Category Archives: Diet And Food

Mississippi Department of Health officials threatened to turn Donna Harris' eight-week weight loss challenge into six months behind bars, but now the state stands accused of putting the First Amendment on a diet.

Harris, a personal trainer and fitness expert, has run a Facebook page since 2018 dedicated to encouraging healthy eating habits. Earlier this year, she launched a small side business, offering one-on-one diet coaching and weight loss tips to anyone willing to pay $99 to participate in an eight-week contest where participants could compete to shed the most pounds. Before it could even start, however, the state government shut it down.

On January 22, Harris received a cease-and-desist letter from the Mississippi Department of Health. Talking about healthy eating on Facebook and getting paid to do it, the department said, could trigger a $1,000 fine and up to six months in jail. In the eyes of the state, Harris was an unlicensed dieticianand apparently enough of a threat to public safety that she might need to be put behind bars.

"When I learned I would have to cancel my weight-loss class, I was devastated," said Harris in a statement. "People were counting on me and they were so excited about learning how to lose weight in a healthy way, and they were so disappointed when I told them I was not going to be able to go through with the program."

Harris wasn't pretending to be a licensed dietician. In fact, her Facebook page and website both specify that she isn't one. Anyone willing to pay her for advice on eating healthier was engaged in a voluntary transactionone that has little to do with the state government's interests.

In a lawsuit filed this week on Harris' behalf, the Mississippi Justice Institute, a nonprofit law firm, argues that Mississippi's overzealous enforcement of its dietician licensing law violated Harris' First Amendment rights.

Aaron Rice, the group's director, is particularly galled by what happened when Harris asked the state what information she could legally provide without a license. She was told to stick to "government-approved guidelines, like the food pyramid," Rice says. "So you can engage in government-approved speech, but not non-government-approved speech?"

Getting a permission slip to speak freely about healthy diets is no easy task in Mississippi. It requires a bachelor's degree and more than 1,200 hours of supervised practice. Starting in 2024, the license will require a graduate degree. Harris actually has one of thosea master's degree in occupational therapy, to go along with her bachelor's degree in nutrition and food sciencebut not the one the state will soon require.

Mississippi is not the only state to require that dieticians be licensed, and this is not the first time a state has gone to extreme lengths to enforce its mandatory permission slip regime. In 2017, Florida Department of Health officials ran a sting operation to catch Heather Kokesch Del Castillo giving out unlicensed diet advice online. She, too, was threatened with jail time. A judge rejected a subsequent challenge to the state's dietician licensing laws brought on Del Castillo's behalf by the Institute for Justice, a libertarian law firm.

"Laws that restrict who can give dietary advice clearly implicate the First Amendment," says Paul Sherman, a senior attorney with the Institute for Justice. "If the government wants those laws on the books, it bears the burden of justifying them."

States get away with regulating all sorts of economic activity via occupational licensing laws, in part because of the so-called "professional speech doctrine," a legal practice in which courts have held that governments may limit or compel speech under the guise of regulating business activity. But the U.S. Supreme Court knocked down the professional speech doctrine in a 2018 ruling that overturned a California law requiring pregnancy centers to tell women where they could get an abortion.

Sherman says that the 2018 rulingNational Institute of Family and Life Advocates v. Becerrawas a "game-changer" that has caused lower courts to begin to grapple with how occupational licensing laws may run afoul of the First Amendment too. He predicts there will be more litigation in that space.

Rice notes that Mississippi has a reputation for being one of the most obese states in the nation, as well as one of America's highest incarceration ratestwo things that won't be improved by treating unlicensed dieticians like serious criminals.

"Telling healthy adults what they should eat or buy at the grocery store is a freedom we all have as Americans," he says, "whether we are paid for that speech or not."

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A Mississippi Woman Gave Diet Advice Without a License. The State Threatened To Throw Her in Jail. - Reason

Diet plans and salads go together like movie theaters and popcorn you don't often find one without the other. And for good reason, with the former: Salads can be beneficial both for meeting your nutritional needs and helping you toward a weight-loss goal.

A salad diet can help you lose weight if you follow a few simple guidelines.

Credit: fcafotodigital/E+/GettyImages

Here's what you need to know about salad diets, including the best salad recipes to try for your specific diet plan.

Adopting a salad-based diet isn't a magic bullet for dropping pounds, but incorporating salads into your eating plan will help you follow the most successful recommendations for weight loss.

Two separate meta-analyses on diet and weight loss, one published September 2017 in Perspectives in Psychological Science and one published January 2018 in Medical Clinics of North America, had the following recommendations regarding food intake:

Following a salad diet plan allows you to follow these recommendations daily by incorporating at least one large salad per day.

Salads are a smart addition to just about any eating plan because they typically feature a variety of vegetables, which are high in nutrients and low in calories. Salads can help you lose weight as part of a healthy, balanced, reduced-calorie diet.

A salad diet plan doesn't necessarily mean you need to eat salad for breakfast, lunch and dinner, but it should include one really big salad every day. This approach is recommended by many nutrition and exercise professionals alike.

All salads are not created equal, though making sure your salad choices keep you full without excess calories is key. When following a salad diet for weight loss, build your salad using the following steps.

Step 1: Choose Your Greens

When choosing the base for your salad, go with the greens that satisfy your taste profile. If you like blander greens, opt for a simple chopped romaine or spinach. If you like more variety in flavor, choosing a greens mix that contains arugula, kale and field greens may be a better option.

Including protein-packed foods in your salad is a surefire way to making sure your salad is satisfying and maximizes fullness after a meal. A review published June 2015 in the American Journal of Clinical Nutrition found that including 25 to 30 grams of protein per meal led to improvements in weight management and appetite.

When choosing animal-based protein sources, go for leaner options if weight loss is your goal. Chicken breast, lean cuts of pork, shrimp, salmon and hard-boiled egg will provide plenty of protein while minimizing fat intake. For reference, according to the USDA, a 3-ounce serving of cooked lean chicken breast provides 27.3 grams of protein, while a 3-ounce serving of wild Atlantic salmon provides 21.6 grams of protein.

Plant-based sources of protein, like tofu and beans, are also a great option.

Step 3: Add Supporting Veggies

While greens are normally the best choice for the base of your salad, other veggies can play a strong supporting role. Salads should contain veggies from varying categories to increase the nutrition profile of the meal. The easiest way to ensure you're getting a variety is to "eat the rainbow."

Any veggies can be used in a salad. With the base being salad greens, adding veggies that are red, purple, orange or yellow will round out your meal. Red or orange peppers, carrots, beets, sweet potato and tomatoes are just a few options. If you have a tendency to like your salad a little sweeter, adding fruit is a wonderful option as well.

Step 4: Consider Crunchy Ingredients

Now that you have your salad base of greens, protein and supporting veggies, add some other crunchy ingredients to make the salad fun and satisfying. Regardless of what eating plan you're following, there are plenty of options.

For those following a lower-carb diet, options like nuts, seeds and cheese crisps are tasty options. Traditional items like croutons and pita chips are also great options. Crunchy additions do tend to be more calorically dense than other ingredients, so be sure to measure servings sizes first.

Step 5: Use Dressing to Increase Satisfaction and Nutrition

Most people on a salad diet for weight loss assume skipping salad dressing is helpful, but it can reduce your enjoyment of the meal and create a reduction in vitamins and minerals provided by all the nutritious veggies in the salad.

A small study published October 2017 in the American Journal of Clinical Nutrition found those who ate salads with a soybean oil dressing absorbed nutrients better than eating the same salad without dressing. Participants used about 2 tablespoons of dressing, which is the standard serving size for most dressings.

Many store-bought dressings may contain added sugar, so check nutrition labels and measure out serving sizes to keep calories and sugar in check.

Add your salad ingredients into a large bowl to ensure ingredients are evenly distributed, then toss with your dressing. Mixing ingredients and plating afterward will make the salad more enjoyable and will provide a restaurant-style experience.

If you're using a salad diet for weight loss, you may already be following another popular diet plan. Many include lots of veggies, and using salads for meals can be helpful. Here are some salad recipes that fit with each of the following plans.

Keeping carbs low on these plans is key to success. This Keto Carnitas Salad is flavorful and delicious while providing only 3 net carbs per serving.

This paleo diet focuses on whole, unprocessed foods, which can be time-consuming to make. But this Paleo Charred Lemon Skirt Steak Salad takes only 20 minutes between prep and cook time.

While salad may seem like a lunch staple, you can really eat it any time of day to reap the healthy benefits.

It can be difficult to meet your protein needs when following a vegan diet, but this Simple Vegan Taco Salad packs 20 grams of protein into each serving.

When thinking about salads that fit the Mediterranean diet, feta cheese immediately comes to mind. Try this Crunchy Tuna & Feta Salad for a twist on the traditional fare.

Want more healthy recipes? Download the MyPlate app and get simple, tasty meals and snacks tailored to your nutrition goals.

This Simple Vegetarian Chef's Salad uses kidney beans and egg in place of meat. It provides a whopping 25 grams of protein per serving.

The DASH diet for high blood pressure calls for lots of veggies and whole grains. If you're looking for a break from the traditional base of greens, this Salmon and Broccolette Superfood Salad is worth a try.

This Paleo Citrus-Basil Chicken Salad fits the criteria for Whole30 and provides 32 grams of protein per serving.

Like the DASH diet, the cholesterol-conscious TLC diet focuses on lots of fruits and veggies. This Asparagus and White Bean Dinner Salad provides 21 grams of protein while skipping the meat.

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Salad Diet Plan for Weight Loss: Benefits and Recipes to Try - LIVESTRONG.COM

Studies point to yes, so long as you're willing to commit.

March6, 20206 min read

Opinions expressed by Entrepreneur contributors are their own.

The following article is based on excerpts from Ben Angel's book, Unstoppable: A 90-Day Plan to Biohack Your Mind and Body for Success. Buy it now from Amazon | Barnes & Noble | iBooks | IndieBound. And be sure to order The Unstoppable Journal, the only journal of its kind based on neuroscience, psychology and biohacking to help you reach your goals.

Youre on the right track if youre working on your diet to give you optimum performance. You understand the negative impact of processed foods and the inflammation sugar can cause in your body, but youre wondering if the ketogenic diet is the best choice to keep your energy levels up for the day ahead.As defined on Medical News Today, "The keto diet is an eating plan that focuses on foods that provide a lot of healthy fats, adequate amounts of proteinand very few carbohydrates. The goal is to get more calories from fat than from carbs." For most people wanting to shed some pounds and kick the sugar habit, its a win-win call to action, and the ketogenic diet is a great, therapeutic way to get you started and see results.

There are other benefits as well. Researchers are now using the ketogenic diet alongside cancer treatments to help reduce blood glucose, which in turns reduces the insulin hormone that can cause complications in certain cancers. As that same Medical News Today summary notes, "In a 2013 meta-analysis of 13 different randomized controlled trials, researchers found that people following ketogenic diets lost twopoundsmore than those following low-fat diets over oneyear." People on the diet also experienced a significant drop in levels of total cholesterol, low-density lipoprotein (LDL), or "bad" cholesterol, and triglycerides, as well asan increase in high-density lipoprotein (HDL), or good cholesterol.

Its also been proven that the ketonescreated in our liver help create a protective barrier for neurological functions. Many scientistsare now using it in Alzheimer's studies, with excellent results.Thats obviously very promising and motivating, but is this diet for everyone?

Related: 5 Ways Entrepreneurs Can Maintain Keto on the Road

Keto-endorsing nutritioniststeachtheir clients to recognize that if youre already struggling with low energy, brain fog, fatigue and anxiety, the amount of time you put into preparation and mental fortitudemay push you over the edge. In other words,you may fail before you even begin.

There is a way to identify where a person currently sits on the continuum of resiliency I call The "Identity Gap Formula For Success." It takes a comprehensive approach by factoring in triggers that impede our ability to have unstoppable energy, focusand drive through biohacking. I represent this through identity types in the same way a battery is charged. There are four identity types:the Catalyst, Synergist, Guardianand Defender. Our goal should beto ensure our physical and psychological energy is above 50 percent,which is where the Synergist and Catalyst reside astate in which we are conscious creators who aremotivated, focused and driven. But its the Defender and Guardians who should think twice about taking on a new dietary challenge.

If you are currently procrastinating, making excuses or experiencing intense fatigue or depression, then you are most likely a Defender. Youre in self-preservation mode because youve run out of physical and emotional energy, like when your mobile phone turns on battery-savemode. You may make rash decisions or find yourself acting out of character because you are no longer operating from your prefrontal cortex, which is in control of personality, rational thinking and emotional control. The Guardian is not much better, since they are only operating at 25-50 percentof their capacity. They are barely protecting their energetic resources to get through their day.

The keto diet features a "detox"period when you begin. The first week or two can cause side effects known as the keto flu. This is a time when you often betray symptoms of illness since your body is burning off the last reserves of glucose in your blood. You should start to feel better after a couple of weeks, but if you still feel awful, you may not be properly fueling your body.

As a Defender or Guardian type, you cannot maintain this new stressor, and you will likely fall off the program, experiencing that infamous "hangry"by eating carbsand processed sugars just to feel better again. Then, of course, you beat yourself up for failing before even beginning.

There is a way, though, to get the help you need. First, youll need to start slowly cleaning up your diet by getting rid of sugars and highly processed carbs, so the drop in blood-glucose energy isnt so drastic that it triggers intense brain fog. Guardians and Defenders can then begin to incorporate intermittent fasting, which has many benefits,such as weight loss, increased growth of human growth hormones, lowerblood-glucose levels, better insulin resistanceand even a lighter wallet.

Then, by working closely with a functional-medicine doctor, you can find out the root cause of your lack of energy, focus, brain fog, depression and anxiety. Functional medicine looks deeper into the causation of your illness, which could actually be side effects of food intolerance, inflammation or medication you may be on. A functional-medicine doctor can also look closely at any essential mineral or vitamin deficiencies you may be experiencing that can mimic psychological disorders.The keto diet can be the next best step for you, as long as you easeinto the process by working on your diet and slowly incorporating intermittent fasting.

Synergists and Catalysts are prime identities that could easily segue into the keto way of eating and gain its many neurological and physiological advantages, in addition to employingintermittent fasting as a great way to stack its many benefits. As with any eating protocol, its all about personalization. Do whats right for you,and adjust as you need to.

Related: 5 Products to Help You With the Keto Diet

Are you ready to become unstoppable?

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Can the Keto Diet Give You a Mental Edge? - Entrepreneur

What is your fitness routine right now?

A typical training routine for me is two hours of cardio per day and one additional hour of strength training or core. I spend a lot of time at the Alaska Rock Gym. They have everything I need, from a StairMaster to a treadmill to weights. Then I reward myself after my workouts with some climbingits my treat for finishing my workout. Running on the treadmill facing the climbs is a motivator for me. I also do regular hikes in the mountains near my house.

What do you do for weight training?

Primarily legs and core. Tons of squats and crunches, which I do every day. I also do upper body a few times a week. I try to constantly do micro workouts. At work, every time I see a patient, Ill go into my office afterwards and do some curls before seeing the next patient. I also installed a pull-up bar in the clinic, so every time I walk by I do some pull-ups.

One thing I know about expeditions is that the food isnt exactly gourmet. What do you pack to eat to fuel yourself?

On the mountain there's a lot of meat and rice, some of which we get at tea houses on the way to base camp, and some of which our expedition cook makes. I bring plenty of snacks from home. Primarily things that give you energy. Im a big fan of peanut butter and Snickers bars. When the altitude starts to hit me, I find I cant choke down a Clif Bar or protein bar, so its usually softer stuff that Im taking in.

I assume that differs from your diet at home. Youre probably not eating Snickers every day?

Yeah, thats for sure. Ive been in training for the last year, so Ive really tried to clean up my diet a lot. I eat very little sugar. Mostly vegetables, lean meats, and protein shakes.

When youre mushing, youre responsible for feeding both yourself and the 14 dogs. How do you juggle that? Ive heard the dogs need roughly 10,000 calories a day when theyre racing.

On the Iditarod trail, I eat when the dogs eat. The dogs primarily eat beef and fish. Thats also how the dogs get a lot of their water content, because the protein is frozen, and we essentially make a goulash for them by heating snow until its melted and boiling. I cook their food in that. They usually eat four times a day. At that point, its easiest for me to heat vacuum-sealed meals for myself. Things like shepherd's pie, pasta, and soup. Im focused more on the dogs' nutrition on the trail.

Whats the biggest challenge associated with running in the Iditarod?

Sleep deprivation. Thats really the hardest part. I usually stop for six hours at a checkpoint, which is considered a large amount of rest; the elite mushers will take between two and four hours at a checkpoint. At least two hours of that time is spent taking care of the dogs and melting snow to get water. Taking care of each and every paw. Rubbing sore muscles. Just really obsessing over the health of the dogs so they can get you through this thousand mile adventure. You just don't get a lot of sleep. You also can't plan on storms that are going to hit and how that might affect your race plan.

A selfie of Daugherty.

How do you come down from events of this magnitude? A Netflix binge? A half-marathon?

Ill sleep for 12 hours a day for two or three days after the Iditarod. I feel like I cant get enough sleep and cant get enough food. I usually lose five to 10 pounds on the trail. And being a father of five whos gone for this event, coming down usually means reconnecting and spending meaningful time with my family.

Whats next after the Iditarest?

Im taking my daughter and her friends up Mount Rainier this summer. Then in June 2021, my son wants to climb Denali for his senior trip, and were training to do that together. Ive already climbed it once before. After that, I have a few more of the Seven Summits to do. From an adventure standpoint, those are my big goals right now.

This interview has been edited and condensed for clarity.

Real-Life Diet is a series in which GQ talks to athletes, celebrities, and everyone in-between about their diets and exercise routines: what's worked, what hasn't, and where they're still improving. Keep in mind, what works for them might not necessarily be healthy for you.

John Karangis wakes up at the crack of dawn to train, then heads into the office to invent new Shake Shack menu items.

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The Real-Life Diet of an Iditarod Musher, Who Eats When His Dogs Eat - GQ

For all of these reasons and more, we are excited to give Noom our highest rating in 2020 as our first choice among Popular Diets.

OVERLAND PARK, Kan. (PRWEB) March 06, 2020

TopConsumerReviews.com recently gave its highest rating to Noom, a popular diet and weight loss program that focuses on psychology to help people make healthy choices that last.

While theres no time quite like the New Year for a renewed interest in shedding some unwanted pounds, how to lose weight is a popular search term year-round. Even though its tempting to jump on the bandwagon with the latest fad diet promising to drop 10 pounds by next week, the most effective weight loss plans usually focus on slow and steady changes that dieters can maintain over long periods of time. Although there will always be get thin quick! schemes out there, a number of Popular Diets available today absolutely deliver when it comes to healthy weight loss. As always, it is recommended that people consult with their primary care physician before undertaking any new, significant changes to their eating and exercise habits, to avoid injury or any complications with medications or other factors.

If youve seen Noom advertised on TV or social media and wondered if it could help you to lose weight once and for all, the answer is a resounding yes!, enthused Brian Dolezal of TopConsumerReviews.com, LLC. Advertised as the last weight loss program youll ever need, Noom takes a strictly app-based approach to helping you tackle the obstacles that may have prevented you from being successful with losing weight in the past. Youll be given daily tasks that invite you to address the psychology behind your habits - like emotional eating, avoiding exercise, or self-sabotage - so that you can first become aware of them and then work step-by-step to address them in healthy ways. This is one of the only Popular Diets on the market today that includes mentoring with two real-life coaches, giving you personalized insights and feedback on your unique journey to health. Plus, unlike restrictive weight loss plans that cut out all of your favorite foods, Noom doesnt consider any food as off-limits. Instead, youll focus on flexible eating, and everything in moderation. Thousands of people have successfully used Noom to lose weight, and it can work for you too. For all of these reasons and more, we are excited to give Noom our highest rating in 2020 as our first choice among Popular Diets.

To find out more about Noom and other Popular Diets, including reviews and comparison rankings, please visit the Popular Diets category of TopConsumerReviews.com at https://www.topconsumerreviews.com/populardiets/.

About NoomNoom, Inc., a leader in mobile health coaching, combines the power of technology with the empathy of real human coaches to deliver successful behavior change at scale. With the largest number of health coaches nationwide, Noom's direct-to-consumer weight loss and fitness mobile behavior change programs have reached more than 47 million users across the globe. Noom offers curricula across the acuity spectrum and now features programs for pre-hypertension, hypertension and diabetes management in addition to its flagship weight loss and diabetes prevention programs. Noom has offices in New York City, Seoul and Tokyo.

About TopConsumerReviews.comTopConsumerReviews.com, LLC is a leading provider of reviews and rankings for thousands of consumer products and services. From Popular Diets to Personal Trainers and Online Fitness Programs, TopConsumerReviews.com delivers in-depth product evaluations in order to make purchasing decisions easier.

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Popular Diet Plan Looking Great with Top 5-Star Rating from TopConsumerReviews.com - PR Web

TUPELO At 5:15 every Monday morning, rain or shine, Terry Miller of Tupelo walks into the group exercise room at the North Mississippi Medical Center Wellness Center and gears up for spin class.

The 56-year-old Itawamba County native turns down the lights, straddles an exercise bike, adjusts his headset mic, and cranks up the music. The bleary-eyed participants mount their bikes, and for the next 45 minutes, Miller guides them on a grueling, sweat-soaked simulated ride, calling out commands and words of encouragement Come on, dig! You got this! from his spot at the front of the pack.

When class is over, Miller cools down and suits up for his day job as a family nurse practitioner at West Tupelo Medical Clinic. Miller said his daily regimen begins long before spin class, and ends before some people have had supper.

Im usually up before 3, he said. I do about a 30-minute Bible study and Im usually at the Wellness Center by 4. Ill run or workout on the stair machine or swim for a while before we start. Last Monday I swam a mile before class. Most nights Im in bed by 8.

Millers spin class mixtape often includes songs from Christian recording artists, and his words to the group, while never overtly religious, are always encouraging. Miller said he is careful to walk the line between positivity and proselytizing.

Sometimes people say they feel like theyve been to church, Miller said with a smile. My playlists are pretty hard and heavy, but Ill throw in a song from Sidewalk Prophets now and then. I have to be careful what I say, but sometimes Ill just let the spirit lead me.

Miller, who has been an instructor at the Wellness Center almost from its beginning, said he once struggled with weight-related health issues.

It goes back to high school, he said. My nickname was Big Un. I was around a 46-inch waist and weighed over 250 pounds. I was very obese.

Miller said he started trimming down in college, and when the Wellness Center opened he started attending, and then leading classes.

This was back in the Jane Fonda aerobics era, he said. I started attending classes and I found them so enjoyable that I started teaching them. I get a great deal of satisfaction from seeing folks doing well, wanting to improve their lives, and teaching keeps me accountable.

Miller said his long career in health care further motivates him to stay fit and healthy, and to help others do the same.

A big part of it is my patients, he said. I see heart disease and diabetes; I see so many unhealthy people. For my comments to be valid, I have to practice what I preach. If Im a 300-pound man telling them they need to exercise and lose weight, they wont really listen.

While a firm believer in the adage, You cant out-train a bad diet, Miller said hes not beyond the reach of the occasional food-related temptation.

Im what you might call a closet eater, he said. My wife and I follow the Levitical food laws: no pork, no scavengers; only clean meat and lots of nuts and salads. We dont eat beef, and I try to stay off sweets. But if I go to my mother-in-laws house and shes made a pound cake, Im gonna eat a piece.

Miller said stress often plays a role in poor dietary habits.

Even now, if I have a particularly challenging day at work, Ill tend to overeat, he said. Then Ill have to work out extra hard so it wont show. I dont deprive myself; I just try to let my healthy habits outweigh the unhealthy ones.

While some view exercise as a form of punishment, Miller said working out provides rewards that cant be gained in any other way.

I dont consider it suffering, he said. I do it because it feels good. You do have to be disciplined and sometimes its uncomfortable getting out of bed at 3 in the morning when its dark and cold outside. But exercise brings me true joy, and at certain times I get high during my workout when the endorphins kick in.

Miller said he sees diet and exercise not just as hedges against disease, but as expressions of his faith.

I think if youre going to serve the Lord the way he expects, then taking care of your body helps you go longer and do more, he said. It guards the area where the temple resides.

Miller said as long as he is able, he sees no reason to slow down.

I get asked all the time, When are you going to retire? he said. Its up to what the Lord chooses, but I have no thoughts of retiring. As long as I can, I want to help people get healthy.

Read more:
Practicing what he preaches: Terry Miller sees diet, exercise as expressions of his faith - Northeast Mississippi Daily Journal

Can adopting the Mediterranean diet lower the risk of depression? The Mediterranean diet has gained a lot of popularity in recent years and is being frequently recommended by health professionals as a model for healthy eating. There are multiple studies supporting the claims that eating in the same way people do in the Mediterranean region lowers the risks of heart disease, certain types of cancer, and Alzheimer's. Moreover, the Mediterranean diet is fairly easy to adopt and isn't restrictive, which makes it a sustainable long-term nutritional strategy for many people.

And now it turns out that adopting the Mediterranean diet substantially lowers the risk of depression. The results of a huge recent obsevational study of 1.5 million people across the world has shown 'compelling evidence' that adhering to the Mediterranean diet does lower the risk of depression over time by as much as 24 per cent. Conversely, people who ate the opposite of the Mediterranean diet, i.e. a diet high in processed, fried, and sugary foods, were at a higher risk of developing depressive symptoms.

The Mediterranean diet is basically is a diet rich in vegetables, olive oil, healthy carbs, and healthy protein such as fish. It does not exclude any food group, but involves a reduced consumption of red meat (no more than several times a month), a moderate intake of healthy carbs (grains, nuts, and legumes), and plenty of fresh salad. The increased fish intake (at least twice a week) improves Omega-3 levels, which are essential for all kinds of processes, including healthy brain function.

One of the most important features of the Mediterranean diet is the consumption of olive oil, which has been linked to many health benefits, especially for your heart. If in doubt, simply swap your butter for olive oil whenever possible.

The Mediterranean diet is also all about fresh ingredients and quick cooking (especially grilling), so it naturally is a diet without much sugar or processed food.

So, if you want to try the Meditarranean diet, consider taking the following steps:

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Does the Mediterranean diet really lower the risk of depression? - Real Homes

Low-carb diet reverses ageing and here's how the process happens.

Highlights

With increasing awareness around health day by day, there are a number of diets which are gaining repute. These diets are significant not just for weight loss, but also a number of health benefits associated with them. One of the popular diets is the low-carb diet, which basically captures the essence in the name itself. A new study suggests cutting down on carbohydrates may be beneficial for the brain as well. The research says that a low carbohydrate diet has the potential to prevent, and even reverse the age-related effects within the human brain.

The study was published in the journal PNAS in an article titled 'Diet modulates brain network stability: a biomarker for brain ageing, in young adults'. The study was conducted using neuroimaging led by Stony Brook University professor and lead author Lilianne R. Mujica-Parodi, PhD. The research had both good and bad results for people following the low-carb diet.

"What we found with these experiments involves both bad and good news. The bad news is that we see the first signs of brain ageing much earlier than was previously thought," said researcher Mujica-Parodi. "However, the good news is that we may be able to prevent or reverse these effects with diet, mitigating the impact of encroaching hypometabolism by exchanging glucose for ketones as fuel for neurons," she added.

(Also Read:Low Carb Versus Low Fat: Should You Follow These Diets For Weight Loss?)

The results of the study are significant in the sense that the different kinds of diets could have linkages to the kind of fuel provided to the brain. Further, the effects of brain ageing emerged at age 47, with the most rapid degeneration happening at age 60. But these effects can be battled by having a low-carb diet or drinking ketone supplements to provide the brain with greater energy.

"We think that, as people get older, their brains start to lose the ability to metabolize glucose efficiently, causing neurons to slowly starve, and brain networks to destabilize. Thus, we tested whether giving the brain a more efficient fuel source, in the form of ketones, either by following a low-carb diet or drinking ketone supplements, could provide the brain with greater energy. Even in younger individuals, this added energy further stabilised brain networks," added Mujica-Parodi.

Thus ketones provide greater energy to cells than glucose, even when the fuels are same in calorific value. The benefits of this on heart health have been highlighted many times, but this new research provides the first evidence for equivalent effects in the brain.

"This effect matters because brain ageing, and especially dementia, are associated with 'hypometabolism,' in which neurons gradually lose the ability to effectively use glucose as fuel. Therefore, if we can increase the amount of energy available to the brain by using a different fuel, the hope is that we can restore the brain to more youthful functioning," said Mujica-Parodi.

(Also Read:6 Low Carb Dinner Ideas You Can Try At Home to Lose Weight)

Thus, if you want to reverse the process of brain ageing, low-carb diet is the way to go. This diet can be easily incorporated into the diet with some easy and delicious low-carb recipes. Here are some recipes that you can try.

Excerpt from:
Low-Carb Diet: How It Reverses Brain Ageing & Recipes To Try - NDTV Food

Stanley Hazen, M.D., Ph.D.

Cleveland Clinic researchers have identified a gut microbe-generated byproduct phenylacetylglutamine (PAG) that is linked to development of cardiovascular disease, including heart attack, stroke and death. The study was published in Cell today.

Phenylalanine is an amino acid found in many foods, including plant- and animal-based protein sources like meat, beans and soy. The researchers led by Stanley Hazen, M.D., Ph.D., chair of the Department of Cardiovascular & Metabolic Sciences in Lerner Research Institute and co-section head of Preventive Cardiology & Rehabilitation in the Miller Family Heart, Vascular & Thoracic Institute found that when phenylalanine is broken down by microbes in the gut, it produces a byproduct (metabolite) that ultimately shows up in blood called phenylacetylglutamine (PAG) that contributes to heart disease.

Over the past decade there has been an increasing amount of data to suggest that gut microbes play a role in health, especially as it relates to heart disease, said Dr. Hazen, who also directs the Cleveland Clinic Center for Microbiome and Human Health. We found that blood levels of PAG contribute to cardiovascular disease risk in a couple of different ways.

Analyzing samples from more than 5,000 patients over three years revealed that elevated PAGln levels predicted subjects who went on to experienced adverse cardiac events like heart attack and stroke in the future, and also in those with type 2 diabetes (an independent risk factor for cardiovascular disease). Animal model and microbe transplantation studies suggest the gut microbe-produced PAG can play an important role in driving cardiovascular disease.

The researchers also analyzed whole blood, platelet-rich plasma and isolated platelets from patient samples to understand how PAG affects cell processes. They then analyzed animal models of arterial injury to see how PAG induced cellular changes manifest into disease. Dr. Hazen and his team found that PAG enhanced platelet reactivity and clotting potential, which increases the likelihood of blood clots, a major cause of adverse cardiac events like heart attack and stroke.

Part of the reason we were so interested to have made this discovery is because we found that PAG binds to the same receptors as beta blockers, which are drugs commonly prescribed to help treat cardiac diseases. said Hazen. We believe our findings suggest that some of the benefits of beta blockers may be attributed to preventing PAG related activity. Beta blockers have been widely studied and are prescribed to many cardiac patients, but, to our knowledge, this is the first time that this mechanism has been suggested as an explanation for some of their benefits.

Administering beta blockers to animal models with elevated PAG was shown to reverse cardiovascular endpoints driven by PAG. Additionally, researchers found that using gene editing technology or drugs to block PAG receptor signaling significantly reduced clotting activity.

Dr. Hazens team has expanded our understanding of specific gut microbial pathways that participate in diabetes and heart disease, and the potential for targeting them for treatment, said Dr. Ahmed A.K. Hasan, a program director at the National Heart, Lung, and Blood Institute, part of the National Institutes of Health. Overall, this study uses novel tools, and shows how the food we eat is linked, via gut microbes, to our health, and disease risks. It could help personalize cardiovascular medicine in the future.

Ina Nemet, Ph.D.; Prasenjit Saha, Ph.D.; and Nilaksh Gupta, Ph.D., are co-first authors of the present study, which was supported by the National Heart, Lung, and Blood Institute (part of the National Institutes of Health) and the Leducq Foundation.

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Cleveland Clinic Researchers Discover a New Diet-Associated Gut-Microbe Metabolite Linked to Cardiovascular Disease - Health Essentials from Cleveland...

The very low carb, high fat ketogenic diet may provide various health benefits, including increased energy, weight loss, improved mental function, and blood sugar control (1).

The goal of this diet is to achieve ketosis, a state in which your body and brain burn fat as their main source of energy (1).

Fat adapted is one of many terms associated with this diet, but you may wonder what it means.

This article explores fat adaptation, how it differs from ketosis, its signs and symptoms, and whether its healthy.

The keto diet is based on the principle that your body can burn fat instead of carbs (glucose) for energy.

After a few days, a diet very low in carbs and high in fat puts your body in ketosis, a state in which it breaks down fatty acids to form ketone bodies for energy (1).

Fat adapted means that your body has reached a state in which it more effectively burns fat for energy. Keep in mind that this effect needs more research.

To enter ketosis, you normally eat no more than 50 and as few as 20 grams of carbs per day for several days. Ketosis may also occur during periods of starvation, pregnancy, infancy, or fasting (2, 3, 4).

Fat adaptation may start any time between 4 and 12 weeks after you enter ketosis, depending on the individual and how strictly you adhere to the keto diet. Notably, endurance athletes may adapt even sooner (5, 6, 7, 8, 9).

Fat adaptation is thought to be a long-term metabolic transition to burning fat instead of carbs. Among keto adherents, burning carbs for energy is known as carb adapted.

Most people following non-keto diets could be considered carb-adapted, although their bodies use a mixture of carbs and fats. The ketogenic diet shifts this balance to favor fat burning.

Fat adaptation has been seen in endurance athletes who follow the keto diet for up to 2 weeks, then immediately restore carb intake before a competition (5, 6).

However, fat adaptation in non-athletes has not yet been studied.

Most people burn a combination of fat and carbs, but those on the keto diet primarily burn fat. Fat adaptation is a long-term metabolic adaptation to ketosis, a state in which your body more efficiently metabolizes fat as its main energy source.

As you enter ketosis, your body begins to draw from its fat stores and dietary fat to convert fatty acids into ketone bodies for energy (1, 3).

At first, this process is often inefficient. When youre still in the initial stages of the keto diet, a sudden carb increase can easily throw you out of ketosis, as your body prefers burning carbs (1, 3).

In comparison, fat adaptation is a longer-term state of ketosis in which you consistently derive most of your energy from fat given your changes in diet. This state is believed to be more stable, as your body has transitioned to using fat as its main energy source.

However, this effect is mostly limited to anecdotal evidence and has not been studied readily in humans. Therefore, fat adaptation as an efficient and stable metabolic state is not currently supported by scientific evidence.

Theoretically, once you reach a fat-adapted state, you can introduce carbs into your diet for short periods of 714 days which allows your body to easily burn fat for energy once you return to a ketogenic diet.

However, most of this effect is limited to speculation or anecdotal reports.

People who might want to pause the keto diet for short periods include endurance athletes who may need the quick fuel that carbs supply, or those simply wanting a short break to accommodate events like the holidays.

Fat adaptation may be particularly appealing for these individuals, as you can reap ketos benefits shortly after you transition back to the diet.

However, while keto cycling may provide flexibility, its benefits for athletic performance are disputed. Some reports find that it impairs your bodys ability to metabolize carbs in the short term (10).

Thus, more research is needed on the short- and long-term health effects of this eating pattern.

Fat adaptation is a long-term metabolic state in which your body uses fat as its main source of energy. Its considered more stable and efficient than the initial state of ketosis you enter upon adopting the keto diet.

Although the signs and symptoms of fat adaptation are primarily based on anecdotal accounts, many people report experiencing fewer cravings and feeling more energized and focused.

The onset of fat adaptation is not well described in scientific literature, though there is some evidence of it in endurance athletes (5, 6).

While a few studies have shown these effects, theyre limited to a timespan of 412 months. Thus, comprehensive, long-term studies on fat adaptation are needed (7, 8, 9).

Keto enthusiasts claim that decreased appetite and cravings are one of the signs of being fat adapted.

While the hunger-reducing effects of ketosis are well documented, the duration of this state varies from study to study. As such, theres insufficient scientific evidence to support the notion that fat adaptation definitively reduces cravings (11, 12).

One study commonly cited by keto enthusiasts involves 20 middle-aged adults with obesity who were placed on a controlled, phased diet for 4 months. Its worth noting that ketosis in the study resulted from keto combined with a very low calorie diet (13, 14).

This initial keto phase, which allowed only 600800 calories per day, continued until each participant lost a target amount of weight. Peak ketosis lasted 6090 days, after which the participants were placed on diets that incorporated balanced macronutrient ratios (13, 14).

Food cravings dropped significantly over the course of the study. Whats more, during the 6090-day ketogenic phase, the participants didnt report the typical symptoms of severe calorie restriction, which include sadness, bad mood, and increased hunger (13, 14).

The reason for this is unknown, but researchers believe it could be linked to ketosis. These findings are compelling and warrant further study in larger groups of people (11).

However, you should keep in mind that extreme calorie restriction can damage your health.

The ketogenic diet was initially devised to treat children with drug-resistant epilepsy. Interestingly, children have a greater capacity to effectively use ketone bodies for energy than adults (15).

Ketone bodies, particularly one molecule called beta-hydroxybutyrate (BHB), have been shown to protect your brain. While not entirely clear, the effects of BHB on the brain could help explain the increased focus that long-term ketogenic dieters report (15).

All the same, more research is needed into this effect and its relationship to fat adaptation.

Some people also claim that fat adaptation improves your sleep.

However, studies suggest that these effects are limited to specific populations like children and teens with morbid obesity or those with sleep disorders (16, 17, 18, 19).

One study in 14 healthy men found that those on a ketogenic diet experienced increased deeper sleep but reduced rapid eye movement (REM) sleep. REM sleep is important because it activates brain regions associated with learning (20).

As such, overall sleep may not have improved.

A different study in 20 adults found no significant correlation between ketosis and improved sleep quality or duration (13, 14).

Thus, further research is necessary.

Though advocates claim that fat adaptation improves sleep, increases focus, and decreases cravings, research is mixed. Its also worth noting that fat adaptation isnt well defined in scientific literature. Therefore, more studies are needed.

Due to a lack of comprehensive research, the long-term health implications of the keto diet arent well understood.

One 12-month study in 377 people in Italy found some benefits, but fat adaptation was not described. Furthermore, the participants didnt experience significant changes in weight or fat mass (21).

Whats more, a study in over 13,000 adults linked long-term carb restriction to an increased risk of atrial fibrillation an irregular heart rhythm that can lead to serious complications like stroke, heart attack, and death (22).

Yet, those who developed the condition reported a much higher carb intake than what keto allows (22).

On the other hand, a 24-week study in 83 people with obesity revealed that the keto diet improved cholesterol levels (23).

Overall, more comprehensive long-term research is necessary.

The keto diet can be difficult to maintain. Short-term effects include a cluster of symptoms known as the keto flu, which includes fatigue, brain fog, and bad breath (15).

Plus, some reports indicate the diet could be associated with liver and bone damage (15).

Over the long term, its restrictions may trigger vitamin and mineral deficiencies. It may also impair the gut microbiome the collection of healthy bacteria living in your gut and cause unpleasant side effects like constipation (24, 25).

Additionally, given that very low carb diets are associated with an increased risk of atrial fibrillation, those with heart conditions should consult their physician before implementing keto (22).

Whats more, one case study in a 60-year-old man cautioned against the keto diet for those with type 2 diabetes, as he developed a dangerous condition called diabetic ketoacidosis though the man also incorporated periods of fasting after a year on the diet (26).

Finally, people with gallbladder disease should not adopt this diet unless directed to do so by a healthcare provider, as increased fat intake can exacerbate symptoms like gallbladder stones. Prolonged intake of high fat foods can also increase your risk of developing this illness (27).

Although more research is needed on the effects of fat adaptation, long-term keto dieting may be unsafe for those with heart conditions, type 2 diabetes, or gallbladder disease.

Fat adaptation is a long-term metabolic adjustment to ketosis, a state in which your body burns fat for fuel instead of carbs. Its commonly claimed as one of the benefits of the keto diet.

Fat adaptation is said to result in decreased cravings, increased energy levels, and improved sleep. It may also be more stable and efficient than initial ketosis.

Nonetheless, more research is needed to not only determine the long-term effects of the keto diet but also how fat adaptation works.

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Fat Adapted: What Does It Mean? - Healthline