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Getting off the Whole30 diet? Here’s how to do it without gaining weight – NBC News

Posted: February 3, 2020 at 3:45 pm

Every year, U.S. News and World Report ranks diet plans, and the Whole30 has yet to receive rave reviews. This year, the diet clocked in at an unimpressive #33 with experts claiming it "lacks scientific support and is severely restrictive." Yet, your social media feed was inundated with January Whole30ers posting photos of their #cleaneats, noting what day they're on and fighting the good fight against some mythical creature called a sugar dragon.

Why do people feel compelled to kick off their new year with a diet rated a measly 2.1 out of 5? As one of those Whole30 devotees you're probably pretty annoyed with by now, allow me to explain.

Three years ago, I dropped 30 pounds (and kept it off) by doing the Whole30 and continuing to eat well in the months that followed. During the 30 days on the program, I lost 11 pounds. And for me, completing it helped me form healthy habits (like reading labels and not smothering everything in cheese), taught me how to cook an arsenal of healthy recipes I actually enjoyed eating and most importantly (and the reason why I do it every January), showed me how incredible my body feels when I'm not pumping it full of sugar and alcohol. These lessons stuck with me well past the 30 days, allowing me to drop an additional 19 pounds by April of that year and finally reach my goal weight.

That being said, I wasn't surprised to see Whole30 so low on the list. In case you're not familiar with the program, you cut out all processed foods, grains, legumes, soy and dairy (that includes sugar and alcohol) for 30 days. You're left with meats, seafood, fruits, vegetables, nut butters and nut milks (as long as there's no added sugar read your labels).

It's a restrictive plan that makes eating out a challenge and forces you to get creative in the kitchen (you should see my spice rack). In its defense, having these parameters in place can be beneficial for those of us who feel overwhelmed with the amount of food options out there.

"The Whole30 is great for teaching people how to eat real foods and cutting processed foods. It shows people that it does take some extra time and effort but it is possible and they find out how much better they can feel eating these foods," says Jennifer Smith, RD.

Sometimes we need to do a complete overhaul of something in order to change that habit.

And if you've really fallen off the bandwagon, a 30-day reset might be what you need. "Sometimes we need to do a complete overhaul of something in order to change that habit," Daniella Cohn, RD, explains. "Following a temporary diet that eliminates all of the junk that we tend to eat daily can be a great way to remind ourselves to pay attention to what we are eating and make healthy and informed food choices."

However, placing certain food groups on your "do not eat" list does have the potential to work against you. "When a person sees the foods as 'off limits,' and consuming them is somehow breaking a rule and therefore sees themselves as a 'bad person,' mental damage is what is going to ensue long term versus the 30-day health benefits that you will receive," Smith cautions.

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And she has a point: Many of the foods on the "no" list have nutritional benefits and can be a smart addition to a healthy diet. "Whole grains, beans and yogurt are really important for our gut health, yet on this diet, they are not allowed," says Brooke Zigler, RD. "By eliminating these food groups, people could be missing out on key nutrients in their diet."

I recognize these drawbacks. But I still kick off the first month of each year by waving goodbye to alcohol, sugar, and yes, the aforementioned healthy food groups. While I've kept the majority of the weight off, I'm still guilty of putting on those extra 4 to 5 pounds throughout the year. But while that would've caused me anxiety before, I'm now okay with it. I enjoy some frozen drinks by the pool during my summer vacation and loosen the reigns a bit during the holidays. Come January 1st, my body desperately wants a break from the late-night holiday parties that cram my calendar from Thanksgiving until New Year's Eve, which is why I do another round of the Whole30. Starting the new year this way helps to reset the habits that I tend to lose track of towards the end of year (moderation and meal-prepping) and it reminds me how good my body feels when I'm treating it right.

If you've been on the Whole30 and counting down the days until February 1st, step away from the cheese! Before you transition back to your normal diet, here are five solid lessons that I learned from the eating plan that I stuck with even after the 30 days were up. Not only did following them beyond the 30 days prevent me from rebounding back to my higher weight, but they also help keep me on the straight and narrow the rest of the year when Im not following the program.

As someone who isn't a "sweets person," I was surprised at how much I craved sugar during my first Whole30 until I started reading condiment labels. "So much of our food is filled with sugar and unknown chemicals and substances, and it falls on each person to find out what is in the food and make an informed decision on whether or not they want to consume those substances," says Cohn. "Read all food labels and ingredient labels, and look up any of the ingredients on a label that you have not heard of to find out what it is."

By the end of my first Whole30, I had an entire document full of recipes I still wanted to try, which motivated me to keep going. Yes, you can stay compliant by eating steamed chicken and lettuce every day, but why would you do that to yourself? "Find foods that are easy to make and that you enjoy eating," Cohn says. "If you eat foods that you dont like just to follow the diet, you are not going to continue to eat those foods once you are done with the 30 days." Pro tip: Google the Whole30 version of your favorite meal, there's probably a recipe out there for it. (Unless that meal is cake.) This really helped reignite my love for cooking and encouraged me to continue preparing my own meals, instead of relying on Seamless delivery.

Looking back on my lifestyle before the Whole30, my personal recipe for making unhealthy food choices typically consisted of being hungry and on a time crunch, which meant I'd choose whatever was most convenient (read: something overly processed from the vending machine). "Whole30 requires you to plan ahead, mainly so you stay 'compliant' and dont go hungry," explains Liz McMahon, RDN. "Planning out meals and batch cooking ensures you have healthier food available and wont constantly be reaching for fast food options." Making pre-planning a habit even when I'm dining out helps keep me on track even when I'm not following the Whole30.

Ever start a diet and get immediately discouraged when the number on your scale hasn't budged after a week or two? Whole30 forbids weighing yourself a practice which can help shift your mindset to how you're feeling as your success metric. "The scale shouldnt drive your mood, food choices or overall mindset," says Amy Shapiro, RD. "Continue to live a healthy life and measure how you feel energy and clarity wise." Which means being honest with yourself about how your body feels after going to town on that cheese plate. One of the biggest realizations for me was how much clearer and more energetic I feel when my weekend diet doesn't consist of vodka-sodas and takeout food.

The idea behind cutting out certain food groups for 30 days is to reintroduce each one back in slowly to see how your body reacts. Even though it's tempting, Shapiro says the first one you start with shouldn't be sugar. "Sugar causes cravings and blood sugar spikes which we want to avoid," she explains.

Instead, introduce one new food every three days, since food sensitivities can take up to three days to show symptoms, and write down how you're feeling each day. "Keep portions small and enjoy new foods along with the old foods that were allowed," says Shapiro. "Remind yourself to start slow you can now eat these foods regularly so there is no need to overindulge."

Trying to introduce dairy back into my diet hurt my stomach and would send me into a sneezing fit. In this way, the Whole30 worked as a type of elimination diet for me, without which I may have never realized that dairy isn't my friend. I'll still suffer the consequences if I cross paths with a cheese plate at a work event, but I've made the permanent switch to tofu cream cheese and coconut milk alternatives I would've never touched before Whole30 that are actually delicious.

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Cities Are Cutting the Salt from their Winter Road Diets – Next City

Posted: February 3, 2020 at 3:45 pm

If you live in a place with both cars and snow, chances are youve witnessed first hand the annual salting of the roads. Since at least the 1940s, Americans in the snowy states have salted annually, often many times a year, in an effort to make our roads safer. Ask anyone who has spun out while driving, or unwittingly hit a patch of black ice: slippery roads are nothing to scoff at, and salt can be a necessary, even life-saving, tactic for winter road warriors.

The problem is, salting the Earth is something of a Biblical notion: its what one did to an enemy to make land unproductive for agriculture.

In the 20th century, salt transformed from ancient warfare tactic to an economically necessary step that has kept the countrys industrial engine revving. Salts new job became keeping U.S. roads open at whatever cost. The economy depended on it.

But now, those Biblical results are manifest: The environmental damage must be reckoned with. Yet, we simply cannot afford to go salt-free.

Today, shutting down a states roads due to winter weather can cost hundreds of millions of dollars, says Michael Smith, technical training specialist with Bay State Roads at the University of Massachusetts Transportation Center. For example, shutting down the roads of Massachusetts (as happened statewide during a 2013 noreaster) can cost between $300 and $700 million dollars per day, Smith says.

And so, as a nation, we dump 22 million tons of salt every year on our roads.

Fish, animals, insects, plants and algae have changed their behavior in response to the current levels of road salt washing into their habitats. Some species of frog are, incredibly, changing sex as a result of these massive doses of salt. High enough doses can kill them and other wildlife. For the naturalist, folks who like to fish or otherwise enjoy nature, and for locals who rely upon natural tourism, salts side effects cant be ignored.

A hybrid beet juice-salt water brine is helpful to coat asphalt in advance of a snowstorm to prevent precipitation from sticking to the roads. (AP Photo/Gene J. Puskar)

Salt runoff also makes its way into our drinking water supply. It corrodes our pipes, which leads to higher levels of lead, manganese and mercury (among other heavy metals that are all toxic to humans) in our drinking and bathing water. Experts agree that exposure to such high levels of salt can even be problematic for people required to eat a low-sodium diet.

Perhaps more relevant to the pocketbook is the effect of salt on our vehicles: That rust on your car? Salt. The road deterioration that damaged your car? Salt. Or perhaps more specifically, magnesium chloride. In fact, the umbrella term road salt refers to any one of three chlorides: sodium chloride (rock salt), magnesium chloride and calcium chloride.

Dr. Rick Relyea is the director of the Darrin Fresh Water Institute and the Jefferson Project at Rensselaer Polytechnic Institute in Troy, New York, which has been studying the effects of road salt since 2014.

Relyea stresses, Its undeniably important for safety to remove ice. But at what cost?

In general, what we now know as road salt can be lethal to a wide variety of plants and animals, and as is always the case, it depends on the dose, Relyea says. So if we have high amounts of road salt we can kill all kinds of plants and animals. In different parts of the world its different.

In the last five years as public awareness of the problems with these chlorides has grown, municipalities nationwide have responded with changes that, they hope, will be cost effective, good for the environment and good for public safety.

In Lake George, New York, environmental research has uncovered surprising and significant damage to the natural world, and has inspired a shift in how roads are salted. In Cambridge, drinking water is so heavy with salt runoff that coffee machines are corroding, and the city seeks to mitigate the problem both within their own city limits and in neighboring towns that affect their watershed. And in Helena, Montana, concern over salts effect on the environment and cars has inspired a program that takes recycling to new levels.

In Lake George Village, New York, says Relyea, they use a brine, applying it to the road before a snowstorm, which makes it harder for the snow to stick to asphalt and easier to remove by plow.

Brining might sound like something you do to meat before a holiday meal, and its a similar principle employed here. A brine is made of, for example, 80 percent water to 20 percent salt, and then that is what is put down on the pavement before a flake ever falls. Brine prevents the snow from sticking, making it easy to plow, and it prevents black ice from forming. Many municipalities have their own brine recipe that can be tinkered for local conditions. Often that recipe calls for a little carbohydrate, as more than one expert told us.

Carbohydrates meaning, essentially, sugar lower the freeze point. Beet juice is the go-to in some places, while others experiment with molasses, corn, and soybean oil. Its the sugar that makes the brine sticky and effective at low temperatures. Think the same principle as putting a Coca-Cola or a bottle of vodka in the freezer; neither will completely freeze. In that way, the brine recipe really is, well, a recipe.

If you brine the road first, the snow doesnt stick and the road can become dry asphalt quickly. If you pour rock salt on top of already fallen snow, more salt needs to be used, and then the snow melts top-down, waiting for vehicle tires to crush the salt and mix with the snowmelt to become brine anyway rock salt doesnt do anything to the snow unless it goes to a liquid or a brine state. Applying pure salt after the snow has fallen takes more time, more salt, and can leave lower layers of snow stuck to the pavement, because, youre melting top-down instead of (as with the brine) bottom-up.

The Jefferson Project uses a network of high-frequency sensors, including this vertical profiler, to obtain real-time data on the movement of water and pollutants through the Lake George watershed. (Photo courtesy Jefferson Project)

In addition, says Relyea, Lake George changed the edges on their plows. A standard plow, probably ten to 12 feet wide, typically leaves snow in those dips asphalt roads incur. The plow is unable to follow the natural curves of the road. So the community started using a live edge of 5 smaller plows mounted on springs, so it can fit the contour of the road, and remove more snow.

Making these two relatively small changes has reduced the amount of salt used in Lake George by 30 percent in the last few years, which, says Relyea, is a big improvement.

The vast majority of salt Lake George uses is sodium chloride. But is that really safer than, for example, calcium or magnesium chloride? Not really, says Relyea. Depending on what species [of plant, algae, fish, reptile or animal youre talking about], some [chlorides] are much more lethal to plants and animals than others, and its not always the same one each time.

Take the rainbow trout. Calcium chloride is worse for the fish than sodium chloride, he says. Magnesium chloride is bad for the fish too. Which plant or animal [you talk about] depends which [road chemical] is worse.

Impacts are, in some cases, pretty straight forward, says Relyea. Salt does things to animals no one would have guessed. For example, when wood frog tadpoles are exposed to high concentrations of salt, their sex can change. No one had that expectation, says Relyea.

Whats really concerning [are the] groups of animals particularly sensitive to salt, Relyea adds. Zooplankton eat algae. Theyre the reason a lake is clear. Weve seen in Canada, where it only takes 50 milligrams [of salt] to kill them off. Bigger fish eat those zooplankton, and then bigger fish eat them, and so forth. In an ecosystem built upon those zooplankton, that food source dying off is a problem.

We need to be concerned about that, says Relyea. There is some level of hope. And that is that some animals can rapidly evolve higher tolerance to salt, within a matter of months. They are more tolerant than three months earlier. You can still kill them, Relyea adds. But, theyre a little more tough. It does suggest, others might have that ability. This ability to evolve might buy us time [with some species], but some things will not evolve and will die.

And then there are the unintended trade-offs if species do evolve tolerances to road salt. Plankton, says Relyea, evolve, but no longer have a circadian clock. That clock previously dictated things like when to surface and when to go deep, all to avoid predators. The loss of the circadian clock makes them a sitting duck for predators. Thats a huge impact, Relyea says. Again, he notes, Not at all something we expected to see.

Another alarming consequence Relyea cites is the increasing salinization of the Great Lakes, where invasive, salt water-friendly species such as zebra mussels are doing well now. If the Great Lakes get saltier, invasive species will likely do even better.

Back at Lake George, the spring snowmelt runoff brings a mega-dosing of salt. During a spring rain or melt, Relyea says that salt levels in streams can spike to 2,000 milligrams of chloride per liter of water, instead of the 230 milligrams of chloride per liter of water limit dictated in EPA guidelines. (Canadians, he notes, have set the bar even lower, at 140 milligrams per liter.) Relyea says they dont know what the effects of such short-term, massive spikes are yet. The short-term guideline set by EPA is 860 milligrams per liter, he notes. We expect it causes lots of harm.

Lake George is a key driver of the Adirondack regions $2-billion tourism economy, so preserving the natural environment is important. Clear roads and a healthy ecosystem are crucial for seasonal tourism. To put the whole watershed on a low-salt diet, Relyea says, is a win.

Cambridge, Massachusetts, home of both Harvard and MIT, has its own water source, separate from many of the Greater Boston areas systems. But the towns drinking water reservoirs are affected by multiple lanes of high-speed, high volume traffic on Route 4, in addition to the 225,000 to 250,000 cars that travel Route 128 every day. Under those conditions, and during a snowstorm, road salt crews are in high demand and can get stuck in traffic, which makes de-icing more difficult. The need to keep busy roads safe for travel makes the watershed more prone to high salt content. A look at Cambridges water quality report over several years shows sodium content from road salt runoff to be a significant water contaminant.

For Cambridge coffee connoisseurs, the chlorides in the water mean trouble for the machines that brew their high-quality coffee. Even machines under warranty wont be covered when subjected to salty water. Under heat and pressure, chloride becomes acidic and corrosive. This means the equipment doesnt last as long as it should, reports local NPR outlet WGBH.

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Jazz Jennings Admits She ‘Fell Off the Wagon’ with Her Diet: ‘It Was a Binge!’ – Yahoo Entertainment

Posted: February 3, 2020 at 3:45 pm

Jazz Jennings road to a healthier life is proving to be a bumpy one.

In PEOPLEs sneak peek at Tuesday nights episode of I Am Jazz, thetransgender teen admits shes still struggling with binge-eating.

Im trying to get in the best shape of my life. Im done caring about image, she tells her mom. Im beautiful no matter what size I am, but in terms of health, Im not always very healthy.

While she seems determined to make the change, Jazz knows its not going to happen overnight.

I fell off the wagon, she says. I got a chicken tender sub with buffalo sauce, five fried chicken drumsticks, a whole box of cookies, chocolate milk and Ferrero chocolates. It was a binge!

And with Jazz, 19, supposed to start college soon, her eating habits have her mom, Jeanette Jennings, even more worried than usual.

Jazz Jennings/Instagram

I honestly think that Jazz will never 100 perfect fully get rid of binge-eating, Jeanette says. Im really worried about her. theres many times that Jazz has shown us that she has no impulse control. Now shes going off to college, and Ive always been around, [her father] Greg has always been around to help get her through those times that are really rough, and were not going to be there anymore.

RELATED: Jazz Jennings Is Absolutely Horrified She Might Not Be Able to Get Gender Confirmation Surgery

But Jazz is confident she can put in the work necessary to kick her habit.

I really feel that this is going to be a new chapter of my life and theres going to be a lot of changes and that Im going to finally start taking the steps that are best for me, Jazz says.

Jazz was accepted to her dream school, Harvard University, but she announced in October that she decided to delay the start of her freshmen year.

After careful consideration I have decided to take a break before starting at Harvard, she wrote on Instagram. It wasnt an easy decision but it is the right one for me. These past few years have been so full and busy that I realized I could use some time to refocus and recenter to be the strongest version of myself.

The LGBTQ+ activist continued, I am so grateful to have the support of my parents and Harvard in making this decision and look forward to focusing on some self-care and getting prepared to start this exciting next chapter in my life.

I Am Jazz airs Tuesdays (10 p.m. ET) on TLC.

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806 Health Tip: There Are Some Crazy Diets Out There – mix941kmxj.com

Posted: February 3, 2020 at 1:46 am

So this is the time of year where people are trying to ditch that holiday weight. They try all kinds of diets. Some will even try some cleanses. Oh and others will do both and hit it hard at the gym.

Whatever is needed to lose some weight. If you google the Military Diet you may find one that you may like. I mean it does include eating hot dogs and ice cream. Those are two menu items I thought I would never see on a diet.

I mean the Keto diet was crazy enough for me. I mean you could eat cheese and all sorts of meat. This Military Diet is something else. Here is the plan..

You have to follow a strict, low calorie meal plan for three days. You are supposed to eat small portions of foods like toast, eggs,vegetables and at night you can have a scoop of vanilla ice cream. Really. Oh and one of the 3 days you are supposed to eat two hot dogs. Not with a bun, not with chili or cheese. Just two hot dogs.

After those 3 days you are supposed to take four days off and eat your normal way.....then repeat. If you do that you can lose up to ten pounds in a week. So of course that is making people want to try it.

Does it work? A doctor said that it probably would help some people lose weight since on those days you are on the diet you are eating less than 1,500 calories. The problem is that it is in no way nutritious and odds are you will gain the weight back when you get off this diet.

Have you ever tried it? Did you have any success? I think I will continue with just trying to eat healthy, cut bad carbs and go on my merry way.

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Shakira Works Out 6 Days a Week and Eats High-Protein Meals to Stay in Shape At 43 – Prevention.com

Posted: February 3, 2020 at 1:46 am

Even when shes not prepping for the Super Bowl halftime show, Shakira works incredibly hard to stay in shape and live a healthy lifestyle. The Hips Dont Lie singer will take Pepsis stage with Jennifer Lopez at the Hard Rock Stadium in Miami on Feb. 2which also happens to be her birthday.

Aside from increased exercise (i.e. a ton of dance rehearsals), her fitness routine follows the same simple structure it has for years. Heres exactly what she does to stay in such incredible shape at 43.

Shakiras trainer and good friend Anna Kaiser has told multiple publications about the artists fitness routine ahead of her once-in-a-lifetime performance. Every day is different because I want to make sure Im preparing her not just for the Super Bowl, but for each day as it comes, she told E! News. Her workout changes depending on the physical demands of the workday ahead. Yesterday she had a really long dance rehearsal in the afternoon, so we just focused on an hour of pure strength in the morning, Kaiser said. [Some days] she has even longer days of physical dance rehearsals, so she just started with something very short: 20 minutes.

Other days, when she has the time, she does more intense workouts specifically programmed by Kaiser for her fitness studio, AKT. They can be anything from sports conditioning to dance intervals to HIIT or circuit classes. It is really important both for your mind and your body to consistently switch up your workouts so that you keep your head in the game, you dont get bored, and you have a workout thats going to work for you that day for what you need to accomplish that day, Kaiser said. She added that Shakira works out six days a week and rests on Sundays.

For Shakira, listening to Green Day helps her get pumped up to do just that. Shakiras committed to fitness and wellness, and not just to be in shape for a specific event, Kaiser told the New York Post. But so that she can continue to perform injury-free into her 40s and stay healthy. In November 2018, she wrapped her El Dorado World Tour, which spanned 22 countries and garnered approximately a million guests (she postponed the entire tour due to a vocal cord injury in November 2017).

Another pro fitness tip Shakira stands by is wearing an activity tracker. Knowing if your body is changing, if youre getting results, and how hard youre working in class is super important, Kaiser told Shape.

This is a daily practice also inspired by her trainer. Kaiser doesnt let me turn on my phone until I finish my workout and spend time with my kids, the mom of two said in an Instagram video. Kaiser told E! News its not an easy task for her to accomplish.

Its not just the Super Bowl, she said. Shes filming new music videos, shes coming out with new music, shes still really involved with her philanthropy schools in Columbia. There are just so many things happening at one time. Plus shes a mom, she has kids and she wants to spend time with them too. Theres just not enough hours in a day. So we have to refocus. Refocus, realign, and find ways to try to be present.

Kaiser has discussed Shakiras pre-Super Bowl diet with a few different outlets, sharing various options that follow the same basic plan: small, nutrient-rich meals keep her fueled throughout the day. Right now, shes eliminating sugar and dairy, but overall, even when its not crunch-time, Kaiser told E! News that the singer is usually great about eating in moderation.

Shes good about it in general, but she will treat herself, Kaiser said. Balance is really important. Having those moments where youre allowed to cheat every once in a while is also very important. During the week, Kaiser works with Shakiras chef to prepare meals and snacks for the work days. She told Shape that the musician doesnt like supplementing, so all the food has to be fresh.

Breakfast could be eggs or avocado with olive oil, tomato, sea salt, then a smoothie, berries, plant protein, sometimes greens or green powder, Kaiser explained to E! News. Then for lunch, we have fish and fresh vegetables or a salad with lots of colors. Afternoon is, I know it gets really busy, but well do a soup. There are some really good artichoke soups, or it could be a leek and eggplant soup, carrot ginger, and sometimes with a side of cucumbers with lemon and salt. For dinner, shell also do fish and veggies. Its usually cold for lunch and warm for dinner.

If that rotation gets a little old, theyll incorporate one of Shakiras favoritespork chops. Pork chops are my least favorite food, but she likes them, Kaiser said. Sometimes there will be dark chocolate, like a really pure dark chocolate with little to no sugar in it.

Vitamin C and sunscreen are her two standbys, according to a video Shakira did with beauty YouTuber Melanie Murphy. She said she likes using a vitamin C serum because it stimulates collagen and it also helps to keep her skin even and bright.

When it comes to SPF, shes serious about a high broad spectrum level and wears no lower than SPF 100. Those two staples, combined with her pact against drinking and smoking, keep her hips shaking and her skin glowing.

Like what you just read? Youll love our magazine! Go here to subscribe. Dont miss a thing by downloading Apple News here and following Prevention. Oh, and were on Instagram too.

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Considering a plant-based diet? Here’s what to add to your grocery list – PhillyVoice.com

Posted: February 3, 2020 at 1:46 am

With the New Year comes new food trends and products hitting supermarkets shelves. According to Neilson ratings, American believe eating healthy is 55% easier than exercising regularly. I have to wonder then why one in three adultsand one in six childrenare considered obese in the United States. Americans really want to eat healthy but its easier said than done.

Enter the plant-based lifestyle. Plant-based eating focuses on fruits, vegetables, nuts, seeds, whole grains and beans. You dont have to be a vegetarian or vegan, you simply commit to adding more of these plant-based foods to each meal.

Studies have shown that a plant-based diet can aid in weight loss and weight loss maintenance, as well as reducing your risk of developing heart disease, certain cancers, cognitive decline and diabetes.

As plant-based diets continue to grow in popularity, so have products in supermarkets. Read on for my picks on what to add to next weeks grocery list.

Veggie and bean-based pastas are now sharing the shelves with regular flour and wheat pastas. The difference? These products are made with naturally nutrient-dense ingredients like cauliflower, chickpeas, kale, edamame, black beans and sweet potato.

Bean-based pasta has twice the amount of protein and four times the fiber than regular pasta and isnaturally gluten free. Just make sure you read the ingredients on the package and look for the bean or vegetable as the first ingredient. Many of these products actually contain the powered vegetables, which means youre getting very little nutritional benefit.

If youre eating lentil, chick pea or another bean-based pasta, you still need to watch serving sizes if youre trying to lose weight. A two-ounce serving (or cup) of chickpea pasta is about 190 calories, while regular pasta is about 200 calories. The high fiber and protein content should keep you feeling fuller for later. If the texture of bean-based pastas arent your cup of tea, try mixing it withregular pasta or just add vegetables to your regular pasta serving.

Green and yellow peas are a protein powerhouse and are being used in a variety of different food items. Pea protein powder or pea protein isolate is naturally vegan, gluten-free, dairy-free and allergy-free. During the process of producing pea protein, most of the fiber and starch of the peas are removed, making it easy on your gut (easy to digest).

There are a variety of ways to incorporate pea protein into your diet. The most obvious is adding it into your pre- or post-workout smoothie. It has the same amount of high-quality essential amino acids and protein as whey protein. Another added benefit is that it is high in iron, which promotes heart health.

You might also see pea protein, dairy-free milk alternatives sharing the shelf with almond milk, and added to chips and crackers to increase their protein content.

You read that right. Im saving the best for last. Dessert hummus comes in variety of flavors like chocolate, cake batter and peanut butter. Its a lot like regular hummus in that its made with chickpeas, but it also contains ingredients like cocoa powder, vanilla and sugar.

I have brought dessert hummus to parties and asked people what they thought they were eatingmany have no clue that its hummus! I recommend serving it with fresh fruit or whole-grain pretzels, or even using it as frosting for cupcakes. Its the perfect mix of fiber, protein and sugar. Just be sure to check those ingredient labels as some brands contain more sugar than others.

(Gluten-free, antioxidant-rich, high-fiber, high-protein salad)

Servings: 8

8 oz. dry edamame pasta

8 oz. dry chickpea or lentil pasta

1 cup sliced black olives

1 cup chickpeas

1 12 oz. package mixed frozen broccoli, cauliflower, cabbage and red cabbage

16 oz. light Italian dressing

16 oz. balsamic vinaigrette

1 cup grated parmesan cheese (optional)

2 cups feta cheese + cup for garnish (optional)

1. Cook pasta according to the package directions.

2. In a large bowl, mix pasta, veggies, cabbage, olives and cheeses.

3. Mix dressings in a small bowl, pour over salad and stir until well combined.

4. Spring cup feta cheese on top.

Emily Rubin, R.D., has been a registered dietitian with Thomas Jeffersons division of gastroenterology and hepatology for 18 years. She is the dietitian for its celiac center, Fatty Liver Center and Weight Management Center. She is also the public relations chair for the Philadelphia Dietetic Association. She will be writing occasionally on topics related to nutrition and dieting.

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Considering a plant-based diet? Here's what to add to your grocery list - PhillyVoice.com

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I Tried Putting My Cat on a DietHere’s How It Went – msnNOW

Posted: February 3, 2020 at 1:46 am

Editors note: The opinions in this article are the authors, as published by our content partner, and do not necessarily represent the views of Microsoft News or Microsoft. MSN Lifestyle Voices features first-person essays and stories from diverse points of view. Click here to see more Voices content from MSN Lifestyle, Health, Travel and Food.

My cat Jean-Philippe is not what you might charitably describe as "big-boned." In fact, his head and his tail are on the petite side. But then there's his giant, jiggly belly. A year ago, he weighed in at 24 pounds. Now he's a svelte 21, although our journey is far from over. Depending on your age and cultural tastes, you might describe him as the feline Orson Welles, or maybe the kitty John Belushi, or perhaps the tabby Notorious B.I.G. I usually call him Phat Phil. I love him, but he is basically a meat loaf with fur. That makes him adorable and lovable, but not all that healthy.To make sure that Phil sticks around for as long as possible, I knew I needed to make some changes to his dietwhether or not he was fully on board with them. Click through this gallery to continue reading.

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Yale Researchers Find Keto Diet Can Be Healthful or Harmful, Depending on the Timing – SciTechDaily

Posted: February 3, 2020 at 1:46 am

A ketogenic diet which provides 99% of calories from fat and only 1% from carbohydrates produces health benefits in the short term, but negative effects after about a week, Yale researchers found in a study of mice.

The results offer early indications that the keto diet could, over limited time periods, improve human health by lowering diabetes risk and inflammation. They also represent an important first step toward possible clinical trials in humans.

The keto diet has become increasingly popular as celebrities, including Gwyneth Paltrow, Lebron James, and Kim Kardashian, have touted it as a weight-loss regimen.

In the Yale study, published in the January 20, 2020, issue of Nature Metabolism, researchers found that the positive and negative effects of the diet both relate to immune cells called gamma delta T-cells, tissue-protective cells that lower diabetes risk and inflammation.

A keto diet tricks the body into burning fat, said lead author Vishwa Deep Dixit of the Yale School of Medicine. When the bodys glucose level is reduced due to the diets low carbohydrate content, the body acts as if it is in a starvation state although it is not and begins burning fats instead of carbohydrates. This process in turn yields chemicals called ketone bodies as an alternative source of fuel. When the body burns ketone bodies, tissue-protective gamma delta T-cells expand throughout the body.

This reduces diabetes risk and inflammation, and improves the bodys metabolism, said Dixit, the Waldemar Von Zedtwitz Professor of Comparative Medicine and of Immunobiology. After a week on the keto diet, he said, mice show a reduction in blood sugar levels and inflammation.

But when the body is in this starving-not-starving mode, fat storage is also happening simultaneously with fat breakdown, the researchers found. When mice continue to eat the high-fat, low-carb diet beyond one week, Dixit said, they consume more fat than they can burn, and develop diabetes and obesity.

They lose the protective gamma delta T-cells in the fat, he said.

Long-term clinical studies in humans are still necessary to validate the anecdotal claims of ketos health benefits.

Before such a diet can be prescribed, a large clinical trial in controlled conditions is necessary to understand the mechanism behind metabolic and immunological benefits or any potential harm to individuals who are overweight and pre-diabetic, Dixit said.

There are good reasons to pursue further study: According to the Centers for Disease Control, approximately 84 million American adults or more than one out of three have prediabetes (increased blood sugar levels), putting them at higher risk of developing type 2 diabetes, heart disease, and stroke. More than 90% of people with this condition dont know they have it.

Obesity and type 2 diabetes are lifestyle diseases, Dixit said. Diet allows people a way to be in control.

With the latest findings, researchers now better understand the mechanisms at work in bodies sustained on the keto diet, and why the diet may bring health benefits over limited time periods.

Our findings highlight the interplay between metabolism and the immune system, and how it coordinates maintenance of healthy tissue function, said Emily Goldberg, the postdoctoral fellow in comparative medicine who discovered that the keto diet expands gamma-delta T cells in mice.

If the ideal length of the diet for health benefits in humans is a subject for later studies, Dixit said, discovering that keto is better in small doses is good news, he said: Who wants to be on a diet forever?

Reference: Ketogenesis activates metabolically protective T cells in visceral adipose tissue by Emily L. Goldberg, Irina Shchukina, Jennifer L. Asher, Sviatoslav Sidorov, Maxim N. Artyomov and Vishwa Deep Dixit, 20 January 2020, Nature Metabolism.DOI: 10.1038/s42255-019-0160-6

The research was funded in part by grants from the National Institutes of Health.

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5 Things to Add to Your Diet That Aren’t Foods – SCOOP EMPIRE

Posted: February 3, 2020 at 1:46 am

We have all grown up hearing about the importance of eating a healthy diet. It is another thing entirely to actually be able to accomplish it. Most of us cannot possibly eat the requisite number of foods each day that would be considered an optimal diet. Try as hard as we can, there are just certain deficiencies in our diet. That is because we are focused too much on food. Take a look at these five non-food items that can prove to be highly beneficial to your overall health and wellness.

Proper nutrition contributes to the positive elasticity of your skin. If you are lacking certain vitamins and minerals, your skin might suffer as a result. Red light therapy is a way to reverse this effect. This directs low-level light beams at your skin and can help to treat a variety of issues. You will notice that your wrinkles and scars will often become things of the past once you begin receiving red light treatments.

It is rather amazing to consider all of the various vitamins and minerals that the human body needs in order to remain healthy and vibrant. It is almost impossible to get enough of these each day in the food that you eat. Depending on your gender and current stage in life, there are certain minerals and vitamins that you will want to be even more conscientious about getting enough of. To help you get there, supplements are a valuable non-food alternative that you will want to consider adding to your diet.

Your body needs collagen protein. This is how your tissue and muscles receive the nutrients that they need to stay healthy and looking great throughout your lifespan. You will also find that collagen is a way to keep your skin looking healthy as you age. The protein that is found naturally in collagen helps to keep your skin elastic. Without it, you are more likely to develop wrinkles than you would if you consumed enough in your diet. It is also helpful to note that collagen protein helps to keep your joints and bones healthy. Since most humans do not get enough of this vital substance in the food that they eat, it is important to consider taking it in a supplement form.

There are times when your body loses a lot more water than it takes in. At the same time, your body depends on a regular supply of hydration in order to keep functioning properly. Rather than drink gallons of water in one sitting, which is never recommended, you will want to consider the value that Liquid IV brings to the table. This will deliver your body just the right mix of sodium, glucose, and potassium directly to your bloodstream. This will improve your hydration almost immediately. The additional benefit is that Liquid IV has much fewer calories and half the sugar than you would find in a sports drink.

The human body needs fiber in order to stay regular, yet many of us do not get enough. Since much of the fiber we get today comes in the form of plants, you may find that you just do not eat enough. Inulin is an effective way to gradually introduce fiber into your diet. You just add the tasteless, colorless powder to your favorite beverage or food and then forget about it.

These are five subtle ways to add to your diet in a substantive way. Each of these items can contribute to your overall sense of health and well-being in various ways. The key is to give your body as many nutrients and positive elements as possible. This does not necessarily have to come in the form of food. If you can do that, then you will be well on the road to an even healthier lifestyle.

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Drs. Oz & Roizen: Diet can slow sperm motility; are the elderly on too many meds? – The Union Leader

Posted: February 3, 2020 at 1:46 am

DEAR DOCS: My wife and I are trying to get pregnant, but things arent working out. Before we try in vitro, what can I do to increase my contribution to our chances?

DEAR STAN: In vitro fertilization isnt always effective. For women younger than 35, the success rate is just over 21%; for those 38-40, the rate is around 11%. So before you start down that road, heres our advice:

Dont smoke (anything); cut down on or avoid all alcohol; exercise regularly; maintain a healthy weight; and eat a healthy diet.

Theres a reason why a good diet is so important. New research from Sweden shows that too much sugar in the diet has a chilling effect on sperm motility. Just two weeks of a sugary diet (or what most Americans, unfortunately, eat regularly)can sink your swimmers. The good news? The researchers found a strong link between good nutrition and reproductive health.

So, here are some nutritional plans you might try after giving up all added sugars and syrups. According to an annual U.S. News and World Report paper created by 25 nutritionists, dietary consultants and physicians specializing in diabetes, heart health and weight loss, the top three diets, based on palatability, sustainability, family-friendliness and healthiness are:

1. The Mediterranean Diet, which we advocate. Its based on vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, seafood, lean skinless meats (as a side dish) and extra-virgin olive oil.

2. The DASH (Dietary Approaches to Stop Hypertension) Diet. It was developed to lower blood pressure without medication. It encourages lowering sodium while emphasizing vegetables, fruits and low-fat dairy, moderate amounts of whole grains, fish, poultry and nuts.

3. The Flexitarian Diet. You dont have to cut out all animal proteins, just eat lots of vegetables, fruits, nuts, seeds, legumes, potatoes and whole grains, eliminate red and processed meats, and eat fish and poultry occasionally.

Mehmet Oz, M.D., is host of The Dr. Oz Show, and Mike Roizen, M.D., is chief wellness officer and chairman of Wellness Institute at Cleveland Clinic. Email your health and wellness questions to them at youdocsdaily@sharecare.com.

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