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Thought for Food: Walter Willett on Diet for Personal and Planetary Health – The Good Men Project
Posted: December 3, 2019 at 6:43 am
By Gabrielle Lipton
Walter Willett will speak at the Global Landscapes Forum New York on 28 September 2019. Learn how to join the event here.
In 2000, Walter Willett toppled the U.S. Department of Agriculture (USDA) food pyramid. The triangular diagram showing the recommended portion size of each food group had been hung in classrooms, grocery stores and homes all over the U.S. and beyond since it was released in 1992.
But Willetts decades of research had proven it wrong, and so he rebuilt it. Exercise and weight control formed his bottom-tier foundation rather than bread and pasta; red meat, butter and refined grains were brought up to the top alongside salt and sweets. Certain fats were highly recommended throughout, staring down the low-fat fad of the time with scientific evidence.
His breakout research, which began shaping his pyramid and paving his way to become one of the worlds five most-cited scientists, was leading the second phase of the Nurses Health Study (NHS), which illuminated groundbreaking correlations between diet and disease. First created in 1976, the studys questionnaire has since been continually developed by Willett and other doctors and scientists, documenting the food and lifestyle habits of more than 200,000 men and women.
Today, the NHS stands as one of the most comprehensive health studies ever conducted. The findings of its third phase, specially focused on the later-life effects of adolescent diet and dietary links to breast cancer, are still to come.
From his desk at the Harvard School of Public Health, where he is now a professor after serving more than 25 years as chair of the schools nutrition department, Willett still knows how to make a splash. He has penned novels like 2011s bestselling Eat, Drink, and Be Healthy and been the face of headline-making reports like last years EAT-Lancet, which outlined the complete overhaul of the food system needed to feed a projected world population of 10 billion in 2050 without destroying the planet in the process.
Here, he tells Landscape News about his career and its inadvertent controversies, which continue to make the world healthier for all.
In the early stages of your career, little research had yet been done about the links between diet and disease. What made you curious to start researching this topic?
One of the reasons that little research had been done was that many leaders in nutrition thought they knew the answers (e.g., avoid eggs and fat in general), but when I looked for the evidence, I realized there was very little. I was working as an internal medicine physician at that time and was mostly caring for people with conditions I couldnt cure, such as diabetes, heart disease and many cancers. I wanted to learn what caused these conditions and how to prevent them. For this reason, I went back to school to get a degree in epidemiology and then connected this with nutrition.
You spent time living in Tanzania during medical school. What did that experience teach you about diet and food systems?
My work in Tanzania impressed me with the powerful effect of our environment on health and disease. Mainly, I was dealing with issues of poor sanitation and environmentally-related diseases like malaria. Coronary heart disease, on the other hand, was almost nonexistent.
The NHS rose you to academic fame. How did you develop the design of the questionnaires used in that study, which you still use in various forms today?
Before going to Tanzania, I used a simple food frequency questionnaire while in medical school to conduct a survey in the Potawatomi Native American community in the upper peninsula of Michigan. I was impressed that we could gather much information that way. In my doctoral degree program at Harvard, I worked on an analysis of smoking and heart disease in the NHS and realized that this could be an ideal population in which we could collect dietary data, because the participants were already being followed for incidence of cancers and cardiovascular diseases.
Through a series of pilot studies, I identified about 60 foods that were the major contributors to intake of the key nutrients in which we were interested, and then administered the questionnaire to the 121,000 women in the main study. By using optical scanning methods [to input data via scanning systems], we were able to double the size of the questionnaire and continue updating it to align with food supply and diet trends every four years.
Most importantly, we have conducted a series of validation studies comparing our standardized questionnaires with detailed weighed diet records and biomarkers and have documented sufficient validity to provide informative data on diet and long-term health. Of course, any assessment of diet will never be perfect, and we have also developed statistical methods to take measurement errors into account.
When you were researching fats, it was evident that your findings would be controversial. Were you scared to make a splash with your research?
Yes, I knew our findings would be controversial. When we published our early results, it was believed that all fats were bad, and there was nothing different about trans fat. Through the NHS, we found that women who had the most trans fats in their diets had a 50 percent higher chance of developing coronary heart disease. I didnt feel scared about publishing the results but knew that there would be pushback. Having been quite involved in anti-war efforts during the Vietnam War era was good preparation.
How do the links between climate change and diet affect your research and recommendations?
I have been aware that our dietary choices can affect greenhouse gas production and climate change for quite a while. What has changed is the realization that climate change is greatly accelerating. Several decades ago, it appeared that these changes would be seen over several hundred years. However, the rapidity of change has made this an urgent issue, so Ive been spending more time on this, working with earth science colleagues. This has made it possible to look simultaneously at both the human and planetary health impacts of different dietary scenarios.
The report from the EAT-Lancet Commission, which you co-chair, received global attention when it was published last year. How did that feel?
We hoped it would get attention, so that was good. Of course we knew there would be backlash from the beef folks. Some of that is helpful, as it increases attention. The recommendations were made to be global. The dietary targets include ranges, and there is also much flexibility because of the opportunities for substitutions, so this is readily adaptable to many different cultures and food supplies.
What are some of the biggest mysteries you still want to solve?
Some of the greatest questions about diet and health are related to the ends of the life cycle. For example, how does adolescent diet affect our health later in life? We are starting to get some answers to this. One enigma is that being lean as a child is a strong risk factor for breast cancer for the rest of a womans life, and we dont know why.
And at the other end, we still need to understand more about how diet can help preserve cognitive function.
In general, diet and lifestyle factors that prevent cardiovascular disease will help reduce cognitive decline. However, we are seeing evidence that some specific fruits and vegetables can be particularly important, and we are actively working on learning more. I am optimistic that dietary factors can play an important role in delaying cognitive decline.
A version of this post was previously published on news.globallandscapesforum.org and is republished here with a Creative Commons License.
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Extra-Virgin Olive Oil-Rich Diet Protects Mice from Multiple Forms of Dementia | Medicine, Nutrition – Sci-News.com
Posted: December 3, 2019 at 6:43 am
Extra-virgin olive oil, a major component of the Mediterranean diet, is rich in cell-protecting antioxidants and known for its multiple health benefits. Previous studies in mice showed that extra-virgin olive oil preserves memory and protects the brain against Alzheimers disease. In the new animal study, a team of researchers from Temple University and the Sapienza University of Rome shows that a family of related neurodegenerative diseases called tauopathies which are characterized by the gradual buildup of an abnormal form of a protein called tau in the brain can be added to the list. The study is the first to suggest that extra-virgin olive oil can defend against a specific type of mental decline linked to tauopathy known as frontotemporal dementia.
Mice receiving extra-virgin olive oil displayed improved memory and cognition which was associated with increased basal synaptic activity and short-term plasticity; this effect was accompanied by an upregulation of complexin 1, a key presynaptic protein; moreover, extra-virgin olive oil treatment resulted in a significant reduction of tau oligomers and phosphorylated tau at specific epitopes. Image credit: Skica911.
Extra-virgin olive oil has been a part of the human diet for a very long time and has many benefits for health, for reasons that we do not yet fully understand, said Professor Domenico Pratic, director of the Alzheimers Center at the Lewis Katz School of Medicine at Temple University.
The realization that extra-virgin olive oil can protect the brain against different forms of dementia gives us an opportunity to learn more about the mechanisms through which it acts to support brain health.
In a previous work using a mouse model in which animals were destined to develop Alzheimers disease, Professor Pratic and colleagues showed that extra-virgin olive oil supplied in the diet protected young mice from memory and learning impairment as they aged.
Most notably, when the researchers looked at brain tissue from mice fed extra-virgin olive oil, they did not see features typical of cognitive decline, particularly amyloid plaques sticky proteins that gum up communication pathways between neurons in the brain. Rather, the animals brains looked normal.
The new study shows that the same is true in the case of mice engineered to develop tauopathy.
In these mice, normal tau protein turns defective and accumulates in the brain, forming harmful tau deposits, also called tangles. Tau deposits, similar to amyloid plaques in Alzheimers disease, block neuron communication and thereby impair thinking and memory, resulting in frontotemporal dementia.
Tau mice were put on a diet supplemented with extra-virgin olive oil at a young age, comparable to about age 30 or 40 in humans.
Six months later, when mice were the equivalent of age 60 in humans, tauopathy-prone animals experienced a 60% reduction in damaging tau deposits, compared to littermates that were not fed extra-virgin olive oil.
Animals on extra-virgin olive oil-rich diet also performed better on memory and learning tests than animals deprived of the olive oil.
When the scientists examined brain tissue from extra-virgin olive oil-fed mice, they found that improved brain function was likely facilitated by healthier synapse function, which in turn was associated with greater-than-normal levels of a protein known as complexin-1. Complexin-1 is known to play a critical role in maintaining healthy synapses.
The team now plans to explore what happens when extra-virgin olive oil is fed to older animals that have begun to develop tau deposits and signs of cognitive decline, which more closely reflects the clinical scenario in humans.
We are particularly interested in knowing whether extra-virgin olive oil can reverse tau damage and ultimately treat tauopathy in older mice, Professor Pratic said.
The findings were published in the journal Aging Cell.
_____
Elisabetta Lauretti et al. Extra virgin olive oil improves synaptic activity, shortterm plasticity, memory, and neuropathology in a tauopathy model. Aging Cell, published online November 24, 2019; doi: 10.1111/acel.13076
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Susanna Reid weight loss: GMB host cut one thing from diet plan to shed 1st 7lb – Express
Posted: December 3, 2019 at 6:43 am
Susanna Reid is a journalist and broadcaster who has made changes in her diet plan to slim down. The presenter managed to shed an impressive 1st 7lb by cutting certain things out of her diet. What did she eat?
The presenter was first prompted to change her life after a doctors visit raised health concerns.
Susanna started making small changes to her lifestyle which included cutting back on alcohol.
Speaking to Prima Magazine, she said: Ive lost a stone-and-a-half and I feel fantastic.
"This time last year, I went to the doctor with a skin problem and he told me I could do with losing some weight.
READ MORE: Can you lose weight in two days? Diet plan review
It turned out I was at the upper end of my BMI and, I have to admit, Id been feeling a little heavy for a while.
By removing alcohol from her diet plan, Susanna noticed the weight started to fall off.
Drinking alcohol has been shown to slow down weight loss for many slimmers, according to Healthline.com.
Alcohol also plays a large role in weight management, the website stated.
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Anyone looking to drop those final stubborn pounds may want to consider skipping their evening glass of wine.
Alcoholic drinks are often referred to as empty calories. This means that they provide your body with calories but contain very little nutrients.
Opening up about her new slim frame, Susanna revealed another bad habit she ditched to become healthier.
The presenter explained she cut back on snacking in a bid to reduce the number of calories she consumed.
Speaking on ITV show, Lorraine, she said: It can creep up without you noticing, and what I did was cut out snacking.
I found waking up so early in the morning, and you're in a sort of energy deficit and all your body can think of is to have toast and biscuits. And you can pile it on really quickly.
As well as controlling how much she would snack, Susanna would go to the gym to burn extra calories.
She added: I'd stopped going for a while because it gave me an excuse to over-snack. But the good feeling of doing exercise is unbeatable.
Last year, Susanna publicly made another change in her diet after taking the advice of professional boxer, Tyson Fury.
He told her to reduce her calorie intake by ditching milk from her coffee during an interview on Good Morning Britain.
The boxer later appeared back on the morning show and Susannas co-star, Piers Morgan, explained how helpful his advice was.
He said: She's lost two stone Tyson. After your little pep talk, Susanna's wasting away!"
Susanna added: You suggested that I eliminate, well take away, milk from my coffee so now it's black coffee only. Thank you very much for that tip!"
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Weight loss: This easy plan will help you burn belly fat according to personal trainer – Express
Posted: December 3, 2019 at 6:43 am
Most people know weight loss can be achieved by eating less and moving more. After losing a few pounds, dieters will often want to tone up and build visible muscles. Burning belly fat is no easy task but combining both cardio and abs exercises can give the best results and help slimmers see definition.
While a healthy diet is definitely important for weight loss, regular exercise will speed up the results.
To tone up the midriff and see definition, dieters will need to do more than just sit ups.
Speaking to Express.co.uk, Mays Al-Ali, nutritionist and yoga teacher at HealthyMays.com, explained the best exercises for slimmers.
By performing five ab exercises, slimmers can start to slim down their waistline.
READ MORE:Chloe Madeley fitness: How does she stay in shape? Diet and workout plan revealed
Plank pose
Mays said: This one is a burner for sure. Start with a one minute hold. See if you can hold longer than one minute.
Plank pose is an all over body toner, but it works the core hard. Repeat three times.
Side plank
If you want strong obliques, this is the pose youll want to hold as you lift those hips high to the sky. Place your palm on the ground for more advanced or resting on the forearm for a little easier, stack both feet on top of each other with straight legs and lift the hips up and hold for one minute.
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Need more of a challenge? Lift the top leg up in the air. Even more of a challenge? Hold the big toe of the top leg out to the sky. Hold, as long as you can. Switch sides. Repeat three times on each side for maximum ab burn.
Navasana / boat pose
Lie on the ground - keep that chest lifted and shoulders away from the ears, Mays explained.
Take a nice big inhale, and as you exhale, toes and face come away from the ground so the body can hover right above. Hold for a slow count of five working up to 10, then release.
Legs up
Hold this restorative posture long enough and you will be screaming for mercy. Make sure the lower back is pressed into the ground and the legs are together.
Begin with feet flexed, slowly lower legs halfway, point the toes and lift the legs back to the sky. Try and work your way up to 50.
Yoga bicycle
Mays said: Lie on back with both legs bent in the air at the knees. Extend the left leg and point toes, keep right knee bent.
Touch left elbow to right knee whilst twisting through the midsection. Then reverse, extend right leg and point toes, keep left knee bent and touch right elbow to left knee whilst twisting through midsection.
Suck the belly in and exhale as you twist. Count to 50 as you move from one side to the other and work up to 100.
Ab exercises will create definition but it is also important to add cardio exercises to burn belly fat.
So, what is the best fat-burning exercise?
Mays said: Its no secret that squats are the key to a nice butt. Add a jump for even more cardio burn.
Just be careful because improper squat posture can cause some lower back issues. Start with your feet slightly further than shoulder width apart.
Bend down keeping the spine straight until your thighs are parallel with the floor. As youre coming up, add the jump. Land on the balls of your feet.
Viola! If the jump is too much on the lower back then just squat without the jump.
With the jump do three sets of 10 working up to 20 and without the jump do three sets of 20, working up to 30.
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Effective Way To Get Rid Of Visceral Fat – msnNOW
Posted: December 3, 2019 at 6:43 am
ThamKC/Getty Images It is healthy to have some body fat in the body. But visceral fat is the type that you should avoid because of its harmful effects.
Visceral fat forms within the abdominal cavity, near vital organs, including the liver, stomach and intestines. In some cases, it may also appear in the arteries.
Having such type of fat is unhealthy and can contribute to numerous serious and potentially deadly health problems. People with visceral fat are at risk of heart disease, stroke, type 2 diabetes, breast cancer, colorectal cancer and even Alzheimers disease.
Poor diet is known as the most common cause of visceral fat buildup. But people can avoid excess fat by making simple changes to their daily food consumption.
Low-carb diets have been found to be effective in reducing visceral fat. Studies showed that reducing carbs even work better than diets that focus on low fat consumption.
In one study with 69 overweight people, the group that took a low-carb diet for eight weeks lost 10 percent more visceral fat and 4.4 percent more total fat than those on a low-fat diet, Daily Express reported Thursday.
Among all forms of low-carb diets, the keto diet appeared the most effective in getting rid of visceral fat. This approach focuses on drastically reducing carb intake and replacing it with fat.
The keto diet uses the natural metabolic state called ketosis to promote weight loss. Another study that involved 28 overweight and obese adults showed that the very low-carb diet could burn more fat than a low-fat diet.
Researchers even allowed the keto group to eat up to 300 more calories per day. A separate experiment supports initial findings, showing that people on keto diet could lose 2.2 times more weight than those following a calorie-restricted, low-fat diet.
The other foods people can eat on keto are seafood, cheese, meat, low-carb vegetables, nuts and seeds, avocados, eggs and olive oil. However, the diet also requires reducing or completely avoiding certain food products.
To effectively cut weight and lose visceral fat, people on keto should eat less foods that are high in carbohydrates. The list includes pasta, sugary foods, root vegetables like potatoes and unhealthy fats like mayonnaise.
Video: Tim Tebow On Doing Keto For Over 7 Years (Rachael Ray Show)
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Characterization, dietary habits and nutritional intake of omnivorous, lacto-ovo vegetarian and vegan runners a pilot study – BMC Blogs Network
Posted: December 3, 2019 at 6:43 am
Organizations such as The American College of Sports Medicine (ACSM), The International Society for Sports Nutrition (ISSN) and the International Olympic Committee (IOC) have defined guidelines for athletes [35,36,37]. As these few existing recommendations for mainly high-performance athletes were only partially applicable to this study collective, the nutrient intake was compared with intake recommendations of the D-A-CH for the general population. However, the D-A-CH does not specify any certain reference values for ambitious recreational athletes [33].
In general, recreational athletes can be supplied with all micronutrients through a balanced mixed diet. But, it is unknown whether a vegetarian and especially vegan diet can provide all the important nutrients for athletes.
The type, duration and intensity of sport determines the energy requirements. The ISSN recommends an energy intake from 7.510.0MJ (18002400kcal) for athletes with general physical activity levels of 3040min three to four times a week [35]. In order to assess the energy demand, the ACSM recommends various options (e.g. based on the daily recommended intake, the basal metabolic rate and a factor of physical activity or metabolic equivalents) [37]. The IOC refers to the fat-free mass (3045kcal/kg FFM/day) [38]. Our subjects trained an average of three times a week for about 60min, which corresponds to an estimated physical activity level value of about 1.7 (sedentary work and recreationally active) [33]. More than half of each group did not reach the recommended energy intake, which is not uncommon in endurance athletes [39]. There were no differences among the groups, which agrees with the results of Lynch and colleagues, who compared 35 vegetarian athletes with 35 omnivores [26].
Carbohydrates are the most important sources of energy and many endurance athletes strive to consume carbohydrates to benefit from full glycogen stores [40]. Depending on the intensity and type of training or competition, gender, and external influences, an absolute amount of 37g/kg BW is recommended for people with general physical activity of about 3060min/day 34 times a week up to about 1 hour a day [35,36,37]. Thus, participants in the present study achieved the recommendations for carbohydrate intake [35,36,37]. Similar to previous studies with non-athletes [41,42,43,44], the VEG group had the highest intake of carbohydrates (55.2, 51.459.0 EN%) compared to OMN (46.7, 43.649.8 EN%; pOMN-VEG=0.002) and LOV (49.4, 45.553.3 EN%; n.s. compared to VEG), which can be explained by the increased intake of potatoes and fruit, since the intake of whole-grain and cereal products, pastries and sweets were similar for all groups.
The protein needs of athletes have been widely discussed [45,46,47]. The three societies recommend a range of 1.22.0g/kg BW for most exercising individuals (including general fitness [35]) [35,36,37]. According to the IOC and ACSM, the recommended amount also applies to vegetarians. The average protein intake of all three groups was within the reference range. In addition to absolute protein intake, it is important to consider the quality of the proteins [35]. Protein sources were mainly meat, meat products and sausages, fish and dairy products for the OMN group, milk, dairy products, and eggs for LOV, and cereal products, legumes and soybeans for VEG. In general, a high biological value can be achieved with each of these three diets. Compared to the reference values of the WHO, on average, all groups met the reference range for amino acid intake [34]. Hence, it can be assumed that all three groups including VEG had an adequate protein and amino acid supply. Our findings are consistent with the literature, which has shown that non-athlete LOV and VEG appear to be within the range of recommendations for protein intake [44, 48].
Dietary fats are valuable energy sources and have structural and regulatory functions. Dietary recommendations for adequate fat intakes vary widely and depend on the level of training and body composition goals [35,36,37]. While the ACSM recommends a daily intake of 2035 EN% but not less than 20 EN% fat [37], the IOC advises an intake of 1520 EN% fat, depending on the type of sport [49]. By contrast, both D-A-CH and ISSN recommend a fat intake of 30 EN% [33, 35]. Most subjects in the three groups reached the recommendations of the D-A-CH [33], ISSN and ACSM. In addition, it is important to evaluate the PUFA intake of athletes, which was below the reference value in all three groups [33]. PUFAs play a pivotal role in health due to their precursor function as regulatory lipid mediators. The International Society for the Study of Fatty Acids and Lipids recommends a daily sum EPA+DHA intake of 0.5g, which was achieved by the OMN group (0.54, 0.230.85g), but not by LOV (0.08, 0.040.12g; pOMN-LOV=0.003) or VEG (0.09, 0.010.17g; pOMN-VEG<0.001) [50]. PUFA intakes in LOV and VEG within this study can be classified as inadequate, which is consistent with other studies regarding non-athlete vegetarians and vegans [51]. The EPA/DHA supplements were only consumed occasionally in the VEG and LOV groups. The resulting LA:ALA ratios in the VEG (1:5.71) and LOV groups (1:5.30) were within the reference range [33]. The OMN group showed higher LA:ALA ratios (1:8.04), which are consistent with the results of the German Nutrition Survey [52].
It is generally thought that athletes consume high amounts of micronutrients via dietary supplements due to their increased health awareness [53]. However, several studies have shown insufficient micronutrient intake in athletes [54, 55]. There are no specific recommendations for micronutrient intakes in recreationally active individuals, which differ from the general populations guidelines. However, in the view of the ACSM, ISSN and IOC, an adequate supply of micronutrients is assured with a balanced mixed diet. A possible insufficient supply to vegetarians of zinc, iron, riboflavin, cobalamin and vitamin D is described in the ACSM and IOC guidelines [36, 37], while the ACSM additionally mentions calcium, pyridoxine and folate. A specific risk of an insufficient micronutrient supply with a vegan diet is not mentioned.
In the present study, magnesium, calcium, iron, vitamin D and cobalamin were the most frequently supplemented nutrients. Cobalamin intake was strongly dependent on supplementation, especially for both female and male VEG. Half of the VEG group supplemented cobalamin and, thus, had a significantly higher intake compared to the D-A-CH reference values of 4g per day [33]. However, the very high cobalamin intake of the vegan supplement user can be classified as uncritical [56, 57]. In addition, the absorption rate decreases with increasing dosage. As expected, subjects of the VEG group who did not take cobalamin supplements had a marginal intake. Additionally, the dietary intake of the LOV group was insufficient, especially for males, who had cobalamin intakes below the recommendations, regardless of supplementation. However, although consuming cobalamin-rich foods such as meat, meat products and fish, its intake was still inadequate in one-third of the OMN group. Cobalamin is considered critical for VEG, but adequate intake should be ensured for every diet.
Due to high riboflavin levels in animal products, it was not surprising that the OMN group consumed the highest amounts, although, on average, VEG and female LOV reached the recommendations, which agrees with previous studies in non-athletes [58, 59]. In contrast to Eisinger and colleagues, who showed high intakes of riboflavin in LOV endurance runners [60], only female LOV achieved the reference values. Pyridoxine intake exceeded the recommendations in the VEG group due to the high consumption of vegetables, legumes, nuts, and seeds, which has already been shown by other studies with non-athletes [58, 61]. The VEG group showed a high folate intake due to the high amount of folate in green vegetables, yeast, and nuts, while the folate intake of most OMN subjects was insufficient. These results are consistent with the German Nutrition Survey [52] and studies with athletes [54].
Similar to cobalamin, vitamin D intake was strongly dependent on the use of supplements. This becomes clear by comparing the vitamin D intake between SU and non-SU. On average, the VEG group (19.9, 2.7537.0g) was closest to the recommendations of 20g per day compared to OMN (8.29, 2.2114.4g) and LOV (4.52, 1.1410.4g). However, the intake of vitamin D was considerably higher in SU compared to non-SU. Hence, the mean values for the vitamin D intake in the VEG group (including SU and non-SU) should be treated with caution. This also applies to the OMN and LOV group, although not quite as strongly pronounced. However, it is worth mentioning that an adequate vitamin D status can only be evaluated with the endogenous 25-hydroxyvitamin D status in the blood [62].
Similar to other studies with non-athletes [42, 58], the highest iron intake from food (excluding supplements) was observed in VEG subjects compared to LOV and OMN. In addition, the VEG group had the highest iron intake via supplements compared to the other two groups. A total of more than 85% of VEG subjects achieved the recommendations compared to only ~50% in OMN and LOV. Male subjects of all groups were above the recommendations with more than 10mg per day, independent of supplementation. Female OMN and LOV subjects achieved the recommendation of 15mg daily only after supplementation. Interestingly, the VEG group reached the iron intake recommendations solely via food and not via supplements. The literature on the iron supply of athletes is inconsistent. Some studies found an adequate [63, 64] and others an inadequate iron intake in athletes [65]. High-performance athletes might have increased requirements due to biochemical adaptations (e.g. increased blood formation and increased enzymatic antioxidant defense) and increased iron losses via sweat, urine, and feces, which results in a higher risk of iron deficiency anemia [64]. In addition to absolute amounts, the bioavailability of different iron species should be considered. Despite the exclusive consumption of plant-based iron of the VEG group, LOV and OMN also consumed predominantly plant iron sources. While plant-based foods contain non-heme iron, mainly in trivalent form (Fe3+), which has a poor bioavailability of 15%, meat and fish contain about 70% of the total iron in the form of heme iron, which can be absorbed much better at 1020% [66, 67]. Hence, the lower iron intake in OMN subjects compared to LOV and VEG does not necessarily result in a lower status. Moreover, further influences on bioavailability (promoting substances such as ascorbic acid or lactic acid and inhibiting substances such as phytic acid or oxalic acid, which occurs in vegetable foods) must be taken into account (the same applies to zinc, magnesium, and calcium). Therefore, only functional parameters, such as transferrin and ferritin, indicate an adequate supply status.
The present results show that calcium is a critical nutrient [55]. As expected, calcium intake was highest among OMN subjects, although more than half were below the reference range. The highest number of subjects with an intake below the reference range for calcium was found in the LOV group (64.0%), although they consumed milk and dairy products. The athletes dietary intake of calcium should be improved independently of dietary habits due to the importance of bone health, and normal nerve and muscle function [68]. The mean intake of zinc was within the reference range for all groups, although male LOV subjects were slightly below. Female participants and non-SU of all three groups reached the recommendations [33]. Interestingly, the zinc supply was similar in OMN and VEG subjects, although animal-based foods are rich in zinc and the zinc supplement intake in the VEG group was considerably lower than OMN. These results reveal that zinc-rich plant-based foods can secure adequate zinc supply. The literature on zinc supply is inconsistent. Some studies observed a slightly lower but adequate intake of zinc in vegetarians and VEG compared to OMN [43, 48, 58], other studies found no differences between vegetarian and OMN endurance athletes [26].
The fact that the data of dietary intake relied on self-reported data by subjects should be considered. Both under- and over-reporting are further sources of error in dietary records. Since the use of iodized salt is voluntary in Germany and a precise indication about the dietary intake is critical, the values of iodine intake should be considered with caution. Furthermore, there are limitations regarding the nutrition software that shows data gaps, especially regarding vegan products. We did not consider the water intake of the subjects, which might also influence nutrient (e.g. mineral) supply.
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Medical News Today: What are the most healthful oils? – Stock Daily Dish
Posted: December 2, 2019 at 2:42 am
Healthful oils are an important part of every diet. There are many types of oil to choose from, so which are the best ones for cooking, nutrition, and health benefits?
Dietary fats play an essential role in the body. The fats in food help the body to absorb A, D, E, and K. They are also essential for brain and nerve function.
The recommends adding healthful oils to the diet to help support a healthy and reduce the risk of .
There are many different oils to choose from, such as olive, coconut, canola, and vegetable oils. Each of these oils has different characteristics.
In this article, we look at the properties of olive oil, , canola oil, and vegetable oil for and cooking, plus any adverse effects, and their overall health benefits.
Oils do not contain protein or carbohydrates.
The following table from the United States Department of Agriculture compares the nutritional value of 1 tablespoon (tbsp) or 15 milliliters (ml) of vs. vs. vs. in grams (g).
Oils do not contain protein or and are not a significant source of vitamins and minerals. None of these oils contain trans fat, a type that is harmful to human health.
Oils are very high in and a good source of energy.
Olive, coconut, canola, and vegetable oils each provide the same number of calories per tablespoon.
Extra virgin olive oil, 1 tbsp Organic virgin coconut oil, 1 tbsp 100% pure canola oil, 1 tbsp 100% pure vegetable oil, 1 tbsp Calories 120 120 120 120 Total fat 14 g 14 g 14 g 14 g Saturated fatty acids 2 g 13 g 1 g 2 g Monounsaturated fatty acids 10 g 1 g 8 g 3 g Polyunsaturated fatty acids 1.5 g 0 g 4 g 8 g
The most significant difference between each of these four oils is their fat profile:
An American Heart Association (AHA) states that unsaturated fats, which include monosaturated and polyunsaturated fats, can reduce the risk of heart disease when people chose to eat them instead of saturated and trans fats.
has associated saturated fats with higher levels of low-density lipoprotein (LDL) in the blood. LDL cholesterol, which doctors also call bad cholesterol, is a significant risk factor for cardiovascular disease.
There is some debate among researchers about whether or not people can consider coconut oil a healthful addition to the diet.
Some sources claim that coconut oil is a healthful fat that benefits heart health.
Many people believe that coconut oil is a healthful fat that benefits heart health. These have stimulated debate in the scientific community because of the very high levels of saturated fatty acids that coconut oil contains.
Some commercial websites say that coconut oil behaves differently than other oils that contain high levels of saturated fats. They coconut oil has similar properties as medium-chain triglycerides.
These medium-chain fatty acids are healthful because the body digests and absorbs them more quickly than long-chain fatty acids. This makes them a better energy source than long-chain triglycerides.
However, coconut oil contains mostly lauric acid, which acts like a long-chain triglyceride and does not have the same healthful benefits as medium-chain triglycerides.
Evidence that replacing coconut oil with oils that contain a higher level of unsaturated fats may reduce risk factors for cardiovascular disease.
In two studies on the effects of coconut oil vs. vegetable oil, researchers that coconut oil increased the levels of LDL cholesterol in comparison with safflower oil and olive oil.
Another suggests that coconut oil raises HDL cholesterol, which doctors call good cholesterol, compared with butter and olive oil.
However, in light of the overall research to date, the AHA people consuming saturated fats, such as coconut oil. Further research is needed to know the true effects of coconut oil on health.
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Olive oil has a more favorable fatty acid profile. Olive oil has a very high level of monounsaturated fats.
Olive oil mainly contains oleic acid, with smaller amounts of linoleic acid and palmitic acid.
In a clinical trial known as , researchers observed lower rates of cardiovascular problems, which include , , and death from heart disease, in people following the with either extra virgin olive oil or nuts, as opposed to a control diet.
As long as olive oil is not heated, the properties in the oil are than those of vitamin E. The antioxidant effects may provide protection from oxidative stress in a persons body. Reducing this type of biological stress can slow down or prevent cells from growing or developing.
Olive oil remains stable even when people heat it to high temperatures because of these antioxidants.
Also, when heated to a high temperature for a long time, extra virgin olive oil releases a lower amount of unhealthful compounds compared with canola and vegetable oils. This is because the high levels of monounsaturated fats are more stable in high heat.
Canola oil also has low levels of saturated fatty acids and high levels of unsaturated fats.
A group of researchers from the Department of Food Science and Human Nutritional Sciences in Manitoba, Canada, reviewed the evidence for the health benefits of canola oil.
Their results that people who follow diets they based on canola oil had lower total cholesterol levels compared with those consuming a typical Western diet high in saturated fatty acids.
The researchers suggest that the canola oil could reduce LDL cholesterol levels by an average of when they compared it with that of the typical Western diet.
When people expose canola oil to high heat for long periods, a chemical reaction occurs that releases potentially unhealthful compounds.
To safely use canola oil, people can use it to quickly saut vegetables, meat, or meat alternatives, making sure that the oil does not get too hot.
At high temperatures, vegetable oil is not stable.
Manufacturers make vegetable oil from oilseeds, legumes, nuts, or the flesh of some fruits.
Vegetable oil contains the highest levels of polyunsaturated fats compared with olive, coconut, and canola oil.
Partially hydrogenated vegetable oils contain trans fats. Trans fats are unsaturated fatty acids with a different chemical structure. consistently report on the adverse effects of trans fats on risk factors for cardiovascular disease.
Trans fats are in a variety of processed foods such as margarine, baked goods, and deep-fried foods. Because of the dangers health experts associate with eating trans fats, manufacturers must include the trans fats content on food labels.
Similarly to canola oil, vegetable oils are not stable when people use them at high temperatures.
Vegetable oils have low levels of antioxidants and can release potentially harmful compounds when heated. Researchers these compounds with various forms of , , and .
Since the properties of each oil are different, each oil has its unique uses in cooking.
People can use olive, coconut, canola, and vegetable oil when sauting. Coconut oil works well in baked goods. People can use vegetable oil for frying and making mayonnaise, salad dressings, and sauces.
Extra virgin olive oil has the most versatile flavor compared with other oils. It can be grassy, peppery, or fruity, depending on the olives. People can use extra virgin olive oil in vinaigrettes and as a finishing drizzle over a final dish.
Olive oil has a long history of use in hair and skin products. The anti-inflammatory effects of olive oil may help in wound healing.
The high levels of linoleic acid in vegetable oil make it a suitable ingredient in skin products. Linoleic acid can improve skin hydration and reinforce the skin barrier.
Researchers have that coconut oil may help control symptoms of skin rashes in children. Coconut oil may also help speed up wound healing and help the skin repair itself.
A healthful, high-quality diet requires dietary fats. Oils provide beneficial fatty acids. The different oils we discuss in this article have different fatty acid profiles.
Choosing oils with a higher level of unsaturated fatty acids may provide the best health benefits. People should be aware of the different cooking methods that may change the healthful properties of oils.
People also use different oils on their skin because this helps to hydrate and repair the skin barrier.
People can find these oils in supermarkets or choose between brands online:
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The Top Products of 2019 – Pet Business Magazine
Posted: December 2, 2019 at 2:42 am
The 18th annual Pet BusinessIndustry Recognition Awards celebrate the most innovative products launched in the pet care category.
Published: 12.01.2019
The past decade has undoubtedly been a great one for the pet industry. Over the past 10 years, annual pet-related spending has risen more than 55 percent, growing from just over $48 million in 2010 to what is expected to be more than $75 million in 2019, according to the American Pet Products Association. Much of this success has, of course, been the result of the ongoing humanization trend, which sees pet owners increasingly treat their pets as full-fledged family members of the family. However, the important role that product innovation has played in making pet ownership easier and more fulfilling than ever should not be underestimated. It is with this in mind that Pet Business honors the best and brightest products launched in the pet care category with its annual Industry Recognition Awards. The winners are selected by the Pet Business editors after scouring the industry for the most exciting and functional products on the market, as well as best-in-class merchandising displays, packaging designs, websites and charitable efforts. And the 2019 Industry Recognition Award winners are
PetRageousDesignsBanff Packable Raincoat PetRageous Designs Banff Packable Rain Jacket in Teal is lightweight, packs away and zips into its own attached pocket. The outer shell features rip-stop nylon thats water-repellent, lined with breathable mesh. It has adjustable hook and loop straps at the neck and belly, and features reflective binding and paw patch.
Up Country Orange Field CoatUp Countrys Reflective Jacket has a fully reflective side that reverses to plaid. The product contains snap pockets, a harness patch and 100 percent polyester outer and lining fabrics. The jacket is available in sizes 8-28.
Hello DoggieDeluxe Dog BedsThe Deluxe Bed Collection uses the highest quality fabric, making the beds soft and plush to the touch. Hello Doggie only use 100 percent silky poly-fiber fill, which gives the beds a brand new look after every wash. They are easy to care for, reversible and have no zippers or buttons.
New Age PetJumbo Murphy BedNew Age Pets Jumbo Murphy Bed is a practical bed that easily folds down and folds up. Its made using ECOFLEX, the beds eco-friendly and durable. It includes a memory-foam cushion with a removable cover, available in espresso and gray. It can also be used as a shelf.
Pet Partners WorldwideMy Pet PailWith My Pet Pail, pet owners are able to carry food and water right in the bowls, keep raw food chilled and have everything their pet needs in one organized container. It features built-in storage, an extra collar and leash, waste bags, two built-in bowls, two removable bowls and two 20-oz. removal bottles.
HOWNDHero BowlHOWNDs HERO Bowl has built-in smart silver ion technology that provides the bowl with 24 hour antimicrobial protection. Its made from recyclable polypropylene and features a non-slip base, ergonomic design, stain and odor resistance and is dishwasher safe. Its available in small or large.
Boss Pet Products Ikaria PetScent ClipsBoss Pet Products ikaria PetScent Clips can attach to the D-ring on any size collar or harness. The Clips are available in Calming, which contains lavender, sweet marjoram and roman chamomile; and Rescue, which contains cypress, spikenard, neroli, ylang-ylang and lavender, all manufactured in the U.S.
The Dog Pillow Company Dog PillowsThe Dog Pillow Companys Dog Pillows are made from a premium polyester/double core fiber fill with a soft, plushy exterior thats hypoallergenic and machine-washable. The products designed to wrap around a dogs chin and head to comfort them and ease anxiety.
paw cbdCalming Turkey CBD Soft ChewsThe Calming Turkey CBD Soft Chews from paw cbd deliver CBD, along with L-Tryptophan and herbs like chamomile and passionflower, while maintaining a meaty taste. Third-party lab tested to ensure safety and effectiveness, the chews contain hemp grown in the U.S. using organic farming methods.
Earth AnimalNatures Comfort ZEN PENThe ZEN-PEN is a transdermal application made with full-spectrum hemp oil, with naturally occurring CBD that was formulated as a gel for ease of administration and accurate dosing for pet parents, as well as providing fast-acting relief for the animal. Its easy delivery system provides intense support for chronic or serious health conditions.
PocopetPocopets Ultra Light Dog Carrier is a packable pet carrier that can be folded to fit a into a back pocket and is made from rip-stop nylon. The product comes with an adjustable shoulder strap, a mesh panel for ventilation, an internal collar clip and an external treat pocket.
WorldwiseSHERPA Forma Frame CarriersSHERPAs patented Forma Frame carriers are the next generation of safety, utilizing both the car-seat LATCH system and car seat tether for a firm installation with 3 points of contact. It is easily installed and removed for use as a carrier with top handle.
Ethical ProductsFieldcrest Farms ChewsEthical Products Fieldcrest Farms chews line is comprised of 35 SKUs that include Bully Sticks, Hooves, Knee Caps, Femur Bones and more. The assortment was hand-picked and underwent stringent quality assurance protocols. The line is sold exclusively to brick-and-mortar stores.
Diedrich PetFrankly Pet ChewsAll Frankly Pet products aremade in Wisconsin. They provide an excellent source of real collagen, and are sourced, processed and packaged in the U.S. The Chews are food safety certified with a AA Grade, and fully traceable to the source.
Doggie Walk BagsDog-Bag-It Pooper ScooperThe Dog-Bag-It Pooper Scooper enables dog walkers to clean up after their pets without having to bend over or use their hands. Its made with lightweight aluminum and features a self-standing designed, with a reach of 32 in. and folds to 19 in.
K9 CleanEco Poop Scoop BagThe Eco Poop Scoop Bag is a zero-plastic, newly engineered way to pick up pets waste. Designed using 100 percent paper from sustainable forests and a cardboard poop-scoop handle, the hygienic and easy-to-use bags fit inside a back pocket, purse or knapsack. They are packaged with zero plastic and bundled with a small strap of paper.
2 Hounds DesignReflective Freedom Harness2 Hounds Designs Reflective Freedom No-Pull Harness features a patented control loop on the back of the harness and a structural connection ring on the front, created with stainless steel hardware. It includes a Swiss velvet-lined chest strap and fits any dog larger than 14 lbs.
MyFamily USAMyFamily Handmade CollarsMyFamily USAs handmade collars include a comfortable tag holder, a separate place to fasten the tag and a D-ring, which is always straight and ready for leash hookup. The metallic parts are available in antique silver, antique brass, white brass and gold plating in a variety of shapes, textures and colors.
DiggsRevol Medium Dog CrateDiggs Revol dog crate is now available in a medium size, for dogs up to 50 lbs. Designed to fit any home aesthetic, the Revol is made using reinforced plastic, aluminum and steel, making it strong, yet lightweight. Its collapsible design allows for easy storage and included wheels make for simplified transport.
Pets Best LifeYummy CombsPets Best Life Yummy Combs are high-protein, low-calorie dog dental treats with added vitamins and minerals. The SYZYGY 6 shape flosses and cleans teeth, featuring 12 individual wellness ingredients including chicken meat, gelatin and milk casein.
Glo-Marr Pet ProductsBarktini Blends Party Foul Breath FreshenerThe Barktini Blends Party Foul Breath Spray and Party Foul Water Additive for Dogs contain peppermint, cinnamon, honey and cloves. The spray and additive can be used daily to minimize bad breath and plaque and tarter buildup. Party Gallons are also available.
H&C Animal HealthDailydose Dental Chewsdailydose Dual Benefit chews feature a patented, vet-formulated dental formula to support a dogs daily needs. The outer layer breaks down the bacteria-shielding biofilm on teeth and allows plaque and tartar to be scrubbed away. The inner core provides supplements to support joint, heart and skin health, and provide a calming effect.
TropicleanNatural Flea & Tick Spot-On TreatmentTropicleans Natural Flea & Tick Spot-On Treatment is a water-resistant, full-body flea, tick and mosquito repellent. It is made with natural active ingredientscedarwood and peppermint oilsand is safe to use as directed, killing and repelling fleas and ticks for up to three months and repelling mosquitoes.
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Surviving the holidays: Diet, stress key concerns this time of year – TribDem.com
Posted: November 30, 2019 at 9:43 pm
Although the holidays are supposed to be a time of celebration and joy, the season can also be chaotic.
Holiday shopping, parties, travel, family gatherings and church events disrupt routines and fray nerves, so experts warn that it's important to take extra precautions to maintain both physical and mental health this time of year.
Dr. Matthew Perry emergency medicine residency director at Conemaugh Health System, based in Johnstown, Pa. offered some suggestions to reduce the chance of a trip to the emergency room.
Be aware of the health dangers that arrive with cold weather, ice and snow, he said.
We see some cold-weather injuries, including frostbite and hypothermia, Perry said. It's important to take into consideration not only the temperature, but also the wind chill. The best intervention is actually having careful preparation.
Dressing in layers creates insulation, he said, adding that cold weather gloves, socks, boots and hats with ear coverings are recommended.
Those with heart disease or preexisting conditions should get help shoveling snow or use a tractor, Perry said.
Whether its shoveling snow or hanging outdoor holiday decorations, Perry recommends the buddy system.
Let someone know when you are there doing any type of job in the cold, he said.
Disrupted routines can bring a health risk.
It's important that patients remain diligent with their medication regimen, and be careful of their diets over the holidays, Perry said. These things can affect preexisting conditions, especially heart disease and heart rhythms."
Trying to maintain some healthy living practices can also help reduce the holiday stress, said Angie Richard, clinical director for therapy at Croyle-Nielsen Therapeutic Associates Inc. in Johnstown.
Be healthy. Get out and move a little bit, she said. You don't have to be a marathon runner, but take a walk. With all cookies and holiday food, don't forget to eat a salad. Make sure you are getting enough water. Don't overindulge every day.
Controlling stress
Controlling holiday stress begins with being realistic, she said.
Holiday stress is the expectations we we have for ourselves, for other people and for the events, Richard said. One of the things is to just acknowledge where you are. Justify that it's OK not to be OK.
Richard Kutz, a clinical psychologist with Conemaugh Memorial Medical Center, says managing a schedule and setting personal boundaries helps people handle stress.
The more things we try to do, the more stress goes with it, Kutz said. I need to plan for the holidays and plan for holiday stress just like I would plan for any other stressful situation.
Planning includes setting limits, Richard said.
It's nice to be invited to 15 parties, but maybe it's OK just to go to two or three. she said.
Family traditions
Family gatherings with holiday traditions can bring joy, but they are often situations that also bring anxiety.
Traditions, if they are too rigid, can feel like peer pressure from people who have already passed away, Richard said.
It's really hard to keep up some of those things that people did before, she continued. Maybe Grandma really did have the whole week to cook a big meal. The environment and culture are really different.
While some holiday stress is normal, when it begins to affect daily living, the experts say it is important to reach out for professional help.
Everyone has a bad day, but when you find yourself having a whole week or weeks of time when you feel exhausted, tapped out, not sleeping well; when there is something you would normally enjoy, but you are not looking forward to it at all; if you are feeling like you really can't get into the season like you normally would: Those are signals you may really want to check in with someone, Richard said.
Anytime you start to feel hopeless; that nobody understands; that you are cornered, and there's now way out: When those thoughts start to repeat themselves, that's a good time to reach out, Kutz said.
Most people will be able to navigate the holiday stress and even enjoy the season if they can remain grounded, Richard said.
Enjoy being together and remember the real purpose of the season whatever that is for you, she said.
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Weight Loss Diet: Try These 6 Low-Carb Breakfast Recipes For Weight Loss – NDTV Food
Posted: November 30, 2019 at 9:43 pm
Weight loss friendly low-carb recipes.
Highlights
In our fast-paced life, having equilibrium of mind and body can be littledifficult.To achieve a perfect balance between healthy body and mind, one must closely watchtheir diet, and include foods thar arenutritionally rich. If you are looking to lose some weight, a diet low on carbohydrates may work well. And what better than starting your day with a low-carb meal? Varioushealthexperts and nutritionists emphasise on the fact thatbreakfast is one of the most important meals of the day,and we can't agree more. A healthy, wholesome breakfast gives us the energy to start the day and satiate us well till the next meal. A high-protein breakfast can bulk up our body till the next meal, keeping unwanted hunger pangs at bay. Pair it withlow-carbfoodsand you are good to go.
(Also Read:5 Best Low Carb Recipes | Easy Low Carb Recipes)
One of the best sources of meat protein, chicken is hailed for its multiple benefits. Minced chicken salad has a host of veggies cooked and tossed with chicken mince along with spices and a tantalising sauce, served in tarts. This is an easy and delicious high-protein recipe, low on carbs that is perfect to start your day with.
A porridge that is apt for those aiming for weight loss. Oats contain soluble fibres that break down the food faster, leading to their easy digestion. In this process, extra calories in the body are lost resulting, in loss of weight. Combined with high-protein chicken, this is exactly what one needs to maintain the balance of nutrients.
High on protein, low on carb, this is perfectfor those looking for something both tasty and healthy.
Quintessential breakfast food, eggs are one of the common and easily available source of protein. Here is a super quick low-carb breakfast recipe that would fill your plate and appetite with protein for a long time and help lose some extra kilos by keeping away untimely hunger pangs.
A perfect American-style egg recipe to make your plain old breakfast toast fun.
Just about five minutes and three basic ingredients would give you this stellar, wholesome smoothie. Apple chia seeds smoothie has the goodness of chia seeds along with apple which is high in fibre, boosting metabolic levels. This smoothie is going to keep you full for long.
Whip up this cold and delicious smoothie for a powerful start to the day.
Yes, we know a lot of us might cringe at the thought of sauted broccoli but you'll be surprised at how delicious this dish can be. With the light flavours garlic and butter along with the crunch of toasted almonds, you'll be boasting broccoli after having this for breakfast.
Packed with the nutrition of spinach and egg, this omelette recipe comes with the cheesy goodness off mozzarella. A super easy and quick breakfast recipe, this cheese omelette can be a great addition to your low-carb diet.
Perfect breakfast option that would leave you asking for more.
Try these low-carb breakfast recipes for weight loss at home and let us know how you liked it in the comments section below.
About Aanchal MathurAanchal doesn't share food. A cake in her vicinity is sure to disappear in a record time of 10 seconds. Besides loading up on sugar, she loves bingeing on FRIENDS with a plate of momos. Most likely to find her soulmate on a food app.
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