portion servings?

One thing Ive found while traveling for my career is that portion control is normal in a lot of the world. Then you come back to the U.S. and you understand how out of whack our portion control is. We dont really need to eat all of that. Living in Ireland off and on for two-and-a-half years is when that really dawned on me. I was eating normal portions over there. Nutrition Solutions has helped with my portions back in the U.S.you know the macros youre taking in. Then, for WrestleMania, we jumped it up accordingly and made the necessary tweaks to come in looking the way I want to look. And that just meant eating a little bit more. Not portion-wise, but just more often. Throwing in a shake here, or some overnight oats there, or rice cakes with peanut butter to get good fats in.

See more here:
Edge: The Real-Life Diet of the Wrestler Whos Returning to the WWE at 46 Years Old - GQ

As consumers, moving to a plant-based diet will help ensure the long-term survival of the planet

Climate change is still a fundamental crisis facing our world today. It may not seem as immediately urgent as COVID-19, but it is every bit as dangerous, with irreversible effects. Wildfire seasons are months longer, massive storm surge chances have increased by 200% and Greenland lost an estimated 600 billion tons of ice in 2019 alone. But one of the main ways consumers can course correct the devastating effects of climate change is to change lifestyle and diet.

Agriculture is having a field day when it comes to methane and greenhouse gas emissions contributing to climate change in our atmosphere. The Environmental Protection Agencys (EPA) recorded contribution of emissions from agriculture around 9% of U.S. greenhouse gas emissions are far lower than the number estimated by the U.N.

Agriculture is also one of the few things that consumers have control over. What foods we eat is something we can control for cheap. Controlling the efficiency of our energy, however, is much harder and more expensive take solar panels, for example. Yes, we can carpool and take public transportation, but to really make a significant and lasting change we need to consistently reduce our carbon footprints.

Since 1988, just 100 companies make up 71% of global greenhouse gas emissions, according to the Carbon Majors Report. These actors should be responsible for most of the heavy lifting to combat climate change, but it doesnt mean we should just sit back and expect them to. We, the consumers, are the ones who buy products from these companies. Sure, these companies lobby and fill the pockets of politicians to get tax breaks and lax environmental regulations, but at the end of the day, we buy their products all the same.

In the past, our choices may have been limited to just their products, but we now have more options than ever to vote with our wallets and buy elsewhere. Money is the only thing that talks in our current system. If these companies feel obligated to maximize their profit in the short term, then we have to make fossil fuels and damaging practices to the environment seemingly impossible. We need to apply every pressure we can on these companies.

The responsibility of the future of our planet depends on us. This problem may not be entirely our fault, but it is too late for us to use that as an excuse to do nothing. If we want to ensure the long-term survival of the planet and ourselves, we need to change the way we live right now. If we all do something, no matter how big or small, we can reverse course.

The vast majority of meat we eat in the U.S. has been raised and killed under cruelty and suffering that is nothing less than speciesism, which assumes human superiority over other species. Many factory farms provide the exact conditions under which a zoonotic pathogen like COVID-19 can originate and spread to humans. And we are doing all this at a scope and rate that is larger and quicker than ever before.

Why do we want to kill and milk animals is it because it tastes good? Maybe that argument is defensible on a personal level, but doing so at a scale that damages the long-term survival of our species isnt worth the taste of meat.

The average American eats 218 pounds of meat every year. If we cut that number down by adhering to a global diet, then we could put a dent in global emissions faster than we think. Researchers have found that a worldwide shift to a plant-based diet is necessary to keep climate change under the expected 2 degrees Celsius increase over the next 12 years. Consumers in the U.S. need to cut their beef consumption by 90% and their milk consumption by 60% to accomplish this.

Yes, I know vegans can be obnoxious sometimes. But the energy wasted on poking fun at vegans undermines the gravity of the reasoning behind why many vegans choose that diet.

Im sorry, but Ive tasted some pretty great Impossible and Beyond meat that rivals the best burger your craving for meat is overblown. Condescension shouldnt be tolerated anywhere, to be clear, but the objective of veganism and plant-based diets should be the most recognizable aspect of such lifestyles. Trying to preserve our planet and limit the damages being done to it by harmful industries should not be treated as a joke.

If we were all part-time meat and dairy consumers, the world would be a much better place. If we all reduced the amount that our consumption damages the environment we would be far better off for it. Plant-based diets are the diets of the future that is,if we want a future that is survivable.

I never thought I could give up cheese or chicken before transitioning to a vegan diet, but it was far easier than I anticipated. Im not asking anyone to completely remove meat from their diet, but I am asking that we all inform ourselves as to how what we consume affects us (and those around us) in the long term. Information is power, and we, as consumers, can weild it. Cutting back on meat and contributions to fossil fuel industries will ensure a survivable future for us all.

Written by: Calvin Coffee cscoffee@ucdavis.edu

Disclaimer:The views and opinions expressed by individual columnists belong to the columnists alone and do not necessarily indicate the views and opinions held by The California Aggie

Read the original:
Save your diet, save the world - The Aggie

Among the most commonly diagnosed blood diseases, anemia tops the chart. Especially, among women and children, the count is alarming. During pregnancy, a woman requires additional iron to supply the expanding blood volume and to support the needs of the growing fetus and placenta. It is critical to spearhead the strategies to address iron deficiency early in the lifecycle; especially in the highest risk categories pregnant women, infants, and young children. It can be best managed by making conscious dietary changes. Food rich in iron and other vitamins, which is vital for rapid production of red blood cells and haemoglobin, are highly recommended to be included in the diet plan of an anemic person, and also others. The diet plan must also include foods that will help your body absorb iron better.

Talking of iron rich food, there are two types- Heme and Non-Heme. While Heme is found in non-vegetarian food, like meat, poultry, and seafood; Non-Heme is basically vegetarian iron, found in plant based food, and foods that are fortified with iron. However, eggs can be categorized as both Heme and Non-Heme iron. Jaggery (cane) is another good source of iron with 11.4 mg/100g. Interestingly, human bodies tend to absorb Heme iron more easily.

In order to get a significant iron boost to fight iron deficiency anemia, we need to include a number of food items in our daily diet, which include:

1.Leafy vegetables

Vegetables are sources of Non-Heme iron. Among vegetables, the leafy ones are the best sources for iron. Along with iron, some leafy vegetables, such as Swiss chard and collard greens are known for folate presence. Fenugreek leaves (Methi leaves) are a rich source of iron with 33.5 mg/100g. So, it is always a good idea to eat these greens to fight both iron deficiency anemia and folate deficiency anemia at the same time.

2.Meat and poultry

Meat and poultry are the ultimate source of Heme iron. The best examples are red meat, lamb, and venison. Poultry and chicken contains comparatively lower amounts. Eating meat or poultry with Non-Heme iron foods, such as leafy greens, can increase iron absorption. Also, a lot of people, while cooking meat, discards the organ parts, like liver. However, liver is one of the most popular organ that contains huge amount of iron as well as folate. Along with liver, heart and kidney are also highly rich in iron. Majority of fish like canned sardines, canned or fresh tuna, fresh salmon, etc. contain iron. In addition to these fish, some seafood like oysters, clams and shrimp are also rich in Heme iron.

3.Fortified foods

Due to unavailability of fresh resources in the market, a lot of people are deprived of a proper nutritious diet. However, food fortification comes as a saviour in such situations. In this process, foods are fortified with the necessary nutrition to fulfil a persons daily requirement of iron intake. Foods fortified with iron, such as fortified orange juice, fortified white rice, and the likes are easily available in the market, for those struggling to fulfil the iron deficiency in the body.

4.BeansBeans are the most inexpensive and common source of iron for both vegetarians and non-vegetarians. They are also available in so many varieties, like red kidney beans, black-eyed peas, chickpeas, soybeans, black beans, etc. which also adds to its versatility.

5.Nuts and seeds

There are a lot of nuts and seeds, such as pumpkin seeds, cashews, almonds, pistachios, hemp seeds, and the likes can be delicious sources of iron. These nuts and seeds taste great on their own, and can also be sprinkled on salads and other dishes.

6.Dark Chocolate

Dark chocolate is another resort for people suffering from iron deficiency anemia. The ones that contain a lot of cocoa solids are generally considered the best source of iron.

Eating a healthy diet filled with iron goes a long way in managing anemia more efficiently. However, just eating food rich in iron is not enough to cure anemia. Treatment of anemia is usually individualized that differs from case to case. In case you feel like you are suffering from iron deficiency, the best thing you can do is to consult an expert. Do not self-diagnose, at any cost, as it can lead to undesirable consequences.

(The author is Business Director, DSM Nutritional Products, India)

Excerpt from:
Diet Tips To Battle Anemia - Outlook India

When it comes to a long and joyous life who wouldnt want to be able to add on a few more years?Increasing life expectancy allows many to enjoy their retirement and watch the children and grandchildren grow up. Its commonknowledge certainhabits will deter this dream. Eating unhealthy foods, smoking, drinking excessively and not getting the adequate amount of exercise will greatly affect life longevity.Diethas been proven time and time again to not only help ward off cancers but also to increase life expectancy.

Plant-based diets are a way of eating which celebrates plant foods and cuts out unhealthy items such as added sugars and refined grains.

Plant-based diets have been linked to a number of health benefits, including reducing a persons risk of heart disease, certain cancers, obesity, diabetes and even cognitive decline.

According to the study, which was published in the Journal of Nutrition, plant-based diets and in particular veganism, may just be the secret to a longer life.

The study, which looked how various diets impact biomarkers, found that vegans have the most antioxidants in their bodies.

The impact was largely down to ones higher intake of fruits and vegetables.

In fact, the study found that vegans also have substantially lower rates of deaths among them as opposed to their meat-eating counterparts.

For several decades, research has consistently proved over and over that a vegetarian diet will reduce ones risk of major diseases and help to increase life.

Read more:
How to live longer: Eating more of this food has been proven to increase life expectancy - Express

Gut and Psychology Syndrome, known as GAPS, refers to the idea that the health of your digestive system is directly connected to how your brain functions. So, the GAPS diet is designed as a way to help treat people with stomach ailments and a wide range of psychological issues.

Proponents of the GAPS diet claim that it cures a long list of ailments, none of which are backed by scientific research. Here's what you need to know about the GAPS diet and why many experts do not consider it a legitimate medical treatment.

The concept of GAPS and the GAPS diet were created by Natasha Campbell-McBride, MD, a physician who spent her career working as a neurologist and later a nutritionist in her own clinic.

According to Campbell-McBride's theory, large growths of bad bacteria in the gut give off toxic substances like acetaldehyde and clostridial neurotoxins when digesting food. Her theory, which is unproven, is that these toxins then enter the bloodstream where they can harm your immune system, organs, and cause psychiatric and neurological problems.

The GAPS diet claims to prevent this by promoting "good" bacterial growth in the gut and eliminating high-fiber, inflammatory foods.

The GAPS diet is a type of elimination diet that consists of three phases:

The introduction phase of the GAPS diet is made up of six sub-stages, which start with extreme restriction, then gradually add in more foods. This phase can last anywhere from 4 to 6 months, depending on how digestive symptoms like diarrhea evolve. Here's what to start eating and what to add as you progress through the introduction phase:

Once you have passed through all six stages and added all the allowed foods, you have reached the full GAPS phase. This phase of the diet continues for around 1.5 to 2 years before other foods like potatoes and fermented grains can be gradually reintroduced.

Tamara Duker Freuman, a New York-based registered dietitian and author of "The Bloated Belly Whisperer," is critical of the GAPS diet's extravagant claims, saying that diet alone may not be enough to cure many serious diseases.

While diets can help lower your risk of disease or treat symptoms, Freuman says, "Anyone who claims their diet cures anything and certainly such a laundry list of diseases is making claims that are not supported by scientific evidence."

In fact, scientific evidence may go against the claims of the GAPS diet. To encourage a healthy gut biome, Freuman says, the current research says that a diverse diet with plenty of fiber is the best option which directly contradicts the low-fiber requirements of the GAPS diet. Moreover, severely restricted diets can actually have a negative effect on the gut microbiome, Freuman says.

Lastly, the GAPS diet relies heavily on probiotics as a source of healing for the gut. However, researchers are still learning how exactly probiotics affect the human microbiome and there's limited research as to how effective they truly are especially when it comes to treating serious inflammatory conditions like Crohn's disease. And for some conditions like small intestinal bacterial overgrowth (SIBO), probiotics may even cause harm. Learn more about how to relieve SIBO symptoms in our article about the SIBO diet.

"I would never recommend the GAPS diet to anyone under any circumstances," Freuman says especially children and adults who are underweight because it can potentially lead to nutritional deficiencies.

For people experiencing digestive problems, the right elimination diet should stabilize your symptoms within a week or two, Freuman says. But you should not continue that similar diet for months or years, as suggested by the GAPS diet.

Instead, if you're suffering from get issues, Freuman recommends other diets like the low-FODMAP diet or Mediterranean diet, depending on the individual's symptoms and condition. After all, there's no one-size-fits-all solution.

Continued here:
What is the GAPS diet and why one expert says she wouldn't recommend it under any circumstances - Insider - INSIDER

A study from Spain found the diet ofmultiple sclerosis (MS) patients to contain more fat and protein, and fewer carbohydrates, than recommended, which was linked to abdominal weight gain and higher levels of inflammation.

As an excessive intake of lipids is known to be related to oxidative stress and inflammation, one of the practical outcomes of this study could be new dietary guidelines that stress lesser fat consumption, its researchers said.

The study, The Relation between Eating Habits and Abdominal Fat, Anthropometry, PON1 and IL-6 Levels in Patients with Multiple Sclerosis, was published in the journalNutrients.

MS, a neurodegenerative disease, is marked by immune system attacks on the protective myelin coating of nerve fibers, affecting the communication between neurons. These attacks also result in inflammation that can accelerate disease progression.

People with MS show disabilities associated with muscle mass loss, and excessive weight around the abdomen. While diet is known to play an important role in disease, the nutritional status and eating habits in MS patients have not been studied in depth, as of yet, the researchers wrote.

A team led by scientists at Catholic University of Valencia San Vicente Mrtirsought to characterize how caloric and nutritional intake related to body measurements and inflammatory signals in patients.

In total,57 adults with MS were selected to participate (average age, 47.04; 66.7% women and 33.3% men). All were diagnosed at least six months prior to study enrollment, and were being treated with glatiramer acetate (sold as Copaxone, Glatopa, and generic forms) or interferon beta (sold under several brand names).

Each was asked to fill out a form called the Food Frequency Questionnaire, which provides information on how often major food groups (tailored to a given culture) are eaten. Patients also registered every food they ate, measured down to ingredients, for seven days, providing a more detailed look into their diets.

Results showed thatthe average MS patient ate less than the recommended quantities of carbohydrates(which include fruits, vegetables, nuts and grains), and higher amounts of proteins (like meats and fish), and lipids (fats like butter, oils and cheese). This was true in both male and female participants, with men consuming higher-than-recommended amounts of cholesterol.

Caloric intake was seen to be in the normal range for women (mean calorie intake of 1917.11 kcal; normal range18752300 kcal for females), and slightly lower than recommended for men (mean calorie intake of 2312.04 kcal;normal range24002850kcal for males).

Body measurements were taken, and patients were classified as having abdominal obesity if they had a ratio of waist circumference to height greater than 0.5 (their mean waist circumference was97.53 cm). In total, 50 of the 57 participants (87.7%) had abdominal obesity.

Those withabdominal obesity also had a higherbody fat percentage, and higherbody mass index(mean of 28.54 found; normal range is 18.524.9).

Researchers then measured inflammatory signals in non-obese and obese participants, specifically looking at the proteins IL-6 and PON1.

Levels of IL-6 were significantly higher in obese patients compared tonon-obese ones, the researchers found. No significant difference was seen in PON1 levels.

IL-6 is generally correlated with obesity, and it is involved with inflammation, which is part of the pathology of MS.

PON1 is an enzyme that is activated during the breakdown of LDL cholesterol, also known as bad cholesterol. While low PON1 activity has been associated with certain types of disease, these findings and others from related studies indicate it is not a relevant biomarker for MS.

From these results, the researchers suggested a link between the accumulation of abdominal fat in MS patients and a rise in IL-6 levels, but not PON1.

Overall, these data showed a nutritional imbalance in MS patients, and one that can contribute to abdominal weight gain and higher levels of inflammation, as measured by IL-6 levels.

MS patients nutrient intake shows an imbalance between macronutrients, the researchers wrote.This seems to favour abdominal obesity associated to high values of proinflammatory interleukin 6, which, however, is not correlated with a lower activity of the oxidation marker PON1.

They noted their study was limited by a small patient size and a possible regional bias, as all participants were from Spain.

Nevertheless, the team suggested it had practical implications for MS patients. Namely, establishing new dietary guidelines based on decreasing high lipid intakes could be a therapeutic strategy to reduce the inflammatory state, and to limit weight gain.

Total Posts: 1,053

Patrcia holds her PhD in Medical Microbiology and Infectious Diseases from the Leiden University Medical Center in Leiden, The Netherlands. She has studied Applied Biology at Universidade do Minho and was a postdoctoral research fellow at Instituto de Medicina Molecular in Lisbon, Portugal. Her work has been focused on molecular genetic traits of infectious agents such as viruses and parasites.

Read the rest here:
Diets of MS Patients in Spain Seen to Favor Fats, Proteins and... - Multiple Sclerosis News Today

Cassidy Hall

By Cassidy Hall

We live in a world full of dietary advice at our fingertips, but, unfortunately, that advice is not always received from experts. In my Extension role, participants often clue me in on trendy dietary advice. Currently, healthy fat is a hot topic. What are healthy fats? Should we still be pruning fat from our diets or is that old news?

Lets start with discussing if we should be pruning fat from our diets the answer is it depends. Our bodies require fat as a source of energy. Fat is essential for our bodies to absorb nutrients, produce hormones, it helps to protect the organs and aids in keeping us warm, according to the American Heart Association.

We absolutely need fat, but like calories, all fats are not equal. This leads to the question of determining which fats are healthy fats. Healthy fats tend to come from plant sources with a few exceptions. Olive oil, canola oil, nuts, seeds, and avocados are examples of healthy fats that come from plants. Notice that I did not include coconut oil. Tropical oils such as palm oil and coconut oil are sources composed primarily of saturated fat which make them solid at room temperature. Coconut oil is all the rage right now, trending as a healthy fat. This claim is not backed by science, the World Health Organization, Centers for Disease Control and Prevention or the American Heart Association. Why not?

When you read the label, coconut oil has 14g of total fat. Of the 14g of total fat, 13g are saturated. When you compare this solid fat to olive oil, olive oil also has 14g of total fat, but only 2-2.5g of saturated fat. Due to the difference in saturated fat content, coconut oil is solid at room temperature while olive oil remains liquid. Thus, healthy fats are liquid at room temperature.

According to the AHA, saturated fat leads to increased LDL (bad) cholesterol levels, while unsaturated fats can help improve cholesterol levels by increasing HDL (good) cholesterol. So how much is too much fat? Again, it depends.

A family member recently took an online quiz to see what recommendations shed be given if she chose to follow the ketogenic diet. Let me pause to mention that this keto diet is not backed by medical professionals or dieticians due to its extreme fat content and negative effect on kidney function.

The quiz results revealed that based on a 1,200 calorie diet, my family member should consume 97g of fat. This is far off from the American Heart Associations recommendations. According to the American Dietary Guidelines, no more than 65g of total fat are recommended for a 2,000 calorie diet. The American Journal of Nutrition recommends between 20% to 30% of calories should come from total fat. The American Heart Association recommends that no more than 5% to 6% of calories should come from saturated fat.

There are 9 calories per gram of fat, so based on a 2,000 calorie diet, no more than 120 calories should come from saturated fat which equates to about 13g of saturated fat. Keep in mind that 2,000 calories is the average recommendation for adult males. Women, on average, require 1,800 calories.

Swapping fats during cooking is a first step in reducing your saturated fat consumption. Instead of using butter or coconut oil, use liquid oils. When making your dairy selections, choosing low-fat or light dairy helps you to get the same protein, calcium and nutrients without the saturated fat and extra calories. Choose lean cuts of meat with less marbling and visible fat as well as more beans, nuts and seeds. Pruning the (saturated) fat from your diet is a huge step in heart-health maintenance.

Asparagus is entering into its season of availability this month. Get your taste of healthy fats and eating seasonally with this delicious recipe that also works well for grilling, and pair asparagus with grilled or baked fish for a heart-healthy meal perfect for spring. Feel free to add a splash of lemon juice for an added twist.

Read this article:
Prune the (saturated) fat from your diet - The Wilson Times

For the first time in years we have been stirred by images of migrant workers attempting to cross borders within our country, hungry and powerless. Perhaps it is because we have finally had the time to feel. In our comfortable homes, we have experienced empathy, some guilt, a great deal of thankfulness, and a sense of responsibility in the way we procure food and eat. We are finally measuring our lives in coffee spoons not a bad thing in times like these.

It is a good time to reflect on what we are eating, says Manjari Chandra, a functional nutritionist in Delhi. She talks of minimalism when it comes to food, looking at fasting (for 14 to 16 hours) instead of feasting, and building responsible food practices like stopping before we are full or cutting down the number of meals we have in a day. Here is how you can buy and eat more mindfully taking into account our own nutrition, the health of our community, and our environment, because in the end, everything is connected.

Your only innate guard is immunity, and because we have a long way to go, it is best to try and get this strengthened, says Chandra. It is not like popping a pill though a couple of bone broths and salads may not immediately get you a more robust immune system. Look at it as working on the terrain. She means when every part of the body is strengthened, and all your systems are working like they should, it is likely you will have good immunity.

The immunity function lies in the gut, so those who have constipation, acidity, or any other gut malfunction, could strengthen it with vitamins (especially vitamin C) and minerals (zinc, magnesium, selenium), adds Chandra. Again, people who are immune-compromised are those who have hormonal imbalances, endocrine-related disorders like diabetes, and autoimmune conditions. It is important to know that everyone can gradually build immunity.

Onion, ginger, garlic, tulsi, pomegranate, and eucalyptus are all anti-viral foods that can reduce the chance of you contracting a viral infection. However, there are no definitive studies on how much of each is good to consume. It is safe to put these in the traditional foods we eat. Star anise can be had in a tea with mint: it has shikimic acid that is used in the medicine Tamiflu to treat the H1N1 virus. Black pepper, asafoetida, and carom (ajwain/oman) are also helpful.

Internal inflammation makes you susceptible to disease. Highly processed foods, and a diet rich in refined oils, high carbohydrate, high protein, and simple sugars cause inflammation. Cut down on sucrose-rich fruits that cause insulin spikes.

Dietician Sheela Krishnaswamy says we need to use this time as an opportunity to eat healthy. Cooking fresh, not ordering in, and not buying processed-packaged food are valuable practices we can take into the days ahead.

In Goa, where she is based, and fruits are a currently a rarity, (while vegetables are not regularly supplied in the market), she says it is possible to work with what is at home cereals and dals, changing these up if possible, millets-dal, brown-rice-dal, wholewheat-dal. These give the macronutrients and some micronutrients.

She says it is a good idea to add ghee and/or coconut oil and simple spices and herbs to the food for antioxidant protection. If you can set some curd at home, nothing like it, for beneficial bacteria. The availability of minerals and vitamins in whole sprouted grains, like ragi, green gram, chana, goes up and their digestibility increases as starch is partially broken down.

It is also a time to look around the house and consume all the little bottles of ingredients that we have put on the backshelf. Finish the raw peanuts and the leftover nuts and seeds do soak them overnight to get rid of the anti-nutrients, which are plant compounds like phytates that reduce the absorption of minerals. And while you are drinking manjal, have it with milk it needs a fat medium to be better absorbed, says Lovneet Batra, a sports nutritionist in Delhi.

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Diets in times of disequilibrium - The Hindu

My weight gradually dropped from 75 kg to 60 kg. But thats not it. My energy levels were high and I became more active. #OnlineWorkshop #FoodSecrets

Even though it had been two years since shed given birth to a healthy baby girl, Kirti Yadavs postnatal health issuesnausea, constipation, low energy levels and insomniacontinued.

While these health issues were not unusual, the Bengaluru resident did some research and realised that her diet was aggravating them and wondered if a change in her eating habits could provide much-needed relief.

So, in 2017, Kirti, a vegetarian, became a vegan. While her health improved by leaps and bounds, an unforeseen but welcome result of this dietary change was weight loss. Today, she conducts workshops to teach vegan recipes of everyday and gourmet dishes. Join her in her online workshops and give a dairy-free spin to your diet!

Speaking to The Better India (TBI), Kirti says, Before switching my diet, I got a blood check-up done and was shocked to see that my cholesterol levels were very high even though I was eating healthy. I considered the headaches, constipation and such health issues normal because they had always been a part of my life. But they were no doubt, a reason for my struggle. After the blood tests, I started researching diet forms, and I came across many people who had turned vegan and had positive things to say about that lifestyle.

Butter, ghee, cheese, milk and other dairy products are an intrinsic part of the Indian cuisine, and it seems almost impossible to imagine food without them.

But Kirti had her health issues to overcome, and as an experiment, she decided to make the switch, and it took only a few months for her to see the results. Her cholesterol levels were down, there was no constipation or nausea, and happily enough, she was steadily losing the weight that she had gained during pregnancy.

I would average around 75 kg before my pregnancy. When I gave up dairy, my weight gradually dropped to 60 kg, and that is my normal now. But thats not it. My energy levels were high, and I became more active. It became evident to me that this diet was doing more for my body than the previous one, she tells TBI.

To help others like her, who want to switch to a vegan diet, but it impossible to give up dairy, Kirti conducts recipe workshops. Select from them below.

Also read: Experts Answer: How to Make Organic Compost & Fertilisers at Home

(Edited by Gayatri Mishra)

Continue reading here:
Bengaluru Mom Lost Nearly 25 Kg with Plant-Based Diet. And She Will Teach You How - The Better India

Kartik Aaryan is a Bollywood actor who has gained a massive fanbase over the years.Apart from being a talented actor, Kartik Aaryan is definitely close to his family as is evident from his social media handle.He recently celebratedher sister's birthday at home by cooking a special cake for her amidst the Coronavirus lockdown inthe country.

Check out what the SonuKe Titu Ki Sweety actoreats in a day to maintain his health. Here areexcerpts from his interview to an entertainment portal.

ALSO READ|Kangana Ranaut Praises Kartik Aaryan, Calls Him A 'genuine Talent

Image courtesy: Kartik Aaryan Instagram

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Kartik Aaryans diet routine that he follows to maintain a fit body; Read here - Republic World - Republic World