Category Archives: Diet And Food

High-fat diet (HFD) feeding in mice promotes induction of aldose reductase (AR) activity, expression, and senescence of adipocytes in subcutaneous adipose tissue (scAT), according to a new study inObesity. The researchers, headed by a New York University Grossman School of Medicine team, suggest that their findings could point to potential new strategies for treating obesity. Our data demonstrate that aldose reductase gene expression increases in scAT of obese humans and mice, and that an inhibitor of aldose reductase attenuates weight gain, reduces adipocyte senescence, and promotes lipolysis in HFD-fed mice, said Ravichandran Ramasamy, PhD, professor, diabetes research program, department of medicine, NYU Grossman School of Medicine. These data pave the way for testing these inhibitors as therapeutic adjuncts in treating patients with obesity.

Ramasamy is corresponding author of the teams study, which is titled, Aldose reductase promotes diet-induced obesity via induction of senescence in subcutaneous adipose tissue, and in which they concluded, These data unveil new opportunities to target these pathways to combat obesity.

Senescence is a state of permanent proliferative cell cycle arrest, the authors noted, which occurs in cells exposed to a variety of stresses. In HFD-induced models of obesity, various cell types, including adipocytes, immune cells, neuronal cells, and osteoprogenitors, have been shown to undergo senescence, they further commented. Although adipose tissue senescence has been observed in humans with obesity and in mouse models of obesity, the pathways driving this process are unclear.

In their newly reported study, Ramasamy and colleagues identified a novel role for the enzyme aldose reductase (akr1b3 in mice, and AKR1B1 in humans) in response to high-fat feeding in mice. Their studies showed that AR promotes induction of senescence in subcutaneous inguinal white adipose tissue in wild-type (WT) mice fed a high-fat diet.

To determine whether the AR pathway affected obesity in HFD-fed mice, and to establish its relationship to senescence and lipolysis, WT mice were fed an HFD for 11 weeks, followed by three weeks of continued HFD, plus treatment using either the AR inhibitor (ARI) zopolrestat (zop) or vehicle (potassium bicarbonate buffer used to dissolve zop). All the animals were male, had free access to water and food, and were subjected to 12-hour light/dark cycles. For a study in human subjects, researchers obtained cDNA samples of subcutaneous fat from fasted lean and fasted subjects with obesity.

The study results showed that in animals fed an HFD there was a significant increase in AR and the senescence marker Cdkn2a expression in all tissues, when compared with results in mice fed normal chow. Glycerol, non-esterified free fatty acid (NEFA), and triglycerides measured from plasma after a four-hour fast revealed significantly higher NEFA levels in HFD-fed mice when compared with the chow-fed mice. Analysis of cDNA samples from human subjects with obesity showed also increased expression of AR and senescence marker.

Increased expression of aldose reductase and senescence in the adipose tissue of humans and mice with obesity were demonstrated, the team wrote. In the animals given the aldose reductase inhibitor, zop, however, the collective data suggested thatthe treatment enhanced lipolysis and attenuated HFD-induced weight gain and scAT senescence.

Separately, the team carried out an analysis of Akr1b3 knockdown mice (Akr1b3-/- animals) that were fed an HFD. The resulting data also indicated that Akr1b3-/- HFD-fed mice are protected from HFD-induced obesity and that protection is linked to attenuation of senescence markers and enhanced adrenergic pathway-driven lipolysis in scAT, the authors noted. Genetic deletion of Akr1b3 or pharmacological blockade of AKRIB3 with zopolrestat reduced HFD-induced obesity, attenuated markers of adipose tissue senescence, and increased lipolysis.

They concluded, AKR1B1/Akr1b3 modulation of senescence in subcutaneous adipose tissue contributes to aberrant metabolic responses to high-fat feeding Our data demonstrate that AR gene expression increases in subcutaneous adipose tissue of humans and mice with obesity and that an inhibitor of AR attenuates weight gain, reduces senescence, and promotes lipolysis in HFD-fed mice; these data pave the way for the testing of these inhibitors as therapeutic adjuncts in treating patients with obesity.

AdventHealth senior vice president and CSO Steven R. Smith, MD, an expert in this areathough not linked to the reported researchfurther commented, This is an important discovery, and the data is compelling. Today, we dont have good medicines that target dysfunctional adipose tissue. Im very excited by this work; these findings should compel scientists to find drugs that impact this novel pathway and could be used to treat both obesity and diabetes.

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Enzyme that Promotes Diet-Induced Obesity Could Point to Inhibitor Therapy - Genetic Engineering & Biotechnology News

If you feel like the drugstore's vitamins and supplements section is constantly expanding, you're not imagining it. The global dietary supplements market is expected to grow about nine percent between 2021 and 2028 to be worth a whopping $128 billion. With so many options to choose from (fish oil! omega-3s! vitamin A!), it's getting harder and harder to be a discerning consumer. Are those green horse pills hocked by your friendly neighborhood influencer actually life-changing? Do you really need to supplement all of the B vitamins?

While supplement labels may lure you into buying purchasing with big promises like "stress reduction" and "better sleep," it's important to be skeptical and do some preliminary research to see if a certain ingredient actually delivers on said promises. The U.S. Food and Drug Administration (FDA) does not approve vitamins and supplements; it simply inspects manufacturing practices and steps in if a certain supplement becomes a public health concern. So some companies make dubious claims and get away with it. One recent consumer review found that 46 percent of supplements don't keep their lofty promises.

Basically, it pays to be a Skeptical Susan when you're perusing the supplement aisle of the drugstore. But to make things a bit easier, we talked to registered dietitian and supplement researcher Anne Danahy, RDN, founder of Craving Something Healthy, and Kelly LeVeque, CN, a holistic nutritionist and best-selling author, to spill on what supplements you should consider adding to your cartand how to determine whether a product is actually right for you.

Dietitians are a big fan of telling you to "eat your vitamins," and Danahy is no exception. "[Everyone] should consider whether there are gaps in their diet that can be filled with food before turning to supplements," says Danahy. "The nutrients in whole foods are present in balanced amounts and as part of a whole package with protein, carbs, healthy fats, fiber, antioxidants, etc. All of these work synergistically in your body, so always start with a well-balanced diet." Basically, most people should try upping their intake of certain foods before resorting on a pill to make up the difference.

That said, certain people might struggle to meet their needs through diet alone, whether it's due to a health condition (like Celiac disease) or their particular eating plan. Vegans, for example, have more limited sources of brain-boosting B12 since it's most commonly found in animal foods. In cases like these, supplementation can be incredibly helpful to close nutritional gaps. Pregnant people should also take a folic acid supplement and other prenatal vitamins to support their baby's development and reduce the risk of birth defects.

Maybe you've heard that5-HTP can help you calm the heck down when you'remajorlystressing or that melatonin can support a good night's sleep. While there often is some evidence to support these touted benefits, it's essential to make sure you're addressing lifestyle factors that may also contribute to these issues, says Danahy. If work keeps you busy around the clock, for instance, can you try stress-management strategies like exercise, meditation, gardening, or reading before reaching for a supplement? If the answer is "no," that's totally finebut the question is worth asking.

"Even if someone is in good health, I'd recommend assessing their risk for certain health conditions because of their lifestyle or family history," says Danahy. "For example, someone with a family history of heart disease and blood pressure that's starting to creep up may want to think about omega-3 fish oil, beetroot powder, or certain antioxidants."

If this sounds like you, ask your doctor what they think about supplementation based on your personal family history. This isn't a one-size-fits-all situation.

According to Danahy, most folks could benefit from vitamin D. "It's hard to get enough from your diet unless you eat a lot of salmon, egg yolks, and fortified milk," she says. "This is also a vitamin that most people aren't deficient in, but many people have suboptimal levels."Vitamin D has many essential functions, including helping your body absorb calcium (which is critical for bone health), reducing inflammation, and promoting mental well-being. In other words, it's pretty darn importantand worth thinking about.

Daily recommended intake:600-800 IUs per day (15-20 mcg).

If you're living and breathing right now, you've probably heard the hype surrounding omega-3s. "Omega-3 or fish oil is another one I often recommend for middle age-plus. It can help reduce blood pressure and triglycerides, but I also like it because it supports cognitive health and has anti-inflammatory effects," says Danahy. She caveats that eating food sources of omega-3slike salmon, sardines, and fatty fish two to three times per weekwill still be a better option than supplementation.

Daily suggested intake: 1.1 grams for women; 1.6 grams for men (for reference, a 2-ounce serving of farmed salmon contains about 1.5 grams of omega-3s)

"[Magnesium] is involved in more than 300 biochemical reactions in your body, so it helps support everything from bones and muscles to glucose and blood pressure to DNA and RNA synthesis," says Danahy. "You can take it anytime, but some people feel it helps them relax in the evening if they take it after dinner." The mineral is also essential for heart health because it supports nerve, cell, and muscle health. She recommends magnesium glycinate, a form of magnesium that's slightly easier for the body to absorb. (FYI, magnesium appears in foods including spinach, black beans, and almonds.)

Daily suggested intake: 310-360 milligrams per day for women (depending on age and pregnancy), and 400-420 milligrams for men (depending on age).

LeVeque, for one, is a big fan of the multivitamin to cover all your bases. They can be a good way of consuming a variety of macro and micronutrients without paying for individual vitamins.

There's a caveat, though: Multivitamins come in many varieties, so you will need to consult a doctor, dietitian, or other trust health professional about which blend makes sense for you based on factors like your age, diet, current medications, and whether or not you're pregnant. Harvard Health recommends reading the label and choosing one that contains your daily recommended allowance of its various vitamins and minerals and features the United States Pharmacopeia (USP) seal of approval on the label (an indication of the purity and strength of a given vitamin).

Daily suggested intake:Varies per vitamin.

Long story short: Supplements aren't nearly as straightforward as they seem. So if you have lingering questions, make sure to check in with your primary care doctor. There's no use in spending big at the drugstore if it's not making a significant impact on your everyday health and well-being.

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Im an RD and These Are the Supplements You Can Feel Good About Spending Your Money On - Well+Good

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Gestational diabetes is a type of diabetes that can occur during pregnancy among women who didn't already have diabetes.

It's on the rise and experts are worried.

Just last week, the Centers for Disease Control and Prevention (CDC) pointed out in a new study that there has been a 30% increase in gestational diabetes mellitus (GDM) the official term for gestational diabetes among women who gave birth between 2016 and 2020.

The agency noted that the gestational diabetes rate has risen with increasing maternal age, body mass index prior to pregnancy and plurality, meaning the number of live births per pregnancy (twins, triplets, etc.).

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The rates of gestational diabetes ranged from 4.7% in Mississippi to as high as 12.6% in Alaska in 2020, according to the CDC study.

"About 50% of women with gestational diabetes go on to develop Type 2 diabetes," the CDC signaled.

A pregnant woman visits the doctor. The rate of gestational diabetes mellitus (GDM) varied by a mother's race, the CDC said in a new study. (iStock)

It also said that the rate of GDM varied by a mothers race, with the highest rate in non-Hispanic Asians at 14.9% and lowest in non-Hispanic Black women at 6.5% among the six largest race and Hispanic-origin groups studied, according to the recent report.

"During pregnancy, the mothers hormones compete with the hormones produced by the placenta and causes insulin activity to be weakened or becomes less sensitive," said Sue-Ellen Anderson-Haynes, national spokesperson for the Academy of Nutrition and Dietetics, which is headquartered in Chicago.

"When this happens, the mother cannot keep blood sugars in a normal range and often needs medical intervention to keep it steady during pregnancy."

"This is called insulin resistance," she added.

"When this happens, the mother cannot keep blood sugars in a normal range and often needs medical intervention to keep it steady during pregnancy."

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There are key steps that can be taken to try to prevent it ahead of time.

Research has shown that some ways to reduce the risk of developing GDM include seeking the guidance of a registered dietician nutritionist (RDN) to help with diet and lifestyle changes to safely reduce blood sugar levels, Anderson-Haynes said.

She encourages women before they get pregnant to maintain a healthy weight "by eating nutritious foods and engaging in regular physical activity most days of the week," which can "reduce the risk of development of GDM."

Also, "be mindful of the foods you eat," she said.

THESE ARE THE BEST IMMUNE-BOOSTING FOODS, ACCORDING TO NUTRITION EXPERTS

Try "limiting fried food, ultra-processed foods like potato chips, fries, refined carbohydrates like white rice, foods high in fat particularly saturated fat processed meats and foods high in added sugar such as sugar-sweetened beverages," Anderson-Haynes added.

It is always wise to eat "a balanced diet of grains, fruits, vegetables, dairy or dairy alternatives and protein foods." (iStock)

"Instead, look to eating a balanced diet of grains, fruits, vegetables, dairy/dairy alternatives and protein foods."

She said the nutrition management of GDM is somewhat similar to that of Type 1 diabetes mellitus (caused by an autoimmune reaction in which the pancreas does not produce enough insulin) as well as Type 2 diabetes mellitus (caused by insulin resistance due to weight gain and lifestyle factors).

The type of foods she recommends are high in fiber, healthy dietary fats, low-fat dairy (or dairy alternatives) and lean protein with an emphasis on a low glycemic index.

THE BEST VEGETABLES FOR YOUR HEALTH, ACCORDING TO NUTRITIONISTS

She also recommended eating carbohydrates that raise the blood sugar slowly certain starchy vegetables, fruits, whole grain breads, rice pasta, etc, as well as lots of non-starchy vegetables such as green leafy veggies, carrots, peppers and more.

"Nutrition individualization is key," she said. "There is no exact number of carbs, fat, protein, etc. that everyone should eat. This is also true for those with diabetes or pre-diabetes."

But if moms develop gestational diabetes mellitus during pregnancy, Anderson-Haynes says their OB-GYN can refer them to a multidisciplinary team that includes an endocrinologist, a maternal-fetal health specialist and an RDN who is also a certified diabetes care and educational specialist.

A nurse takes a blood sample from a pregnant woman. Sometimes, insulin is needed if diet and lifestyle medications don't control blood sugars. (iStock)

"For many women, GDM can be managed with diet and lifestyle interventions."

Sometimes, however, insulin is needed if these modifications do not control the blood sugars, according to the American Diabetes Association Standards of Medical Care in Diabetes.

After pregnancy, those women with GDM should follow up with a diabetes health care team at their postpartum visit, which is usually 6-8 weeks after pregnancy.

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The team ideally includes an endocrinologist and an RDN who specializes in womens health and diabetes.

Health care providers and patients both need to act fast when there is a diagnosis of GDM to prevent the development of type 2 diabetes.

Treatment therapies will be individualized.

While some women may need medication to manage their high sugars, others may need only diet and lifestyle management, she noted.

The good news is Type 2 diabetes is preventable with research showing it can go into remission with medically supervised intensive treatment, Anderson-Haynes said.

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She recommends some nutrition "pearls" of wisdom to follow to stay healthy.

"Simple tips include: focus on plant foods (fruits, vegetables, nuts, seeds and whole grains), limit fried and ultra-processed foods, foods with added sugar and sugar sweetened beverages."

Mother and baby are doing well, a pregnant mom learns during a doctor's visit. The CDC's new study found that about 50% of women with gestational diabetes go on to develop Type 2 diabetes. (iStock)

And dont forget to exercise most days of the week, have good sleep hygiene and manage stress appropriately.

Adults should aim for a daily intake of 1.5-2 cups of fruit or the equivalent, according to the 2020-2025 Dietary Guidelines of America.

And women should limit added sugar intake to 6 teaspoons (25 grams of sugar), while men should limit their intake to 9 teaspoons (36 grams of sugar) every day, according to the American Heart Association.

THESE ARE THE BEST FOODS FOR YOUR HEART, EXPERTS SAY

"Dried fruit is higher in sugar than whole fruit because the sugar is more concentrated since the water is removed," Anderson-Haynes said.

"Fruit has natural sugar and is good for you since it provides lots of nutrients like fiber and antioxidants."

"Go easy on smoothie bowls and fruit drinks."

Too much fruit, though especially at one serving can lead to spikes in blood sugars if not balanced with other nutrients.

FRUIT OR VEGETABLE? TAKE THIS QUIZ TO TEST YOUR HEALTHY FOODS KNOWLEDGE

"So go easy on smoothie bowls and fruit drinks," she advised.

Lastly, she said that health care providers and patients both need to act fast when there is a diagnosis of GDM to prevent the development of type 2 diabetes.

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For more information, she recommends the Academy of Nutrition and Dietetics website, the American Diabetes Association site or the "How an RDN can help with Diabetes" website when searching for the guidance of an RDN.

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Gestational diabetes is on the rise: Here are nutrition tips to prevent and treat it - Fox News

There's a new podcast that I just started listening to that's great so far. It's called "Fed Up," and it focuses on exposing the diet industry, which is one of my favorite areas of content. It specifically explores the "F-Factor diet," its controversial creator Tanya Zuckerbrot, and the ongoing battle between Tanya and her devotees vs. those who have claimed that the diet made them seriously ill and those, like social media blogger Emily Gellis, who have tried to amplify those voices and warn the public. So far, they've released two free episodes and another few behind a paywall. The official website for the podcast describes it like this:

When Emily Gellis hears rumors of people suffering horrible side effects from a trendy diet she springs into action. Armed with over a hundred thousand Instagram followers, Emily launches a social media crusade to expose F-Factor and its founder, Tanya Zuckerbrot. It's the start of a feud that will attract trolls, lawyers, and, eventually, national media all because of fiber. From Wondery, this is a story about wealth, wellness, and influence narrated by Casey Wilson.

What is the F-Factor diet? Well, the "F" stands for "FIBER", and the diet focuses heavily on eating as much fiber as you possibly can.

According to Refinery29:

F-Factor is a high-protein, high-fiber diet that is intended to be used as a weight-loss regimen. According toits website, "The F-Factor approach focuses on combining lean proteins with high-fiber carbohydrates, which are low in calories and keep you feeling full throughout the day." Zuckerbrot, a registered dietician, claims that, while on the F-Factor diet, typical feelings of hunger and deprivation that are usually associated with weight loss are eliminated. That's because, according to F-Factor, "the more fiber a food has, the more full you will feel after eating, leading you to consume less throughout the day. In addition, fiber has zero calories so you get to fill up without filling out."

This controversy over the diet first came to light in the spring and summer of 2020, and got a good deal of press at the time, with stories in the New York Times, the Daily Beast, and Refinery29.

The Daily Beast, for example, describes the beginnings of the controversy, when users began sharing their negative experiences with the diet with Gellis:

Starting last spring [2020], Gellis Lande says she began receiving hundreds of complaints about the F-Factor dietand its line of bars and powders allegedly causing health issues such as cramping, bloating, gas, and rashes, along with more serious allegations about people having to have part of their colon removed, and accusations that F-Factor led some who used the program to develop eating disorders.

Refinery29 explains that once Gellis began receiving these complaints, she felt she needed to warn others about the detrimental effects F-Factor was having:

According to the posts on Gellis's Instagram, former F-Factor users say the alleged side effects of consuming the products include things like migraines, nausea, vomiting,urinary tract infections, rashes, painful bloating, and even heavy metal poisoning. Customers have been questioning whether or not F-Factor's products contain high levels of lead, too.

Zuckerbrot has denied all of these accusations and is fighting back against what she has called "cyberbulling."

Daily Beast explains:

Zuckerbrot, who was known as much for her nutrition counseling as she was for posting photos of her glamorous life on Instagram, pushed back hard, insisting that F-Factor's products and diet are safe.

"Not one doctor of any 'alleged victim' ever contacted the company or spoke to the media elsewhere. These 'victims' never showed any proof that their symptoms were caused by F-Factor products," a spokesperson for F-Factor toldThe Daily Beast.

Refinery29 has also presented Zuckerbrot's objections to the accusations:

In a statement provided to Refinery29 on August 25, Zuckerbrot said: "We are proud of our company and of the hundreds of thousands of our customers and clients who have used the F-Factor diet and products safely for good healthand nutritious diet. The F-Factor Diet book was first published over 14 years ago, and it has been endorsed by countless nutritionists and physicians.Out of 174,000 distinct orders in the last2+ years,we have had only 50 health-related complaints, less than .03% of total orders, and we will always work with our customers to identify and resolve any issue they're having to ensure they can use our product safely.We have facts and science to support our results."

There are currently two lawsuits pending regarding this controversy, as twice now, Zuckerbrot has brought defamation charges against Gellis. Page Six explains:

In a new court filing, seen by Page Six, Zuckerbrot alleges: "Gellis's social media misconduct has caused Zuckerbrot to suffer reputational damage and devastating emotional distress. Zuckerbrot fears for her safety and the safety of her family based on Gellis's unhinged, malicious, and harassing Instagram posts."

Zuckerbrot's current lawsuit, filed in New York Supreme Court on March 3, also alleges that claims made by Gellis online including that Zuckerbrot and her supporters were targeting her and her unborn baby daughter while she was heavily pregnant are false.

In September 2021, Gellis said on Instagram that Zuckerbrot "is behind the hate accounts that bully me relentlessly."

Zuckerbot asserts in her lawsuit that this statement was untrue, writing, "Gellis is accusing Zuckerbrot of paying people to go after Gellis, a criminal activity, thus it is a false and defamatory statement."

I can't wait to hear the rest of the podcast, and anxiously await the next episode. If you're interested in learning more, too, check it out here.

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Great new podcast about the controversial F-Factor diet - Boing Boing

It's predicted that 2022 will see the most number of weddings since 1984 with some 2.5 million couples tying the knot. That's a lot of people potentially trying to shed weight before their big day.

The good news is that even with a limited timeline until you walk down the aisle, it's still possible to lose weight fast and safely. "Typically weight loss is losing one-to-two pounds a week. Working on weight loss efforts for a month and a half you could lose up to 12 pounds," says Jeanette Kimszal, RDN, NLC, Root Nutrition & Education. "Weight loss does not have to be hard when you focus on your goals."

Nicole Swingle, RD, echoes this sentiment, saying, "While you may be stressed out about your wedding coming up and losing weight in time, it is possible to lose weight even when you're a month out from your big day."

For more, check out these five simple tips to drop 10 pounds or more before you say "I do."

Time to eat the rainbow, friends. One strategy "to lose weight when you have a time crunch is to increase your vegetable consumption to help you have more dietary fiber, which will help keep you fuller for longer and positively impact your gut health," says Swingle. "When you feel fuller, you are less likely to eat."

Kimszal agrees. "Adding at least one serving of vegetables to each meal will help to increase your fiber and nutrient intake," she says, highlighting that this can help with weight loss.

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Swingle shares that one simple way to lose weight before your wedding day is to stop eating out at restaurants those last 30 days leading up to your nuptials. "This is extremely effective for weight loss, as eating out adds a tremendous amount of calories and sodium without you realizing it," she says. "By reducing how often you eat out, you are reducing the amount of salt retention and calories to help remain in a calorie deficit and help the scale tip back down."

"One way to lose weight is by looking at your diet and seeing how much protein you are taking in," says Kimszal, noting that you should aim to have lean protein at each meal.

As we've previously reported, to stay fit or lose weight, men who work out for 45 minutes three to five days a week need about 0.45 gram per pound, and women with the same activity level need 0.35 gram per pound. Read more on how much protein you need in your weight loss diet plan here.

Not only is it incredibly bad for your health, but it wreaks havoc on your waistline, too. "Cutting out soda and other sweetened beverages can help you lose weight," says Kimszal.6254a4d1642c605c54bf1cab17d50f1e

Along with regular soda, ditch diet soda, too. "Many people turn to diet sodas for weight loss, but they can have the opposite effect," says board-certified obesity expert Sylvia Gonsahn-Bollie, MD, the lead physician at Embrace You Weight & Wellness in a 2021 story for Eat This, Not That!

"Lastly, assessing your hunger on a scale of 1-10 before you eat can help you to lose weight because it forces you to stop and ponder if your body is truly hungry or if you are bored and want food," advises Swingle. "This facilitates weight loss by reducing the amount and how often you eat." While you nosh, chew slowly, observe your inner experience, and follow more of these smart habits to promote mind-body connection.

Remember, perspective is key. "Don't let weight loss be your end goal. Focus on how you feel. Do you feel you are more energetic when you get up? That is what is most important," says Kimszal. And on your wedding day, feeling energized and excited is far more important than if you squeeze into a smaller suit size or were able to get another inch tailored off the waist of your wedding dress.

Perri O. Blumberg

Link:
5 Easy Ways To Lose 10 Pounds Before Your Wedding Eat This Not That - Eat This, Not That

High blood sugarknown as hyperglycemiais associated with type 2 diabetes and can be very dangerous if left untreated. "As medical science has advanced, there has become a big push to get tighter and tighter control of blood sugar levels," says John P. Cunha, DO, FACOEP. "The highs and lows needed to be smoothed out to get as close to normal physiology as possible. This has become the mantra for diabetic care. Just like an elite athlete who is always training, the person with diabetes always needs to be working to maintain normal blood sugar levels." Here is how to reduce high blood sugarfast. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Diet is very important for keeping blood sugar levels in the safe zone. "Save soda pop and juice for when you need to treat low blood sugar," says Megan Asterino-McGeean, BSN, RN, CDCES. "Our blood sugars mimic our carbohydrate intake. Eating too many carbs increases sugar levels. That's why consistency is key. Be choosy. Nutrient-dense, high-fiber, complex carbs are a better everyday choice than simple processed carbs. Processed carbs don't occur naturally and tend to be located in the middle of the grocery store."

Constant stress and anxiety can spike blood sugar levels thanks to the stress hormone cortisol. "In healthy people, cortisol fluctuates naturally throughout the day, spiking in the morning and falling at night," says Joshua J. Joseph, MD, endocrinologist and researcher at The Ohio State Wexner Medical Center's Diabetes and Metabolism Research Center. "But in participants with type 2 diabetes, cortisol profiles that were flatter throughout the day, had higher glucose levels. Most people with Type 2 diabetes know the importance of exercising regularly, eating a healthy diet, and getting plenty of rest. But stress relief is a crucial and often forgotten component of diabetes management. Whether it's a yoga class, taking a walk or reading a book, finding ways to lower your stress levels is important to everyone's overall health, especially for those with type 2 diabetes."

Getting the right amount of quality sleep (seven hours a night for healthy adults) is incredibly important for helping keep blood sugar down. "So, firstly, you're releasing less insulin when you're sleep-deprived," says Matthew Walker, PhD, director of the Center for Human Sleep Science at the University of California, Berkeley. "But what little insulin you do release is not instructing those cells to open up the channels to take away the monsoon of the glucose that's flowing in the channels of the body. So on both sides of the glucose regulation, on the release of insulin, to instruct cells to absorb glucose, and on those cells themselves to be sort of instructed by insulin, those cells became less sensitive to the insulin signal. And so, as a consequence, your overall ability to deal with glucose became far more degraded, and blood glucose remained higher, which sets you on a profile of looking pre-diabetic."6254a4d1642c605c54bf1cab17d50f1e

Getting some movement throughout the day, no matter how small the amount, is highly effective in lowering blood sugar. "It's important to be active, but that can be tricky depending on your lifestyle or any health conditions you have," says Asterino-McGeean. "So aim to move more than yesterday. If that's all you can do, it still counts. If you can't do 30 minutes at a time, focus on five- or 10-minute increments instead. Try that once a day. Move up to twice and then three times each day when you can tolerate more. If you're starting a new exercise routine, talk with your provider, physical therapist or trainer first to make sure you're doing it safely."

"The fastest way to bring down your blood sugar (glucose) levels is to take insulin, but this should only be done as prescribed by a doctor," says Dr. Cunha. "The next quickest way to lower blood sugar is to exercise. But if your blood glucose is above 240 mg/dl, you should check your urine for ketones. If ketones are present, exercise may not be recommended."

Ferozan Mast

Link:
The #1 Thing to Do to Reduce High Blood Sugar Eat This Not That - Eat This, Not That

Express News Service

The 20th century saw diets becoming the holy grail of ultimate lifestyle. Fads with varying results have been obsessing people for decadesthe Atkins diet, South Beach diet, vegan diet, ketogenic, paleo diet, zone diet, Dukan diet, the 5:2 diet, etc. have led to the booming diet and weight loss industry to become a $71 billion industry. Adding to the plethora is the pegan diet which combines the paleo diet and veganism. The theory here is that opposites attract.

The pegan diet combines the unprocessed food our hunter-gatherer ancestors ate with plant-based food. The principle behind this diet is that it is nutrient-rich. Whole foods reduce inflammation, maintain blood sugar levels and keep the body in age-appropriate peak condition. The pegans must ensure 75 percent of their food is plant-based and the other 25 per cent lean meats. Plant-based foods have high amounts of antioxidants and fibre, which promotes digestion and gut health.

Though the diets focus is on vegetables and fruits, it is assumed that moderate amounts of meat, certain fish, nuts, seeds, and some legumes make the combo a better bet. Of course, say no to heavily processed sugars, oil, and grain. The difference between the pegan diet and others is that it is not an immediate solution or even a short-term diet, but instead must be lifelong. And one advantage is that though it tells you what to eat, it doesnt tell you how much.

The following items are recommended All vegetables and fruits, mostly low-glycemic fruits like cherries, strawberries, pears and apples. Dairy alternatives without added sugar, such as coconut yoghurt Eggs, nuts and seeds except peanuts Oils rich in healthy fats, such as avocado or olive oil Organic, grass-fed sustainably raised meats and poultry Fish, with low-mercury content, such as anchovies, salmon, and sardines One cup a day of beans, lentils, black rice, quinoa

Benefits of pegan diet Lowers blood sugar and reduces the risk of Type II diabetes and heart disease. Recommends nutrient-loaded foods and avoids processed food.

What the diet prohibits Bread, grain Dairy products, including milk, cheese, ice cream, or yogurt Foods with added sugar or a high glycemic index Processed foodsThe downside to it is that cooking time is longer. Having sustainably raised meat and fish to meet proteins makes it an expensive diet to follow. Since it skips almost all legumes and grains, the body is robbed of Vitamin B and fibre. Also health supplements become mandatory due to the lack of calcium and protein from dairy products. Added disclaimer: Studies say diets dont work 95 per cent of the time.

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Deconstructing the Pegan - The New Indian Express

Scan the aisles of any bookstore and you will find a multitude of diet books, from general healthy eating cookbooks to specific or clinical how-to books focusing on various dietary regimens, such as gluten-free and ketogenic. If one were to read them all, it would be very confusing indeed. Some forbid fats, while others warn against carbohydrates and sugars; some encourage a narrow range of particular foods, while others specifically ban certain items. In a year or two, these books will be available at your local thrift shop, priced at $1 each. Thats because, like the diet recommendations that came before them, many of these diet guidelines will soon be abandoned, either because they dont work or because they have been replaced by the next popular food regimen.

In Anxious Eaters: Why We Fall for Fad Diets, I and my coauthor Kima Cargill examine fad diets from the perspectives of anthropology, psychology, and nutrition to understand why they are popular, why they often fail, and why they are replaced by the next diet du jour. While most analyses of diets focus on the content of the diet and how it affects the physical body, we wanted to understand the social context of diets. Diets do not become socially salient in a vacuum; diets, bodily practices, and nutritional belief systems are crafted by cultural narratives. They are almost always of their time and place and are rational when examined within a cultural system.

As one example, the paleo diet has cycled through many cultural tropes to reach its current ideological statefor an ideology is exactly what it has become. Paleo started in the 1930s with a belief that ancient or tribal diets could restore health with whole, natural foods ideally suited to the biological body. From the 1960s through the 1990s, academic data on ancient and modern hunter-gatherer diets further emphasized the traditional reliance on whole foods with meat as a source of protein and few processed foods consumed. In recent decades, the diet has morphed into a cultural power-house: the earlier meat-centric, low-carb, high-fat Atkins diet adopted paleo principles and then lent credence to the keto fad. The emphasis on whole and natural foods overlaps with clean and gluten-free diets, supports the Whole30 fad, and even validates beliefs about so-called food addiction, because targeted, disallowed foods are labeled dangerous and addictive. The paleo concept remains popular because it easily shifts into and supports other diet fads. Because so many of these principles overlap, its now possible to buy cookbooks that promise to fulfill the entire roster of dietary goals: clean, keto, paleo, Whole30, easy, and family friendly.

Paleo is also popular because the cultural meanings attached to going paleo signify social status, identity, and wellness. Many people believe that evolutionary nutrition promises optimal health, but its difficult to reconstruct ancient diets because of the incomplete nature of the archeological record and because much of humans diverse omnivorous diet does not fossilize. The practice of paleo encourages women and families to adopt the diet to ensure healthier children, so paleo becomes a part of good parenting and a form of virtue signaling. Moreover, because the paleo diet is expensive, it also allows the well-off to enjoy a favored diet while validating class barriers; it strictly forbids the processed foods, starches, sugars, and fast foods presumed to make up the diet of the poor. And likely because of the emphasis on meat eating, paleo has been adopted by body-builders and by men who belong to male-dominance, alt-right, or white supremacist groups. The mashup of paleo, keto, and meat-eating seems to appeal to aspirational men who wish to be perceived as in control, hegemonic, and virile.

In other words, the meaning of paleo now extends far beyond the idea that natural foods can heal a damaged modern body; instead, a paleo lifestyle is believed by some to transform the eater into a member of an idealized social categorya powerful male, an economically successful citizen, or a good parent. The diet rationale has shifted from biological to cultural, and at each node of social performance, the diet meets psychological needs.

When examined together, its clear that fad diets really arent about the food, but they do signal group belonging and self-identity two qualities central to the psychological health of most humans.

Each of the fad diets we examine in Anxious Eatersaddresses socially important goals. They provide an identity, because what we eat serves as a symbol to others about who we are and who we wish to be. Fad diets provide status because they rely on performance of a perfected self and often require expensive ingredients that signify wealth. Adopting these diets provides a sense of bodily purity by consuming supposedly healthy foods and avoiding those considered to be bad. And it demonstrates a capacity for self-control, a value much esteemed in American culture. Because of this control, fad diets promise transformation into the identity one desires, the body one values, and the lifestyle one aspires to. Finally, most of these diets retain legitimacy by convergencetheir precepts are similar, so once youve tried one, youre primed for the next. Paleo encourages belief in keto, gluten-free, and clean diets. When examined together, its clear that fad diets really arent about the food, but they do signal group belonging and self-identitytwo qualities central to the psychological health of most humans. And because they fulfill social (if not nutritional) goals, fad diets make cultural sense.

Janet Chrzanis an adjunct assistant professor of nutritional anthropology at the University of Pennsylvania.

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Opinion: Why We Fall for Fad Diets | TS Digest | The Scientist - The Scientist

The 80/20 rule is a magic formula that allows you to find a balance between healthy eating and treat foods.

Here's a look at how this method promises to help you reach your ideal weight without depriving yourself.

No more diets, which, in the end, usually make you gain back the weight you lost anyway.

The 80/20 method aims to help you rebalance your diet long term. It is not really even a diet, but a new set of eating habits to adopt.

The main objective is to lose weight and especially to stabilise your weight, with no more yo-yo dieting or piling on the pounds as soon as you start eating normally again.

The rule is simple.

It involves making sure that 80% of your meals are healthy, balanced recipes, while the remaining 20% can be "pleasure foods."

With this approach, you are entitled, for example, to two "cheat meals" per week.

This method is based on the Pareto principle.

According to this rule, described by the Italian economist Vilfredo Pareto, about 80% of consequences are produced by just 20% of causes.

Such observations can also be seen in the world of work, in economics and in food.

The method requires eating a balanced diet 80% of the time.

As such, fruit, vegetables, vegetable proteins, legumes, meat or fish will make up 80% of your meals.

You must eat a variety of foods, in appropriate quantities, and avoid overly processed foods as much as possible.

For the remaining 20% of meals, you can relax and indulge yourself with a rich diet, but one that brings you pleasure. From burgers to chips, chocolate and pizza, there are no forbidden foods as long as the quantities remain reasonable.

To boost the effects of this new regime, add in some exercise, such as walking, running or yoga. AFP Relxnews

Originally posted here:
Diet not working? Reach your ideal weight with the 80/20 rule - The Star Online

Dive Brief:

Despite a comprehensive scientific report that pointed to recommendations for people to eat more fruits and vegetables and cut down on red meat, the latest edition of the Dietary Guidelines for Americans did not specifically recommend people adopt plant-based diets.It recommends people cut back on saturated fat and eat leaner proteins, but there is nothing specific that says a plant-based diet is a better option.

Unlike the Dietary Guidelines, which are updated and republished every five years, a White House Conference on Hunger, Nutrition and Health is not something that happens on a schedule. In the video announcement for this years conference, President Biden said he is committed to taking bold action to ease access to healthy food and end hunger, as well as preventatively combat diet-related disease.

This petition is looking for another chance for plant-based food to come to the center of federal nutrition policy.

The Physicians Committee for Responsible Medicines petition to center the conversation around plant-based eating was the result of a policy discussion on a video call last month. More than 100 people, including physicians, dietitians, nurses, teachers, university professors, public health professionals and firefighters participated, the group said. Some also submitted written recommendations.

With the overwhelming evidence of the role of meat and dairy in chronic disease, it is imperative the Biden-Harris administration advance policies not only to reduce and eliminate the consumption of these foods but also to encourage the further adoption of plant-based diets, Dr. Neal Barnard, the groups president, said in a statement.

Plant-based eating is likely to be discussed at the conference access to fresh fruits and vegetables and increasing their consumption rates are perpetual issues in expanding better nutrition but it has yet to be seen how much of a role it will play.

There has recently been a movement toward making plant-based food more available through government programs.Some plant-based meat companies have gone through the process for their products to be more easily used in school cafeterias. A provision in the House version of the still-pending 2023 Defense Department budget bill would create a pilot program to require plant-based options to be available at some military bases.

Regardless, any amount of discussion is just discussion even if it happens at the White House. Plant-based diet advocates need to convince policymakers, companies and, most importantly, consumers to make different choices for change to be made.

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Why a medical group wants plant-based diets discussed at the White House - Food Dive