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Ask the Expert: Will an Ayurvedic Diet Cure My Winter Blues? – bostonmagazine.com
Posted: January 7, 2020 at 9:41 pm
Wellness
We chatted with the lead Ayurvedic Counselor at Boston's Down Under School of Yoga in Brookline to get the low-down on this ancient Indian practice.
Photo via Getty Images
If youre starting the new year with some winter doldrums and struggling to meet unrealistic fitness goals, maybe what you need isnt a laundry list of resolutions but a fresh perspective on health. Insert: Ayurveda.
Everything that goes on in the universe, and in our lives, is a transfer of energy. We put food into our bodies to create energy. We interact with one another and either pass on energy or take energy. And as the seasons change, we experience a monumental shift in energy. Think back to the summer: You probably had a lot more energy during the dog days of August than you do now. This is what the ancient Indian practice of Ayurveda is all about: Balancing energy systems with the cycles of nature.
It can be a hard thing to conceptualize since city living has become so far removed from nature. Plus, Boston is teeming with technology. Even the wellness industry is filled with new and innovative ways to help us become healthier, stronger, and betterfaster. And theres nothing inherently wrong with the push for more, but at what point do we sacrifice intuition for innovation and the betterment of the collective for solitary prestige?
We chatted with Claire Este McDonald, nurse and lead Ayurvedic Counselor at Bostons Down Under School of Yoga in Brookline, to get a better understanding of Ayurveda and how to apply it to everyday lifeespecially, and most importantly, while living amidst the hustle and bustle of a city.
Ask the Expert: Will an Ayurvedic diet cure my winter blues?
The answer: Maybe. But remember, diets dont work. Its about consistent and healthy lifestyle habits, which is what the ancient Indian practice of Ayurveda is all about.
To understand Ayurveda, you have to understand the five elements of naturespace, air, fire, water, and earththat, combined, make up the three doshas, or energies, that all Ayurveda principles rely on. The three doshas are Vata, Pitta, and Kapha. We all have some aspects of each dosha, but for the most part, lean heavily towards one. There are multiple online questionnaires to help you find out which doshas youre made ofbut like any personality test, take it with a grain of salt.
McDonald explains that Vata energy embodies the elements of space and air and is the energy of movement. Pitta reflects the qualities of fire and water and resembles transformation, while Kapha embodies water and earth and personifies structure.
She points out that none of us are the same, as in all things. By understanding which energies we are made up of, we can better maintain our nutrition and exercise to instill balance throughout the seasons, because as we move throughout the different seasons, these energies are higher during different times.
In the fall we begin to have more roughness and coldness in the air, or Vata energy, McDonald says. It becomes very mobile, light, and dry, and those who have higher Vata qualities might notice dryer skin, stiffer joints, a harder time getting going in the morning, and your energy might become more erratic.
Conversely, in the summer, Pitta energy is higher and we crave lighter foods, our moods are boosted, and our overall morale is a little livelier. Which seems rudimentary, but there are lessons to be garnered through Ayurveda. And as McDonald tells me, it all comes down to how well were digesting our food.
In the winter, we need nourishing foods that are grounding, she says. Its why our bodies crave heavier and denser foods like soups and stews. She recommends incorporating spices like ginger, turmeric, coriander, and cumin to your meals as well as fennel. And she says when you sit down to eat, dont hold backeat, and eat a lot.
Grounding exercise in the winter is also a good idea. But overexercise is not good, she adds. Do things you are drawn to and exercise to the point where your upper lip becomes sweaty. It cleans the skin and the channels of the body to improve circulation, and at the end of the day, its basically a way to get your bowels moving. Because, as stated earlier, its all about how well youre digesting your food.
In the summer, all the opposites are true. You might not be as hungry, McDonald says, so you want to consume foods that stimulate digestive firewhat she calls our ability to digest food in an appropriate manner. Foods that fit the bill include parsley, coriander, and cilantro, and she suggests also taking advantage of the bountiful harvest of fresh fruits and vegetables during this time of year.
The basics of Ayurveda are simple: Eat with the seasons and listen to your body. But theres a whole system of practices and diagnostics beyond nutrition and exercise to explore that an Ayurvedic practitioner can help you with. And as with all things related to a healthy lifestyle, its about creating a routine you, and only you, can maintain.
Sometimes we act as if were the only people that exist in the universe, McDonald says. The universe has an impact on everyone and energy is constantly flowingit cannot be created nor destroyed. Its simply transferred. How is it flowing through you and what can you do to optimize it? We have more control over our health than we realize.
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Keeping the weight off in the new year (for good) – WZZM13.com
Posted: January 7, 2020 at 9:41 pm
GRAND RAPIDS, Mich A New Year means a new you.
Its no wonder that weight-loss is often cited as the number one New Years resolution for Americans.
But even if we manage to lose a few pounds, sometimes keeping weight off can be just as difficult.
According to Leslie Heinberg, Ph.D., of Cleveland Clinic, the first step in weight loss success is to understand that the journey to weight management is not a one-and-done approach.
The way we have set things up, in our own mind, is that you lose weight, you go on a diet, and hooray, youre done, she said. Unfortunately, thats not the finish line thats just the starting line to a much longer, and somewhat more complicated challenge, which is keeping that weight off over time.
Without actively working on weight-loss maintenance, Dr. Heinberg said the vast majority of people will regain their weight, because their bodys biology will fight to get back to its old weight.
Thats why its essential to find a way to work more movement into your lifestyle.
Physical activity is helpful when it comes to losing weight, but where it really is powerful, is fighting against that biology, said Dr. Heinberg. Ongoing physical activity, and quite a bit of it, 150-250 minutes of moderate physical activity a week, is what seems to be very helpful in weight-loss maintenance.
When it comes to weight-loss, there is no such thing as a quick fix. To achieve long term weight loss, slow and steady wins the race.
Making lifestyle changes that you can keep up, past January, is key.
It took quite a while for weight to come on, and it takes a long time for weight to come off, said Dr. Heinberg. Diets that are extreme, and that promise an enormous amount of weight-loss in a short period of time, are the ones associated with the highest dropouts, and often times, more weight regain.
Dr. Heinberg reminds people there is not a one-size-fits-all approach to weight loss. Many people try several approaches before finding a plan that works for them.
She recommends enlisting the help of a healthcare professional to help figure out what works for you.
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Weight loss diet: All you need to know about the Sirtfood diet which helped Adele lose 22 kilos! – Times of India
Posted: January 7, 2020 at 9:41 pm
While Adele never fails to impress millions with her beautiful voice, her recent holiday pictures have got tongues wagging! Looking slimmer and toned up than before, the 31-year-old's transformation is one to seek motivation from!Well, what if we told you, the success behind Adele's transformation is eating smart? A fan of 'sirtfood diet', Adele followed this diet to lose weight and get into a healthier and (needless to say, impressive) shape.What is the sirtfood diet?The latest diet cleanse which has got the world raving about it follows a scientific approach to battle weight gain.The diet popularises on the use of 'sirtfoods', which are some special foods which work by activating certain protein chains in the body, known as sirtuins. According to science, these antioxidant agents act as protectants that help slow down aging, boost metabolism and regulate the body's inflammation, hereby helping in fat loss.
Studies have also found that the sirtfood diet can help people lose up to seven pounds (3 kilos) in under a week's time.
As complex and scientific as this diet plan sounds, the diet encourages you to include some of the most commonly found kitchen ingredients as well as some indulgent foods. Some common foods allowed in this plan include foods like oranges, dark chocolates, parsley, turmeric, kale, and even red wine.
The diet, though considered to be a fad, focusses on maintaining a restrictive weight loss strategy one week. While the first three days makes you limit your calorie intake to 1000kcal (consuming three sirt food green juices and having a meal). The remaining days, you are allowed to increase your calorie intake to 1500kcal and have two meals a day (along with two sirtfood juices). Post this, the maintenance phase recommends you to eat up to three balanced foods rich in sirtuin, coupled with an effective workout strategy to lose weight, making it all the more sustainable.
Since it is rather restrictive in nature, many stay wary of the diet plan working in the long run. The diet restricts your calorie intake and can devoid you of other needed nutrients, so, it is not a long term, sustainable diet plan for weight loss.
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Eating Legumes on a Vegan Diet: Everything You Need to Know – LIVEKINDLY
Posted: January 7, 2020 at 9:41 pm
Legumes: Love em or leave em as part of a vegan diet?
It was decades ago in high school English class. We were reading Taming of the Shrew by William Shakespeare. In Act 4, Scene 5, the famous interchange from Petruchio to Katharina appears where he confuses her with the convincing words that It is not nighttime now. I say it is the moon that shines so bright. I say its the moon that shines so bright.
Can well-crafted words turn the sun into the moon? Can large numbers of people believe it is indeed the moon? Is there a modern-day Petruchio with an MD whose words are converting a healthy family of foods into one that is feared by many? Indeed, a bestselling book and website list the family of legumes as one to be avoided as a source of inflammation and illness. Specifically, the convincing doctor advises: No to all legumes. No to all lentils. No to all beans. No to all peas. This advice has been spread to many widely read health websites and has confused the public and my patients for several years. Does the bulk of the scientific data suggest loving or leaving legumes? First, a quick dive into legumes.
Legumes are a family of plants that are technically fruits. In their dried condition, theyre also called pulses. Well-known legumes include beans, peas, chickpeas, lentils, soybeans, peanuts, and alfalfa. They have a unique ability to coexist with nitrogen-fixing bacteria to provide a reliable digestible source of plant proteins.
For example, a 100-gram serving of cooked chickpeas provided 18 percent of the daily value for protein, 30 percent of the daily fiber, 43 percent of the daily folate intake, and 52 percent of the trace mineral manganese. They are also rich in resistant starch the provide fuel to intestinal bacteria that produce short-chain fatty acids like butyrate that favor a healthy gut. Legumes are grown for human consumption and are also a main source of nutrition for farmed animals.
Most readers are aware of the scientific project evaluating the habits of centenarians in five regions around the world known as the Blue Zones. One would expect if eating legumes caused a myriad of health issues including inflammation, the true experts in longevity would avoid legumes. Indeed, the opposite is true. As summarized in a food guideline developed from these true experts of healthspan, legumes are the shared food of Okinawa, Japan; Sardinia, Italy; and Loma Linda, California. Whether soybeans in Okinawa, lentils, garbanzo, and white beans in Italy, and black beans in Costa Rica, beans reign supreme for health and the average consumption is four times greater than in the US.
The advice from the Blue Zones research it to eat at least a half cup of cooked beans and other legumes daily. The bonus of consuming legumes in addition to serving as an easy source of protein, fiber, and vitamins is that legumes are inexpensive and can be preserved in their dried pulse form for long periods of time.
Surely if legumes were a source of inflammation, eating them would not be associated with longevity in other studies of the elderly. But quite the opposite is found in actual studies. The dietary habits of 785 persons over age 70 were recorded in five groups of long-lived elderly people in Japan, Sweden, Greece, and Australia. After factors like smoking status and gender were accounted for, eating legumes was associated with lower death rates. In fact, for every 20-gram increase in daily consumption of legumes, death rates in follow up dropped 7-8 percent. No other food group had such a relationship with healthy outcomes.
Studies have look at whether a diet enriched with legumes raises or lowers inflammation. For example, 31 obese subjects were placed on calorie-restricted diets either rich in or free of legumes (lentils, chickpeas, peas, and beans). Greater weight loss occurred with the legume-rich diet. In addition, cholesterol and blood pressure fell only when the diet was rich in legumes. Finally, the greatest reduction in a measure of inflammation (C-reactive protein) occurred when the subjects consumed the legume diet. This and other studies question why anyone would focus on these simple and nutritious foods as anything other than a healthy source of meals.
The American College of Cardiology has a Prevention of Cardiovascular Disease Council. They commented on controversies in nutrition and focused on legumes. They reviewed data from multiple studies involving thousands of subjects indicating an association between the increasing amounts of legumes consumed and lower risks of cardiovascular disease. Other studies indicating improved blood sugar control, improved blood cholesterol, lower blood pressure, and more optimal levels of body fat. The experts concluded that legumes should be part of any diet aimed at promoting cardiometabolic health.
A final note comes from the other side of the world, Australia. In conjunction with the United Nations celebrating 2016 as the International Year of Pulses, scientists reviewed literature on incorporating legumes into the diet. They highlighted a unique group of legumes called sweet lupins that grow down under. They are naturally low in the anti-nutrients claimed to be harmful. The researchers reported that replacing meat-based meals a week with legumes can have a positive impact on longevity, diabetes, cardiovascular disease, and weight management. They found that lupins are unique among legumes. They carry one of the highest combined amounts of digestible plant protein and dietary fiber. This combination may lower blood pressure, improve blood lipids and insulin sensitivity, and favorably alter the gut microbiome.
Shakespeare could craft a convincing argument that the sun was the moon. And not much has changed today. Some modern health commentators are trying to do the same to about legumes. But the overwhelming bulk of nutrition science strongly supports loving, and not leaving, legumes for health and longevity.
Dr. Joel Kahn is Professor of Cardiology, Summa cum Laude grad, Kahn Center for Longevity and GreenSpace Cafe.www.drjoelkahn.com@drjkahn. Author, The Plant Based Solution.
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Eating Legumes on a Vegan Diet: Everything You Need to Know
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Are legumes healthy? Should you eat them as part of a vegan diet? Here's what a cardiovascular doctor has to say about beans and pulses.
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Dr. Joel Kahn
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LIVEKINDLY
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Nutrition studies: 5 dietary habits for better mental health – Fast Company
Posted: January 7, 2020 at 9:41 pm
Go Mediterranean.A Mediterranean dietvegetables, olive oildependably provides some protection against depression, anxiety, and elderly cognitive decline. If you cant swing Mediterranean, aim for a diet full of fresh fruits, veggies, and grains, which is also associated with higher reported happiness and lower rates of depression. Scientists have no idea why: Most diet research is observational, so the findings are associations and not causations.
If you have a mood disorder such as anxiety and depression, eat carefully. Poor diets are associated with worsening mood disorders.The brain is dependent on nutrients, including lipids, amino acids, vitamins, and minerals, as are gut hormones, neurotransmitters, and microbesso, yes, evidence indicates that bathing your brain and gut in bad food, or too little food, can rock your troubled mood and stress levels into the abyss.
No, superfoods are not a thing. Avocado or pomegranate or acai will not boost your mood. For now, you can ignore touts of specific superfoods altogether, because theres little science supporting them. Common beliefs about the health effects of certain foods are not supported by solid evidence, write the researchers.
Except for B12. All youve heard about the wonders of vitamin B12 is true: Low B12 causes fatigue, lethargy, depression, and poor memory, and is associated with mania and psychosis. Other supplements, such as vitamin D, show inconclusive evidence. The key detail to understand is that many claims are based around deficiencyof a nutrientand most Americans arent truly deficient in these nutrients.
No, you cant treat your ADHD or spectrum disorder with food.Though promising small studies on elimination diets and supplements exist for a variety of disorders, essentially none are long-term, randomized and controlled research. (Placebo groups dont work so well when participants can see exactly what theyre eating.) Many studies are also based on personal reports of mood and behavior, not biomarkers, making them difficult to replicate or draw conclusions from.
The take-home message: Stay tuned. Nutritional psychiatrists have been creating large cohorts for long-term diet studies, which will eventually lead to experimental trials using food as a treatment; eventually, there will probably be clinical trials. Until then, ignore the hype.
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5 mistakes people make when setting health goals in the new year – NBC News
Posted: January 7, 2020 at 9:41 pm
Let me guess: Its only the first full week of January and you're already questioning the goals you set on New Years Day?
As a personal trainer and weight-loss coach for over a decade, I often see my clients approach even the smallest of goals in a rigid and systematic way. This may work to help with initial motivation, but doesnt allow room for course correction (or those inevitable emotions that may creep in), ultimately making those goals unattainable. Essentially, people are setting themselves up to fail.
When it comes to ultimate goals I'm talking big ones like New Years resolutions I see this happen over and over again. To help you avoid these pitfalls, I'm sharing the top five biggest mistakes that I see my clients make that hold them back. The first order of business? Write your own goals down. (Research shows that when people write down their goals, they are 33 percent more successful in achieving them than those who formulate outcomes in their heads.) Then, run them against this list to see if you are making one of these common mistakes yourself.
Think about big goals in your life: snagging a new job, paying off debt, buying a house ... all of these large goals get accomplished by breaking them down into smaller steps and having a plan of action. If a goal is too big, it can be overwhelming to get started working towards it. The Harvard Business Review found that setting micro goals, ones that are easier to meet, can make people's goals more effective in the long run, and make them happier, too. The simple fact is that often the biggest challenge to actually accomplishing anything whether it's getting a promotion at work or finally reaching your target weight is getting started, and small goals make that easier.
So how do we set small, manageable goals? First, do some basic math. If your goal is weight loss, take your overall goal and break it down into a weekly goal. Remember that 1-2 pounds per week is a healthy average. Then, figure out how youre going to get there. Your workouts (times, days) and also your diet (grocery shopping, meal prep, etc.). If your goal is to ultimately exercise 5 days a week, break it down into a more manageable goal to start. For example, start with two days per week. Prove to yourself that you can exercise 2 times per week for 2 weeks. Then, increase to 3 times a week. Work out 3 times a week for 3 weeks. Then increase to 4 times per week for 4 weeks, and so on.
My clients are often guilty of this and in fact, sometimes so am I! Do you know what it feels like to lose weight or eat more vegetables? Maybe not. But you likely know what it feels like to have more energy or feel more confident in your clothing. Connecting an emotion to your goals will help you tap into what it would feel like to actually reach them which is a huge motivating factor.
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To ensure the goals you've set aren't too vague, make them super specific by connecting a visual and an emotion to them. Instead of "lose weight," drill down into what that actually looks like for you. Maybe it's "feeling confident in a two-piece bathing suit on my summer vacation" or "being fit enough to complete a 5K in the spring." Then take five minutes to list out how youll feel once the goal is met. Allow yourself to use your imagination and tap into your emotions. Picture yourself on vacation, feeling the sun on your skin, hearing the sounds of the ocean, or see yourself crossing the finish line of the race you signed up for, your family and friends cheering you on. When you have a very specific visual of what accomplishing your goal looks and feels like, it is easier to stay motivated and keep working towards it when the going gets tough.
It sounds great in theory to wake up early to exercise, have home-cooked meals for dinner, and sleep for 8 hours a night. But how will this actually get done?
I have a client who has three kids and travels four days a week for work. When shes not traveling, shes at her office a few miles from her home. How on earth will this client have time to cook meals, exercise and get to bed on time? When we started working together, I told her we werent going to focus on exercise right away. Instead, we were going to focus on food and sleep. We ordered her groceries (hello, Amazon!) to arrive weekly so she always had something healthy and easy to make in the fridge, no matter how short on time she was. I gave her meal plans for what to eat at different airports and the work dinners she had to go to while out of town. And, we set an alarm on her phone for bedtime.
The lesson here? Plan ahead. All good things come when youre prepared! To remedy insufficient planning, I recommend using a calendar that is goal-specific. By that I mean a calendar thats separate from your daily work calendar or family calendar where you plan what the day-to-day of your goal looks like.
Sure, you can want to be a size 4, but do you actually believe that you can get back to the same size you were in high school?
If we continually set the same goal and fail to reach it, our confidence can take a huge hit. And if you dont believe in your ability to stick with something, you probably wont! Take one of my clients as an example. She had been trying to lose 40 pounds for 20 years. She would try a diet for a few weeks, then a work trip or a vacation would throw her off and shed gain the weight back. She joined a gym, but then hurt her back so had to put her gym membership on hold. She committed to not overeating in the evenings, but when a family or work problem came up, she would turn to food and eat the stress away. By the time she came to me she convinced herself that she would never be able to lose the 40 pounds.
So how can you change your mindset and believe in yourself when the only evidence you have proves that you cant do it? With this client in particular, we likened this goal to her professional goals: As a well-known prosecutor, she knew the results of hard work and dedication. We brought in some evidence from her professional life that proved she could accomplish goals when she set her mind to them, and I encouraged her to replace her thoughts of never being able to lose weight with the evidence of her being able to accomplish her goals at work. She had previously never thought about her personal health goals as similar to her professional goals. It took a change of perspective to help her get out of the itll never happen mindset and into the I believe in myself mindset.
Time is the biggest commodity, and 'not having enough time' is one of the main reasons why my clients dont stay committed to their goals.
When a goal takes too much time, theres a large barrier to entry. If you dont have that whole hour to exercise, the workout wont happen. Time is the biggest commodity, and not having enough time is one of the main reasons why my clients dont stay committed to their health and wellness goals.
For this reason, we must lower the barrier to entry and cut down on the time commitment required to reach your goals. Aiming for a 60-minute workout? Cut this in half! Trying to meal prep for the whole week? Start with prepping meals for Monday through Wednesday. Setting a goal to mediate 20 minutes a day? Try starting with 1 minute. Consistency is the most important determinate of accomplishing a goal. So lowering the time commitment in order to up your consistency is key to success.
For example, one of my clients had a goal of walking 10,000 steps a day in addition to her workout goals. She regularly came up short and felt like a failure. I had her reduce her goal to 8,000 steps a day so that every single day she would feel a sense of accomplishment. She felt elated that shed succeeded in this goal, and it motivated her to want to hit the goal the next day. After doing that for a few months, she then increased her goal to 9,000 steps a day. Currently, shes at 10,000 and hits it daily! By committing to doing less, you'll increase your chances of consistently hitting your short-term goals, and use that momentum to continue to make progress towards your end goal.
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Slimming World and Weight Watchers compared – cosmopolitan.com
Posted: January 7, 2020 at 9:41 pm
If, like many, you've marked 2020 out as the year you're definitely, probably, absolutely going to start eating a better diet and shed some pounds, then it's possible you've wondered what the differences are between popular eating plans Slimming World and Weight Watchers (now known simply as myWW). Wonder no more: we compared the two, and had esteemed Harley Street qualified nutritionist, Kim Pearson, chime in with her thoughts.
Slimming World
Anything (in moderation), but the basis of the plan is filling up on low calorie foods that keep you full (like rice or potatoes), with treats sprinkled in along the way: you can munch on as many 'Free Foods' as you like, a number of measured Healthy Extras' and 5-15 'Syns' per day.
"By filling up on low energy, dense foods (foods that have fewer calories per gram), people can eat a larger amount and feel more satisfied while losing weight," says Dr Jacquie Lavin, Head of Nutrition at Slimming World. "Our members can eat freely from a long list of foods like lean meat, fish, fruit and veg, eggs, pasta, rice and potatoes (known as Free Food) without restriction." Expected weight loss is around 1 to 2lbs a week.
Higher energy dense foods, like chocolate, wine and alcohol are referred to as Syns. For example, a teaspoon of oil might be 2 Syns, whereas a chocolate bar could be 12. These are foods which need to be measured, unlike the Free Foods. Healthy Extras are split into two groups: one being a list of foods to help your dairy intake, like milk and cheese, the other a list of foods to ensure you're eating fibre-rich foods, like cereals.
There is it features recipe inspiration and success stories. You can also track your weight loss (or gains) each week and use the app to find your nearest Slimming World club.
If the idea of going solo on a weight loss journey is daunting, meetings could be a good way to keep you motivated. Lead by a trained Consultant (who has used the Slimming World plan themselves to shed the pounds), they offer support, practical advice and strategies. If you request for your weight to be kept quiet, then the Consultant has to respect your wishes, but will announce any weight loss numbers to the group.
As part of Slimming World's programme, members are encouraged to get active with their Body Magic activity scheme. "Members choose to do anything that gets them a little out of breath for 30 minutes a day, including some muscle strengthening activity, at least five times a week," explains Jenny Caven, Slimming World's Head of External Affairs. "They may choose to walk or swim, dance or cycle, or join an exercise class. Its about finding things youll want to do again and again."
Weight Watchers
Anything and everything, in moderation. "No foods are forbidden on the programme, but you are encouraged to make healthier choices the focus is on educating our members about what they're eating and portion sizes," says Julia Westgarth, myWW's Head of Innovation. The idea is that members slowly and steadily lose weight (around 1 - 2lbs a week), while building healthy lifelong habits.
Basically, all foods are assigned a SmartPoint value the higher the calories, saturated fat and sugar content in them, the higher the number will be (for example, a Starbucks Croissant is worth 10 points, whereas a banana or fat-free Greek yoghurt are worth 0 points). Foods that are high in protein also have a lower number. When you join myWW, you're given the choice of three different plans to follow: green, blue or purple, all of which have a list of "zero point" foods. These are foods you can have as much as like of there are over 100 on green, more than 200 on blue and 300+ on purple, typically they include eggs, Quorn pieces, lean proteins (such as turkey breast or fish), vegetables, Hartley's jelly and fruit.
You'll be given a personalised SmartPoint budget to spend every day and the aim is to keep within that number (e.g. for a 5 ft 5 woman, weighing 12.5 stone, the budget would be 23 points per day, with an extra 35 bonus weekly points for treats). The myWW app is super helpful for keeping track of points and does all the adding up and working out for you (thank God).
Oui and it's simple to use, too. Alongside the usual weight tracking tools, it comes with a built-in barcode scanner, meaning that when you're doing a quick run to Tesco Express for dinner, you can scan the back of all the ready meals or potential ingredients on offer and see which has the lowest SmartPoints. As well as providing tonnes of recipes, the app will also help you work out the points in a whole host of restaurants, including Nando's, Pizza Express, Wagamama and McDonald's. It's a pretty nifty feature, which takes away the stress of any calorie counting.
Also, the more you use the WW app, the more 'Wellness Wins' you'll get (these are little pats on the back for recording what you ate or what you did in the gym) which you can eventually trade in for prizes such as headphones, socks or a gym bag. The app also has a chat function, where you can message a myWW Coach for support or with any questions, 24/7, and a sharing section, kind of like an Instagram for myWW members to show off their recipes, transformations and chat.
Known as a workshop, new and long-time members will meet with a WW Coach (who has been a weight loss journey themselves) to discuss new recipes, keep motivated and if they'd like to, be weighed. It's not compulsory to weigh yourself in front of other people though. MyWW products, ranging from low SmartPoint cookies to sauces, are also on sale. Not all members go along to meetings though, some manage quite happily just using the app.
You're encouraged to, yep. Different exercises (from spin classes, to weight-lifting to dancing) and daily activities (including walking the dog and doing housework) are all worth a certain number of 'FitPoints'. You're encouraged to set and hit a different FitPoints target to get moving each week. The app also includes free workout videos and a subscription to Headspace, a meditation programme, to help you look after your mind, as well as your body.
Having carefully examined both plans, Kim Pearson, a Harley Street nutritionist who specialises in weight loss solutions says she'd recommend myWW over Slimming World. "While theres nothing about either of these dietary approaches that makes them unsafe to follow in the short term, for most healthy people, successful weight loss is about much more than simply what you are or arent eating I like that myWW also have a focus on mindset."
Kim also makes the point that on the Slimming World plan, a number of Free Foods include grains, potatoes and pasta, which are starchy, carbohydrate-rich foods. "These foods break down into simple sugars and, which unless they're being used immediately (eg. if youre about to exercise), are likely to be stored for later use one of the bodys storage methods being fat. Basing meals around carbohydrates like this should be avoided in favour of meals focussed on quality protein and plenty of vegetables, as encouraged on myWW."
However, it's good to keep in mind that certain fruits like bananas are fairly high in sugar, albeit natural sugar. "As a general rule, I recommend focussing mostly on vegetables and limiting fruit to a maximum of two portions per day."
Two final points to note, says Kim, is that both myWW and Slimming World meetings are run by individuals who although have been trained by the companies themselves are unlikely to have any recognised healthcare or nutrition training. Equally, although both plans say they encourage a focus on healthy foods, in theory you could still use your 'SmartPoints' or Free Foods to load up on nutrient devoid meals or snacks, that are neither supportive of weight loss or general health. "If you have concerns about any aspect of your health or diet, always consult your doctor."
For more information on Slimming World, visit the website or download the app. For more information on WW, visit the website or download the app. Currently, they're offering 50% off your first three months.
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Wellness Overwhelm? How To Commit to The ONE Thing That’ll Make the Biggest Difference – Thrive Global
Posted: January 7, 2020 at 9:41 pm
Im ready to feel better this year. You, too?
Ok, cool. So lets just go ahead and go to bedearly, exercise six days a week, cut all the junk out of our diets,meditate daily, and install that whole-house water filter, shall we?By January 31?
Wait dont give up on this article. I waskidding. What I meant to say was: lets get crystal clear onthe ONE doable thing we can each commit to. The One Thingthat will help us get the MOST improvement in our health.
When you commit to One Thing that you know will truly help you feel better, getting healthy becomes doable. The clarity feels great. Determination comes more easily.
I want to help you make this easy, and rewarding. Coming up below is some insight based on Chinese medicine wisdom and my experience helping people one-on-one. Well go over five major wellness changes you can make in your life, and how to know which is the most important one for you.
To begin, ask yourself three questions. Jot downyour answers.
Your answers should give you a helpful place tobegin your exploration of these five healthy changes that could beyour One Thing:
Choice #1: EXERCISE
This One Thing will serve you best if youare dealing with Qi stagnation.Thats Chinese-medicine-speak for stuckness, stress, and blockage offlow. How do you know if you have Qi stagnation?
One clue is that you feel better with exercise!Physical movement resolves that stagnation directly, and relievesyour body of blockages. For those of you with pain that goesdown after you start moving around, or you who feel more energy andmental clarity after a workout exercise is important.
Another clue is that your symptoms areworse when youre stressed. What we call stress almostalways means Qi stagnation is happening. Exercise will helprelieve the mental and physical sensation of stress, AND relieve theharmful effects stress has on your body.
Choice #2: MEDITATION / QUIET TIME
Most of us have heard about the benefits ofmeditation, and how it helps with a variety of illnesses. Likeexercise, meditation helps when stress is a big factor in yourdis-ease. But its different from exercise, too.
Rather than as a way to deal with stagnation,I value meditation (and other mindful practices such as yogaor breathing exercises) for folks who need help settling their Heartfire. Thats a Chinese medicine term for a group ofhappenings in the body including restlessness, racing thoughts, fasttalking, and constant activity in general. Meditation might be top ofyour list if you spend a lot of time in that type of state.
Choice #3: DIET CHANGE (CUTTING OUT THEJUNK)
Cutting inflammatory (or dampening)foods out of the diet helps almost everyone, but it tends toREALLY help if youre dealing with respiratory, digestive, and/orimmune system issues. If those are your main concerns, lookinto cleansing, anti-inflammatory, or elimination diets thathelp you determine which foods are causing YOU trouble.
If you want to try a little Chinesemedicine assessment on yourself, look at your tongue in the mirror.If you see a thick white or yellowish coat and/or scallopsalong the sides (imprints from your teeth), cleaning up your dietshould help you feel a whole lot better.
If your answers to question 2 above involved food(as in, better when I eat light in the evening; worse when I havepizza), thats another vote for making your One Thing be theremoval of stressor foods from your diet.
You can break this One Thing downfurther if you want to: just cut One Thing out of your dietfor now (like, only dairy products, or only cane sugar). You can takeit in stages to make your changes more doable and sustainable.
Choice #4: SLEEP
Sometimes Ive got to state the obvious: Ifyou feel better when you get more sleep, you need to get more sleep.
WAY too many of us are chronically sleep-deprived.If your symptoms are worse when youre tired and better whenyoure rested, this suggests you have more Qi deficiency(as opposed to stagnation). Rest and restoration are key for you.
If youve overworked and/or underslept formonths or years, or if youve been through a major stress or trauma,you might be truly exhausted. Allow yourself to rest.
And if youre someone who can hardly stand to stopbefore your to-do list is done and you tend to stay up lateAccomplishing Things then put get 8 hours of sleep on yourlist, and check it off in the morning! Its a legit thing ToDo!
We all need sleep. It doesnt take much googlingto see how much research links getting enough sleep with health, andsleep-deprivation with health problems both minor and major. For someof us, though, increasing and optimizing our hours of sleep is theOne Thing that matters most.
You can support healthy sleep in manyways. Two of my favorites are drinking calming herbal teasin the evening, and self-massage with acupressure. For stubborninsomnia, acupuncture and herbal medicine are outstanding.
Choice #5: MENTAL/EMOTIONAL HEALING
Youll know if this is your One Thing. Everyonesgot emotional healing to do that would help them get healthier, butonly you know when the time is right to dive deeper intoyours.
Ill invite you to reflect for a moment onwhether your negative thought patterns, limiting beliefs, emotionalbaggage, past trauma, or bottled up anger and grief are a big forcein your life. If they are, and if youre ready for this, Idencourage you to develop a daily practice formental/emotional health.
This might be journaling. I mean,simply telling the truth on paper is a powerful thing. It might bewriting down everything you feel angry about (old or new,justifiable or not), and then burning the paper.You could learn Emotional Freedom Technique (tapping)and choose something to release every evening. Maybe you want to walkdown one of my favorite avenues of mental/emotional healing andgrowth: working with your dreams. Move your grief.Seek out a therapist. Explore all of the above.
There we go.
Those are five big changes that often show up onthe get healthier list. Maybe now you have a gut feeling aboutwhich you want to commit to. Look back at your answers to the threequestions I asked at the beginning of the article. Whatsbecoming clearer for you now?
Whatever you choose to start with, practiceit until that becomes a habit. Focus on that oneaspect of your health until you go from, for example, Im reallytrying to go to bed earlier and get more sleep, to, I alwaysstart winding down by 9:30 and fall asleep by 10:30; it would feelreally strange not to. Then, you can build on your One Thing withyour next thing.
For any of you who feel like you need to do ALLfive of those things ASAP, just start now with the one thatwill be EASIEST. Go for the least effortful, quickest win.Youll move on to the next as soon as youre ready.
And whatever you do to get healthier, congratulateyourself whenever you do it! On the days when you meant tobut you didnt, take a moment to congratulate yourself on however youDID care for yourself. Maybe you made a nutrition-packed smoothie,you simply washed your face, or you made it intact through somethingreally hard. I also like to take a moment at the end of my day togive thanks for the opportunity to care for my health at all whata blessing to have this information, the freedom to make thesechoices, and the access to what we need to make it happen. Youve gotthis.
Originally published on healgrowthriveflow.com.
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Weve always been honest about our weight loss: the Pinch of Nom chefs on their recipe for success – The Guardian
Posted: January 7, 2020 at 9:41 pm
Kay Featherstone and Kate Allinson were at a Spice Girls concert last spring, just two figures in a sea of people. As they gazed around the stadium, Kay broke down in tears. Not because of anything the Spice Girls were singing, but because the two chefs were consumed by the thought of their own followers; they have more than 900,000 on Facebook. When we go to a gig, its like: We could fill this space so many times! It becomes very, very scary, Featherstone says.
They got the same feeling at Fleetwood Mac. Featherstone has sweaty palms just thinking about it. She and Allinson, who are business as well as life partners, try to forget the noughts and imagine a community of 900, but its still a long way from the days when they had their own restaurant with customers who came in every Sunday and even brought the pair presents if they went on a cruise.
No wonder Allinson, 48, and Featherstone, 34, sound bewildered, if not downright terrified. Their success as the chef duo Pinch of Nom has been sudden. Last spring, their first book of simple slimming recipes sold 500,000 copies in just five weeks (and recently passed the 1m mark). Last months follow-up, Everyday Light, sold nearly 130,000 in its first week, knocking David Walliams from the top of the bestseller list.
It has been a little bit crazy, Featherstone whispers, as if danger lurks nearby. They have had offers for TV shows offers for everything but have declined them all because they are really shy, says Featherstone, although she is the gobbier half because Kate doesnt usually like to talk. (Thats fair, says Allinson, whose T-shirt is emblazoned with the slogan: Introverts unite separately in your own homes.) When I ask if they might choose to meet their followers Im thinking of events they say that they did bump into some once, and you cant say it wont happen again. But it has never been about us, Featherstone says, and Allinson, a sort of quiet chorus, echoes her words. Its never been about us.
This is something of a mantra for Featherstone and Allinson, and Im intrigued by their wish to deny they are protagonists in their own enterprise. After all, many of their recipes are autobiographical. Tin of praters, a bacon, potato and onion bake, is lifted straight from Featherstones childhood, while the entire Pinch of Nom adventure took off when the two went along to their local Slimming World in Wirral four years ago, then began to post their own recipes to a growing Facebook community.
Their personal story is at the heart of their business but so is their disavowal of it. We dont spout about ourselves. Were not that sort, Featherstone says. They dont take selfies; even on their first date, the only picture they took was of a gull. Photographs of them are rare.
Neither of them has ever followed a specific diet; not Atkins, 5:2, keto nor intermittent fasting. In many ways, they are unlikely authors of a diet book. And this, I suspect, is at the heart of the pressure they feel a double bind in which the story of their efforts to lose weight speaks to their community, but also creates an expectation for a narrative of progress. I sometimes worry what people will think of us. Like, why the hell are you pushing a diet book when youre not a skinny minny? Featherstone says. Because its the accepted norm that people lose weight, [then] they do a book. But were still in that process.
In newspaper articles, Allinson and Featherstone are often described as two fat chefs. They laugh uproariously when I point this out. Do you know we have a little list of the things we have been described as? Featherstone says. Fat. Middle-aged. Jolly. Allinson chuckles. We found it really funny, Featherstone says. Then the tone abruptly shifts.
Sadly, it is the way that some people talk about people of our size. Fat is a word that people will use willy-nilly to describe people of size. And I personally hate it, Featherstone says. It makes me angry deep inside
In March, the pair revealed they were aiming to lose 190kg (30 stone) between them. Featherstone had so far lost 44kg and Allinson 31kg. Im curious as to how they divvied up the target. Featherstone says: We came up with that between us. They didnt figure out how much each wanted to lose? Weve never really had a target, Allinson says. Because I think that can put a lot of pressure on.
And we dont do pressure, Featherstone adds. But surely two books in the space of a year put pressure on them? We dont intentionally put pressure on ourselves, Allinson says. Is a better way of putting it, Featherstone nods.
Im curious to know if they have lost more weight since the first book, but Featherstone says that the numbers are still what they were.
The body of any diet author will always be taken as a measure of success. Is that on their mind? It cant not be, Featherstone says. We think about things a lot. Its why were both so anxious all the time We still struggle. Even now. We kind of fluctuate. We have a steady loss. And while fluctuation and steadiness may seem at odds with each other, no doubt those who are sharing their weight loss journey will relate to the apparent contradiction.
Weve always been really honest and open about it, Allinson says.
They have had an intense and challenging year, adjusting not just to huge public interest, but also to the loss of Allinsons mum. Or, as Featherstone puts it: Weve had a great year, but weve also had a shit year. Allinsons mother died in January, the day after the couple told her they were going to publish a book. When Allinson says this, her eyes are wet and shiny.
Has anyone got a tissue? Featherstone interjects. I assume she is asking for Allinson, but she quickly adds: Because Im wearing mascara and I know whats going to happen. Allinson fishes in her bag and passes her one. They happily rattle off their differences Allinson is organised, decisive and likes strong tea; Featherstone is disorganised, indecisive, talkative and takes her tea milky. But the two of them seem to understand and meet each others needs.
They met nearly 15 years ago, having seen each others profiles on Gaydar Girls. But I didnt message you for ages, Featherstone says. When they met, they got in the car and ended up in Rhyl, north Wales.
Within six months, Featherstone had moved into Allinsons family home in New Brighton, Wallasey, where the pair still live with Allinsons older sister, Lisa, and her dad (whom the three of them look after) as well as two cats. Ive been in the same house for how long is it? Forty-five years, Allinson says. Before this one, she lived in the house over the back, which was her nans B&B. I am trying to picture how the house just an old Victorian one, Allinson says must have felt with five adults in it. When they met, Allinson ran her own restaurant, Cromwells, in nearby Irby. Featherstone quickly took on front of house. Food was the driver of their relationship, and they went into work even when the restaurant was closed. I washed the pots. I wanted to learn how this whole thing worked. In their downtime, they watched, among other things, Two Fat Ladies (they have the DVDs) and ate lots of Chinese takeaways.
While Allinson had been to catering college and had gone on to be the head chef for the Boddingtons chain, Featherstone had left school at 16. She had helped a bit in her parents florist shop and did voiceovers at a radio station in Liverpool, but food and Allinson provided a place that felt like home.
The restaurant was hard work. Things came to a head when Allinsons mum, who did the accounts, had a brain haemorrhage. Within a few months, the restaurant closed, as they focused on caring for her. We grieved for the restaurant, Featherstone says. It hit us hard. Next they worked for a Canadian IT company which, if Ive understood correctly, speeds up the internet by using datacentres on the edge of the cloud. It sounds an unlikely fit, but both women say they wanted nothing to do with food after the restaurant shut. In between were months where we didnt do a whole bunch of much.
Then, in January 2016, Lisa persuaded them to go to Slimming World. They began to create the dishes that went into the first book in the tiny family kitchen that, they say, is smaller than the toilet in the offices of their London publisher, where we are meeting.
They photographed their food at the dining room table. It must have been a squeeze, but Allinsons mum said: If you want to do it, do it well. Allinsons dad lost a stone unintentionally just by eating their food. Then at Slimming World one week, they heard another person discussing a Pinch of Nom recipe and realised how far they had come. At that point, no one in the group knew who they were.
Now they have a test kitchen, a team of 11 and an army of followers they are scared to think about. Featherstone, Allinson and their family all eat the food they make. When people are trying to diet, and the rest of the family dont need to, it can feel as if youre on your own, Featherstone says. She knows this from personal experience. At her all-girls school, she was the tall one and the big one and dieted to fit in, but was bullied. The experience of being different hardened me, she says. But I suspect this hardening is a work-in-progress.
I am surprised, when I get home, and reread the articles that describe Allinson and Featherstone as two fat chefs, to see that the person who chose those words was none other than Featherstone herself. I email her to ask why, given how the description angers her, and she replies that it was a way of saying it first Its an ownership thing. I can call myself fat but no one else has that right.
Over the past six months, however, something has shifted; her feelings have evolved. Its not a word I like any more.
Pinch of Nom: Everyday Light by Kay Featherstone and Kate Allinson is published by Pan Macmillan, price 20. To order a copy for 15, go to guardianbookshop.com or call 020 3176 3837. Free UK p&p on all online orders over 15. Phone orders min p&p of 1.99.
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Experts present on foodborne chemical and toxin burden – Food Safety News
Posted: January 7, 2020 at 9:41 pm
Researchers have presented updated data on the global disease burden caused by foodborne chemicals and toxins.
The data were discussed at a symposia in Arlington, VA, at the annual meeting of the Society for Risk Analysis. This past month the society updated a 2015 World Health Organization (WHO) publication that analyzed disease burdens caused by certain toxins.
Clark Carrington gave a talk on foodborne lead and contributions to decreased IQ in children. Dr. Chen Chen spoke about cassava cyanide, which is primarily a problem in Central Africa. Dr. Aron Barchowsky presented on foodborne arsenic and its impact on cancer and cardiovascular disease.
The global burden of disease from foodborne arsenic, lead, cadmium, and methylmercury was quantified and a summary paper publishedin 2019.
Methylmercury exposure from fishHerman Gibb, of Gibb Epidemiology Consulting, found that in 2015, foodborne arsenic, methylmercury, lead and cadmium resulted in more than 1 million illnesses, 56,000 deaths and 9 million disability-adjusted life years (DALYs) worldwide.
There have been a lot of papers on methylmercury. It has become even more of an issue because of small scale gold miners using mercury to mix with the gold, it forms an amalgam, they take that back to their house and heat it on their stove which drives the mercury off and leaves the gold, he told Food Safety News.
It is a common practice in West Africa, South America and Asia. But then that mercury deposits in the waterways and the fish take it up and people consume the fish. Methylmercury crosses the blood brain barrier so it is very toxic to a developing fetus.
Gibb said guidance levels exist but there isnt a benchmark to say whether the situation is getting better or worse.
The way it has been measured in humans is the methylmercury concentrates in hair so by measuring the hair you can measure the mercury intake. The relationship with IQ is based on blood mercury but it is harder to take blood samples. It is a global problem but some regions are impacted more, he said.
Long-term impactWhen the WHO work began, experts were associated with studies on bacteria, viruses and parasites but not many had knowledge of chemicals, said Gibb.
It is a little bit harder to look at this as you see romaine lettuce contaminated with E. coli, people are worried about that, but you can say dont buy it and when you go to a restaurant make sure they are not using romaine lettuce, he said.
Often with chemicals the effect takes a long time to develop, with arsenic you are not going to get ill tomorrow whereas with E. coli contaminated food you could. The number of DALYs is just as high if not higher for the chemicals. Part of that is because with methylmercury and lead the effect begins at an early age until death. Arsenic is associated with bladder and lung cancer and cadmium with chronic kidney disease.
Eating food contaminated with Salmonella might make you sick for a week but usually you get over it. Trying to estimate the risk for chemicals can be harder as we are doing more of a dose response function as some effects dont appear for some time.
Gibb said the advice to people regarding methylmercury is not to avoid fish altogether.
There are certain kinds of fish that have more methylmercury than others. These are usually the predator and bigger fish so swordfish and shark while trout and sardines are fairly low in methylmercury. You can watch what kind of fish you eat and limit intake so you are not eating fish every day. There are things that are beneficial. If you say dont eat fish women are denying themselves omega-3 fatty acids and other helpful things.
Many other chemicals in food could be examined, according to Gibb.
We could look at aristolochic acid which is found in grain in the Balkans, people were developing cancer and nobody knew why and then they discovered it was aristolochic acid. The International Agency for Research on Cancer (IARC) concluded it was a known human carcinogen. Fish toxins would be another I would look at. The ones we tackled are where we thought the data were sufficient to make global and regional estimates. We would have done more if we had more resources.
Aflatoxin burdenFelicia Wu, from Michigan State University, found that up to 155,000 annual liver cancer cases globally are caused by aflatoxin. Aflatoxin is a mycotoxin produced by mold that grows on corn and nuts, including peanuts and tree nuts such as almonds and pistachios.
For more than a decade, WHO has had the Foodborne Disease Burden Epidemiology Reference Group (FERG). Wu was a FERG member, while Gibb, Carrington, Barchowsky and Chen joined later.
The group of us were tasked to estimate the global burden of disease associated with chemicals and toxins in the food supply. At least in the U.S., they usually get less attention than foodborne disease outbreaks associated with Salmonella or E. coli, and yet these chemicals and toxins cause an enormous burden of disease and these can range from cancer, dysfunction of the immune system to cognitive impairment and cardiovascular diseases, she told Food Safety News.
Scientists are learning that aflatoxin harms humans immune systems which can result in a impaired responses to infections. Studies seem to imply vaccine resistance. If exposed to a lot of aflatoxin in the diet and vaccinated against a particular disease, it is possible aflatoxin could reduce vaccine efficacy but this has not been confirmed. Wus research group has been studying the link between aflatoxin and disruption of the immune system with most of the work in 2019.
Wu said people are exposed to aflatoxin by consuming corn and peanuts as staples in the diet, typically in warmer climates.
There hasnt been enough attention in the past to see how the toxin increases the susceptibility of humans, especially children, to infectious diseases. Right now the primary cause of death in children under the age of five, aside from neo-natal reasons, is infectious diseases. Children whose immune systems are not fully developed cannot adequately deal with these infectious diseases and the mortality rates are very high, she said.
What I was interested in contributing to this conversation is they are also being exposed to a lot of aflatoxin and it may well be the case that if we are more careful about reducing or eliminating aflatoxin in their diets, that can bolster their immune systems to fight these infectious diseases and there could be a lower mortality rate.
Food storage and climate issuesWu was involved in a recently published a paper where samples of corn were taken from different households in southwest Nigeria.
We found corn we sampled when it had just been freshly harvested could meet the U.S. FDAs aflatoxin action levels, as they were quite low. But once that corn has been stored in warm and moist conditions for several months then the aflatoxin levels keep on climbing to extremely high levels. The reason for that is the fungi that produce aflatoxin thrive in storage and warm and moist conditions are typically associated with mold growth, she said.
There is a level of top down control with regulation or a food safety standard. However, there are bottom up interventions that can help reduce aflatoxin in the corn and nuts to begin with. These include things farmers can do in the field and improved food storage conditions.
It is likely climate change is going to make aflatoxin problems worse as the suitable range for aspergillus fungi to grow, thrive and produce aflatoxin is going to spread further north and south, said Wu.
In the U.S. a lot of the states where we are producing the most corn are further north, they dont regularly have aflatoxin problems. If the climate continues to warm then we may see the spread of aflatoxin problems to those producers in the corn-belt.
The link between aflatoxin and liver cancer has been known for close to 60 years but the study of the impact on the immune system is relatively new. Wu said it could turn out that aflatoxin affects humans response to Salmonella or vice-versa with future interesting work looking at the combination of dietary toxins and microbes to see if there are any synergistic effects.
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