Category Archives: Diet And Food

SALT LAKE CITY Many New Years resolutions include becoming healthier in one way or another.

A popular diet challenge has emerged the last few years which has people "quitting sugar" altogether. But do you really need to eliminate all sugar from your diet to lead a healthy lifestyle? Registered dietitians shared their thoughts on quitting sugar this new year.

To start, Amy Good, registered dietitian from the Toledo Center for Eating Disorders, says "Sugar is an umbrella term that can mean a lot of different things to a lot of different people. When someone says to me 'Im cutting out sugar,' I have no idea what that means to them."

To some, sugar might be only added sugars, which include foods like candy, soda, cake, ice cream, cookies, chocolate, pastries, pies and so on. To others it might go so far as to include entire food groups like fruit and dairy.

Good goes on to say, "In general, sugars are carbohydrates and are necessary for survival. They are our bodies' preferred fuel source and provide us with short-term energy. Carbohydrates are also our only source of fiber, which is vital for a healthy gut."

Sarah Pflugradt, registered dietitian nutritionist of Salubrious RD says we live in an all-or-nothing diet society, and that needs to change.

"Those who cut out all sugar leave behind so many good foods like fruit and dairy. We need to educate on eating so much added sugar and how it contributes to inflammation," Pflugradt says. "Keeping your added sugar below the American Heart Association recommendation is a great way to enjoy all the yummy foods but still stay within a healthy boundary."

Registered dietitian Sarah Schlichter of Bucket List Tummy says villainizing sugar contributes to a good-and-bad food mentality, which can lead to feelings of guilt or shame when someone eats something considered "bad."

"This tarnishes a person's relationship with food and teaches them to make decisions based on external rules and factors rather than intuition," she says. "When youre making a decision based on something you want and enjoy, you realize that if you ate high amounts of sugar all the time, you probably wouldnt feel your best. Whereas, if you include it moderately youll find that you also crave and choose other nutrient-dense foods, as well. I tell my clients to focus less on the individual ingredients and more on the overall pattern of intake and health behaviors, since health is far from 'all-or-nothing.'"

Registered dietitian nutritionist Kelsey Lorencz, of Simply Nourished Home encourages people to stop fixating on how horrible certain ingredients are and look at the diet as a whole instead.

"If all you eat is sugary foods, you will likely feel those health consequences. Eating sugar yes, even refined added sugars is not dangerous or unhealthy when consumed as part of a diet that includes several other nutrient-dense foods."

"When we consider health, its so important to consider every aspect of ourselves. By not demonizing sugar or trying to completely cut it out, we can allow it to be an enjoyable part of a varied diet, not an emotionally consuming ingredient," she adds.

Registered dietitian nutritionist Lauren Harris-Pincus, of NutritionStarringYOU.com and author of "The Protein-Packed Breakfast Club," suggests following the American Heart Association guidelines of 24 grams of added sugar per day for women, or 36 grams for men.

"Choose wisely and really enjoy what you choose," she says. "Make sure the bulk of your diet includes produce, nuts, beans, seeds, whole grains and lean proteins so the sugar you do eat is merely an addition to a nutritious diet."

Registered dietitian nutritionist KeyVion Miller, of themillerskitchen.com, believes a true healthy lifestyle leaves room for a little sugar.

"It can actually be the difference between someone drinking milk (dairy or non-dairy) or eating yogurt," Miller says. "Quite honestly, plain yogurt is pretty boring! Adding a teaspoon of honey or maple syrup could be that difference maker in adding probiotics and calcium to someones diet. I think this is so important when we know many people fall short of calcium and live, active cultures to support our gut health."

Registered dietitian Sarah Chapel says a healthy lifestyle is all about balance.

"A diet that is completely sugar-free would be void of all fruit, whole grains and dairy foods we know offer many nutritional benefits," Chapel says.

She suggests, instead, taking an honest look at how many foods in your normal diet have added sugar.

"The fancy sugary coffee drink, the 'nibbles' here and there, your overall portions of sweet stuff. Eliminating all sugar isnt realistic or encouraged. Instead, figure out your norm and decrease. Used to having ice cream after dinner? Reduce to a 1/2 cup portion or try fruit or yogurt."

My No. 1 tip to keep added sugar intake in a reasonable range while still enjoying your food is to cook from scratch at home when possible. This way you are in charge of what goes in your food including how much added sugar. Sometimes it may be the full amount when baking a birthday cake, while other times you might choose to swap out sugary cereal for some homemade oatmeal.

The main thing to remember is that what you eat is your choice and that it's not only OK, but it's definitely possible to include some sugar in your diet and be healthy at the same time.

About the Author: Brittany PoulsonBrittany Poulson is a Utah registered dietitian and certified diabetes educator. She shares her passion for health, food and nutrition on her blog, http://www.yourchoicenutrition.com, where she encourages you to live a healthy life in your unique way.

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Dietitians explain why you don't have to 'quit sugar' to be healthy - KSL.com

To get a functional doctor's take, we turned to Wendie Trubow, M.D., and Leah Johansen, M.D., both of whom had some key points to keep in mind when it comes to calorie restricting.

"I am not personally a fan of markedly restricted diets," Trubow says, "one, since it implies a temporary change, which will end, and two, because people often rebound when coming off it. In the Blue Zones, the calorie restrictions are focused on eating in moderation, and eating to 80% full, and tend to be less marked and more sustainable."

She highlights that this diet is difficult to sustain, so if long-term health and weight management are more of a priority for you, this diet may not make sense for you.

Johansen had similar thoughts, mentioning the importance of quality over quantity. "One must consider that not all calories are created equal, and the quality of the nutrients on a 1,200-calorie diet must be derived from nutrient-dense, low-glycemic foods to ensure adequate amounts of vitamins and minerals."

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So, Will The 1,200-Calorie Diet Help You Hit Your Healthy Weight? - mindbodygreen.com

The Blood Type Diet is based on the theory that the body interacts with foods differently according to your blood type.

Naturopath Peter D'Adamo created the diet in the mid-1990s, claiming many foods have sugar-binding proteins called lectins.

If these are incompatible with your blood group, blood cells may clump together and cause havoc in various parts of the body.

The Blood Type Diet claims these 'interactions' can cause digestive issues, weight gain, fatigue and interfere with the body's immune system.

It also claims if you eat foods that gel with your blood type, you'll shed the extra kilos, prevent disease and feel great.

Kilojoule-counting is considered unnecessary, with claims that as long as you eat the right foods for you, weight loss should come naturally.

Type O: Claimed to be the ancestral blood group for humans, those with Type O are supposed to follow a Paleo-style diet featuring meat, fish, poultry and vegetables. Most grains and legumes, as well as dairy products, potatoes, corn, cabbage, cauliflower and coffee are out.

Type A: With claims this blood group evolved when humans adopted an agricultural lifestyle, Type A are prescribed a low-fat vegetarian diet featuring organically grown vegetables, fruits, nuts, seeds, legumes and soy-based products. No dairy products or bananas are allowed.

Type B: Claimed to have descended from nomadic tribes, Type B are supposed to eat some meat (but not poultry), plus eggs, vegetables and dairy products. No corn, lentils, wheat, tomatoes, peanuts, sesame seeds or coffee are permitted.

Type AB: These relatively rare individuals claimed to represent the most recent blood group can enjoy an omnivorous diet including tofu, seafood, dairy products, some grains, fruit and green vegetables. They should avoid caffeine, alcohol and any smoked or preserved meats.

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Peter D'Adamo created a brand of expensive supplements around his specialty diet.

However, since scientific evidence does not support the claims of this diet, you are likely wasting your money.

There are no studies backing up the claimed link between weight and blood type and no research that shows lectins react differently with various blood types.

There are also no clinical trials studies where humans are assigned into groups with the aim of testing the effect of the diet.

One study has reported that following a diet similar to the one recommended for Type A did lead to lower weight and also reduced several risk factors for heart disease however, these benefits occurred whatever the person's blood group.

A positive aspect of this diet is that it does recommend regular exercise.

Good food should be easy and keeping things simple will help you make better choices.

The food restrictions imposed for the most common blood groups (A, B, and O) are also likely to reduce overall kilojoule intake and thus may lead to weight loss.

However, the many foods restricted in this diet means following it is likely to leave you lacking important nutrients.

There are cheaper, safer and more evidence-based ways to change your diet to lose weight and improve health.

Remember to consult your doctor before starting any new eating plan if you have an underlying health condition or history of an eating disorder.

This is general information only. For detailed personal advice, you should see a qualified medical practitioner who knows your medical history.

This story, which was originally written by Pamela Wilson and published by ABC Health and Wellbeing, has been reviewed by Dr Rosemary Stanton OAM, nutritionist and visiting fellow, School of Medical Sciences, University of NSW, and updated in 2019.

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What is the Blood Type Diet and does it work? - ABC News

During the holidays many people indulged in their cravings and are probably feeling guilty for packing in so many calories into their bodies.

The first thing people tend to turn to is getting their body set for the new year.

It is very easy to be swayed to sign on to a detox diet plan or another fancy diet that just feeds in to a now billion-dollar industry.

What people need to know is, the body has a way of detoxing itself from the insides. Unwanted materials are cleaned daily through our lungs, kidneys and liver.

It means eating the right food packed with the necessary nutrients and rich in vitamins, fiber and antioxidants.

By doing so, you allow your bodys own detox mechanisms to function at their best.

It is meant to be a lifestyle change which is far better than any three-day juicing detox or pills that help you get rid of the excess fat only for you to regain them in the next month.

How does this happen? When your body is starved of the necessary calories it needs you just end up craving more carbs and sugar after your fad diet or detox.

Get to eating the right balanced diet to help your body function the way it is meant to, by incorporating these simple tips into the new year.

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A lifestyle change is better than a fancy detox diet this year. Here are what to do - Face2Face Africa

Fasting is one of the latest diet trends. It was one of the most googled diets in the United States last year. But does it work?

Intermittent fasting involves alternating periods of calorie restriction and normal eating. A study found mice who ate a high-fat diet around the clock developed fatty livers and diabetes. But those who ate the exact number of calories during eight hours were slimmer and healthier.

Intermittent fasting reduces the inflammatory profile in the blood, said Anne Haney Cross, MD, professor of neurology at Washington University in St. Louis.

Researchers believe it can help with weight loss and illnesses, such as arthritis, migraines, bowel diseases, and high blood pressure. It might also lower the risk of heart disease, Parkinsons, Alzheimers and multiple sclerosis. But there are some downsides:

it's hard. I've tried it myself, Cross said.

One year-long study found those who fasted had higher cholesterol levels than those who didnt. The bottom-line? While the jury may still be out, intermittent fasting is a diet that just might stick around.

There are a few different ways you can try intermittent fasting. With alternate day fasting, you fast every other day. The five: two plan involves eating normally for five days a week and limiting calories to 500 or less two days a week. And there's the time-restricted approach where you go 12 to 16 hours restricting food.

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Intermittent fasting: The pros and cons behind the latest diet trend - WTMJ-TV

NORTH TEXAS (CBSDFW.COM) Millions of people have set resolutions to lose weight and get healthier in 2020, and a big part of that is your diet. As we enter the new year, U.S. News and World Report is out with its list of the best and worst diets, but are any of them for you?

Eating healthy is such a big phrase and it means so many different things depending on who youre talking to, said Jacie Slocum, a registered dietician with Aramark at Baylor Scott & White Fort Worth.

The winning diet this year according to U.S. News: The Mediterranean Diet. It focuses on vegetables, fruits, nuts, beans and whole grains.

I really like it for a lot of my patients, Slocum told CBS 11 News.

The diet has heart-healthy and brain-boosting benefits. The other top contenders have similar priorities. The DASH Diet adds in a cap on sodium levels, because its aimed at reducing hypertension. Flexitarian diets offer some wiggle room with meat while primarily focusing on plant-based proteins like beans and lentils.

Theyre packed full of fiber, theyre good sources of vitamins and minerals, and theyre very low calorie, said Slocum. So all that fiber is going to keep us nice and full, but were not eating the calories that were getting in that 8 ounce, 10 ounce piece of meat.

Near the bottom of U.S. News list are some pretty popular choices. The Keto Diet cuts out carbohydrates and puts the focus on fat. Slocum told us the problem with that boils down to sustainability. High amounts of saturated fat just arent good for you, and Slocum said you should be wary of any diet that severely restricts a specific food group.

Were cutting out our fruits, our starchy carbs and vegetables that are packed with vitamins and minerals or whole grains that have a lot of benefits to them.

Whole30 is another popular option ranking low on the list. For 30 days you cut out sugar, alcohol, grains, dairy and basically any treats. The idea is rebooting your habits and cravings, then slowly add back in those cut out foods.

The problem with that is that research has proven time and time again we dont introduce things back in slowly, said Slocum. We kind of just pig out.

Her advice is to try the Plate Method: load half your plate with non-starchy vegetables, put protein on a quarter of your plate, and make another quarter of your plate carbohydrates.

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New Year, New You: Best And Worst Diets Of 2020 - CBS Dallas / Fort Worth

Raquel Tavares has been making and using ghee since she was a young girl. A few years ago, the Brazilian-born businesswoman decided to turn her passion for this ancient pantry staple into a full-time occupation.

Now, her company is worth millions.

Tavares' mom, a dietician and Ayurvedic practitioner, helped her understand the healthful properties of ghee at an early age. Ghee (a type of clarified butter) is a lactose-free, nutty-tasting spread that is shelf stable and can be cooked at high temperatures. It has been a staple of Indian cuisine for centuries and is made from melted grass-fed butter that's cooked for a long time, then all of the milk solids are filtered out.

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Aside from being lactose-free and having fewer calories than both coconut and olive oils, proponents of ghee believe that it helps improve digestion and reduces inflammation in the body.

Tavares, who has always considered herself an entrepreneur, grew up in California and tried various jobs throughout the early stages of her career (at one time she was a yoga instructor, but also worked in the tech industry). Still, she always dreamed of having her own business.

In 2013, she recalls looking at a jar of her homemade ghee and realizing that her true business calling had been in her kitchen all along.

TODAY

"I thought to myself, 'Shelf-stable butter, who doesn't want that?' That was the beginning of Fourth and Heart and the genesis of what you see today," Tavares told TODAY Food.

By 2014, around the time she left her day job to care for her young children, Tavares began selling her homemade ghee at local trade shows in Los Angeles. An integral part of her business model? Making samples of grilled cheese sandwiches. When the classic sandwich is cooked in a hot pan of melted ghee, Tavares swears that it gets extra crispy edges, making it an irresistible snack or lunch.

Despite investors' initial doubts about her breaking into the butter business, Tavares took a big leap to make her dream a reality. Though she initially had trouble raising money, soon her company Fourth and Heart (stylized as 4th & Heart and named for the fourth chakra of the body: the heart) was born.

"A lot of the lessons I've learned as a yoga instructor and a yogi I've been able to apply to being an entrepreneur as well," Tavares said. "Patience (and) the ability to have to change course on the fly."

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Today, Fourth and Heart is thriving and Tavares has raised over $18 million in funding. The CEO attributes the company's whirlwind success in the U.S. in large part to the relatively recent rise in the popularity of trendy low-carb, higher-fat diets like keto and paleo. Kourtney Kardashian, who posts recipes and product recommendations on her wellness and lifestyle site Poosh, recently wrote about how she loves ghee for its sweet, nutty flavor and uses it as a substitute for regular butter.

Tavares now has 15 different types of products (which are all manufactured in Northern California) and sells her ghee in 10,000 stores nationwide, including Whole Foods, Kroger, Giant, Eagle, Ralph's and Target. The company now has multiple flavors (vanilla bean, garlic, turmeric and Himalayan pink salt to name a few), cooking sprays, oils and even a chocolate spread. Soon, she will be releasing a protein bar called Woke.

"I do have to take a moment to say, 'Wow look what I've created. Look at what we've created," Tavares told TODAY. "And its been incredible. No regrets."

Erica Chayes Wida is a New York City-area based journalist and food writer obsessed with culture, poetry and travel. Follow her work onContently.

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What is ghee butter? This healthy butter is keto and paleo diet friendly - TODAY

This week's pic of the best reads has a New Year's resolution, time-to-get-into-shape feel.

From 'Behavioural Change Specialist' Shahroo Izadi's psychological approach which promises to be the last diet you will ever need, to Kate Ferdinand's exercise joy, there's bound to be something which suits you as you try to shed those pounds, get in shape - or simply feel fit.

Have a read of what we thought of these new books, and let us know what you think.

Despite being a woman who gains weight easily, Shahroo Izadi shed nine stone, boosting her self-esteem in the process.

But hers is not a punishing diet plan.

Its a kinder, more psychological approach to weight loss that draws on her experience of working in addiction treatment.

She abandons a one-size-fits-all approach, instead providing written exercises so you can draw on your self knowledge and dieting experience to discover the best weight-loss tactics for your body, personality and lifestyle and design your own long-term eating and exercise and wellbeing routine.

The idea is that its a lot harder to rebel against your diet if you created it yourself.

Her ethos also depends on you resolving to like yourself more. Its an empowering approach.

Bluebird, 14.99

Ferdinand has a huge online following for her fitness videos, in which she often appears with new husband, former England footballer Rio Ferdinand.

She aims to encourage body confidence, no matter what your size, by making exercise enjoyable and achievable for everyone.

This 21-day plan consists of 20-minute HIIT style routines which alternate between muscle groups, along with her favourite energy-boosting recipes.

Michael Joseph, 16.99

This guide aims to help you embrace more moderate drinking habits, whether you want to cut down or quit.

Mindful drinking is about paying attention to how you feel after one drink rather than ploughing mindlessly on to the next.

Its about increasing your awareness of the effect alcohol has on you too.

The book also deals with triggers, obstacles and social stresses.

DK, 8.99

Lucy Wyndham-Read discovered her passion for fitness after joining the army and she now has over a million subscribers to her YouTube channel.

Her dynamic, accessible first book contains a series of seven seven-minute home exercise routines that need no equipment.

You simply complete one routine every day for seven days at which point you should begin to see and feel benefits.

She promises better sleep, better heart health and glowing skin alongside improved fitness.

DK, 16.99

Each month we choose a paperback we think youll enjoy, either fiction or non-fiction.

When youve read it, wed love you to join our Facebook group and tell us what you thought, good or bad.

Wed also love to know what else youre reading

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Mirror Book Club: Best diet and fitness books this week to aid New Year resolutions - Mirror Online

The endomorph diet itself might be pretty healthy, but the rationale behind is flawed. Thats because there is no science-backed evidence that shows that certain diets work for specific body types, says Frances Largeman-Roth, R.D.N., nutrition and wellness expert and author of Eating in Color. Additionally, its likely too presumptuous to say that endomorphs are typically insulin resistant. Without looking at someones individual blood work, I wouldnt want to assume that they are pre-diabetic or have blood sugar issues, says Largeman-Roth.

If youre following Catudals recommended macronutrient breakdown for an endomorph diet, Largeman-Roth says you should also be mindful that, depending on a persons size, an intake of 1300-1500 calories may be too restrictive, and 40% of calories from protein may be too high unless youre doing a lot of endurance training. But this is a low-cal diet, she says, so people are likely to lose weight on it, at least initially.

On the bright side, theres likely no harm in trying an endomorph diet (which, again, can be formulated pretty similar to a paleo diet, if desired), and Largeman-Roth says, everyone can certainly benefit from reducing their intake of refined carbohydrates like white bread, cookies, and crackers.

But keep in mind, every body is different, and if you're struggling to lose weight, you may benefit from a more tailored dietary approachand don't forget a consistent exercise routine.

I think the best strategy for anyone who struggles to lose weight and to gain muscle is to work with a registered dietitian nutritionist (RDN), who can create an individualized diet that will support their needs, says Largeman-Roth. Also, an exercise plan with both cardio and resistance training would be advised to boost heart health and improve muscle mass.

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Endomorph Diet: What It Really Means To Eat For This Body Type - mindbodygreen.com

Overall, expert feedback on the Sirtfood Diet is mixed. The good news: The diet does seem to be loaded with foods that are healthy. "There is extensive research that highlights the many benefits of some of the foods called out on this diet, like coffee, green tea, dark chocolate, and dark leafy greens," says Jessica Cording, R.D., registered dietitian and health coach.

Many of these foods may also support healthy weight loss, says Frances Largeman-Roth, R.D., but whether or not they promote weight loss by activating sirtuins remains to be proved. According to Largeman-Roth, while studies have shown the importance of sirtuins and sirtuin-boosting compounds on metabolic pathways, there is no science behind the ability of specific foods to boost sirtuin levels.

"The foods promoted on the diet are ones that fight inflammation and would be beneficial for anyone to add to their diet but not because they boost sirtuins," she says. "Just because a food contains a certain nutrient linked to metabolism doesn't mean that food causes automatic weight lossthere is no way to turn on a 'skinny gene' with food."

Additionally, while these "sirtfoods" are indeed healthy, Largeman-Roth says someone would want to make sure they're also rounding out their meals with healthy fats and proteins.

As for the structure of the diet, it may not be perfect, but Cording thinks it could be an approachable option for people who are interested in a weight loss plan that has some structure and offers room for flexibility and customization. "I appreciate that it's a 'diet of inclusion' versus one focused primarily on restricting foods," she says.

That said, Cording admits that the juice-heavy initial part of Phase One is a bit lower in calories than what she'd typically recommend, but the later phases, which include a higher calorie goal and solid food, are somewhat more sustainable.

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What Is The Sirtfood Diet & Can It Activate Your "Skinny Genes"? - mindbodygreen.com