Category Archives: Diet And Food

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One in four American adults experiences acute insomnia.

The study found that older women who ate the highest amount of refined carbohydrates were most likely to report having difficulty getting a good nights sleep.

Women who ate the highest amount of whole fruit, vegetables and fiber, on the other, were least likely to report problems with insomnia.

Because of the way foods interact with the human body, these findings are likely applicable to other people, the studys authors add.

Insomnia is often treated with cognitive behavioral therapy or medications, but these can be expensive or carry side effects, says James Gangwisch, the studys senior author and an assistant professor of clinical psychology at Columbia University, in a released statement.

By identifying other factors that lead to insomnia, we may find straightforward and low-cost interventions with fewer potential side effects, he adds.

Insomnia is a widespread health problem in the United States. One in four American adults experiences acute insomnia (difficulty falling or staying asleep for at least three nights a week) each year, researchers have found. About a quarter of those individuals have recurring bouts of insomnia or go on to develop chronic insomnia (when the problem continues for more than three months).

As Ive noted herebefore,getting less than the recommended seven hours of sleep each night is harmful to our health. Insufficient sleep has been linked to obesity and a variety of negative health outcomes, including heart disease, diabetes and depression. Insufficient sleep also increases the risk of injuries from accidents and mental errors, both on and off the job.

Several previous studies have examined a possible link between a high-carb diet and insomnia. The results of those studies were inconsistent, however. Nor were the studies able to clearly determine if a high-carb diet led to insomnia, or whether insomnia caused individuals to crave and eat more sugary foods.

For the current study, Gangswich and his colleagues decided to look at the development of insomnia over time in people with different types of diets. To do this, they used data collected from more than 50,000 women who were recruited into a large research project known as the Womens Health Initiative during the 1990s, when the women were between the ages of 50 and 79.

The women filled out detailed questionnaires when they entered the study. The questions included ones about their diets and their sleep habits. Three years later, they filled out a second sleep assessment.

From the original questionnaire, the researchers determined each womans dietary glycemic index how likely the foods she ate would cause her blood sugar to rise quickly. Highly processed and/or sugar-sweetened foods (such as white bread, white rice, refined pasta, French fries, soft drinks and candies) have a high glycemic index, while minimally processed foods (such as whole-wheat bread and pasta, brown rice, legumes, vegetables and whole fruit) have a lower one.

The women were divided into five groups (quintiles) based on their dietary glycemic index. The researchers then compared those rankings to the womens sleep assessments. They wanted to see if there was any link between the womens dietary glycemic index and their risk of reporting insomnia three years later. (Almost 10,000 of the women reported insomnia at the second sleep assessment.)

After adjusting for a variety of other factors associated with insomnia (including age, weight, caffeine consumption, stressful life events, hypertension and an overactive thyroid), the researchers found that the higher the womens dietary glycemic index, the greater their risk of developing insomnia.

They also found that women who consumed high amounts of fiber, whole grains, vegetables and whole fruit were significantly less likely to report problems with insomnia three years later.

Why would diet make a difference?

When blood sugar is raised quickly, your body reacts by releasing insulin, and the resulting drop in blood sugar can lead to the release of hormones such as adrenaline and cortisol, which can interfere with sleep, explains Gangwisch.

And, yes, fruits contain sugar. But the fiber in them slows the rate of absorption to help prevent spikes in blood sugar, says Gangwisch. This suggests that the dietary culprit triggering the womens insomnia was the highly processed foods that contain larger amounts of refined sugars that arent found naturally in food.

This was an observational study, so it cant prove a direct cause-and-effect relationship between diet and insomnia. Also, the women in the study self-reported the foods they ate and their sleep habits. Those reports may or may not have been accurate.

Still, the studys findings are interesting. They also appear to be the most robust to date on this topic, for the study observed people over several years rather than at one single point in time to see if diet could be linked to the development of insomnia.

If high-[glycemic index] diets increase the risk of insomnia then dietary interventions that promote the consumption of whole unprocessed carbohydrates that are high in fiber and have low [glycemic index numbers] could serve as potential treatments of, and primary preventive measure for, insomnia, conclude Gangswich and his colleagues in their paper.

Potential is the key word there. Its not yet known if eating more fruits, veggies, whole grains and other healthful foods would actually help people sleep better.

Based on our findings, we would need randomized clinical trials to determine if a dietary intervention, focused on increasing the consumption of whole foods and complex carbohydrates, could be used to prevent and treat insomnia, says Gingwisch.

FMI: Youll find an abstract of the study on the American Journal of Clinical Nutritions website, but the full study is behind a paywall.

Go here to see the original:
Study links a carb-heavy diet to an increased risk of insomnia - MinnPost

The world doesnt need another diet book, another volume of empty promises thats at odds with the fact that no matter how someone loses weight, they will likely regain much or all of that weight sometimes even ending up heavier than their starting weight within about five years.

So if youve been gearing up to embark on yet another diet, protocol, reset or reboot come Jan. 1, I have a different suggestion: Hit the pause button on that plan and read Christy Harrisons new book, Anti-Diet: Reclaim Your Time, Money, Well-Being and Happiness Through Intuitive Eating, available Dec. 24.

Harrison, a registered dietitian and journalist, thoroughly and elegantly lays out the strange origins of modern diet culture a system of beliefs that labels some bodies as better, promotes changing body size and shape, demonizes certain foods and oppresses people who dont match a certain picture of health then presents a path to truly holistic health thats based on self-care, not self-control.

Host of the popular Food Psych podcast (I was her guest on episode 194), Harrison digs deep into the roots of diet culture including its science, myths and morality to uncover exactly how we became the weight-obsessed society we live in today. She weaves in experiences from clients and podcast guests, as well as her own path, from a normal eater relatively who was untouched by diet culture to a food writer struggling with disordered eating (she worked for the now-defunct Gourmet magazine) and eventually to recovery.

It was those experiences that prompted Harrison to launch Food Psych in 2013, and ultimately to write Anti-Diet.

It felt important for me to write this book because diet culture harms all of us, she said, adding that this is true no matter someones size or gender identification. Ive seen my clients hurt by it; its hurt me. I wanted to call out this harm, I wanted to save people from this harm.

Given that Harrison was no stranger to the topics in her book, I was curious if anything surprised her while doing her research. When I delved into the research before writing, I was looking into things I had heard about, but wanted to clarify, she said. What surprised her most was the deep vein of racism and classism in the history of diet culture, specifically how anti-blackness is at the root of anti-fatness. Also surprising? That our cultural weight bias and desire for thinness started long before any health arguments about body size. I was stunned by the fabrication of the obesity epidemic, she said.

One through line in Anti-Diet is the impact of social determinants of health which include weight stigma, racism, economic disparities and environment, as well as lack of access to health care on our health. These are distinct from behavioral determinants of health, which include nutrition and physical activity as well as tobacco, drug and alcohol use, seat-belt use, sexual activity and whether we use sun protection. The way diet culture paints it is that food and exercise will influence 100% of your health, Harrison said, pointing out that only about 25 to 30% of health is attributable to our behaviors, with 10% coming down to food and movement habits. Excluding genetics, the rest is due to social determinants of health. Its shocking to me how little that is understood, she said.

The Life Thief

Harrison presents diet culture as The Life Thief whether in the guise of weight-loss dieting or wellness dieting and lays out how it steals not just time and money, but well-being and happiness, too. As one example of this, Harrison recountsa personal story, one relatable to many people especially this time of year. In the most restrictive days of her disordered eating, she was so chronically deprived of food that at parties she would stand by the snack table for hours, compulsively eating and beating herself up for it, unable to fully connect with her friends, because the food felt more important.

Shes been attending the same holiday party at a friends house off and on for almost two decades, and her post-recovery experiences are very different. I cant really remember the food from the party last year, but the party from almost 16 years ago? I can remember in detail what I ate, mostly things like cookies and cupcakes, she said. Now I know that dieters brains are more primed and wired to respond to food cues than people who are not dieting.

Unfolding a better road map

Harrison could have laid out the evidence for why we need to burn diet culture to the ground, done a mic drop and left the room (metaphorically speaking), leaving readers to figure out how to fill the void once filled by dieting but she doesnt. The second section of the book starts with guidance on how to deal with emotions that come up when it finally sinks in how much people have lost because of diet culture. Then she gives readers a road map for how to care for their physical and mental health without trying to control body size and shape. This includes relearning how to eat intuitively, practicing self-compassion, setting boundaries and looking at physical activity in a new way.

Ive been illuminated by a lot of books that present cultural problems, yet dont offer any solutions. While I like those books as a reader, as a clinician, Ive seen people have sadness come up and anger come up, she said. Its really natural for people to have these feelings, and its important for me to be able to answer their questions and assure them that these emotions are part of the process. Ive tried to convey some of the messiness of healing, and that there is this other path thats available to you.

_____

Anti-Diet: Reclaim Your Time, Money, Well-Being and Happiness Through Intuitive Eatingby Christy Harrison, Little, Brown Spark, 336 pp., $28

Read more:
Anti-Diet is the diet book you need to read headed into 2020 - Seattle Times

The low-carbohydrate, high-fat ketogenic diet has become hugely popular over the last few years. For many people, the keto diet including variations such as keto cycling or the less restrictive lazy keto has become the go-to eating plan for weight loss and fighting disease.

Two years ago, I interviewed cancer specialist Dr. Patrick Hwu of MD Anderson in Houston about his research into what he calls the fat-burning metabolism diet, or fat-burning diet. Hwu, a tumor immunologist, has been following the ketogenic diet himself for six years, long before it was trending on social media.

As a leading cancer doctor, he has many patients asking him for the ideal diet while they go through treatment and he often suggests keto.

Hwu emphasizes that more research is needed to determine the ideal diet for cancer patients, but as he has seen in himself, the keto diet has been shown to improve biomarkers associated with heart health.

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Keto is a diet that was developed decades ago and originally used for patients with severe epilepsy, some of whom were on the diet for life with no evidence of harm. It consists of low carb, high fat and only moderate protein intake, as opposed to the Atkins diet. Keto isnt as meat-heavy as commonly believed. Hwu relies on certain go to foods like full-fat regular cream cheese, sour cream and avocados as staples. He also consumes a lot of green vegetables and cauliflower.

Since starting the keto diet, Hwu has dropped 25 pounds and has maintained the weight loss. His blood pressure, triglycerides and sugar levels have all decreased, which are healthy signs. His biomarkers, including lipid profile and blood pressure have been excellent, he said.

There have been a number of studies that show the connection between obesity and certain cancers. Hwu feels that keto makes sense because his patients are not hungry on it, it manages their weight and blood sugar levels and keeps insulin and IGF-1 levels low two proteins that have been shown to drive some cancers.

I feel that fat intake has been overly emphasized as a negative factor and that a high intake of carbs and the subsequent spikes in insulin and IGF-1 (an insulin-like hormone in the blood) that they cause are more harmful to health overall, Hwu said.

Hwus colleague, Dr. Jennifer McQuade, an assistant professor and physician scientist in Melanoma Medical Oncology at MD Anderson says they are currently conducting both human and animal studies of the effects of diet, including the ketogenic diet, on cancer. In addition, they are testing a plant-based high-fiber diet aimed at the gut microbiome, which has been shown to impact response to immunotherapy, a type of cancer treatment that utilizes the patients own immune system to fight the disease. They expect results from the studies early next year.

Recent work from the laboratory of Lew Cantley at Cornell has shown that the ketogenic diet can improve cancer control in mice treated with a type of targeted therapy that can cause elevated levels of insulin.

The MD Anderson researchers will test the ketogenic diet in cancer survivors to see if it lowers insulin and IGF-1, they will then move on to combining with targeted therapy.

The keto diet research will be prepared in an MD Anderson kitchen and provided to the patients in a controlled setting.

Meanwhile, Hwu would like to see a greater variety of keto-friendly offerings in grocery stores because the key to sticking with keto is having enough substitutes, so you never feel deprived.

You can bake almost anything with almond flour," said Hwu, "and stevia, erythritol and monk fruit are all safe sweeteners.

Kristin Kirkpatrick

Kristin Kirkpatrick is the lead dietitian at Cleveland Clinic Wellness & Preventive Medicine in Cleveland, Ohio. She is a best-selling author and an award winning dietitian.

See the article here:
Is the keto diet healthy? Cancer researchers study effects of keto - TODAY

By Family Features

While heart disease is a leading cause of death for both men and women in the United States, many of the risk factors associated with the condition can be controlled with dietary and lifestyle changes. By centering your meals around better-for-you ingredients and recipes, you can show your heart some extra love.

Consider walnuts, which are a heart-healthy food certified by the American Heart Association. More than 25 years of research shows walnuts may play a key role in heart health. In fact, the U.S. Food and Drug Administration approved one of the first qualified health claims for a whole food, finding that eating 1 1/2 ounces of walnuts per day as part of a low-saturated fat and low-cholesterol diet while not increasing caloric intake may reduce the risk of coronary heart disease.

Additionally, walnuts are the only nut significantly high in omega-3s, with 2 1/2 grams of alpha-linolenic acid per ounce. Walnuts can add this essential nutrient to dishes like these American Heart Association Heart-Check Mark certified recipes for Greek Cucumber Walnut Bites and Banana Bread Overnight Oats.

Find more information and heart-healthy recipes at walnuts.org/heart-health.

Greek Cucumber Walnut Bites

Recipe courtesy of Beth Stark, RDN, LDN on behalf of the California Walnut Board

Prep time: 25 minutes

Servings: 6

1/2 cup walnuts, chopped

1 English cucumber, ends trimmed (about 14 ounces)

1/2 cup roasted red pepper hummus

1/2 cup reduced-fat crumbled feta cheese

5 cherry tomatoes, quartered

Heat oven to 350 F.

On small baking sheet, arrange walnuts evenly. Bake 8 minutes, checking frequently, until toasted.

Slice cucumber crosswise into 3/4-inch thick slices. Using small spoon, gently scoop out and discard center of each cucumber slice, leaving bottom and sides intact.

In small bowl, stir 6 tablespoons chopped walnuts and hummus. Spoon walnut-hummus mixture into each cucumber slice and top with reserved chopped walnuts, feta cheese and quartered tomatoes.

Banana Bread Overnight Oats

Recipe courtesy of Crowded Kitchen on behalf of the California Walnut Board

Prep time: 15 minutes

Servings: 4

3 ripe bananas, sliced

2 cups old-fashioned oats

1 tablespoon ground cinnamon

1/2 teaspoon salt

1 teaspoon vanilla

3/4 cup chopped California walnuts, divided

1 tablespoon maple syrup

3 cups skim milk

In large container with lid, add sliced bananas. Use potato masher or fork to mash bananas until smooth.

Add oats, cinnamon, salt, vanilla, half the chopped walnuts, maple syrup and milk. Combine thoroughly and refrigerate overnight.

To serve, divide among four canning jars or glass containers with lids. Top each with remaining walnuts before serving.

Source: California Walnut Board

Excerpt from:
Show your heart some love, add healthy walnuts to your diet - Sumter Item

Theres so much to think about when starting the vegan diet and it can get a little confusing to know how much of food groups a person will need to eat. With so many vegan type diets and know how articles online, its easy to miss the important considerations a beginner will need know. But getting it right can make all the difference, so here are some tips to think about before embarking on your first vegan diet.

MAIN NUTRIENTS TO KEEP IN MIND

Iron is one of the main nutrients to keep in mind when starting a vegan diet. The types of food groups to satisfy the level of intake is through plant-based foods like legumes, tofu, nuts and seeds, whole-grains, dried fruits and dark green, leafy vegetables.

Accredited practising dietitian and Spokesperson for the Dietitians Association of Australia Melanie McGrice said the iron level intake is generally around 18mg for women aged 19-50.

From having a handful of seeds, youre going to get maybe 1 or 2mg of iron but not the full 18mg and so thats where its about the whole of your diet and planning for each meal. Ms McGrice said.

For men aged 19-50, the adequate intake for iron is 8mg.

Dietitians Association of Australia reports the type of iron in plant-based foods (non-haem iron) is not easily absorbed, so in order to boost the absorption of iron in plant-based foods is to include food meals rich with vitamin C. This would mean including berries, citrus fruit, Kiwi fruit, capsicum, tomatoes and broccoli.

Along with iron, nutrients such as B12, Calcium, Omega-3 fats, Zinc and Choline will need to be kept in mind according to Ms McGrice.

REPLACEMENTS AND PLANNING IS KEY

Sustaining balanced nutrients while on a vegan diet can be hard to do, especially if youre starting out for the first time. Many people worry about getting enough iron intake or if they get enough protein. But according to Ms McGrice, replacements and planning is key in getting the adequate intake.

According to practising dietitians, this diet involves food groups like fruit and vegetables, bread, cereals, and grains, legumes (lentils, chickpeas, dried beans), soy food like tofu and tempeh, and nuts and seeds.

Ms McGrice said its beneficial to really plan out your diet each day to make sure that nutritional needs are met. Its not about eating these food groups on its own but food groups that are complimentary as well.

Instead of having dairy, youll be having dairy alternatives such as soy milk and for Omega 3 options include foods such as chia seeds. Ms McGrice said.

With calcium it will be about having something like tahini and green, leafy vegetables and for iron, seeds are a good source, she said.

Zinc in plant-based foods are commonly found in legumes, nuts, seeds and oatmeal, and for a balanced intake of Choline, it appears in plant-based foods in small amounts.

Its beneficial to know food groups that contain these nutrients and by eating a well-balanced vegan diet with plenty of whole foods such as tofu, quinoa, and broccoli, its ensuring the daily requirements that are rich in resources.

I guess the key thing is that youre not going to get all of your nutrients just from one of those food types, Ms McGrice said.

The best way for a nutritional balance is ensuring to have complementary proteins within the same meal, she said.

COMMON MISTAKES

There are common mistakes made that affect nutrient adequate intake according to Ms McGrice. Sometimes these common mistakes can be tricky, even for those who have been and currently are on vegan diets.

Not having complementary protein in food groups within each meal is a common mistake its the kind of thinking that theyre going to meet the entire nutrient needs just by eating one food group with a particular nutrient, Ms McGrice said.

Just because someone eats a cup of broccoli doesnt mean that theyre going to meet all of their calcium needs. As mentioned before, its better to plan each meal with complementary proteins.

Ms McGrice said its easier to make an appointment with an accredited practising dietitian to help you to design a plan thats best for starting a vegan diet for the first time.

Or attend a vegan support group and get some practical tips to help you through the process, said Ms McGrice.

POTENTIAL SIDE EFFECTS

A vegan diet, if not done correctly, has potential for negative side effects.

Iron and B12 deficiency are a common, negative side effect if the nutrient requirements are not met according to Ms McGrice. The body cant make iron itself, so food is needed.

Having an annual blood test is a good idea to check your nutritional profile, Ms McGrice said.

The main cause for iron deficiency, according to Ms McGrice, can be caused by not eating enough iron rich foods. Some people, like children and teenagers, and pregnant women need more iron than others.

Vitamin B12 is needed to help the blood form and for the brain and nervous system to function properly.

The common symptoms of B12 deficiency include tiredness, light-headedness, rapid heart rate, easy bruising and bleeding, weight loss.

Read the original:
Vegan diet: One thing to know before converting to veganism - NEWS.com.au

Registered dietitian Caroline Susie, who is a Lake Highlands High School alumna, works for a global healthcare company, advising clients of all sizes on how to improve their diets. Shes also shared health tips on episodes of Fox 4s Good Day. The best tip I can give: Dont take nutrition advice from Dr. Google or an influencer on social media.Work with a registered, licensed dietitian. Dietitians have degrees in nutrition, have completed a 1,200-hour supervised internship, passed national boards and complete ongoing continuing education. Look for RD or RDN in title, or when in doubt, ask Susie says.

Load up on H20

Hydration is so important, especially as we age, as water contributes to almost every function in our bodies.Research shows that having a glass of water before each meal can result in consuming fewer calories at the meal.To increase your water consumption, use a water tracker, get a cool water bottle, and vary your water flavors by making spa water, adding citrus or cucumbers.

Focus on adding foods, not eliminating

When you eliminate a specific food or food group from your diet, you cant help but think about it 24/7. I call this, the Chick-fil-A effect.What is the day of the week you always want Chick-fil-A? Sunday [when the fast-food restaurant is closed]. So instead of restricting yourself, focus on adding foods to your diet. This positive mindset will help you make healthier choices and feel good about them.

Dont fear carbs

Yes, its true, not all carbs are created equal, but to simply demonize the entire food category is not fair. We have decades of research associating complex carbs with decreased risk of developing heart disease, stroke and chronic conditions.Some great choices of complex carbs include whole-grain bread and beans, brown rice and fresh fruit.

Naturally occurring sugar is just fine

Remember back in the 90s, when we were so terrified of fat?Well sugar is the new fat.But here is the secret: Sugar is not the bad guy.In fact, naturally occurring sugar occurs in two forms: fruit [fructose] and milk [lactose]. In addition to natural energy, fruit and milkprovide a host of other nutrition benefits like vitamin A, C, D and calcium. If you have diabetes or pre-diabetes, watch your portion sizes.

Choose lean

Lean protein is not only an essential nutrient imperative to many bodily processes, but research shows that consuming lean protein contributes to satiety, that feeling of staying fuller longer. Reach for fish, lean beef, Greek yogurt, chicken, pork, cottage cheese, eggs, peanut butter, tofu and shrimp.

The perfect pair

I tell all my clients to always pair complex carbohydrates with lean protein at every meal and snack.The complex carbs provide energy, while protein provides that feeling of fullness.Pair them to balance out blood sugar levels. This will prevent you from being hangry later.

Stock up

Your freezer is your best friend. Stock up on healthy foods such as frozen veggies, fruits, grilled chicken and fish. These can save you in a time pinch.

Eat more veggies

Sneak veggies in everywhere.Add veggies to your eggs. Top your sandwich with spinach and a slice of tomato. Puree veggies into your marinara sauce. Incorporate a small salad with lunch and dinner, or try adding more veggies into soups and chilis. Try the crudite approach: finger friendly veggies such as mini peppers, carrots and cucumbers, served with a low-fat dip.

Make exercise a habit

Every step counts. Even if you only have 10 minutes, get moving. Your exercise goal is 150 minutesof moderate intensity exercise per week. Yes, brisk walking counts and yes, you can break this up into 10-minute segments. Schedule exercise into your day. Invest in a wearable device like a Fitbit for motivation. Find a group of friends who can hold you accountable. Always check with your doctor before beginning an exercise program.

Follow @CarolineSusieRD on Twitter and Instagram or check out her website for more tips.

Original post:
How to avoid the 'Chick-fil-a' effect and other healthy diet tips - Advocate Media

Poor diets have become a major global health concern, as people with overweight or micronutrient deficiencies have come to outnumber those who are hungry or under-nourished, according to a leading scientist.

Forests have been observed to improve the quality of diets among tropical rural populations, but until recently, there was not much evidence to show how.

As it happens, tree cover matters, but so does the size and arrangement of forest patches across landscapes, according to new findings by the University of British Columbia (UBC), the Center for International Forestry Research (CIFOR) and partner organizations.

The diversity of peoples diet and their likelihood of eating fruits improves the greater the tree cover is, and the higher the number of forest patches is says lead author Laura Vang Rasmussen from UBCs Department of Forest and Conservation Sciences. Fruit and vegetable consumption are important indicators of varied, well-balanced diets, but people do not eat enough of them, especially in Africa.

To better understand how forests patterns affect what people eat, researchers selected five countries with tropical forests Tanzania, Uganda, Nigeria, Malawi and Ethiopia where there is geo-localized data on household food consumption. The results come from linking World Bank surveys with information on forest cover and configuration from global datasets.

BREAKING MYTHS

More blocks of forests were observed to be associated with more diverse diets in three (Uganda, Nigeria and Ethiopia) and four (Uganda, Nigeria, Ethiopia and Tanzania) of the countries, respectively. The absence of significant associations in Malawi might be related to the fact that fruit is more widely consumed in this country, as compared to the others.

Our next research step is to tease apart the mechanisms linking forests and diets, beyond the obvious provision of wild food, Vang said.

Despite the need for more research to explain the results, authors noted that forests patterns affect wildlife movement, pollination, seed dispersal and even peoples access to forest resources. For example, smaller patches might better support peoples diets if they tend to collect food and products along forest edges.

Tree cover also matters because forests contribute to diets in a number of ways: they provide fodder for livestock, which is a source of meat and dairy products; offer services such as pest control and nutrient recycling that can boost crop production and quality; and provide wood fuel to cook foods such as beans.

For Vang, the findings also challenge the idea that people who are wealthier and better connected to markets have more diverse diets.

We found that families in the middle wealth group were not eating more fruit than poorer households in two of the countries. Given the importance of fruit for health outcomes, this challenges the widely held assumption that promoting income-generating opportunities is enough to improve diets, Vang said.

Recognizing the role of forests in food security and nutrition matters because agricultural intensification does not necessarily lead to better diets, either. In fact, intensive agriculture may usher in monoculture cash crops, resulting in poorer diets and health.

HEALTHY LANDSCAPES AND PEOPLE

For the authors, evidence that forests influence fruit consumption calls for more research on how best to conserve forests in landscapes, taking into account regional differences.

Vang will devote the next five years to further unpacking the links between forests patterns and diets, and will also study how they change over time with funding from the European Research Council. There is still a knowledge gap on potential trade-offs between forest conservation, food production and securing high-quality diets, she said.

She also noted that increased agricultural yields alone cannot address the widespread problem of well-balanced diets, which means there is a need to bring together the agricultural and forest sectors to advance quality diets in rural Africa and beyond.

In the paper, researchers call for a food security and nutrition strategy that maintains or increases access to forests, while diversifying agricultural production, bringing income-generating opportunities and increasing access to bio-fortifications.

It is in everybodys best interest to promote healthy landscapes as the basis for healthier diets for rural people, Vang said.

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More forest patches, healthier diets - Forests News, Center for International Forestry Research

High Blood Pressure: Here are some winter foods which can help you control high blood pressure

High blood pressure or hypertension can be controlled with the right precautions. This health condition should not be ignored as it can put you at a higher risk of heart diseases. Many factors from diet to lifestyle can affect your blood pressure numbers. But do you know temperature can also affect your blood pressure? During the winter season, when your body comes in contact with the cold temperature, the blood vessels shrink which leads to fluctuations in blood pressure. Most people witness high blood pressure with a drop in temperature. But hypertension can be effectively managed with the right preventive measures.

Your diet leaves a strong impact on your blood pressure numbers. The right diet can help you effectively control hypertension. Along with the right diet, regular exercise is the best way to fight high blood pressure. This winter season makesome changes in your diet and lifestyle to fight high blood pressure. Here are some winter foods which should be a part of your winter diet.

Oranges are easily available during the winter season. This citrus fruit is loaded with multiple health benefits. It is also beneficial for hypertension patients. Orange is rich in vitamin B6 and magnesium which contributeto lower blood pressure numbers. Studies have also shown that orange juice can also help you control hypertension. This winter season adds more oranges to your diet to control blood pressure naturally.

Oranges can help you control high blood pressurePhoto Credit: iStock

Also read:Orange: An Amazing Winter Fruit For Diabetes, Weight Loss, Skin And Much More; Know All Health Benefits

Bananas are one of the most beneficial fruits for high blood pressure. Bananas are rich in potassium which can help you manage bloodpressure. You can find bananas almost throughout the year. You can eat a banana as an evening snack or even for breakfast as well.

Carrot is also a famous winter vegetable that can help you control high blood pressure. The presence of fibre and potassium in carrots contributes to reduced blood pressure. Carrots are also good for your vision and weight loss.

This winter add carrots to your diet to control blood pressurePhoto Credit: iStock

Also read:Speed Up Your Weight Loss Process With Carrots This Winter; Know Other Health Benefits

Green leafy vegetables are extremely healthy. They are loaded with many essential nutrients. During the winter season, you can find a variety of green leafy vegetables that are beneficial for your blood pressure numbers. Some of the leafy greens which you can add to your diet may include- spinach, methi leaves, kale or lettuce.

Also read:Hypertension Prevention: Try Cardamom To Control High Blood Pressure, Here's How It Works

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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High Blood Pressure: Add These Winter Foods To Your Diet To Control Hypertension Naturally - NDTV News

House of Macadamias

Presented by T1

Macadamia nuts are poised to be the next hottest superfood in the highly-competitive diet industry. This incredibly healthy nut is increasingly favored by followers of the keto, vegan and flexitarian plans, while appealing to health connoisseurs and environmentally conscious consumers alike.

When compared to lesser nuts like peanuts, almonds and cashews, Macadamias contain the highest levels of healthy monounsaturated fats and lower lectin levels to aid digestion. And unlike those other nuts, macadamias are a rare and important source of Omega 7 palmitoleic acid, which is scientifically shown to help fight metabolic syndrome.

House of Macadamias

From an environmental standpoint, Macadamia nuts can bear fruit for up to 100 years providing a long term and sustainable food source. Unsurprisingly, Macadamias have soared into superfood status and earned a high price tag that has prevented them from being popularized on a mainstream level.

House of Macadamias

The problem always lay in their accessibility, for if they could be brought to market on a macro scale, nutrition experts agree that they would offer a superior value choice with unparalleled versatility of applications ranging from Macadamia milk, snacks, energy bars, and more.

Setting out to solve for this predicament of epic importance for the food industry, pioneering company House of Macadamias has been able to cut directly to the production source of Macadamias in South Africa, thus circumventing expensive middleman exporters. As a result, House of Macadamias is emerging as the first brand to offer an industry-disruptive product line to consumers worldwide at an accessible level.

House of Macadamias

According to House of Macadamias co-founder Brandon Hiemstra, "this brand is deeply personal to me, with many of the Macadamia farmers being my friends our goal and passion is to build a brand where Macadamias share the same accessibility as peanuts, almonds and cashews, helping farmers and providing a more nutritious and tastier offering."

That's why experts point to this Kickstarter campaign as having profound implications. Likely, we will be witnessing the first-ever merger of a certified superfood line into the mainstream markets, with distribution opportunities spanning Macadamia milk, Macadamia snacks, and Macadamia nutritional performance products.

House of Macadamias

We're talking about unveiling a product with true industry-disruptive and long term implications," adds House of Macadamias co-founder Brendon Rogers. "By design, nature can't outcompete the Macadamia nut. If we can package it into a user-friendly product that's just as easy to consume as the alternatives, we're introducing a product that is better for the planet."

House of Macadamias two minuteKickstarter video has more details behind their unique vision. It features Chris van Heerden, a former IBO welterweight world champion boxer, who uses Macadamias to fuel his performance, and House of Macadamias products are up to 50% off while supplies last.

Read more from the original source:
Why Macadamia Nuts Are The Superfood Everyone Should Include In Their Diet - Maxim

Can diabetics throw away their insulin pumps simply by changing their diets?

Israeli research published in Diabetes Care suggests that the standard diet recommended for diabetics is making things worse.

Perhaps counter intuitively, eating a big breakfast of starches and sugars can help diabetics replace the need to inject insulin, while at the same time reducing the weight gain associated with diabetes and improving overall cardiovascular health.

Type 2 diabetics must inject themselves with insulin, a hormone that regulates the movement of sugar into liver, muscle and fat cells, up to four times a day. The injections keep patients alive but trigger a vicious cycle where increasingly higher doses are required.

In addition to insulin injections, diabetics generally follow a diet nicknamed 6M six small meals spread throughout the day, including a bedtime snack to prevent a drop in sugar levels during the night.

The new diet protocol is dubbed 3M and calls for just three meals a day, starting with bread, fruit and sweets in the early hours of the morning, a substantial lunch and a small dinner (specifically lacking any starches, sweets and fruits).

The 3M diet seems to be better matched to our circadian rhythm, which is optimized for eating in the morning and fasting during the evening and night, the research shows.

The 6M diet, by contrast, has not been effective for sugar control, so diabetics require additional medication and insulin, explains co-lead researcher Prof. Daniela Jakubowicz of Tel Aviv University and Wolfson Medical Centers Diabetes Unit.Insulin injections [also] lead to weight gain, which further increases blood sugar levels.

In a study of 29 Type 2 diabetes patients, those on the 3M diet lost weight and experienced substantially improved sugar levels. The 6M diet group did not lose weight or experience any improvement of sugar levels.

Their need for diabetic medication, especially for insulin doses, dipped substantially. Some were even able to stop using insulin altogether, said Jakubowicz.

In addition, the 3M diet improved the expression of biological clock genes. This suggests that the 3M diet is not only more effective in controlling diabetes, it may also prevent many other complications such as cardiovascular disease, aging and cancer, which are all regulated by the biological clock genes.

This may be the mechanism that makes the 3M diet successful, as it enhances insulin secretion and improves sugar delivery into the muscles, creating a balanced daytime and nocturnal glucose metabolism.

The researchers also from the Hebrew University, Hadassah Hebrew University Medical Center and the Weizmann Institute of Science in Israel, as well as Lund University in Sweden will next investigate the role certain proteins play in breakfast foods consumed by diabetics.

See the original post:
The diet and diabetes link: It's not what you think - ISRAEL21c