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New Year, New Nutrition: How to embrace the paleo diet in 2020

Updated: 11:51 AM EST Jan 10, 2020

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JAZMIN: YOUVE PROBABLY HEARD OF DIETS LIKE PALEO, WHOLE 30, AND KETO. BUT COMMITTING TO A NEW DIET CAN BE HARD FOR SOME PEOPLE. THIS MORNING, JULIE FOX FROM JULIES REAL IS HERE TO HELP MAKE THAT JUMP A LITTLE EASIER. GOOD MORNING. THANK YOU FOR COMING IN. YOU HAVE ALL OF THESE PRODUCTS ON THE TABLE. THERE IS SO MUCH TO SEE. WE WILL START ON THIS SIDE AND TALK A LITTLE BIT ABOUT PALEO IN GENERAL. WHAT DOES THAT MEAN NOT JULIE: THE PALEO DIET IS A SIMPLE WAY OF EAING. IT IS VERY CLEAN FOOD, VERY SIMPLE INGREDIENTS, PRODUCTS YOUR BODY CAN DIGEST VERY WELL. JAZMIN: YOU BROUGHT IN, I SEE BARRYS, YOGURT. JULIE: WHEN YOURE EATING PALEO, YOU ARE NOT EATING DAIRY, GREENS , NOT EATING PROCESSED FOODS OR REFINED SUGARS. JAZMIN: I SEE THE DIFFICULTY THERE. JULIE: IT IS VERY EASY. YOU CAN FIND PALEO-SUBSTITUTE INGREDIENTS EVERYWHERE. I BROUGHT SOME NON-DAIRY SUBSTITUTES. THIS IS ALL MEANT MILK. -- I BROUGHT IN ALMOND MILK AND IT IS REALLY YUMMY. I BROUGHT REALLY AWESOME NON-DEAR YOGURTS. THIS IS VANILLA UNSWEETENED AND PLAIN UNSWEETENED AND THEY HAVE NO CANE SUGAR, WHICH MAKES THEM PALEO. MY FAVORITE WAY TO EAT THEM IS TO TOP THEM WITH GRANOLAB AND ERRIES. JAZMIN: YOU NEED TO PAY ATTENTION TO THE LABELS? JULIE: IT IS IMPORTANT TO READ INGREDIENTS. IT MAY SAY SOMETHING MADE FROM ALMONDS, BUT BE MADE FROM CANE SUGAR. JAZMIN: ANOTHER BIG THING IS GRAINS. JULIE: I BROUGHT GREAT SUBSTITUTIONS FOR GRAINS. MY FAVORITE IS RICE CALLA FLOWER. IT IS A GREAT SUBSTITUTE FOR RICE AND DIFFERENT TYPES OF GRAINS. I LIKE TO SAUTE IT ON THE STOVE AND PUT IT IN SOUPS AND IS A GREAT SUBSTITUTE FOR BEANS AND LENTILS. JAZMIN: YOU CAN MAKE YOUR OWN CHINESE AT HOME. IT TASTES PRETTY GOOD. JULIE: YOU CAN STOP OR BURRITOS WITH IT. IT IS TERRIFIC. I BROUGHT SOME REALLY GREAT PALEO SNACKS WITH ME. THESE ARE GRAIN-FREE TORTILLA CHIPS. THESE ARE SWEET POTATO CHIPS. JAZMIN: WHAT ABOUT THE TASTE? DO YOU GIVE ANYTHING UP? JULIE: NOT IF YOU PICK THE RIGHT THINGS. I BROUGHT MY FAVORITE BRANDS IN. THEY ARE REALLY YUMMY. YOU WOULD NEVER KNOW THAT THEY ARE GOOD FOR YOU OR ARE PALEO. THE TASTE REGULATORY TO YOU CHIPS. ANOTHER GREAT PRODUCT IS THE ALL MEANT FLOUR TORTILLAS -- ANOTHER GREAT PRODUCT IS THE ALMOND FLOUR TORTILLAS. THESE ARE AWESOME. JAZMIN: I KNOW PEOPLE BACON WANT FOR SWEETS AND DESSERTS, AND YOU THINK YOU CANNOT HAVE ANYTHING. JULIE: EXACTLY. ONE OF THE MISCONCEPTIONS WITH PALEO IS THAT YOU CANNOT EAT DESSERT. YOU CAN. YOU HAVE TO CHOOSE THE RIGHT INGREDIENTS. GREAT SUBSTITUTE ARE USING ALMOND FLOUR OR TAPIOCA FLOUR. AND COCONUT FLOUR. YOU CAN USE COCONUT SUGAR. ORGANIC COCONUT SUGAR IS HOW WE SWEETEN OUR DESSERTS. YOU CAN EAT DESSERT ON PALEO. YOU CAN ENJOY REALLY YUMMY DESSERTS THAT ARE REALLY RICH AND DECADENT. JAZMIN: QUICKLY, WE HAVE 30 SECONDS, BUT FOR PEOPLE AT HOME, WHAT ARE SOME OF THE BENEFITS USING SOME OF THESE PRODUCTS? JULIE: THE REASON I STARTED EATING PALEO WAS BECAUSE OF MY HUSBAND. HE WAS DIAGNOSED WITH A HEALTH ISSUE, SO WE GAVE UP GRAINS, PROCESSED FOODS AND IT HELPED OUR DIGESTION. ANOTHER BIG BENEFIT FOR US, IT IMPROVED OUR SLEEP. WE FALL ASLEEP WHEN OUR BODIES ARE TIRED AND WE WAKE UP WHEN OUR BODIES ARE RESTED. PALEO HAS A LOT OF GREAT BENEFITS. JAZMIN: MIGHT HAVE MORE ENERGY IN 2020. JULIE FOX, THANK YOU FOR C

New Year, New Nutrition: How to embrace the paleo diet in 2020

Updated: 11:51 AM EST Jan 10, 2020

Julie Fox of Julie's Real discussed ways to incorporate paleo-friendly foods into your diet with WESH anchor Jazmin Bailey.

Julie Fox of Julie's Real discussed ways to incorporate paleo-friendly foods into your diet with WESH anchor Jazmin Bailey.

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New Year, New Nutrition: How to embrace the paleo diet in 2020 - WESH 2 Orlando

The DASH diet, now regularly recommended by doctors, was founded in the 1990sbut this diet wasnt created with the goal of weight loss. DASH was actually based on research funded by the National Institute of Health with the goal of determining which lifestyle choices were most effective in reducing high blood pressure. Originally, it was high in carbohydrates, with an emphasis on eating a lot of fruits and vegetables and only lean meats. Since it was first developed, it has been adjusted to take into account newer research on eating the right carbs, meats and healthy fats.

Read on for everything you need to know about the DASH diet.

The DASH diet is an acronym that stands for Dietary Approaches to Stop Hypertension. It was created with a specific group of individuals in mindthose who need to lower their blood pressurebut has also been shown to help with weight loss.

Individuals on the DASH diet will be instructed to eat plenty of vegetables and fruit. Theyre also encouraged to eat whole grains, lean meats, and some healthy fats. Since its conception, the DASH diet has been adjusted to allow individuals to pursue weight loss and reduce blood pressure at the same time.

Related: What Is Whole30 and Should You Try It?

The most obvious benefit of the DASH diet is its ability to reduce hypertension significantly. It has been found to reduce blood pressure by eight to 14 points. That isnt all this diet can do, it has also been found to improve the health of individuals with type 2 diabetes and chronic heart disease.

Additionally, since the meal plans have been adjusted, individuals on this diet may lose weight. The increased protein intake along with the replacement of processed carbohydrates with whole grains has been associated with weight loss while maintaining lean muscle mass, according to the DASH website.

Dont use scrubs or brushes to treat arm bumps. Those tiny pimple-like bumps are called keratosis, and its totally harmless and super common. Treat it with over-the-counter products that contain ceramides, urea, or ammonium lactate.

The DASH diet is a well-balanced diet that focuses on helping individuals eat the right amount of each food group. At its core, it isnt focused on weight loss and so it may be possible to follow it without the negative consequences associated with low-calorie, restrictive, weight loss diets.

The only known risk of the DASH diet is too little sodium. The human body does need sodium for healthy functioning, and it isnt recommended that individuals adopt the extreme restriction of this mineral. Instead, theyre encouraged to reduce their sodium intake to a moderate amount, between 1,500 and 2,300 milligrams a day.

There are different types of DASH diets that were created to address certain goals and lifestyle choices. For example, their website provides meal plans for vegetarians who wish to glean the benefits of the diet without eating meat. There are also specific plans for individuals who want to lose weight and there is a cookbook that combines the principles of the Mediterranean diet with the principles of the DASH diet since the two share many similarities.

Related: 26 Things You Should Know Before Starting an Anti-Inflammatory Diet

On the DASH diet, you are instructed to eat the most servings of fruits and vegetables. The recommended amounts are five servings of vegetables and five servings of fruit each day. Beyond that, carbohydrates are fully embraced on this plan and seven servings of whole grains are recommended each day. Meat is eaten in moderation, with lean options suggested two times a day and low-fat dairy is the same. Nuts and seeds are recommended, but only two to three times a week.

While the serving suggestions are pretty specific, there is actually a lot of flexibility once youve grown accustomed to monitoring your servings of each food group. With a good cookbook, youll quickly learn that meat and dairy play second fiddle to the many delicious produce and whole-grain options you can cook with each day.

All protein should be lean, so stick to white-meat chicken, turkey, and fish while youre shopping. Other appropriate sources of protein could include low-fat yogurts and legumes.

The great news about cooking on the DASH diet is that many recipes can be adjusted to fit within the guidelines. For instance, a salad recipe featuring a creamy dressing could be changed to a low-fat dressing instead. Some of our favorite recipes are featured on Parade.com, and include a Mediterranean Chicken Salad with a lemon and olive oil dressing and Vegetarian Chili. We also have a creative and nutritious Raspberry-Ginger Stir Fry made with chicken breasts and fresh vegetables.

If youre accustomed to reaching for potato chips or a candy bar when youre craving a snack, it might feel difficult at first to adjust your munching to the DASH guidelines. With enough creativity, youll soon discover there are plenty of delicious options for addressing hunger between meals.

Fresh vegetables and a tasty dip are a great way to squeeze in extra vegetable servings each day and one of our favorite dips is a red pepper dip made with light sour cream. Low-fat yogurt topped with fruit and granola is a good option any day and can be adjusted to fit your tastes or to add variety each day.

Instead of focusing on what is off-limits, breakfast is a great time to think of ways to eat more of the good stuff. For example, vegetables can be difficult to squeeze in at breakfast time but these eggs in pepper cups make sneaking in a serving a delight. For an easy on-the-go recipe, that will keep you clear of the drive-thru line, keep some basic breakfast muffins on hand.

Theres no reason to worry if you have a sweet tooth, desserts are totally allowed on the DASH diet. When selecting desserts, be careful about what fats are in the ingredient list, so many are made with full-fat milk and butter. For a quick and easy dessert, we love this creamy grape and marshmallow dessert made with just a few, simple ingredients. For dieters looking for a high protein dessert, this Cranberry Banana Parfait is made with low-fat Greek yogurt.

Learn more about how you can lower your blood pressure

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What is the DASH Diet? Guidelines for Losing Weight on the DASH Diet - Parade

Dan Buettner grew up in Minnesota during the 1960s, where he was fed a high-carb diet of bright yellow macaroni and cheese and sweaty red hot dogs wrapped inside flaky croissants.

"We didn't know better," he said.

But when the cyclist and storyteller started traveling around the globe, and into the homes of people in locations where elders routinely live to see their 100th birthday in good health the world's "Blue Zones," as he calls them he noticed something distinct about the ways that they were all eating.

The fare was nothing like his Midwestern childhood diet of processed foods, but Buettner noticed that each Blue Zone kitchen did have a few staple ingredients in common. Like his own meal plans, they were all fairly high in carbohydrates, but these Blue Zone diets centered on carbs of a different kind.

"The four pillars of every longevity diet in the world are whole grains, greens, nuts, and beans," Buettner said. "When you crunch the numbers, it's very clear that it's a 90% to 100% plant-based, very-high-carbohydrate diet. About 65% carbs, but not simple carbs like muffins and cakes complex carbs."

Buettner's chronicled some of his favorite recipes from each of those regions in a new Blue Zones cookbook, featuring dishes from Ikaria, Greece; Sardinia, Italy; Okinawa, Japan; Nicoya, Costa Rica; and Loma Linda, California.

Staples of the Blue Zones include hearty soups filled with beans and herbs; fermented breads like sourdough; and wine. Westend61 via Getty Images

Whether the cuisine is from the sandy western shores of Costa Rica or industrial church kitchens in California, it is loaded with beans.

Beans are a high-carbohydrate, high-fiber food that many dieters have recently criticized, as they're nearly impossible to eat on high-fat, low-carb diets like the trendy keto plan.

"You can get very successful with a diet if you tell people they can eat what they like to eat meat or cheese or eggs and all that," he said. "I draw from people who've achieved the health outcomes we want. And I can tell you beyond a shadow of a doubt that they're eating about a cup of beans a day."

His favorite bean dish is a Greek "longevity stew," loaded with fennel, black-eyed peas, olive oil, tomato, and garlic.

The diet plan lines up with much of the scientific research suggesting that people who eat more vegetables and other plants while consuming little to no processed or red meat are less likely to die earlier (and more likely to have healthier hearts) than people who routinely fuel up on animal products.

In the Blue Zones, there are no banned foods. Instead, the environments people live in promote their good health almost effortlessly. There's no weighing ingredients or worrying about the amounts of carbs, protein, and fat to include in a day's meals.

Yet there are certain things that people in Blue Zones don't eat very often. Chief among the rarities are dishes high in saturated fats and sugars, including meats, dairy, and desserts.

On average, people living in the Blue Zones eat meat about five times a month. It's usually a three- to four-ounce cut of pork, smaller than an iPhone.

When it comes to bread, Blue Zoners tend to favor fermented varieties like sourdough over plain white yeasted slices, and they pair small amounts of pasta and grains with other staple ingredients like fresh greens or beans.

"When you combine a grain and a bean, you get a whole protein," Buettner said. This means that, much like any meaty dish, a plant-based meal can feature all the essential amino acids that help the body grow and repair itself, but "without the saturated fat, without the hormones," he said.

In addition to focusing on plant-based foods, people in the Blue Zones also tend to cherish the importance of lifelong friendships, move around consistently each day (every 20 minutes or so), and live with purpose. These built-in support systems are key components of longevity too, Buettner believes, and just as important as the good food.

"We keep beating this dead horse of diets and exercise and supplements," he said. "It's Einstein's definition of insanity."

Dan Buettner. Crystal Cox/Business Insider

If you'd like to try the Blue Zones eating routine, Buettner suggests finding a few plant-based recipes that you really like and making it a habit to cook them for yourself again and again. None of the recipes in his book include any meat or eggs, and most shouldn't take more than 30 minutes to prepare.

"The secret to eating for 100 is to find the plant-based foods heavy with beans and grains and vegetables, and learn how to like them," Buettner said. "If you eat a Blue Zones diet religiously, it's probably worth eight to 10 extra years of life expectancy over a standard American diet. You take those years and you average them back into your life? It gives you about two hours a day to cook."

See more here:
The longest-lived people run on a high-carb diet, and it's a big part of their secret to living to 100 - INSIDER

"Eggs are bad for you."

"No, now eggs are good!"

Butter is back?

A quick online search of the nutritional benefits and risks associated with many fatty foods could leave anyone confused about fat. Although humans need to consume a certain amount of fat, not all fats are created equally. It's important to emphasize healthy fats and keep unhealthy fats to a minimum, but that requires knowing the difference and how they fit into a healthy diet.

No matter the diet, carbohydrates, proteins and fats are necessary and important, each in their own way. Each of these three macronutrients nutrients that people need in large amounts provide energy to the body, but they also have other functions.

Carbohydrates are the body's main source of energy. Proteins are made up of amino acids to build cell structure and enzymes.

Fats which often get a bad rap are needed to store energy in the body, build hormones and more. They're also the body's go-to energy source after carbs. Aside from providing energy, fats also make up fat-soluble vitamins, cholesterol and many of the hormones circulating through our bodies. Some even form the membranes surrounding all of the body's cells.

But what exactly are fats? Also called triglycerides, fats are made up of a backbone with three fatty acids attached. Fatty acids vary in characteristics that determine the role they play in food function and health. Importantly, saturated fatty acids tend to be unhealthy, while unsaturated fatty acids are the healthy fats necessary for certain body functions.

Saturated fatty acids take a linear shape and can pack tightly with other saturated fatty acids, allowing them to build up and form plaques in the body. Saturated fats are solid at room temperature and include animal foods like butter, lard and the fat in meats, as well as certain tropical vegetable oils like coconut oil. "Partially-hydrogenated" vegetable oils listed on food labels are also saturated fats.

Trans fats are human-made and similar to saturated fats. These have been shown to cause heart disease and increase risk factors for related conditions. They've been banned from food production in the United States since May 2018.

Unsaturated fatty acids do not cause the same health risks, because they have a bend, or kink, in their structure, making them more fluid and unable to pack together like saturated fats. Unsaturated fats are liquid at room temperature and take the form of plant oils such as those derived from soybeans, olives, corn or canola. Unsaturated fats are also found in whole foods such as avocados.

There are some unsaturated fats humans must consume as their metabolisms cannot make them. They're called essential fatty acids. These are linoleic acid and linolenic acid, otherwise called omega-6 and omega-3, respectively. Common sources of these unsaturated fatty acids are corn, safflower and soybean oils, as well as flaxseed oil and walnuts. Other types of unsaturated fats include DHA and EPA, which can be found in fish. Many studies have shown the health benefits of consuming fish.

Walnuts are a rich source of unsaturated fatty acids.

Fats have some very important functions. In fact, people could not live without them. So why are some people so afraid of them?

Older studies showed a correlation between diets high in fat and various chronic diseases. Health recommendations based on those early studies focused mostly on reducing fat intake altogether, but didn't sufficiently consider what types of fats may be contributing to high disease rates. There is now more research on how different kinds of fats affect these diseases, both positively and negatively.

Instead of shaming fat altogether, newer research helps guide recommendations on the types of fat and the amounts that should be consumed. The Dietary Reference Intakes advise that fat consumption falls within 20-35% of total calories, and that saturated fats should always be limited to 10% or less. Overall, Americans consume too much saturated fat and not enough unsaturated fat. The majority of the saturated fat in diets comes from prepared dishes, like pizza, burgers and sandwiches, soups and pasta dishes.

More important than individual nutrients is an overall healthy eating pattern. Certain dietary patterns are associated with having good health, including diets lower in fat and added sugars and high in fruits and vegetables, whole grains and fiber. These patterns include consuming healthy fats such as vegetable oils, avocados, nuts and fish.

In addition to helping with bodily functions, fats are useful in the culinary world. They contribute to mouthfeel and texture, flavors, serve as emulsifiers and help with heat transfer during baking, cooking or frying. Our diets would not have the same variety or be as tasty if all fat were eliminated.

So, instead of focusing on removing fat, it's appropriate to enjoy a bit of butter or eggs, avocado on a salad or a nice piece of fish. Variety and moderation is what counts, even for fats.

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Healthy Fats And Where They Fit In A Balanced Diet - WisContext

With the new year comes new resolutions, especially in our eating lifestyle. The introduction of the Impossible meats in 2018 forged the way for many longtime vegans and hard-core carnivores (doctors orders) to follow a plant-based, vegan diet, while some with goals to shed a few pounds turned their taste buds to trying foods with more protein and less fat, like seafood. Regardless what diet trend youll be following in 2020, heres a list, although not comprehensive, of local restaurants serving dishes full of substance but not lacking in flavor.

Rare Society offers followers of this diet craze a meal high in lean protein and fat with dishes ranging from filet mignon carpaccio and Scottish salmon to dry-aged pork chop and prime porterhouse steak. They can be topped with sauces like the house TRG crack sauce or bearnaise sauce, and served with sides like truffle creamed spinach, roasted mushrooms with thyme, garlic and egg yolk or cheesy broccoli. 4130 Park Blvd., San Diego. Reservations: (619) 501-6404. raresocietysd.com

Impossible Burger.

(Haley Hill Photography)

Corner Drafthouse chef Ruben Zamarripa offers two items not listed on the menu but are available upon request. For a dish with all the flavor of wings without the meat, try the roasted buffalo cauliflower, tossed in buffalo sauce and topped with scallions. Hold the blue cheese crumbles and replace the ranch dressing with Vegenaise for dipping, or eat them plain. Missing meat? Try the Impossible Burger, a veggie patty with soyrizo, caramelized onions, lettuce and tomato. Substitute the aioli and cheddar cheese with Vegenaise and vegan cheese. 495 Laurel St., San Diego. (619) 255-2631. thecornerdrafthouse.com

Portobello Burger.

(Haley Hill Photography)

Bier Garden offers a variety of menu items that can be prepared vegan upon request like the grilled portobello mushroom sandwich, piled high with grilled portobello, heirloom tomato, pickled red onion, arugula, roasted red pepper and a fig spread. Order with no cheese to make this entre completely vegan. The sauted edamame can be ordered as-is, with garlic and soy sauce topped with kosher salt. 641 S. Coast Highway 101, Encinitas. (760) 632-2437. biergardenencinitas.com

Tortilla Soup.

(Kelly Bone)

The Westgate Hotel executive chef Fabrice Hardel has crafted a menu for every diet type, including vegan. Selections include a freshly baked bread dipped in seasoned olive oil, sun-dried tomato umami and green olives, and a traditional tortilla soup (sans the chicken and cheese) a corn, tomato, vegetable broth, topped with ribbons of smokey guajillo chili. 1055 Second Ave., San Diego. Reservations: (619) 238-1818. westgatehotel.com/dining/the-westgate-room

Smoked Carrots and Baby Beets.

(Haley Hill Photography)

Trust chef Brad Wise knows his way around vegetables and has created several simple but flavorful dishes like the smoked carrots and baby beets served with grains, aged Manchego cheese, red onion, smoky yogurt, tarragon and pistachio; and the wood-grilled cauliflower with golden raisins, mint, serrano aioli, black lentils, cilantro and curry vinaigrette. Indulge in a Trust favorite, ricotta agnolotti (pasta) served with sunchokes, black garlic streusel, black truffle and basil-scented panna (italian cream). 3752 Park Blvd., San Diego. (619) 795-6901. trustrestaurantsd.com

Pan con Tomate (bread with tomato).

(Haley Hill Photography)

For all of the herbivores, Zinqu suggests its pan con tomate, a baguette rubbed with garlic and tomato and topped with tomatoes and avocado. The French bistros Le Bowl hits all the major food groups for both vegetarians and non-vegetarians by offering a full meal of brown rice, avocado, tomato, arugula, Comt (a French cheese), cilantro and sriracha. Want dessert? Share a pear tart with a scoop of vanilla ice cream on the side. 2101 Kettner Blvd., San Diego. (619) 915-6172. lezinque.com

20|Twentys menu is nearly all gluten-free.

(Haley Hill Photography)

Diners looking to avoid gluten will have their plates full at 20|Twenty nearly all the menu is gluten-free. Executive chef Julian Quinones has created plates like roasted beets and seasonal citrus with wild arugula, fennel, red onion, almonds, citrus tarragon vinaigrette and aged Fiscalini cheddar; and entrees like the Diver scallops with grilled king mushrooms, asparagus, tomato confit and sweet potato romesco (sauce); or the 16-ounce Cooks Ranch Heritage pork porterhouse with apple relish, cabbage and sweet potato hash, apple-sage gastrique (flavoring) and pork demi-glace. 5480 Grand Pacific Drive, Carlsbad. Reservations: (760) 827-2500. 20twentygrill.com

7 Mile Kitchens Duck Confit Pizza.

(Casey Figlewicz)

7 Mile Kitchen offers ample choices for gluten-free dining, including smoked wings in lemon herb or spicy buffalo sauce, plus an entire list of artisanal wood-fired pizzas made with a gluten-free crust and topped with Brie, arugula, duck confit and a blueberry balsamic gastrique (flavoring). They also offer gluten-free gelato for dessert. 5420 Grand Pacific Drive, Carlsbad. (760) 827-2514. 7milekitchen.com

If you love pasta, then order Monellos gluten-free pasta served with your choice of gluten-free tomato-based sauces: marinara and arrabbiata (a spicy sauce made with red chili peppers). The menu also includes several gluten-free entrees, like roasted pork shank and mashed potatoes; and salmon fillet in a white wine and lemon-caper sauce served with roasted tomatoes and mashed potatoes. 750 W. Fir St., San Diego. Reservations: (619) 501-0030. lovemonello.com

Torta Caprese, flourless chocolate cake with whipped cream.

(Bencotto)

Bencotto offers a Milanese meal for gluten-free watchers. For pre-dinner munching, start with sliced-to-order formaggio cheese, salumi meats and prosciutto di Parma. Order the gluten-free pasta with your choice of marinara or arrabbiata gluten-free sauces. Sink your sweet tooth into an Italian, soft, flourless, chocolate-almond cake served with whipped cream. 750 W. Fir St., Suite 103, San Diego. Reservations: (619) 450-4786. lovebencotto.com

Macarons come in seasonal flavors.

(Patisserie Melanie)

Patisserie Melanie chef Melanie Dunn says gluten-free patrons can indulge in any of her traditional macarons made with seasonal flavors like chai tea, Earl Grey, espresso and matcha. Other options include any of Melanies caramels, which come in sea salt, espresso and cinnamon, as well as her seasonal jam collection featuring orange, peach and pear. 3788 Park Blvd. Suite 4, San Diego. (619) 677-2132. patisseriemelanie.com/menu

Fort Oaks Seafood Tower comes in two sizes.

(Jim Sullivan)

At Fort Oak, pescatarian options for seafood enthusiasts run the gamut. Choices include the seafood tower (offered in two sizes), served with oysters, clams, prawns, Jonah crab claws, Maine lobster, lobster hamachi poke, scallop aguachile and marinated tuna; the garlicky hearth-grilled prawns with Namasu pickles, salt and pepper lime and a kimchi-aioli dipping sauce; and the Baja striped bass with Brussels sprouts, roasted pear, charcoal turnip, preserved orange and a scallop beurre blanc sauce. 1011 Fort Stockton Drive, San Diego. Reservations: (619) 722-3398. fortoaksd.com

A large portion of JRDNs menu is dedicated to the sea and offers seafood lovers and pescatarians an ocean of choices like the ahi tuna nachos (wonton chips), topped with avocado, mango, Fresno chili, chives, shiso, cilantro, sriracha aioli and sesame seeds. Drink a glass of white wine or ros with an entree of scallops, served with mushroom jam, smoked mushroom consomm, tempura enoki mushrooms and kohlrabi (German for cabbage turnip) fondant. 723 Felspar St., San Diego. Reservations: (858) 270-2323. t23hotel.com/dine

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The Dish: New year, new diet? 13 eateries got you covered in 2020 - The San Diego Union-Tribune

Getty LOS ANGELES, CA - FEBRUARY 12: Recording artist Adele performs onstage during The 59th GRAMMY Awards at STAPLES Center on February 12, 2017 in Los Angeles, California. (Photo by Kevin Winter/Getty Images for NARAS)

Fans of Grammy-winning songstress Adele, who recently celebrated her 31st birthday, have been keeping up with Adele's weight loss via her Instagram profile since early 2019. How has she been steadily dropping those pounds, you might be wondering? It seems that the British recording artist may be turning to an under-the-radar diet plan known as the Sirtfood Diet, which is designed to supercharge your metabolism, but surprisingly includes staples such as red wine, coffee, and chocolate.

According to People, Adele hired a personal trainer in 2019 to help her get into a new fitness routine, but reports have long linked her weight loss to following the relatively new diet. She's lost more than 40 pounds by following the program over the last four years, per The Sun (although the singer hasn't confirmed any of this). And she's not the only Brit who swears by this diet, either Pippa Middleton, the Duchess of Cambridge's sister, also reportedly has experimented with the Sirtfood Diet.

While it certainly may help you lose weight, dieters may be surprised to learn that experts aren't sure of the Sirtfood Diet's effectiveness in the long run. Here's why nutritionists are wary of the Sirtfood Diet in the first place, and how you may be able to adapt the best elements of this fad diet into your own.

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Believe it or not, this somewhat-controversial diet program was launched by two U.K.-based nutritionists, Aidan Goggins and Glen Matten, after they first published a recipe book by the same name in 2016. The book touts the diet's effectiveness as it turns on the "skinny gene" by relying on staples that are high in sirtuins, a subset of plant-based proteins that can be found in certain foods and in the body naturally. Increased sirutin levels in the body may help jumpstart your metabolism and reduce inflammation, and has been highlighted for its anti-aging properties, according to this 2013 review published in the Annual Review of Physiology. "In general, it could be a good thing to eat foods that are rich in sirtuin a gene that may be able to help with weight like apples, blueberries, and extra virgin olive oil," says Tracy Lockwood Beckerman, RD, author of The Better Period Food Solution. Foods high in sirtuins, then, have been dubbed "sirtfoods" in the diet plan.

As highlighted in The Official Sirtfood Diet, the diet program is based on a meal plan that is curated to be full of sirtfoods, but curtailed in overall calorie counts. In fact, one of the book's authors claims that it can help you shed seven pounds in a single week, according to the New York Post. But the book's meal plan is quite regimented: For the first three days, dieters are expected to consume just 1,000 calories each day that consist of a single meal and two green juices. Later in the first week, dieters will enjoy 1,500-calorie meal plans for four days that are mostly divided between two meals.

The majority of the program asks dieters to create meals that are high in sirtfoods... and not much else. Some of the staples that the diet highlight include many different produce items, including kale, strawberries, onions, parsley, arugula, blueberries, and capers. Some grains, like buckwheat, and walnuts are praised, as are spices like turmeric. Interestingly, beverages like coffee, matcha green tea, and red wine are encouraged as is a heavy reliance on 85% dark chocolate.

If the diet's list of celebrated ingredients seems a bit lacking, you're not alone many health experts criticize the Sirtfood Diet for being highly restrictive. Beckerman says she has never recommended the Sirtfood Diet to any of her clients because of it's tight calorie restrictions. "While I applaud the Sirtfood Diet for promoting the consumption of real ingredients, I denounce it for its promotion of calorie restriction and unhealthy eating rules." Like many other diets that remove food groups from regular consumption, Beckerman says the Sirtfood Diet may indeed lead to "disordered eating" as it also blends elements from intermittent fasting plans into the mix.

McKenzie Caldwell, MPH, RDN, who specializes in women's nutrition and pregnancy dietary wellness in particular, says that the calorie counts associated with the diet are by far it's worst quality. "1,000 calories per day is only appropriate for a child between the ages of 2 and 4," she says, citing current dietary guidelines distributed by the Mayo Clinic. "Not only is this not enough energy to support an adult body, it is not possible to fit in all the macro- and micronutrients an adult needs in that amount of food The diet may cause weight loss in the short term merely because of it's caloric restriction."

Most importantly, however, both nutrition experts agree that there is little to no clinical evidence to support this diet being healthy for sustained weight loss. "There is absolutely no evidence to back up any claims that the Sirtfood Diet has a beneficial effect on healthy weight loss," Beckerman says. "The creators of the diet claim to have put participants at their own gym on the diet, but this anecdotal supposed study has not been published nor validated by true researchers or scientists."

Just like Keto and Whole30, the Sirtfood Diet often radicalizes how you normally eat by asking you to skimp on meals. While all diets often adhere to some form of a calorie-limit, Caldwell says it's important to consider your own lifestyle and think about what you need throughout the day. "The reality is, there is nothing magical about sirtfoods in particular being rich in polyphenols, they do have anti-inflammatory properties, but the research doesn't support them having any extra effectiveness for weight loss."

If you're dead set on giving the Sirtfood Diet a try, first experiment by incorporating more of the diet's signature staples into what you're already eating at home. "Incorporating polyphenol-rich foods, including those on the sirtfood list, can be helpful in preventing or reducing inflammatory diseases like cardiovascular disease," she advises. "Skip the initial restrictive steps and prescribed green juices, and instead opt for adding in antioxidant-rich foods to your eating pattern in a way you enjoy."

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Adele Reportedly Lost 40 Pounds on the Sirtfood Diet Here's What You Need to Know About Before You Try It - msnNOW

Wed all like to live a long time in good health.

Now a recently published study has concluded there are lifestyle factors that can increase your odds of reaching an older age without chronic health issues.

Theres been plenty of research on lifestyle choices, such as smoking, physical activity, drinking habits, weight management, and diet, that affect our overall life span and likelihood of experiencing chronic diseases.

However, few studies have looked at how a combination of these factors relate to a long life free of disease.

We wanted to see whether following a healthy diet and exercise can prolong life, not just life expectancy but life expectancy free of chronic diseases, such as cancer, cardiovascular disease, and diabetes, Dr. Frank Hu, MPH, a professor at the Harvard T.H. Chan School of Public Health in Massachusetts and lead study author, told Healthline.

Because were not just looking at life span but also health span, meaning that there are increased years of life free of chronic disease, he said.

Researchers examined data from roughly 73,000 registered female nurses in the United States from the Nurses Health Study and from almost 40,000 male health professionals in the United States from the Health Professionals Follow-Up Study.

The study participants didnt have cancer, cardiovascular disease, or diabetes when they were enrolled.

Study participants were routinely assessed for new diagnoses and deaths from cancer, cardiovascular disease, and type 2 diabetes for more than 20 years. Researchers adjusted for age, ethnic background, family medical history, and other considerations.

The low-risk lifestyle factors used to calculate a healthy lifestyle score included:

Adding these five factors together gave a final low-risk lifestyle score ranging from 0 to 5. A higher score indicated a healthier lifestyle.

Your healthcare provider can help with risk scores that can estimate your risk for death for certain conditions, and evidence-based lifestyle modifications and treatments that can improve conditions, said Dr. Katrina Miller Parrish, the chief quality and information executive at L.A. Care Health Plan.

Keep in mind that a healthy lifestyle with low impact, tolerable physical exercise; a good, well-balanced, colorful diet; hydration; and an appropriate amount of sleep can do wonders to help maintain a positive mental outlook and physical state, Parrish told Healthline.

Years of life free from cancer, heart disease, and diabetes at age 50 was 24 years for women who followed none of the low-risk lifestyle factors.

It was 34 years for women who adopted four or five of the factors.

The life expectancy free of these chronic diseases was 24 years among 50-year-old men who followed no low-risk lifestyle factors.

It was 31 years for men who practiced four or five of these healthy habits.

While hypertension is the number one cause for death throughout the world, many lifestyle changes, such as better diet and exercise, can affect this diagnosis to varying degrees, especially based on regimen and adherence, Parrish said.

Being selective in what you eat is one of the most important lifestyle factors.

Foods that are high in fiber have been studied extensively for the benefits that they provide when it comes to cardiovascular health, including blood pressure regulation, Shelley Wood, MPH, RDN, a clinician at Santa Clara Valley Medical Center in California, told Healthline.

Wood explains these foods are plant-based and include whole grains, fruits, and vegetables.

Additionally, legumes, such as beans, lentils, and peas, have been shown to lower the risk of heart disease, high cholesterol level, and high blood pressure.

For those wishing to preserve heart function and health, Wood says theyd benefit from avoiding foods high in sugar, sodium, saturated fat, and refined carbohydrates.

Its especially important to avoid these foods if you have high cholesterol. If youre contemplating eating a food that is high in sugar, salt, or fat, your best bet is to choose something else, she said.

Wood adds that optimizing caloric intake and reaching or maintaining a moderate weight and waist measurement into middle age are the single most important ways to reduce risk for diabetes as well as participating in regular physical activity and avoiding smoking.

According to the study, men who smoked heavily defined as 15 or more cigarettes per day and men and women with obesity (defined as BMI 30 or higher) had the lowest chance of disease-free life expectancy at age 50.

We looked at five lifestyle factors: eating a healthy diet, maintaining a healthy body weight, not drinking in excess, not smoking, and being physically active. Theyre all important. But for smokers, the most important thing for them to do, of course, is to stop smoking. For people who are obese, its important to lose weight and maintain a healthy body weight, Hu said.

Parrish agrees that not smoking is critically important.

The one single thing anyone who smokes can do is simply quit and reduce risk of disease and death by double digits, which is seen through this study. The effect appears to be greater the longer an ever-smoker remains no longer smoking, Parrish said.

In the first 1 to 10 years after quitting, the risk of heart disease and lung cancer drops, and by 15 years, the risk of each is near that of a nonsmoker, she added.

New research finds there are five lifestyle factors that significantly increase the years you live without experiencing chronic health issues.

Study participants were followed for more than 20 years. Those who followed four or five of the healthy lifestyle choices significantly increased their healthy life span after age 50.

Experts emphasize that the most influential of these are not smoking and maintaining a moderate body weight.

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How Diet, Exercise, and a Healthy Weight Can Add a Decade to Your Life - Healthline

President Trump, a Republican strategist complained to me recently, is hooked on lusty rally cheers that only a culture war can bring. This latent anxiety, from an experienced political guru rooting for Trump to win a second term, is no small concern. It's one shared by other GOP insiders.

The president is presiding over a booming economy that would be the envy of his predecessors, all 43 of them. Historically low unemployment, rising working-class wages, record stock market gains, low interest rates, virtually no inflation, and a new trade deal (finally) its the stuff that landslides are made of. But most days, Trump seems bored with it all. Oh, he likes to win, and he likes the bragging rights that accompany all of these gleaming statistics. But what really excites Trump is the roar of the crowd at one of his signature revivalist-style campaign rallies. And, what really excites the crowd is the president as conservative big-top showman, leading his supporters on the front lines of what they are convinced is a generational culture war to stop leftists in Hollywood, the news media, and the Democratic Party from outlawing the American way.

This phenomenon threatens to overshadow a record of economic stewardship that might otherwise guarantee Trump a winning 2020 coalition, especially because the outsize media coverage the presidents rally performances attract can obscure almost everything else he says and does that might keep disaffected Republicans in the fold and lock in swing voters. Both blocs, at best indifferent to Trump as culture warrior, at worst completely repulsed, helped put Trump in the White House nearly four years ago, and each is crucial to a November sequel.

The Trump campaign rally has changed the face of contemporary American politics, said Jeffrey Brauer, a political science professor at Keystone College in Pennsylvania, an electoral battleground the president covets. What remains is the question of whether these rallies will work again in 2020 after three-plus years of a divisive Trump presidency.

As Brauers question reminds us, the Trump rally was quite successful in 2015 and 2016. Often dismissed as counterproductive and too catered to Trumps uncommonly loyal voting base, this traveling road show fueled his rise in the Republican primaries and victory over Democrat Hillary Clinton in the general election. Democrats should be worried, at least somewhat, because the 2020 version of the Trump rally is more sophisticated. This time around, the only haphazard, ad-libbed part of the spectacle is the president's onstage routine.

Led by Trump campaign manager Brad Parscale, with an assist from senior White House adviser Jared Kushner, the presidents son-in-law, and Trump campaign political director Chris Carr, each Trump rally is meticulously planned to identify and ink new Trump voters, add to the presidents growing army of campaign volunteers, and sell his agenda. Rally locations are chosen with precision to boost Trumps prospects in battlegrounds, and micro-battlegrounds, that matter. And this year, the campaign is bracketing Trumps stadium rallies with smaller, targeted affairs, such as the events his daughter-in-law, Lara Trump, is headlining in proximal suburban strongholds.

A Trump campaign official told me that the rallies are a data gold mine and central to the presidents strategy.

According to statistics this official provided, the campaign has hosted a combined 258 rallies and related events (and counting) during Trumps first term that 3.3 million people registered to attend. From this list of names, 2.4 million voters were identified, 80% of whom live in battleground states and 396,000 of whom did not vote for Trump in 2016. Parscale typically tweets out the voter information collected at each rally. For instance, after the Trump rally in Hershey, Pennsylvania, on Dec. 10, Parscale said in a Twitter post that the event identified 23,000 voters. Twenty percent of them voted in only one of the last four elections, while 9% had never voted. Another 20% identified as Democrats, and 18% were nonwhite.

Trumps rally schedule, steady throughout his first nearly three years in office, has accelerated markedly in the first few weeks of the election year, placing the president on the stump far earlier than perhaps any of his predecessors. On Jan. 9, Trump was slated to travel to Toledo, Ohio, for a "Keep America Great" rally, followed by another on Jan. 14 in Milwaukee. On Jan. 28, Trump is headed to southern New Jersey for yet another rally.

Trump loves to campaign, said Ed Rollins, a veteran Republican operative who runs a pro-Trump super PAC. Talking to his people is what he likes best. He thrives on it and gains energy from it.

For the Trump loyalist, these rallies are more than politics. They are community. Some rallies are preceded by daylong festivals, dubbed 45 Fests, that feature live music, appearances by prominent Trump supporters, and other attractions. Many attendees are repeat customers dozens of times over. They come to organize, see friends, and hear Trump play his greatest rhetorical hits. Jason Miller, a former Trump political adviser, referred to the rallies as cultural destination centers for many Americans, a description not far off the mark.

Trump is placing a big bet on a campaign strategy centered on motivating voters already in his corner.

Yes, the presidents strategy involves growing the number of such voters. My base is much bigger than people think, he told me and a few of my Washington Examiner colleagues during an Oval Office interview last fall. And yes, the Trump campaign, and the president's allies, claim the rally is the only megaphone loud enough to broadcast his message over the din of impeachment-obsessed Democrats and a political press corps that covers him unfairly. But no president, including Trump, has ever captured the White House, or held it, on the strength of core supporters alone.

Managing a majority coalition is difficult, said David Winston, a Republican pollster. Your base is never big enough to win an election.

Victory is born of a big tent, and the Trump defined by rally appearances that can last 90 minutes and be, at times, comedic, antagonistic, self-deprecating, insulting, braggadocio, and narcissistic risks scaring away the traditional elements of his 2016 coalition, without which the Trump base would have been an interesting footnote in campaign history. According to exit polls, Trump beat Clinton among independents, 46% to 42%; outpaced her in the suburbs, 49% to 45%; and earned the support of 47% of married women, just 2 points shy of Clintons total in other words, voters inclined toward many Trump policies but disinclined toward his behavior.

Let history be our guide. Trumps bustling rally tour down the stretch of the campaign for the midterm elections was devoted to the dangers of the Democratic mob, socialism, open borders immigration, and other cultural flash points.

Democrats swept the suburbs to win control of the House with a pick-up of 40 seats. Even though Trump helped Republicans oust Democratic senators in deep red territory where he is popular, the Democrats also won an Arizona Senate seat for the first time in a generation and defeated a GOP incumbent senator in Nevada. Both states are dominated by suburban voters and have burgeoning minority populations. Trumps rhetoric and stump style, consistent, albeit backed by a refined operation, are not the only reasons Democrats are hopeful about the next election. But they rank pretty high on the list.

The president is his own worst enemy. If he talked 50% less, his numbers might reflect that, said Rodell Mollineau, a Democratic strategist. A strong economy might bring independents into the fold. His rhetoric at rallies is not doing that.

David M. Drucker is the senior political correspondent for the Washington Examiner.

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Election diet of red meat - Washington Examiner

Humans survive by breathing in oxygen and releasing carbon dioxide, while plants survive by taking in carbon dioxide and releasing oxygen. However, have you ever thought that anything could live off a completely different chemical reaction? Researchers have just discovered a type of bacteria in the Black Sea (near Eastern Europe) that survives in the absence of oxygen by taking in sulfur and manganese instead.

Microorganisms are microscopic lifeforms, such as bacteria. They can live in a wide variety of conditions, such as extremely hot or cold temperatures, very acidic pools, and environments without oxygen. Scientists have long theorized that a microorganism could survive by using sulfide and the metal manganese, though no one has been able to prove it. However, that has just changed based on a new discovery from the Black Sea.

The Black Sea is stratified, meaning it has multiple layers in it with different properties. The top layer of water is in contact with the air, so it is filled with dissolved oxygen. The bottom layer is near a sulfur source and is thus filled with a dissolved sulfur compound called sulfide. In between, there is a layer that lacks both sulfide and oxygen. This layer contains small particles of a mineral called manganese oxide, which has the chemical formula MnO2. Although the conditions in this layer may not seem favorable to living organisms, life was found here.

Researchers took a sample of water from near the border of this layer and the bottom sulfidic layer, where sulfide was present but oxygen was not. They sealed it in an airtight bottle full of MnO2 and gave it daily doses of hydrogen sulfide (H2S), which is the form of sulfur found in this water. They also tried using another form of sulfur called thiosulfate (S2O32-) because it is nontoxic and easier to work with.

The result was the growth of a new species of bacteria: Sulfurimonas marinigri. This microorganism is an autotroph, which means it gets its carbon (food) from carbon dioxide in the air. This is somewhat like plants, which also get their food from the air, but unlike humans, who have to eat other plants and animals to survive.

The researchers also performed additional experiments. They found that continually adding hydrogen sulfide instead of thiosulfate resulted in further growth. The organism could not use iron for growth, even though iron is common in the Black Sea.

Using this information, the researchers put together the following reaction to explain how the organism survives.

manganese oxide + thiosulfate + hydrogen manganese + sulfide + water

The left side shows what the organism takes in to produce the energy needed to live and the right side shows what it produces as a result. This process is very similar to the way we breathe in oxygen and breathe out carbon dioxide.

While growing on this reaction, Sulfurimonas marinigri produced an unusual form of the mineral calcium carbonate that contained manganese. The chemical formula for this mineral is Mn(Ca)CO3, and it is found in the Black Sea. The authors also report that other species of Sulfurimonas can be found near hydrothermal vents and in marine sediments, where they may create similar manganese carbonate minerals.

So what is so important about this new microbe? These findings make Sulfurimonas marinigri the first organism we have discovered to live by using sulfide and manganese oxide, and further prove that life can exist using energy sources that were not previously known.

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Bacteria from the Black Sea Have an Unusual Diet - Sciworthy

In global diets, meat is not necessarily the main driver of dietary carbon emissions, finds a new study published in One Earth. Instead, factors like higher sugar and alcohol consumption, and dining out more frequently, could be an unrecognised source of carbon emissions in modern diets.

Looking at Japan, a team of British, Japanese, and Norwegian researchers on the new paper carried out an analysis on the diets of over 60,000 households spread across the country. This intensive survey revealed that families whose diets had the highest carbon footprint werent actually eating more meat than others.

Instead, this higher emissions profile could be explained by greater consumption of fish, vegetables, sweets, alcohol, and eating more frequently at restaurants. These high-impact families spent over three times more on alcohol, twice as much on sugary products, and double the amount on restaurant food, compared to households with a lower carbon footprint, the study found.

In fact, meat consumption was almost identical across the population the researchers studied and interestingly, the differences in emissions couldnt be explained by other social factors such as age, sex, or household income.

What differentiates the highest and lowest [carbon footprint] households is rather spending patterns in unexpected categories: fish, vegetables, alcohol, confectionery, and dining out, the researchers write. While fish and vegetables are lower-emissions alternatives to red meat, they still have a climate impact in high quantities and contribute to emissions from food waste. Sugary products and alcohol come with an associated production emissions cost. And, dining out on restaurant food comes with the added emissions generated by cooking and lighting which is higher than it would be if people made home-cooked meals.

What makes the results more surprising is that in Japan, food consumption is largely in line with broad international dietary recommendations for climate mitigation: the typical Japanese diet tends to include more fish and vegetables, and less red meat. Yet despite this, it doesnt necessarily translate to a low-carbon diet.

That dismantles the notion that simply reducing meat consumption globally as mandated by influential pieces of research like the recent EAT-Lancet Commission report is a clear route to reducing our collective dietary footprint. Instead, the more complicated truth seems to be that meat isnt always the biggest emissions driver in national diets, as is commonly believed and the way we target emissions-reducing policies should take the nuances of global diets into account.

Importantly, the researchers emphasise that these findings dont mean that reducing red meat consumption doesnt count: in fact, the emissions impact of Japanese diets could still be notably cut by eating less red meat. But in addition, they suggest that awareness campaigns about the carbon footprint of different foods, plus a potential carbon tax on luxury products like sweets and alcohol, could uniquely reign in national dietary emissions.

Japan presents a unique dietary case, in many ways so these findings wont necessarily translate to other countries. But it does reveal something crucial in an era of emissions-focused dietary recommendations: that there are important differences in national diets, which mean that global approaches to reducing emissions may not always find their mark.

It would indicate that more care should be given before prescribing national policy based on global data, the researchers write.

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Meat isn't always the biggest driver of - Anthropocene - Anthropoce