Category Archives: Diet And Food

The pegan diet requires that 75% of your nutritional intake is plant-based and only 25% of products from animals that are raised naturally, pastured and grain-fed, and unprocessed, statesCleveland Clinic. Further simplified, it requires the dieter to eat a minimum of five cups of vegetables, four servings of carbohydrates, three proteins, two fats, and a dairy substitute daily, per Womens' Health Magazine.

Things that are prohibited in the pegan diet are beer, milk, and starchy vegetables with a high glycemic index. Beans, peas, and lentils, which are important protein sources for vegans, are not required in the pegan food regimen. Some believe, per Women's Health Magazine, gluten has no place in the pegan diet, but Dr. Hyman (via Forbes) states that not everything gluten-free is healthy. The restriction on grain foods deprives the body of fiber that is essential for the body's continued health. The necessary fats for the body come from unprocessed sources like olive oil, nuts, avocados, olives, and seeds (if rendered in the form of an oil that needs minimal processing), per WebMD.

Dr. Hyman, the physician and author credited with the pegan concept, sought after and created a middle ground between two extremes to form a diet that is more sustainable. As such, the paleo diet meets the vegan diet halfway, to form the pegan diet.

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Everything You Need To Know About The Pegan Diet - Mashed

Several years ago, Jennifer Lopez and Alex Rodriguez made headlines for going on a no-sugar diet. Since then, posts about going on a no-sugar diet have randomly popped up on social media. And, given how much staying power this eating plan seems to have, its understandable to be at least a little curious about the no-sugar diet and what it involves.

While it seems obviouswhat is a no-sugar diet, exactly? Can you really have no sugar on a no-sugar diet? Are fruits OK or does everything sweet need to be weeded out? Nutritionists break it all down.

Its important to get this out there upfront: Theres no set definition for a no-sugar diet. There may be several variations depending on where you're getting your information from, says Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy.

Keatley notes that some no-sugar diets call for an elimination of all added sugar, sugar from fruit, as well as milk sugars. But, he points out, the most common variation is to get your added sugar intake down to zero. (Added sugar, in case youre not familiar with it, is sugar thats added to foods vs. naturally occurring in them.)

Sowhy are people doing this, again? There are a few different reasons. We have so much research that shows sugar is a pro-inflammatory food, and inflammation is a root cause of many different health conditions, says Jessica Cording, R.D., C.D.N., a dietitian and health coach, and author of The Little Book of Game-Changers. With that, some people cut out sugar from their diets to try to be healthier.

You could potentially reduce your risk of heart disease, obesity, diabetes, and certain cancers, says Keri Gans, M.S., R.D., author of The Small Change Diet.

Other people cut out sugar to try to lose weight. Its not uncommon that people lose weight when they limit added sugar, Cording says. A lot of highly palatable processed and packaged foods tend to have added sugar, and cutting those out will limit some extra calories.

It depends on how extreme you take this. If you cut out all forms of sugar (including naturally-occurring sugars) and eliminate foods like fruits from your diet you are missing out on important nutrients your body needs to perform at its best, Gans says.

Plus, a no-sugar diet is also just hard to follow. Its a huge challenge to drop that added sugar number down to zero because, well, sugar tastes good and it can provide a hit of dopamine, Keatley says. So, by going off added sugar cold-turkey, you could find yourself feeling down more often and also frustrated by all of the reading you have to do on packaged or restaurant foods.

You can eat any whole food, Keatley says. He lists off fruits, vegetables, starches, legumes, nuts, meats, and more as go-to foods on this diet.

When you start dipping into foods that have been modified, that's when you need to inspect the food label, he says. Keatley recommends steering clear of products that contain any of the following:

Need a jumping-off menu to get you started? Gans offers this up as a sample day of eating on a no-added sugar diet:

A bowl of oatmeal made with cows milk or an unsweetened milk alternative, a tablespoon of natural peanut butter, and a small banana

A large mixed green salad topped with grilled chicken, avocado, and chickpeas, tossed in olive oil and vinegar

Cup of plain Greek yogurt with sliced strawberries

Broiled salmon with roasted Brussels sprouts and small baked potato topped with a little butter or sour cream

Keatley says this can be safe, provided you focus on added sugars and not all sugar-containing foods. Having all the forms of sugar in whole foodsnot drinksis a way to maintain your energy levels, appease your tastebuds, and meet your nutritional goals, he says.

Gans agrees. If presently your diet consists of large amount of added sugar and you are now limiting these foods, it would 100% be safe to do, she says. However, if you start to take this to extremes, it could definitely be unhealthy. Besides the limiting of important nutrients your body needs, any restrictive diet can cause have an emotional toll on its user that can affect their day to day living.

Overall, experts recommend just aiming to cut down on your added sugar intake vs. focusing on getting rid of all of it. Eliminate the idea of elimination, Keatley says. Dont try to get your added sugar down to zero but try to balance out grams of added sugar with grams of dietary fiber. This will lead to a more sustainable diet that has benefits outside of just reducing sugar intake.

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What Is a No-Sugar Diet? - Pros, Cons, What to Expect - Prevention Magazine

Local nutrition coach Tony LoCicero created Get Toned Diet Coaching, a program working to help those who struggle with weight loss/gain, as well as building muscle mass and giving your body a balanced nutritional outlook.

I try to make it a customized diet that can be done long term. Weve got to figure out something that doesnt disrupt your life too much or come across as too extreme, LoCicero says.

I want to help people reach their goals. I want to educate people on food because I feel so many people are lost in what is good for you and what is not. Theres so much information today and it can be misleading. My goal is to help people understand and be there to answer any questions along the way.

Tony emphasizes that in order to understand fitness and nutrition, it has to be a lifestyle. It has to be a long term goal. You have to find ways to make it fit your lifestyle and reach those goals. Often times people set themselves up for failure when they try to set expectations way too high and be hard on themselves.

It doesnt need to be complicated. Its just food. Youre going to have to put in the time. Youre going to have to put in the effort. Theres going to be times where your family is going out for pizza and youre going to not be able to do that. Its all about training your mind.

Its not like a race. So many people are in such a hurry in life and thats not how it has to be. Its going to take time to lose the fat and become who you want to be.

LoCicero also says how he tells people that there really are no bad foods. Youve got to take it in moderation. If you cut out all the things you enjoy, then how long will you last? Not long. The process is understanding that you can have foods you enjoy, but its all about building that lifestyle and understanding what nutrition truly is.

Get Toned Diet Coaching with Tony LoCicero is available on Instagram @get_toned_diet_coaching and Tony is also available by Facebook.

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Local diet coach looking to change the way people see nutrition - River Valley Now

Everyone is familiar with the sensation of the mouth watering in anticipation of food, but this is not the bodys only response. At the same time, the pancreas starts to release insulin, ready to deal with the influx of glucose into the blood.

This neurally mediated or cephalic phase response has been recognized for some time, but the mechanisms involved were unclear. Now, a study from the University of Basel has shown that a short-term inflammatory response is responsible for this early insulin release.

However, in people with overweight or obesity, an excessive inflammatory response during the cephalic phase can impair this insulin secretion.

This study highlights the complexity of our individual metabolic responses to food, and why understanding chronic low-grade inflammation over time is key in addressing obesity.

Prof. Tim Spector, professor of genetic epidemiology at Kings College London and co-founder of Zoe Ltd, a personalised nutrition company, speaking to Medical News Today.

The researchers identified that an inflammatory factor interleukin 1 beta (IL-1) which is usually involved in the response to pathogens or tissue damage, is responsible for much of this early insulin secretion.

First, the researchers identified the role of IL-1. They found that the sight, smell, or taste of food stimulates the release of IL-1 from microglia in the hypothalamus. This then activates the vagus nerve and increases the secretion of insulin that facilitates glucose uptake and metabolism after eating.

In their study, they placed mice that had been fasted overnight in a cage with a food pellet. The mouse was allowed to find the pellet and take a bite. Immediately after the first bite of food, the researchers took blood from the mouse for analysis.

The mouse blood samples showed no rise in glucose but had increased circulating insulin.

As a control, the researchers placed other mice in a cage with an inedible object that looked exactly like the food pellet. Blood taken from these mice showed no increase in insulin, indicating that real food was needed to stimulate the cephalic insulin response.

To test that IL-1 was responsible for the rise in insulin, they then injected mice with a neutralizing antibody against IL-1 before introducing them to the cage with food. These mice showed no increase in circulating insulin.

This led the researchers to conclude that IL-1 was mediating the cephalic phase insulin release (CPIR).

To investigate the implication of the finding for people with overweight or obesity, the researchers performed a secondary analysis of data from a previous meta-analysis on CPIR in people. The primary analysis found this insulin response was markedly reduced in those with overweight or obesity.

To test this finding, they reproduced the human data in the mouse model. After only two weeks on a high fat diet, mice no longer showed CPIR.

Study lead Prof. Marc Donath, chief of the Endocrinology, Diabetes & Metabolism Department at University Hospital Basel, told MNT why this might happen:

Obesity and diabetes lead to chronic inflammation beyond which an acute sensory stimulation no longer has any effect. Its like a marathon runner: after 42km, he cant do a fast 100m race.

Prof. Spector agreed: The authors conclusions that cephalic insulin response, which causes insulin secretion before any food is consumed, such as when we see food or smell food, is inhibited in people with obesity due to chronic inflammation associated with obesity is likely to be part of the answer.

IL-1 [] signaling seems to be responsible for some of the vagus nerve stimulation that results in insulin secretion after sensory exposure to food, and a dysfunction in this signaling in people with obesity is likely impacting their cephalic insulin response, he added.

Next, the mice were fed a high fat diet and injected with the anti-IL-1 antibody once weekly for 3 weeks, to prevent the release of IL-1. The researchers subsequently detected insulin in the blood of these mice, showing they had a CPIR.

With higher inflammation in obesity, and specifically adipose tissue inflammation, persistent high levels of circulating IL-1B is responsible for the dysfunction resulting in a lack of cephalic insulin response to sensory inputs.

Prof. Tim Spector

So, could this study have implications for the treatment of obesity and type 2 diabetes? Prof. Donath believes it might, given further research.

IL-1 antagonism is being developed for the treatment of type 2 diabetes and its complications. A better understanding of the mechanism of action of IL-1 on insulin secretion could guide us in the development of clinical studies, he told MNT.

This view was reinforced in an article in Cell Metabolism, which described the findings as: an exciting avenue for developing IL-1 as a novel and potentially modifiable therapeutic target to correct autonomic dysregulation of CPIS [the cephalic phase of insulin secretion] in obesity.

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Obesity: How the sight of a meal triggers short-lived inflammation - Medical News Today

People go plant-based for different reasons ethics, health, weight loss, love for animals, or to preserve the environment. However, whatever your reason for going plant-based and there are some great reasons to do so, no doubt-- getting enough protein, Vitamin D, B12, calcium, iron and zinc will be something you need to plan for. While the micronutrients can be dealt with by choosing fortified food and popping the right supplement, getting enough protein is something that comes up frequently. Here are 3 things you eat to get more protein on a plant-based diet.

Also read: How to join the Veganuary food movement

Mushrooms

Baked, sauteed, as a substitute for a patty in a burger or a lovely tomato-based stew--there are plenty of ways to cook and eat mushrooms. What's more, they are great for you, very low in calories and fat, containing micronutrients like copper, potassium, phosphorus, and iron. They also contain protein--around 2.2 gms per 100 gms of mushroom.

Don't forget to check out this great recipe for healthy mushroom burgers

Soy

Soy has some anti-nutrients, which means that you cannot depend only on soy to hit your protein targets. Having said that, a small portion of high-quality soy, whether it is in the form of tofu, tempeh, or edamame, should be part of a healthy plant-based diet; it is a complete protein, one of the few plant-derived products containing all nine amino acids.

While tofu has absolutely no taste, taking on the flavour of the sauce, curry or spices it is cooked in, tempeh may need some getting used to. Our suggestion? Steam it and use it as a great meat substitute in curries. Not only will the curry mask the slightly earthy taste, but you will forget that it is plant-based and not meat.

Check out this great recipe for a peanut coconut tempeh curry

Ancient grains and pseudo-grains

Spelt, teff, amaranth and quinoa are often called ancient grains--they belong to a family of cereals and pseudo cereals that haven't been impacted by selective breeding over millennia unlike more common grains such as corn, wheat and rice. They are believed to be nutritionally denser than modern grains and certainly contain more protein: a cup of spelt contains 10.7 gms of protein, amaranth 9.3 gms, teff--used to make Ethiopian injera--around 10 gms while quinoa contains about 8 gms.

Try out this great quinoa pulao recipe. You won't regret it.

Also read: Vegan? Try plant-based supplements to meet your protein needs

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3 things to eat if you are on a plant-based diet - Mint Lounge

We all know that breakfast is the most important meal of the day. Plus, when it's nutritious and rich in proteins, then nothing like it. However, when it comes to making a protein-rich breakfast, many of us resort to making a variety of egg recipes. After all, eggs are one of the easiest things to cook with. You can make omelettes, boil them, stir fry them, or even grill them. An egg dish hardly takes any time to cook. However, if you are bored of that typical taste, how about you try this new recipe of green shakshuka?! A traditional dish in Arab cuisine, shakshuka is an egg-based meal from Israel and the Middle East. Many regional foods have crossed borders due to global connectedness, and shakshuka, an egg breakfast dish, has gained popularity worldwide.

In a typical shakshuka, poached eggs float over a bed of tomato sauce or puree that has been flavoured with common herbs and spices. However, numerous shakshuka variations cater to the distinct flavour preferences of various geographical areas. For instance, in Turkey, eggs are scrambled for shakshuka rather than poached. To suit their tastes, some individuals also add minced meats, vegetables like bell peppers and mushrooms, and even yoghurt to the dish. Another variety of this dish that you must try is green shakshuka.

As the name suggests, it is made on a bed of greens. You can get creative and add your favourite greens as well. But to keep things simple, here we have an easy recipe for you. Check it out below:

Also Read:5 Poached Egg Recipes To Put Together For Breakfast In Just 10 Mins

First, take a pan and heat some oil. Fry the onion and garlic together. Now add spinach and Brussel sprouts and mix again. Add salt, pepper, and red chilli powder. Combine them well. Break two eggs from the top and let them cook. Adjust the taste of the salt and garnish with green onion. Serve with bread and enjoy!

For the full recipe of this green shakshuka, click here.

Try out this yummy breakfast recipe, and let us know how it turned out for you!

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High Protein Diet: This Green Shakshuka Is The Perfect Nutritious Morning Meal - NDTV Food

Carrie Underwood revealed what she eats on the day of a concert during a recent conversation with Audacys Katie Neal. The Pink Champagne singer said she likes to stick to her show day regimen, which includes eating the same thing every time she plays a concert.

The night of a show, Im curious, do you have any pre-show rituals once youve done soundcheck, once youve done glam, once youve done meet and greet, is there anything you like to do every night before you hit the stage that like really puts you in show mode or calms you down or amps you up? Neal asked.

I mean, my show days are like very regimented, Underwood responded. I have a schedule, I know my schedule, I like my schedule. Um, I basically like to eat the same things on every show day, she added.

Whats the same thing you eat every day before a show? Neal questioned Underwood, prompting her to share more about what her meals on show days look like.

Underwood explained that she eats raw, nut butter-based bars for breakfast, hummus and veggies for lunch, and two scrambled eggs and half of an avocado for dinner on show days.

I usually eat like these bars for breakfast. They can be different flavors, but theyre like raw and nut butter kind of based. Lunches are maybe some tu-no not tuna, because I dont eat meat, Underwood said. Something like that or I always eat like Lupini beans, and hummus and veggies are always on the menu.

The Oklahoma native then detailed her decision to keep her show day meals consistent.

You get to a point, where, like if you eat off script in that context, your body doesnt process it as well, or you feel kinda bloaty, or it makes you feel slow or whatever it is, Underwood added. Its like, I know what thats going to do and its good, healthy fats and protein and it gets me through the show without making me feel like I just ate a lot of food, she continued.

Underwood concluded her Reflection: The Las Vegas Residency back in late May at Resorts World. She also shared that shell return to Vegas for more shows next year.

In addition, Underwood will hit the road on her 43-city Denim & Rhinestones Tour in support of her album of the same name, released on Jun. 10. Underwood will kick off the tour, which features support from fellow country singer Jimmie Allen, on Oct. 15 in Greenville, South Carolina.

Most recently, Underwood joined rock band Guns N Roses on stage in London where she joined them in performing Sweet Child O Mine and Paradise City.

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Carrie Underwood Reveals Her Show Day Diet: "Hummus And Veggies Are Always On The Menu" - Music Mayhem Magazine

I lived in a constant state of, Oh, god. Im freaking sick.

Before Chris Pratt became the impossibly jacked leading man posed with the task of thwarting intergalactic threats as Guardian of the Galaxys Star-Lord, we came to adore the star for his affable character of Andy Dwyer in the hit series, Parks and Rec. With his questionable grooming routine, visible gut and comedic charm that rendered every occasion one of hilarity, Dwyer was the character most gravitated towards on the show. We liked to think there was a little bit of Dwyer in each of us and came to aspire to that level of quick wit.

For Pratt, the breakout performance made him endeared to audiences around the world. But as the star has since revealed, the diet he maintained over the course of the show was one doing more harm than good when it came to his own health, and served as a catalyst for him to get in better shape for later projects. I cant believe I would eat five cheeseburgers for lunch. I lived in a constant state of Oh god, Im freaking sick. Ive eaten so much. And that was happiness at that time, Pratt revealed in an interview with Mens Health US.

Now, its the exact opposite. Now, eating is boring. But, the times between eating, I feel great. Before, eating was fun, but in the times in between, I felt like crap.

He may have come to make us all laugh from the comfort of our own homes, but its clear that the inner confidence of Dwyer was something Pratt was struggling with himself, weighing nearly 300 pounds (approx. 136 kilograms) at the time of shooting. It made his transformation a staggering one, emerging on our screens in Guardians of the Galaxy and Jurassic Park as a man who had completely overhauled their lifestyle, coming to make movement a necessary part of their daily routine, while also eating clean.

Now, Pratt is preparing to take on a new role as a Navy SEAL in Amazons upcoming series, The Terminal List and you can guarantee hes not holding back when it comes to the gruelling training sessions required to look the part.

To get in shape for the role, he committed to intermittent fasting, where he only had a six-hour window between noon and 6PM to eat. During those hours, Pratt opted for chicken breast and lean proteins, vegetables, corn tortillas with eggs, avocados, health fats, and a steaming cup of black coffee. Those cheeseburgers are well and truly in the past.

Hes come a long way since his Andy Dwyer days, but Pratt insists that even despite his outward appearance at the time of filming Parks and Rec, the character was one he feels great fondness for, given that it was also made to ensure the world didnt rob Pratt of his inherent joyfulness. Opening up to Mens Health US, he discussed how growing up as a sensitive child, his father acted as if he disliked Pratt in order to toughen him up. Pratt suggests that his father viewed his sensitivity as a liability because he probably grew up in a world where a guy like that could get eaten alive. But instead of hardening his resolve and toughening up much like his dad desired, Pratt protected his sensitivity, safe-guarded it, and from that an iconic TV character was born.

Early on, I developed humour as a self-defence mechanism I developed Andy, really. Andy on Parks and Rec was my clown that I had honed my entire life, a guy who is affable, whos an intelligent person playing a dumb person.

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Chris Pratt Reveals The Emotional Toll His Parks And Rec Diet Took On His Health - Men's Health

I took this shot of the Coopers Hawk dining on a lizard in a tree near dark tonight from the deck the normal diet for Coopers Hawks is other birds, but the population of birds around here is down so a change in diet and mostly they have been eating lizards and things this year. He is also mantling over his kill to conceal it from other birds not much for sharing a hard earned meal.

The Western Grebe below was cruising the waters of Lake Pleasant yesterday along with a number of others looking for small fish to feed on seldom seen in flight, they dive to avoid danger and also to catch small fish which they usually consume whilst under water. They are not deep divers usually 20 feet or less.

A wonderful day finishing and in a few hours another one will begin it is already getting light into the weekend for me summer is here enjoy the day and each moment you are granted and keep on breathing makes my day every day!

Smiles,

Ted

You are not poor if you

love something, someone,

humanity maybe, and have faith

that you will somewhere,

sometime be satisfied, though you

know not how.

excerpt fromLove and Faithby Max Ehrmann

###

The easiest way to reach Mr. Grussing is by email:ted@tedgrussing.com

In addition tosales of photographsalready taken Ted does special shoots for patrons on request and also does air-to-air photography for those who want photographs of their airplanes in flight. All special photographic sessions are billed on an hourly basis.

Ted also does one-on-one workshops for those interested in learning the techniques he uses. By special arrangement Ted will do one-on-one aerial photography workshops which will include actual photo sessions in the air.

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Today's Photo From Ted Grussing Photography: One Changes Diet and One Does Not to Survive - Sedona.Biz - The Voice of Sedona and The Verde Valley -...

Ryan Gosling won the hearts of pretty much everyone when he starred as Noah Calhoun in The Notebook, and since then he has become one of the most adored men in Hollywood.

It was recently announced that Gosling would star as Ken in the new Barbie adaptation to be released next year, and even though fans had mixed reactions to the announcement, there's no denying that the celeb is looking amazingly fit at 41 years old.

So how has Ryan Gosling maintained his health over the years and prepared for these iconic roles? Continue reading to learn about some of his regular eating habits, and for more celebrity news, check out 7 Eating Habits These Celebs Swear By to Lose Weight.

Gosling is no stranger to preparing for a movie role with a strict diet and exercise routine. In a recent interview with Entertainment Tonight, Gosling's costar for the Barbie movie, Simu Liu, talks about how they both got ready for their dual role as Ken. When asked who trained harder, Liu answered candidly.

"Definitely Ryan 100 percent. He's definitely, like, a gym in the morning, gym after work kinda guy." Liu also commented on Gosling's eating patterns for the movie, which seem to have been pretty strict.

"As much as I believe that I do have a work ethic, I also love food a lot. Just hearing little bits and pieces about, you know, just his strict diet regimen and just like how much emphasis he puts on taking care of himself and his body, I'm like, I respect it, I respect it. I'm gonna have some soda."

This is certainly not the first time Gosling has restricted his diet for a movie role. Back in 2011, Gosling played alongside Emma Stone and Steve Carrel in Crazy, Stupid, Love. According to Men's Journal, he ate a diet heavy in fish, vegetables, rice, and protein shakes to prepare for his role.6254a4d1642c605c54bf1cab17d50f1e

When talking about building his muscles for the film, he said, "After a while, they're like pets because they [his muscles] don't do anything useful. But you have to feed them and take care of them. Otherwise, they'll go away."

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While the star definitely knows how to drop pounds when he needs to for an upcoming role, he also refuses to shy away from his obsession with sugar. This goes to show that even the celebrities with the strictest diets know how to add balance to their routine.

In an interview with Vanity Fair, Emma Stone shares funny details about Gosling's favorite treat: Twizzlers.

"Ryan can eat more Twizzlers than anyone you've ever met. Yeah, the traditional, like, the Twizzler, and he would keep it in his coat pocket, and just, you know, hand out Twizzlers and eat Twizzlers himself."

While this isn't an eating habit, it goes hand in hand with the way that Gosling lives his life and pursues his own level of health.

When Gosling was preparing to star in La, La Land back in 2016, the celeb needed to change up his fitness routine to not only build strength but incorporate longevity and flexibility in his movements. His trainer, Arin Babaian, told Men's Journal that in order to do this, they had to try pilates.

"Once I had tired him out with squats and pull-ups, we brought in the Pilates table. That helped us really improve his spine stability and postural strength."

When preparing for a role, Ryan Gosling dedicates his time and energy to working out rigorously and eating a fairly strict diet. While this may work for the actor's career, it isn't necessarily feasible for everyone to accomplish. Instead, finding balance in healthy eating and physical movement that you enjoy can help contribute to greater longevity over time.

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3 Eating Habits Ryan Gosling Swears by To Look Amazing at 41 Eat This Not That - Eat This, Not That