Category Archives: Diet And Food

New diets tend to be fads that don't stick around for long. Let's be honest; the likes of the Atkins, juice and cabbage soup diets aren't likely to be able to provide a long-term health solution. But this year the planetary health diet emerged as a new contender with some serious kudos - not only does it have the potential to 'transform' the planet, it also allows an average 2,500 calories a day, which is more than most. We're listening...

Unlike most diets, the planetary health diet has the support of many nutritionists and sustainability experts. We spoke with Claire Barnes, Nutritional Therapist at Bio-Kult, to get the lowdown on the new regime.

The diet - unsurprisingly - has a focus on plant-based foods, but it does allow for some meat, fish and dairy. It emerged thanks to the EAT-Lancet Commission report which was published earlier this year, which found that the diet could have worldwide benefits both on individual health and the health of the planet.

"The diet has been designed to address the health of human civilisation and the state of the natural systems on which it depends'," Claire says. "The commission brought together 37 world-leading scientists from 16 countries in various disciplines, including human health, agriculture, political sciences and environmental sustainability to develop global scientific targets for healthy diets and sustainable food production.

"Their guidelines seek to provide nutritious food to the worlds fast-growing population, whilst at the same time, addresses the major role of farming in driving climate change, the destruction of wildlife and the pollution of rivers and oceans."

Unlike many new diets, the planetary one has a focus on far more than just individual health. The worlds diets must change dramatically, said Walter Willett, one of the leaders of the commission. "We are not talking about a deprivation diet here; we are talking about a way of eating that can be healthy, flavourful and enjoyable."

It's surprisingly easy to follow, and doesn't require too much change for most - although meat-lovers might struggle at first. "The planetary health diet is represented by half a plate of fruits, vegetables and nuts," explains the nutritionist. "The other half consists of primarily whole grains, plant proteins (beans, lentils, pulses), unsaturated plant oils, modest amounts of meat and dairy, and some added sugars and starchy vegetables.

The recommended daily intake would look something like the below:

"The biggest change for those who are daily meat eaters is the significant reduction in meat required by the diet. The recommendations for red meat equate to the equivalent of around one burger a week or one large steak a month. You can still have a portion of fish and the same of chicken a week, but plants are where the rest of your protein will need to come from. The researchers are recommending nuts and a good helping of legumes every day instead of animal products."

The diet relies on a large number of people to follow it in order to make a real difference to the planet. "Reducing meat intake in some parts of the world to these recommended daily intakes may not be too dissimilar to their usual daily intake. However in the UK where the average daily intake of meat is 108 grams for men and 72 grams for women, it will signify a huge alteration to the average daily diet."

If you're used to eating meat regularly, you might be wondering how you'll get enough protein from the planetary health diet. But, if followed correctly, you shouldn't have a problem.

"The planetary health diet is largely plant-based and allows an average of 2,500 calories a day," says Claire. FYI, the usual recommended daily calorie allowance for a woman is 2,000. "It allows one beef burger and two servings of fish a week, but most protein comes from pulses and nuts. A glass of milk a day, or some cheese or butter, fits within the guidelines, as does an egg or two a week. Half of each plate of food under the diet is vegetables and fruit, and a third is wholegrain cereals.

"Whilst this diet provides an overview of daily intakes from different food groups, individuals would need to ensure that they are eating a rainbow of different coloured fruits and vegetables to gain the different phytochemicals that are available from a variety of plants. Eating a variety of fruits, vegetables, nuts, seeds, legumes, wholegrains and pulses will also help to provide different fibre sources important for your digestive health and to maintain a healthy diverse gut microbiome," explains the nutritionist.

But there are some things you need to consider when changing your diet. "When drastically reducing animal products from the diet, levels of vitamin B12 may become more difficult to source in adequate amounts," notes Claire. "In the UK, a reference nutrient intake (RNI) for vitamin B12 in adults is set at 1.5 mcg per day or 2 mcg per day whilst breastfeeding. Fish, meat, poultry, eggs and milk are good sources of vitamin B12, as these can still be consumed within the Planetary Health Diet, adequate daily levels of vitamin B12 should still be achieved." The expert adds that you can look to supplements to help boost these vitamin levels.

"Another important aspect of a healthy diet requires a balance between omega 3 and omega 6 fatty acids. The one-size-fits-all advice doesnt take into account individuality and diverse dietary preferences. Therefore it would be necessary to adapt the diet to individual requirements to ensure nutritional needs are met." In other words; ease yourself in. If dropping your meat intake drastically feels daunting, it's better to do it slowly than not at all.

"The researchers estimate that the diet will prevent about 11 million people dying each year," says Claire. "That number is largely down to cutting diseases related to unhealthy diets such as heart attacks, strokes and some cancers.

"The diet also promises significant benefits for the environment and wildlife, with better managed, more sustainable land-use," she notes.

Increasing plant-based foods in your diet in order to be environmentally-friendly isn't exactly a new idea - plenty have adopted a flexitarian diet in recent years - but this is one of the first studies to look at global impact plus individual health benefits, and come up with an exact plan to follow.

"Increasing plantbased foods in the diet will certainly be of benefit to most peoples health," Claire says. "This is often due to the high amount of fibre found in plant foods, which help to feed our gut microbes, which play a fundamental role in keeping us healthy. The lower levels of sugar and refined carbohydrates in this diet, in comparison to a typical Western diet, are also likely to help reduce the incidence of metabolic diseases, such as diabetes type 2 and cardiovascular problems.

"Overall the goal to support the increased intake of plant-based foods, including legumes, pulses and nuts, with moderate consumption of red meat and added sugars is sound advice."

Your body will obviously react to the new diet, but you shouldn't need to worry too much unless it's extreme. "Any big change in our diet will also have a huge impact on the microbes which live in our gut," says Claire. "Different bacteria require different food sources to survive, meaning certain bacteria are likely to die off whilst others will thrive. If a dramatic change in diet occurs suddenly, some individuals may notice increased gas in the gut, which could lead to bloating, abdominal cramps and excess wind.

"These symptoms are likely to clear as the gut microbiota settles. Ideally making changes to the diet is best done slowly, so making one change at a time, such as starting by reducing the amount of meat eaten each week, opting for local grass-fed meats and avoiding processed meats such as ham and sausages and converting to eating a plant-based meal at least twice a week.

"Those already on restrictive diets for health concerns, individuals who have absorption issues (such as IBS) or people with eating disorders would all certainly require a more individual approach."

The planetary health diet is based on creating a healthy diet from sustainable food systems and makes no reference to exercise as part of a health strategy within this framework - therefore, it's advised you take things slowly and listen to your body when making changes to the way you fuel before and after workouts.

It probably goes without saying that the diet probably won't be perfect for professional athletes. "As individual diet preferences have not been taken into account in this report, those who partake in regular intensive or endurance exercise may find they struggle to achieve the higher levels of protein they require without supplementation," says Claire.

As with any big dietary change, it's best to speak to your doctor before altering your entire food intake - particularly if you have any dietary needs. Otherwise, we can totally get on board with dietary changes that can help the environment and our bodies.

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The planetary health diet could help your health and the planet - cosmopolitan.com

Quinoa is a complete source of protein with all essential amino acids

If you are also trying to decipher the buzz around quinoa, you have arrived at the right place. Quinoa is a pseudo-cereal that packs all the right amino acids that makes it a quality protein source. It is one of the rare plant-based sources that has such high protein content, replete with all essential amino acids. This is why, it is ideal for non-meat eaters. But nobody said that meat-eaters cannot enjoy its benefits. In fact, pairing it with chicken or egg would make for an excellent protein boost. Now, there are number of ways to do that. But what if we tell you that we have a biryani recipe that is all protein and nutrition? Yes, you heard us. This quinoa biryani will change all your pre-conceived notions about quinoa or even biryani for that matter.

(Also Read:Quinoa Nutrition: Here's Why You Should Include This Pseudo-Cereal In Your Daily Diet)

Chicken is a kind of lean meat. Unlike red meat like pork and mutton, chicken contains much less quantum of fat. It is a treasure trove of good quality protein. It also happens to be very low in carbohydrates. Chicken breast is said to be the one of the healthiest parts of the meat.

(Also Read:Chicken For Weight Loss: 6 Healthy Chicken Recipes To Shed Those Extra Kilos)

This chicken quinoa biryani is an ideal meal for those looking to eat something healthy without compromising on flavour. The one-pot meal is an ideal blend of comfort and indulgence. Juicy, succulent pieces of chicken with well-cooked quinoa make for one delectable treat you must try today. You have seen plenty of salads using the superfood; there are many quinoa snacks available in the market too, but we are sure this unique dish will blow your minds too.

Try making this chicken quinoa biryani at home and let us know how you like it in the comments section below.

(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.)

About Sushmita SenguptaSharing a strong penchant for food, Sushmita loves all things good, cheesy and greasy. Her other favourite pastime activities other than discussing food includes, reading, watching movies and binge-watching TV shows.

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High Protein Diet: This Chicken Quinoa Biryani Could Be The Healthiest Biryani You Have Ever Had - NDTV Food

The secret to long life expectancy is to follow a healthy lifestyle - regularly exercising, limiting alcohol intake, not smoking and eating a healthy balanced diet. When it comes to eating a healthy diet, the NHS recommends eating at least five portions of a variety of fruit and vegetables every day, basing meals on higher fibre starchy foods like potatoes, bread, rice or pasta, having some dairy or dairy alternatives, some protein, choosing unsaturated oils and spreads, and eating them in small amounts, and drinking plenty of fluids. A new study also suggests a different approach to meal times and how it could impact on your health.

In the study with the National Institute of Ageing (NIA) and the National Institutes of Health, longer daily fasting times and how it could improve health and longevity was analysed. The study noted: Increasing time between meals made male mice healthier overall and live longer compared to mice who at more frequently. Scientists from the University of Wisconsin-Madison and the Pennington Biomedical Research Centre, Baton Rouge, Louisiana , reports that health and longevity improved with increased fasting time, regardless of what the mice ate or how many calories they consumed. https://www.sciencedaily.com/releases/2018/09/180906123305.htm

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NIA director, Dr Richard J. Hodes said: This study showed that mice who ate one meal per day and thus had the longest fasting period, seemed to have a longer lifespan and better outcomes for common age-related liver disease and metabolic disorders.

"These intriguing results in an animal model show that the interplay of total caloric intake and the length of feeding and fasting periods deserves a closer look.

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How to live longer: Following this diet once a month could increase your life expectancy - Express

What Is the Blue Zone Diet and Is It Actually Healthy for You?AcceptBrowsers may block some cookies by default. Click accept to allow advertising partners to use cookies and serve more relevant ads. Visit our privacy policy page for more information.Source: iSTOCKBy Jacqueline Gualtieri

2 days ago

When National Geographic author Dan Buettner asked people to take part in a challenge to stick with the Blue Zone diet for three months, The Today Show documented three of the women's experiences and successes. All three lost weight, with one losing a resounding 37 pounds by the end of the three months. Moreover, the women reported higher self-confidence, lower cholesterol, and more energy.

The women's success has sparked an interest in the lifestyle. Much of America experiences diet culture and, as such, is constantly trying the latest and assumed greatest diet so it's no surprise that the Blue Zone diet is now on everyone's lips. But what exactly is this new diet craze and is it actually good for us?

The Blue Zone diet was created by Dan when he discovered the five places in the world, where people live the longest: Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece, and Loma Linda, Calf.

Dan and his fellow researchers were able to find that all the Blue Zones share nine specific lifestyle habits which they labeled the Power 9. The Power 9 fall into 4 categories: Move, Right Outlook, Eat Wisely, and Connect.

Under Move is the habit of Moving Naturally, meaning that they live in an environment in which they move throughout the day. They don't join gyms. Instead, they move around in gardens and opt to walk instead of drive.

Under Right Outlook is having Purpose and Down Shift. Purpose means that you feel that you have a reason to get up in the morning. Down Shift means that you take time every day to relieve stress.

The Eat Wisely category includes the 80 percent Rule, Plant Slant, and Wine at 5. The 80 percent Rule refers to the fact that people in the Blue Zones stop eating when they are 80 percent full. They typically eat their smallest meal in the late afternoon or evening and then stop eating for the day.

Plant Slant is in reference to what kinds of foods people in the Blue Zones eat. It's a bean and plant based diet with very little meat consumption. Wine at 5 is pretty straightforward. Most people in the Blue Zones drink 1 or 2 glasses of wine each day.

The last category, Connect, is arguably the most important. It includes Belong, Loved Ones First, and Right Tribe. Belong means that you follow and engage in a religion, regardless of what that religion is.

Loved Ones First means that you keep your family close. You commit to a life partner, have kids that will take care of you when you're old, and you keep your parents and grandparents nearby or in the home with you. Right Tribe means that you are surrounded by a group of friends who promote healthy behavior.

Well, sort of. But the problem with the way that we talk about the Blue Zone diet is probably the fact that we call it a diet. Yes, food is an important part of it, but most of the coverage that the diet gets is just on the food, which isn't the only reason why people in the Blue Zones tend to live longer.

When Dan issued the challenge for people to try the Blue Zone diet for three months, he was clear that the test had to be done in groups, because a big part of the Blue Zone way of living is that they are surrounded by a support system.

If you're attempting the Blue Zone diet by just cooking mainly bean and plants and drinking wine by yourself, you're missing the big picture and at least 7 of the Power 9 habits for a long life.

While it's not reasonable to assume that you should join a religion or have kids in the name of your diet, there are pieces of the Power 9 that are possible to add into your everyday life, like by spending more time with close friends or making the decision to move more naturally throughout the day. And by doing so, you'll get a lot more of the benefits that the Blue Zone diet has to offer.

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Everyone Is Talking About the Blue Zone Diet but Is It Actually Healthy? - Distractify

A team of Harvard scientists have found a potential new method of treating obesity by limiting the bodys absorption of fat, according to a paper published Nov. 25 in the peer-reviewed scientific journal Proceedings of the National Academy of Science.

Md Nurunnabi, a former postdoctoral fellow at the Wyss Institute and the School of Engineering and Applied Sciences, led an eight-month project to test the interaction between fat molecules and choline and geranate known as CAGE an orally administered liquid salt.

Bioengineering professor Samir Mitragotri first developed CAGE in 2014. He initially tested the ionic liquids ability to improve the bodys absorption of medicines, an experiment which helped the team conceive of CAGEs potential ability to also prevent fat absorption.

When the team was looking at how the intestines absorb certain molecules, they found that CAGE was able to enhance the delivery of insulin and other medicines. They also discovered that CAGE caused the body to not absorb hydrophobic molecules.

That was very puzzling and counterintuitive, Mitragotri said. It led us to the idea that maybe we can use CAGE to reduce the transport of a hydrophobic molecule. And what molecule that came to our mind was fat, and the idea that if you can reduce the uptake of fat, it could have therapeutic applications.

The team assembled a mixture of CAGE and fat to test their hypothesis. The mixture formed particles that were noticeably larger than when the fat mixed with water alone.

The team fed a mixture of a high-fat diet and CAGE to rats and found that those large particles reduced fat absorption in the rats intestines, which ultimately reduced the body mass of rats with high-fat diets.

Additionally, the team observed that the rats treated with CAGE ate less food compared to the experiments control groups.

Mitragotri said he believes CAGE could become a simple, safe, and cost-effective treatment for obesity.

The team noted in their paper that over 70 percent of American adults are overweight or obese a fact Mitragotri said makes this type of research particularly important.

Obesity is a huge issue. It is extremely pertinent. And it is at the root cause of many secondary complications, including diabetes, cardiovascular, and many other conditions, Mitragotri said.

Eden E.L. Tanner, a postdoctoral bioengineering researcher who contributed to the experiment, wrote in an emailed statement that she believes it is important to reduce discrimination against people who are overweight or obese, though finding new medical treatments is also necessary.

While working to combat this discrimination is of critical importance, some people opt to reduce their body mass, Tanner wrote. Orally administered CAGE shows great promise at being able to provide a safe alternative to conventional approaches.

Nurunabbi said he believes the studys results are promising, but that CAGE requires further research.

We are going to continue working on CAGE, because we are still in a very early stage, Nurunnabi said. Does it work or not? We see, yes. Now we have to answer the question: how does it work?

The immediate question is how does this finding translate to the clinic for humans, Mitragotri also said. That requires many more studies and testing and collaboration with other clinicians in moving it forward. So thats the path we would need to explore moving forward.

More here:
Harvard Scientists Develop Method to Limit Fat Absorption as Treatment for Obesity | News - Harvard Crimson

This is Please Like Me, BuzzFeed News newsletter about how influencers are battling for your attention. You can sign up here.

Emily Schuman is an OG blogger. In 2008, she started her fashion and lifestyle blog, Cupcakes and Cashmere, as a way to document the things she loved. She quickly became one of the most recognizable and influential personalities in the lifestyle blogosphere and quit her job in media to run her site full-time. In 2010, she designed a bag with Coach and now has a line at Nordstrom. She has written two coffee-table books and her website has a full-time staff of 10, besides Emily and her husband Geoff. In the golden age of blogging, she was an A-lister.

The online landscape is very different now than it was in 2008. Influencers are the new bloggers, and everything is on social media. While Emily and her blogging peers grew their audience through lengthy posts, sometimes multiple times a day, now all it takes is an iPhone and photos with captions to become a fashion influencer. The bar for entry is much lower, and the competition is much fiercer. Bloggers like Emily have had to convert their audiences to new platforms to remain relevant. Not that Emily has been unsuccessful in many ways she is the model example of this. She has more than half a million Instagram followers and her brand is chugging along just fine.

There are bound to be hiccups, though. And this week, Emily had a big one when she did an #ad for a new at-home company called P.volve. P.volve offers streaming classes and unique fitness equipment to go along with its low-impact training method. One piece of equipment is the p.ball, a rubber ball attached to a band that fits between your legs for glute and thigh work.

Last week, Emily uploaded a video of herself using the p.ball during a at-home workout. The caption read: Luckily wasn't feeling too intimidated when the only other members of my @pvolve workout class were my cats. #ad.

Emily immediately got completely read for filth by her followers for the ad, which you can watch here. They had two main gripes. The first is that Emily has many times written about how she doesnt really exercise. She has explained in blogs that she has a somewhat complicated relationship with fitness and has said she remains slim due to her naturally athletic build and a naturally fast metabolism, along with dabbling in intermittent fasting. So followers felt that Emily suddenly shilling an exercise product was extremely inauthentic, a mortal sin for bloggers and influencers.

Come on Emily!! Im sorry but this is SO ridiculous. It is soooooo off brand and unauthentic. It comes off like all you care about is making money, no matter the cost or how it comes off, wrote one.

The second gripe: They thought the video was just plain weird and awkward. Some of the commenters trolled her. (Maam this is the olive garden...lol.)

I see both sides here. On the one hand, I understand it can be frustrating to follow someone for years and watch them seemingly sell out with inauthentic ads for money. Fans highly value the authenticity of influencers: It builds the trust that allows their recommendations to be taken seriously. Also, I think this is a microcosm of a growing trend of frustration about how ridiculous some ads on Instagram are becoming.

On the other hand, it has to be incredibly difficult to build your brand around your life and maintain that brand authentically for more than a decade while simultaneously remaining relevant from a business standpoint. The competition for #ads is incredibly tough, and Id imagine it is hard to ensure sponcon is also perfectly on-brand all of the time. I bet it has been harder for Emily to jump from blogging to Instagram influencing than we think. We reached out to Emily for comment.

I think we can all agree, though, we are all lucky we have never had to film ourselves doing as awkward a workout as the p.ball machine, and then post it to 500,000+ people.

Stephanie

If social media helped convince people to go vegan, its now creating a bit of an identity crisis especially for the people who were at the forefront of pushing the cause.

In 2019, famous vegan bloggers have either been outed or have come forward to say theyre no longer vegan. And the fallout has been explosive and difficult for their followers. Many seem to understand that people can change their diets for health reasons, but others feel flat-out duped.

In the case of Yovana Rawvana Mendoza, earlier this year, she was caught eating meat in her private life as she was still proselytizing and profiting off a vegan diet on her YouTube channel. Her fans understandably had trouble with this.

For others, its more complicated. Alyse Parker is a lifestyle influencer who became well-known at one point for advocating an all-plant diet and making exercise videos. She recently came out not only as a meat-eater she announced that shes on an all-meat diet.

The Carnivore Diet first came into my awareness when a close friend shared with me all of the benefits that he was experiencing by eating this way, Alyse wrote. She also said she woke up the next morning feeling more mentally clear, focused, wholesome, and healthy than I had felt in years.

The responses to her newfound carnivore diet was a mess. Some fans congratulated her, told her she was brave, voiced their support, and others were...profoundly mad. And took it very personally.

When I reached out and DMd with two commenters who voiced their anger, they explained exactly what upset them so much about Alyses changed diet: Both of them said she directly influenced their own decisions to go vegan.

Nicole Zach, a 20-year-old who lives in Santiago, Chile, told me Alyse was an inspiration to her, and after watching her videos, she then started a successful vegan lifestyle.

When she announced she was eating meat again I couldnt believe it, Nicole said. She used to be so devoted to veganism.

Nicoles issue, as a fan or, er, former fan was how extreme Alyse seemed to have jumped from one ship to another. And that she fears because she was so effectively convinced to change her lifestyle, that this might influence others the same way.

She can do whatever she wants of course, I just hope this change of diet and lifestyle doesnt affect others. I would hate to see some of Alyses followers getting confused and considering eating animals again, she said.

Another fan named Haley told me shes been following the influencer since 2014. Up until [Alyses latest Instagram post] I would still reference her and be proud that she inspired me, said Haley. However, now I feel as though I listened to a hypocrite.

Haley said she grew skeptical about Alyses motivations after seeing her do a complete 180 about her lifestyle choices.

Considering much of her product and basis of her career is on health and helping the environment, I do not think she has a care for anything besides herself,Haley said.

Both Haley and Nicole said they remain vegan and are happy about their decisions theyre just let down by someone who they once saw as a heroic figure.

Ive reached out to Alyse, but did not immediately hear back.

Its always a sad reality to face when youre empowered by a message, but disappointed by the messenger. And someone you almost viewed as superhuman now continues to show you theyre...just human. And that they might loosely wield their power of influence. However, it sounds like going vegan is a decision Alyses followers are now actively making for themselves, independently, and thats pretty great.

Until next time plant yourself at home this weekend, or go meat someone out. Do whatever the hell you wanna do.

Tanya

See more here:
How Fans Are Handling Their Favorite Influencer Going From Vegan To An All-Carnivore Diet - BuzzFeed News

Dan Buettner, a continent-trekking cyclist and storyteller, figured out that the world consisted of at least five "Blue Zones," in the early 2000s. That's when he made the term, which was first coined by Belgian professor Michel Poulain, a household phrase in a best-selling cover story for National Geographic.

In this handful of hidden corners scattered across the globe, he discovered that people were sailing past the 100-year mark with surprising frequency, and often avoiding dementia.

People residing in these Blue Zones are outliving us because they have figured out what others have not, according to Buettner. They consistently eat a healthful diet, and they also move around about every 20 minutes or so during each day.

But he says it took him years after that initial discovery to figure out exactly why the rest of us are getting the simple diet and exercise formula so wrong.

"People start thinking that the entrance way to a healthier lifestyle for most Americans is through their mouths," he told Insider. "But the core tenant of Blue Zones, and it took me about 10 years to realize what I'm about to tell you, none of them have better discipline, better diets, better individual responsibility, they don't have better genes than us."

Instead, "they live a long time because longevity happens to them," Buettner said.

An elderly troupe of singers and dancers from Kohama Island in Okinawa wearing traditional local costumes perform at a herb garden on Kohama Island. Toru Yamanaka/AFP via Getty Images

The homegrown, plant-based diets of the Blue Zones residents are only about half of the longevity equation, Buettner estimates. The rest is about making healthy choices the easiest ones by turning them into instinctual rituals of daily life that people don't have to think about or use willpower to fight for.

Namely, Blue Zones residents found in Sardinia, Italy; Okinawa, Japan; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda, California move consistently through each day, live with purpose, and do it all with a little help from their friends.

Buettner has successfully trialed this holistic approach in cities and towns across the US, with stunning success. In 2009, he piloted his first "Blue Zones Project" in Albert Lea, Minnesota. The goal was to reverse-engineer it into a Midwestern Blue Zone.

"If you want to live longer and be healthier, don't try to change your behaviors, because that never lasts for the long run," he said. "Think about changing your environment."

For Albert Lea, that meant the town of roughly 18,000 people was pushed to do more daily movement, with citywide changes that turned healthful actions into the simplest choices.

The city added 10 miles of sidewalks and bike lanes for its residents, and local businesses made it easier to pick and eat healthy food. People started walking more and creating their own strolling groups that hit the streets together, collectively shedding 4 tons of weight (an average of 2.6 pounds per person). Smoking went down by 4% during the first five years of the program.

"When I started four years ago, I had high cholesterol and high blood pressure," Albert Lea City Council Member Al Brooks told MinnPost in 2015, saying he started walking 2.5 miles a day since the city turned into a Blue Zone. "My cholesterol is lower, my blood pressure is 116/70, and I lost 15 pounds."

Playa Santa Teresa, on the Nicoya peninsula in Costa Rica, is in one of Buettner's Blue Zones. Gerhard/ullstein bild via Getty Images

Buettner has now consulted with dozens of other "Blue Zone Project" cities around the US that are trying his "ecosystem approach" to health and longevity, and saving millions of dollars in health insurance costs in the process.

The city of Fort Worth, Texas, for example, reduced its smoking rate 6% after partnering with Buettner in 2013. Fort Worth now saves an estimated $268 million annually as a result of that one action alone.That figure doesn't even account for the tens of millions of dollars in other health care costs saved because of Blue Zone-inspired programs in the city.

Sheep shearing in Sardinia, Italy. Enrico Spanu / REDA & CO / Universal Images Group via Getty Images

But making it a habit to ditch smoking and move around throughout the day doesn't mean you should neglect eating the crunchy vegetables, beans, fresh herbs, and oils that are so popular in the Blue Zones. Instead, Buettner's eating advice aligns with what nutrition experts and dietitians consistently recommend.

He suggests formulating your diet around plants, including plenty of complex carbohydrates (like beans and whole grains) and making convenience snack foods, desserts, and trips to fast food joints the exception, not the norm.

"When it comes to longevity, there's no short term fix," Buettner said."There's no pill or supplement or hormone. If you're not going to do something for years or decades, don't even bother with it."

Buettner's new "Blue Zones Kitchen" cookbook is filled with vegetarian recipes from each of the five Blue Zones, but he says you don't have to buy his tome to try out the eating technique. Instead, find "five or 10 recipes that you love." Then make those foods, along with some consistent, regular movement at home, an integral part of your daily routine. You can even get lazy and skip the gym.

"The secret to eating for 100 is to find the plant-based foods, heavy with beans and grains and vegetables, and learn how to like 'em," he said.

Originally posted here:
The man who unlocked the world's secret to living to age 100 says you can skip the gym - INSIDER

Chinstrap and gentoo penguins diets and futures -- differ

A gentoo (left) and a chinstrap penguin standing on rocks along the Antarctic Peninsula.

December 4, 2019

New NSF-funded research reveals how two penguin species, the gentoo and the chinstrap, have dealt with more than a century of human impacts in Antarctica, and why some species are winners and others are losers in this rapidly changing ecosystem.

Michael Polito of Louisiana State University and co-authors published their findings in the journal Proceedings of the National Academy of Sciences.

Polito co-led a team of researchers working to understand how human hunting of seals and whales over the last century, and fishing in modern times, has affected penguin populations. Seals, whales and penguins all feast on shrimplike crustaceans called Antarctic krill.

As seal and whale populations dwindled, a surplus of krill was likely available. More recently, the combined effects of commercial krill fishing, climate change, and the recovery of seal and whale populations may have drastically decreased the abundance of krill.

Because humans have never commercially harvested penguins, Polito and colleagues expected that changes in penguins' diets and populations would mirror shifts in krill availability. But although gentoo and chinstrap penguins are found in the same locations, gentoo penguins are increasing in abundance while chinstrap penguins are rapidly declining.

As the availability of krill has decreased, gentoo penguins have diversified their diets to include fish and squid along with krill. In contrast, chinstrap penguins have remained krill specialists. The findings support the idea that dietary specialists are more vulnerable to changes in resource availability and environmental change than are more resilient generalists.

"This research highlights the value of long-term studies for understanding the impact of environmental change on long-lived marine predators such as penguins," said Jennifer Burns, a program director in NSF's Office of Polar Programs. "That changes in the availability of a preferred food item such as krill can differentially impact otherwise similar species emphasizes our need to better understand the role of behavioral flexibility in Antarctic and other ecosystems."

Continued here:
Whaling and climate change lead to 100 years of feast or famine for Antarctic penguins - National Science Foundation

Coconut water and guava are considered great for managing high blood sugar.

Highlights

A good diet can make a world of difference in bringing relief from chronic health issues like diabetes. Diabetes occurs when the pancreas are unable to produce sufficient insulin, due to which, blood sugar is left unchecked and is unable to get stored in the cells. This may lead to sudden rise in the blood sugar level. Diabetes also poses the risk of other diseases, including cardiovascular problems and obesity. Medications and diet work in tandem to manage the condition effectively, hence, it is important to include diabetes-friendly foods and drinks in your diet. As we are now smack-dab into the winter season, it's even better to consume seasonal foods to get the most out of them till they last.

Coconut water is an all-seasons star drink that comes with a range of health benefits. This recipe adds the goodness of winter-special fruit guava to coconut water to make a delicious, healthy drink that may also help in managing diabetes.

This miracle water is considered great for people dealing with high blood sugar. It is revered for its high electrolytes content that supports the pH balance of the body and boosts its metabolic functioning. Coconut water is naturally sweet and packs a good amount of fibre and proteins. It is low-calorie, cholesterol-free and also hydrating.

(Also Read:Drink This 3-Ingredient Coconut Water Juice To Boost Your Immunity)

Coconut water is packed with electrolytes

Guava has a low glycaemic index (GI), which is a must-have quality in foods for a diabetes diet. The fruit is digested gradually, which avoids immediate spike in blood sugar. It is low in calories and sodium, and rich is fibre and potassium, making it perfect for regulating high blood sugar.

(Also Read:This Guava Salad May Help Keep Your Sugar Under Control)

Coconut water in itself is a delightful drink. Add to it, the mildly sweet and amazingly soft fruit of guava, and you get a naturally sweet, soul-stirring drink. You don't need to add any harmful refined sugar.Method of preparation:Grind guava to its pulp and pass it through a sieve to separate its seeds. Add the pulp to equal part or more of coconut water and give it a good stir. In one glass of coconut water and guava pulp drink, add juice of half a lemon and half teaspoon grated ginger. Also add 6-7 finely chopped basil leaves to add in a dash of herby freshness.This drink is so delicious that you might want to have it every day. But, since coconut water also contains some fructose, it would be better to consult your doctor before consuming too much of it. Nevertheless, you can always enjoy this lip-smacking coconut and guava drink in moderation on your diabetes diet.

About Neha GroverLove for reading roused her writing instincts. Neha is guilty of having a deep-set fixation with anything caffeinated. When she is not pouring out her nest of thoughts onto the screen, you can see her reading while sipping on coffee.

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Diabetes: This Coconut And Guava Drink Is A Great Option For High Blood Sugar Diet - NDTV Food

Robbie Williams originally found fame as a member of the English pop group, Take That from 1989 to 1995, however, he achieved greater commercial success with his solo career, beginning in 1997. Robbie is a highly beloved British singer and has been a constant presence in British culture throughout the last 20 decades. Recently, the singer-songwriter has made an admission that he has struggled with a relentless weight battle for several years and admitted that to overhaul his lifestyle and improve his health and diet he cut out one thing to trim down. What did he cut out?

Appearing on the WW, Weight Watchers reimagined, Wellness that Works podcast Robbie speaks about his weight loss and wellness journey since joining the programme.

Robbie Williams is a WW ambassador and is currently on the new myWW programme - its most customised weight-loss programme ever.

The WW Wellness that Works podcast is a fun and motivational podcast for anyone who wants to build healthy habits whether that means eating better, moving more, shifting your mindset or all of the above.

What did Robbie Williams have to say about weight loss?

READ MORE:Man loses175lbsusing 'life-changingdiet plan

During the episode the ever-entertaining singer and showman, opens up about how his previous relationship with food had affected his mental health, with Robbie commenting that: I found that normally my history is being overweight and being dreadfully unhappy and then counteracting that with extreme measures and being depressed because there are no nutrients in my body.

Talking about why he became a part of the WW family Robbie said: There is this relentless weight battle and weight issue that Ive had forever.

WW phoned up and said hey, we want you to be really healthy and have a clean head, and feel good about yourself!.

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The universe spoke and I listened to it, and I was like, yes, please let me get on this. And I started boxing. That was great for my mind.

Since becoming a WW ambassador, Robbies relationship with food and exercise has changed: Im golfing a lot and Im in nature. And its three hours of walking and its meditative because all youre thinking about is that next shot and it takes you out of yourself.

Like boxing does. You know, you go boxing and its so hard but so enjoyable.

And then I saw on a podcast somebody would say, if you dont work out, its the equivalent of taking a depressant pill instead of an antidepressant. If you dont work out and dont do something you're taking a depressant pill.

Robbie credits WW for how well hes feeling at the moment saying that: Its helping me tremendously.

Ive changed my life. Im loving being a daddy. Loving the WW, loving - the wife.

Yeah all is good. There is a confidence thats coming with the WW programme.

So, what was one of the main things that Robbie cut out to lose weight and overhaul his lifestyle?

Robbie revealed during the podcast that he gave up smoking to overhaul his diet after he became worried about having an early death.

He revealed: The most recent thing that triggered this whole [weight gain] thing was I relapsed on smoking.

So when I smoke, I'm half-smoke, half-man. I'm a man of extremes. And the wife said, 'You got to give up smoking'.

I didn't want to do the death, the early death. So I was like, yeah, OK.

And I just thought, hang on, maybe I can just view this differently. This whole process, not only could I give up smoking, but I could be fit and healthy and have a clean head and a clean vision of how I want my future.

And I found that moment to be very, very powerful.

For more information about myWW, visit WW.com or download the WW app.

Listen to the podcast episode in full and subscribe on the WW YouTube channel,iTunesandSpotify

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Robbie Williams weight loss: Gave up one thing to slim down and shed fat - what was it? - Express