Category Archives: Diet And Food

Nearly 30 years have elapsed since Billy Gunn made his debut at the mainstream level of pro wrestling. Although he first soared to superstardom as one half of the tag team known as The New Age Outlaws, a more fitting name for Gunn these days would be The New Age Outlier. That's because Gunnat the ripe old age of 58is the proud owner of a standout physique that puts the muscle development of many other wrestlers to shame.

One reason could be that Gunn keeps good company: He has a great source of high-level knowledge in the form of four-time Mr. Natural Universe Mike OHearn. Gunn also receives a fresh influx of daily motivation by training in the company of his sons, Austin Gunn and Colten Gunn; the three collectively compete on the roster of All Elite Wrestling as The Gunn Club.

So how can the rest of us learn to ascend the mountain of physical perfection into our late 50s and beyond? Gunn was keen to share the same insights with us that enabled him to ultimately live up to his original billing as a Smoking Gunn.

Before I got into WWE I was training horses and doing stuff like that, so working out was never a part of my life. Once I got into the WWE, I realized that if I wanted to do this for a while, I had to start training. I think that was the transformation. When youre doing other things besides wrestling, sometimes weightlifting isnt always in the cards. It was never a big deal to me before that. Even when I played football, it was a thing, but it was never my thing. I never got into it or realized what it could do for me.

By the time I started getting into a full wrestling schedule and running 300 days out of the year, I realized Id better do something to keep myself in some kind of shape so that I dont fall apart. No matter what people say about our sport, it is definitely grueling. Its an everyday thing, and it isnt seasonal. Its not like we go for a couple months and then we have a couple months offwe go from January 1 to January 1. To prepare myself for that, I started asking guys around me for advice, and then going to the gym and just training. Seeing as how Id never done it before, I think once I started doing it, my body could just very quickly respond to it.

I was asking questions to the guys who were always training like Davey Boy Smith, The Godfather, and the Road Warriorsthe guys that you would obviously look at and say, Okay, maybe they know what theyre talking about because theyre 330 pounds and jacked through the roof. But back then, the advice was more along the lines of, Just go in and lift as heavy as you can. I dont think I ever got any great direction. It was really just, Get under this bar and push it until you cant do it any more, then back off, lower the weight and push it again. Then they would give me advice on what to do for each body part, and I would follow it. It wasnt like I had a guru that sat down and gave me training advice.

Honestly, we were traveling so much that the best advice was to simply get in there and get done whatever it was that you could get done, and make the most out of the time you have. That was the big thing they told me: Do what you can in the amount of time you have. Sometimes you had an hour, but sometimes you only had 30 minutes, and youd just go in there and let it rip. Go in there and bang it out.

It was mostly by word of mouth, especially if there wasnt an LA Fitness or a 24-Hour Fitness around. There was usually a gym in every town. Back in the day when we were traveling a bunch, we would fly into a place like Pittsburgh, and then we would do shows in towns that were about two hours in literally every direction. So we would land, get our rental car, get to our hotel, and then we would figure out that we had two hours to get to a gym and train before we had to go wrestle.

We would usually find a gym by word of mouth, especially since we didnt have the technology back then that we have now. Somebody usually knew of an off-the-wall gym that we could go into, and theyd either charge us $10 or let us train for free. Once you start going to those towns more and more, you learn about the gyms that are really good, and then you start writing them down in a book. So if we were in New Orleans we knew we would be going to Valhalla, or if we were in L.A. of course we knew we could go to Venice.

Thats the question of the day, and its a good question. Nowadays, I have a bunch of great people around me that are helping me. Back in the day, my thing with nutrition was never anything like what it is now. It used to drive guys nuts that I could eat anything I wanted and not gain any bad weight. I could eat and eat and eat, and my metabolism would take care of it. Genetics played a pretty good part in it.

Now, everything I do revolves around my nutrition. I am so anal about it. I know for a fact that if my nutrition is not on point, everything else completely falls apart. For me its a pain in the ass, because I take my food and everything I eat during the day on the road with me all the time. I have a big bag for my food; I have a meal-prep lady who puts together all my meals; I take egg whites with me; I take my oatmeal with me; I take everything with me.

I need to do this to maintain what I want to maintain, because Im doing this with my kids and its so much fun. I also dont want to be that guy whos just holding on. If were being honest, ego plays a little part in this. I like what I can do with food. Wrestlers are not bodybuilders; its a whole different world.

Those guys know about nutrition. Now that Ive been in that bodybuilding world, I know how valuable nutrition is. That is my number-one thing, because if my nutrition isnt on point, my trainings not on point, my traveling is miserable, and my everyday life is miserable. Thats how important nutrition is to me now.

It really doesnt. For the first few weeks when you do this for a living, youre super sore, and youre miserable. If I take any time off from doing this, like if I go to a school and train people and then bump, it will affect me. My body is so used to doing this; were professionals and we do this day in and day out and we know what were doing. My body has absorbed all of that.

Once we start saying cant or not able to, those are just excuses.

My training now is scheduled around my traveling. I only train one body part a day. My leg day is on Monday because thats the beginning of my week and Im usually always home on a Monday. Its not that I dont put much effort into the other body parts, but it just doesnt take as much effort to train everything else as it does my legs. Beyond that, I train Monday through Friday, and Ill usually take the weekends off unless I miss a day during the week. I usually dont miss any days, though. Im consistent with everything that I do. I train very specifically for what I do, so I do a lot of mobility training, and I still squat and deadlift. No, I dont do a lot of heavy weights with those because my body doesnt sustain heavy weight that much, but I still like to feel it during those lifts.

I would have to say squatting, because squatting is pretty much a full-body exercise for me. I spend a lot of time doing it. I do a lot of warmups before I get there. I do a lot of singles, and a lot of mobility training for my hips. I front squat and I back squat. Its not a super-heavy weight, but I squat on a 12-inch box all the way down. I do five-second squats. I do a lot of that, because if I dont get that stuff in for some reason, because my schedule is so busy during the week, Im miserable because my body just shuts down. Im older, so my body needs that flexibility. Squatting keeps me moving. Other than that, it would be some back stuff like sumo deadlifts just to get that movement and flexibility in my hips and knees, and it keeps my back strong.

Its those two things that are the most important. If I make excuses not to do them, Ill make excuses not to train at all. Once we start getting older, we start doing that especially in the job that I have. Ive found over the years that guys will say, Hey, Im beat up, so I stopped squatting, or Hey, Im beat up, so I stopped doing back, or Hey, Im beat up, so I started doing only bands.

The next thing you know, theyre doing nothing at all, and now theyre sitting on the couch and theyre miserable because their bodies are attuned to doing that. Thats not me; Im not built that way. Theres something in my brain that will just not allow me to stop doing those exercises. Once we start saying cant or not able to, those are just excuses. Everybody can do it if they want to.

Time has been really good to me. I cant disregard that. I dont feel 58. I just dont. A lot of it has to do with being around my kids. They push me, too, so its not like I can just sit around and do nothing.

No. There is nothing I cant do. I just refuse to say that. That wont even come out of my mouth. I do everything and I will try everything. Im not a person who says, This is my schedule, this is how I do it, and thats just the way it is. Ill try anything. Ill train with bands. Ill train with chains. Ill train with this, and Ill train with that. Ill train with anything, but Ive found what works for me. On Monday I squat. Tuesday is chest. Wednesday is my TV day so its usually arms or something a little easier. Thursday is shoulders. Friday is back, and if I need to do some hamstring stuff on the weekend or something that I didnt get in during the week, Ill just do it then. There is nothing I cannot do. I dont let thoughts like that enter my mind because Ill feel like Im letting myself down.

Yes; I dont do a lot of big stuff or let people dump me on my head. Thats just not a thing for me anymore. I realize that Ive aged a little bit. I also dont do anything off the top rope because that would be too jarring for me, and to be honest I dont want to take anything like that because Im afraid it would mess up my training! *laughs* That goes hand-in-hand with it. I also dont take stuff on my head because I broke my neck in 95, and Im careful with my shoulder because I once tore that in half.

Even though I said I wont do stuff off the top rope, I will do it as long as I have 100 percent trust in the guy thats going to do it to me. Nowadays, a lot of guys just do a bunch of stuff, and they have total disregard for the person theyre doing it to. Theyll just sling themselves on top of people, and thats not the way that I was brought up in the business. That just wont happen. But if Im 100 percent positive that I can trust a guy and that he can do it right, Ill be more than happy to do it.

It would be to get my nutrition on track and ask for help. I didnt do this all on my own. I had help getting me where I am and staying there. Like I said, Im not from the bodybuilding world, but I know somebody whos really good at it. Thats Mike OHearn, and I dont have any problem calling him every single day. As a matter of fact, he just asked me yesterday, Why dont you ever just call to say hello?

Dont be afraid to ask for help, get your nutrition on point, and be very smart with your training. Dont just go in and start slinging a bunch of weight and thinking you need to be the strongest person in the gym. Do stuff that helps you become a better person or makes your body react in the way that you need it to react. I dont need to be a bodybuilder now, but Im very much on that track because I love the results that Im getting, and at 58 I feel better than I did in my 30s. Right now, everything is clicking. Everything is right in line, and if it gets out of line or unadjusted, I have help. I feel part of my big problem before is I would never really ask for help because we as men think that we can figure it out on our own.

I think CT Fletcher said it best when he said he was eating for pleasure and not eating for results. I eat the same things. I finally found the foods that are right for me that process very well, that burn very well, and that do the best for me. That takes patience. That takes time to figure out. For instance, Im a very big white-rice guy.

Also, dont be afraid of carbs. For some reason, people are so afraid of carbs. Theyre really the building block for what we do, especially if youre active and you want everything to be right. Everyone shies away from carbs. Anyone can try any kind of diet on the planet they want to, because if you feel bad and you feel the need to figure things out for yourself that way, go right ahead. What works for me isnt going to work for everybody. Its a very tedious process that takes a very long time. You have to have patience. We cant just change everything all at once, because now you dont know whats working and what isnt working when you have 50 new things youre trying. Youve got to stick with one change at a time and one plan at a time.

Theres also a boring aspect to eating. I dont eat for pleasure. I tried eating like a regular person for about a week and I was miserable. I told my wife I wasnt going to do the meal plan and just eat like a regular guy, and that lasted about two days. And its not like I was eating crazy stuff, but my body couldnt handle it anymore, and I was just miserable. Yes, I do eat things that I like, but its the same things over and over again.

I like to say that Im superhuman, but Im not. I think thats where Mike OHearn comes in. I train with my boys every day when Im at home in Florida, and Mike lives all the way out in L.A. My wife is the greatest person on the planet because she just completely supports me in everything, and this is not an easy life to support. Whenever I feel like Im dragging a bit, shell literally stick me on a plane and send me to Mike for a few days, and I just rejuvenate myself.

Ill train with Mike and those guys at Titan Crew, and its a whole 'nother level. If you cant get into training with those guys, you just need to quit. Its very competitive. Mike is very motivational, and he helps you to get that feeling of wanting to train again.

Yes I get tired of training, and I get tired of traveling, but if I need to Ill just rest for a few hours and then go train. You just have to get it done. You cant make excuses not to. Thats the easy way out. We can all make excuses about what not to do and how not to do it, but the most important thing to do is just to get it done.

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Wrestler Billy Gunn Shared His Training Workout and Diet at 58 - Men's Health

Bryant Stamford| Special to Courier Journal

Malnutrition is common in the elderly, but too often goes unnoticed because you cannot rely on appearances, and the warning signs may be subtle.

Often, the problem of malnutrition in the elderly is ignored because it is dismissed as a natural decline associated with aging. Although some decline with aging is to be expected, symptoms like chronic fatigue and tiredness, loss of strength, unintentional weight loss, depression, etc., may be signs of malnutrition.

The elderly are particularly vulnerable to malnutrition, and a major cause is an American diet. Our typical diet is high in processed foods loaded with saturated fat, sugar, and salt thatprovidelimited nutritional value. In addition, we avoid vegetables, fruits, and whole grains, foods that are the core of a good diet.

If all this is true, why arent we, the general population of all ages, suffering from malnutrition?

The reason is we overeat, meaning that if you eat lots of garbage foods, even though the nutritional value is lacking, you likely can (due to the sheer volume of food intake) cover minimal nutritional needs. Its like the old saying, throw enough mud at a wall and some of it will stick.

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The problem is older folks dont throw enough mud.

Another way of saying this is to point out that at an early age, we decide what we like and dont like to eat, and we settle into a lifelong pattern. As a result, when appetite falls off in older folks, they tend to eat a lot less of the same garbage foods they consumed all through life. In turn, their nutrient intake falls off too far to cover minimal needs.

I grew up in Pittsburgh and when I began to be concerned about health issues and learn about how a bad diet promotes heart disease, I believed the Pittsburgh diet hello, perogies must be the worst diet in the world. That belief was sustained until I moved to Louisville and discovered that the Kentucky diet is a step worse.

Its the Pittsburgh diet fried!

My mother was raised on the Pittsburgh diet and sustained it into her 70s, a time when she began really slowing down. In the past, my mother was always eager to get out and about, but now she had no interest, no get up and go, and her weight was dropping steadily. Anita, my wife and a registered dietitian, recognized the symptoms and sat down with my mom, and analyzed her diet.

Moms eating pattern was etched in stone, scanty food intake with a remarkable lack of variety and nutritional value. We decided to intervene, but my mother is stubborn and was not about to give up her way of eating. As a compromise, she accepted that she would continue to eat her own way, but would drink a smoothie blend Anita concocted for her,loaded with protein and other nutrients, plus lots of calories.

The key was making it taste delicious, like a rich chocolate milkshake. At first, my mother was reluctant, but once she tasted the dominant chocolate flavor, she smiled, and we were off to the races.

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The blend was a huge step up in nutritional value, and we knew if she drank it completely, it would provide virtually all the nutrients she needed for the day, and it didnt matter if the rest of what she ate provided only marginal helpful nutrients. After just a few weeks on the blend, she transitioned back to her old self, with increased energy and eagerness to participate in activities again.

I have written about the blend in the past, and I know from readers that it has been a great benefit to many older folks. Bear in mind that my mothers appetite had fallen way off, her weight was down, and she needed lots of calories, thus a good-tasting liquid she could drink that was loaded with calories and nutrients was the perfect solution. (NOTE: If weight loss is not a problem and you are satisfied with your weight, cut back on some contents of the blend to reduce overall calories.)

A word of caution. Because this blend is loaded, it's best to start with smaller 6-8-ounceportions at a time, perhaps three times throughout the day. Sip very slowly and take a long time to consume. Typically, I would take the first serving to my mother when she awoke late morning, and it didnt take long before she looked forward with great anticipation to her morning fix.

My mother loved chocolate, but any flavoring you desire can work. Also while there are some unusual items in the blend,dont worry, the strong chocolate flavor dominates.

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Add to the blender as follows:

Reach Bryant Stamford, a professor of kinesiology and integrative physiology at Hanover College, at stamford@hanover.edu.

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Tips on how to fight malnutrition in the elderly, recipe ideas - Courier Journal

Kylie Jenner, like her sisters, has never been afraid to step into the spotlight. Jenner has one of the most high-profile Instagram accounts, and is a fashion icon. Jenner just posted a stunning new swimsuit photo on Instagram. In it, she floated on a surfboard in the ocean. She captioned the photo, "Happy girl." How does she stay so fit? Read on to see 5 ways Kylie Jenner stays in shape and the photos that prove they workand to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!

In an interview with Interview Magazine, Jenner revealed that she loves to go hiking. She says that it isn't just a way for her to stay in shape, but also a way of relaxing her. "I like hiking. I used to do a lot of hiking when I wasn't as busy. I had a lot of anxiety when I was younger, so I would just run to this hill path in the back of my mom's house and listen to Jack Johnson. I would listen to Jack Johnson and stare at the sky until my anxiety went away."df44d9eab23ea271ddde7545ae2c09ec

Jenner wants to use her large platform to help others. She has her own anti-bullying campaign, which is based off her experiences with cyber-bullying. "I feel like if I came out and just told my story about bullying, people wouldn't have sympathyand I'm totally okay with that, because people don't need to understand; they just think I'm not a normal person and live this magical life," she tells Interview Magazine. "But I wanted to give other people who have been bullied, and who overcame it to do something amazing, the opportunity to use my platform to bring awareness, to inspire people."

Jenner says that when it comes to her social media presence, she wants to be as authentically herself as possible. She tells Interview Magazine, "I just try not to change and stay authentic. I do feel pressure when I do sexy photo shoots and stuff, or if I want to post a picture I don't know. Because I want to be a good role model, but I also want to be me." Jenner also described an encounter with Lady Gaga that encouraged her to keep going.

Jenner has lived a unique life, and she tells Interview Magazine that she wants to keep living the same way, and have no regrets. "I feel like I'm going to look back and be like, 'Damn, I wish I could've just been a kid and done normal teenage stuff that my friends get to do.' But it also is a blessing, and I've done so many things that most 35-year-old women still haven't done. You can look at anything glass-half-full or whatever."

In 2016, Jenner revealed to E! News that she learned that she was lactose intolerant. This has caused her to limit and cut out dairy in her diet. "I'm working out and I'm eating a lot better," she said. "I didn't realize I was lactose intolerant. I just became lactose intolerant like, this year. And I love cheese and everything so I'm so mad, but it was my year to eat bad. I was like, while I'm young, I might as well. I didn't care about a diet or anything. But now, this last month, I've been working on it just for health reasons only."

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Kylie Jenner in Bathing Suit is a "Happy Girl" Celebwell - Celebwell

Karine Jean-Pierre will become the new White House press secretary when Jen Psaki steps down at the end of next week. Jean-Pierre is currently a deputy press secretary and will take over after Psakis last day, announced to be May 13.

The big announcement and history was made Thursday. In a statement, President Joe Biden said, Karine not only brings the experience, talent and integrity needed for this difficult job, but she will continue to lead the way in communicating about the work of the Biden-Harris Administration on behalf of the American people.

He added, Jen Psaki has set the standard for returning decency, respect and decorum to the White House Briefing Room.

Thats for sure. Psaki has earned rave reviews for the job she has done. Chris Wallace, back when he was with Fox News, called Psaki one of the best press secretaries ever. Psaki will join MSNBC after leaving the White House.

CNNs Kaitlan Collins wrote, Last May, Jean-Pierre became the second Black woman in history to hold the daily press briefing. She has served on the White Houses senior communications team since Biden took office and before that was an adviser to his campaign and chief of staff to now-Vice President Kamala Harris. Jean-Pierre is familiar with her new role. She is often in the room when Psaki briefs reporters, has filled in for her for at the lectern and has also gaggled with reporters traveling with Biden on Air Force One. Recently, she replaced Psaki at the last minute for Bidens four-day trip to Europe amid the Russian invasion after Psaki tested positive for COVID-19 the day before Biden was scheduled to leave.

So now for the history part of this. In a Twitter thread Thursday, Psaki called Jean-Pierre a remarkable woman. Psaki added, She will be the first Black woman and the first openly LGBTQ+ person to serve as the White House Press Secretary. Representation matters and she will give a voice to many, but also make many dream big about what is truly possible.

Psaki also wrote, She is passionate. She is smart and she has a moral core that makes her not just a great colleague, but an amazing Mom and human. Plus, she has a great sense of humor. I cant wait to see her shine as she brings her own style, brilliance and grace to the podium.

CBS News Kathryn Watson writes, Jean-Pierre, 44, was born in France and is the partner of CNNs Suzanne Malveaux. They have a young daughter. She worked for the Biden and Obama campaigns, and has served as an NBC and MSNBC political analyst.

Have feedback or a tip? Email Poynter senior media writer Tom Jones at tjones@poynter.org.

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A new press secretary, interesting reads and notable media tidbits to wrap up your media diet for the week - Poynter

In around 440 B.C., the Greek physician Hippocrates said Let food be thy medicine and let thy medicine be food.

Although treating food as medicine is a highly debated concept, many recent studies have demonstrated the wisdom in this statement and how monitoring food quantity, type, and timing are crucial for good health.

However, what precisely makes up the optimal diet remains controversial. Growing evidence suggests optimal diets may depend on an interplay of health factors, including age, sex, and genetics.

Recently, researchers reviewed hundreds of nutrition studies from cellular to epidemiological perspectives to identify a common denominator nutrition pattern for healthy longevity.

They found that diets including mid-to-high levels of unrefined carbohydrates, a low but sufficient plant-based protein intake, and regular fish consumption were linked to an extended lifespan and healthspan.

Dr. Valter Longo, professor of gerontology and biological sciences at the University of Southern California, and one of the authors of the study, told Medical News Today:

First, diet here is intended as a nutritional lifestyle and not as a weight-loss strategy although maintaining a healthy weight is key. All aspects of the diet are linked to long-term health and longevity.

I am delighted to see this review, Dr. Pankaj Kapah, professor of gerontology at the University of Southern California, who was not involved in the study, told MNT.

Generally when one thinks of a longevity diet, the first thing that comes to mind is what we can add to our diet to live longer. This article is important to raise the awareness that the most striking benefits from studies across species have come from limiting the diet or fasting. Dr. Pankaj Kapah

The review was published in the journal Cell.

For the study, the researchers analyzed hundreds of studies examining nutrition and delayed aging in short-lived species, nutrient response pathways, caloric restriction, fasting, and diets with various macronutrient and composition levels, such as the keto diet.

The studies analyzed nutrition and diet from multiple angles, from cellular and animal studies to clinical and epidemiological research investigating the lifestyles of centenarians.

In the end, the researchers found that the longevity diet includes:

The researchers further noted that, rather than targeting a certain number of calories, diets should aim to keep BMI under 25 and maintain ideal sex and age-specific body fat and lean body mass levels.

Moreover, they wrote that diets should be adapted to individual needsespecially for those over 65to avoid malnourishment. Those over 65, for example, may become frail from a low protein diet.

For those without insulin resistance or obesity, high consumption of complex carbohydrates could reduce frailty in this age group and others, the researchers wrote, as it provides energy without increasing insulin and activating glucose signaling pathways.

The researchers also found that periodic fasting between the ages of 18 and 70 could reverse insulin resistance generated by a high calorie diet and regulate blood pressure, total cholesterol, and inflammation.

A recent study supports these findings. It found that changing from the typical Western diet to one rich in legumes, whole grains, and nuts with reduced red and processed meats is linked to an 8-year-longer life expectancy if started at age 60.

The researchers noted that diets involving calorie and protein restriction were consistently beneficial, whether in short-lived species or om epidemiological studies and large clinical trials.

They further noted that low but sufficient protein, or a recommended protein intake with high levels of legume consumption, could increase the health span by reducing the intake of amino acids including methionine. Methionine has been linked to increased activity in various pro-aging cellular pathways.

When asked how the longevity diet may benefit health from a clinical perspective, Kristin Kirkpatrick, a registered dietitian nutritionist at the Cleveland Clinic and advisor to Dr. Longos firm, Prolon, told MNT:

The diet is primarily plant-based which, based on other similar studies, may contribute to lower risk of chronic conditions such as type 2 diabetes and cardiovascular disease.

Plant-based diets have also been associated with lower inflammation levels in multiple studies. As inflammation is the base of many diseases, this may contribute to the longevity factors as well, she explained.

The researchers conclude that their findings provide solid foundations for future research into nutritional recommendations for healthy longevity.

When asked about the studys limitations, Dr. Longo, Dr. Kapahi, and Kirkpatrick stressed that there is no one-size-fits-all approach. The optimal diet, they say, may differ due to factors including sex, age, genetic makeup, and any sensitivities and intolerances, such as an intolerance to gluten.

Dr. Longo thus recommends people visit a dietician before undertaking a new diet.

Kirkpatrick added that many of her patients visit her when making dietary changes to ensure they are sustainable in the long term.

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Longevity diet: More carbs, fasting, and less protein - Medical News Today

You may be wondering why a balanced diet is important. The simple answer is eating a healthy, balanced diet is a vital part of maintaining good health and helping you to feel your best. While some groups of people, such as athletes, may require additional support by way of the best protein powders to fuel muscle growth, the majority of us can get everything we need by ensuring were eating a healthy and varied range of foods.

A balanced diet supplies the fuel your body needs to work effectively. Without balanced nutrition, your body is more prone to illnesses such as heart disease, diabetes, and cancer. Eating a variety of foods and consuming less salt, sugars, and saturated fats are essential to ensure your body functions at its best.

If your diet isnt balanced and you consume foods that dont provide enough nutritional value, your nutrient levels will start to decline. Research has found that 31% of the U.S. population is at risk of at least one vitamin deficiency. There are many dangers of a nutrient deficiency, including digestion problems, anemia, and skin problems.

In this article, you will learn about what you need for a balanced diet, why a balanced diet is so important, and tips for ensuring you meet your nutritional needs every day.

A balanced diet ideally includes five food groups, Isabel Maples, registered dietitian, and spokesperson for the Academy of Nutrition and Dietetics told Live Science. The individual food groups each supply certain groups of nutrients. One group is not more important than the other - each provides key vitamins, minerals, fiber, and calories. But when one food group is eaten less, then it becomes the weakest link in maintaining balance. More focus on it might help bring the diet back into balance.

The Dietary Guidelines for Americans, set out by the U.S Department of Agriculture (USDA) recommend nutrient-dense foods that provide vitamins, minerals, and other health-promoting components and have no or little added sugars, saturated fat, and sodium.

The core elements that make up a healthy dietary pattern include:

Nutritionist Lamorna Hollingsworth says variety is key when it comes to eating fruit and vegetables. Go for at least five portions of fruit and vegetables a day, she says. Fresh, frozen, canned, and dried all count. Eating a diverse range of plant-based foods is great news for our gut health and microbiome which thrives best when we consume a wide variety - aiming for 30+ different plant-based foods a week is a great target.

The dietary guidelines also advise limiting foods and beverages higher in added sugars, saturated fat, and sodium and limiting alcoholic beverages. The recommended limits are:

The foods we eat have a profound impact on physical and mental health. The scientific connection between food and health is well documented, with substantial evidence showing that following a healthy diet can help people achieve and maintain good health and reduce the risk of chronic diseases.

A balanced diet supplies the nutrients your body needs to work well. Without balanced nutrition, your body is more prone to disease, infection, and fatigue.

According to the Center for Science in the Public Interest, four of the top 10 leading causes of death in the United States - heart disease, cancer, stroke, and type 2 diabetes - are directly linked to diet.

Some evidence suggests a close relationship between diet and mood. In 2016, research published in the journal Appetite found that diets with a high glycemic load may trigger increased symptoms of depression and fatigue. Foods with a high glycemic load include many refined carbohydrates, often found in soft drinks, cakes, white bread, and biscuits. Vegetables, whole fruit, and whole grains have a lower glycemic load.

A healthy diet may help maintain brain health too. A 2015 study published in the journal of Neurology, Psychiatry and Brain Research identified nutrients and foods that protect against cognitive decline and dementia. The researchers found the following beneficial - vitamin D, vitamin C, and vitamin E, omega-3 fatty acids, and fish.

A healthy diet will combine all the recommended nutrients and food groups mentioned, but you need to balance them too.

The plate method is a handy way to remember how much of each food group to eat. Maples endorses the USDAs 'ChooseMyPlate' initiative, which recommends:

But individual needs will vary, so the USDA also provides an interactive tool, 'MyPlate Plan', where you can enter your own details to determine your personal needs.

Hollingsworth believes that proper balance comes when you view food on a spectrum, as labeling foods good or bad may lead to unhealthy restrictive habits. She told LiveScience: It could be argued that a balanced diet that includes healthy and occasional not-so-healthy foods is more important than aiming for perfection with all our food choices.

Taking this approach allows individuals to fuel their bodies with healthy options but also provides a positive place for our mental health too. Having this kind of mindset prevents guilt that could be felt upon eating the occasional unhealthy food.

References

Bird, J., Murphy, R., Ciappio, E., & McBurney, M. (2017). Risk of Deficiency in Multiple Concurrent Micronutrients in Children and Adults in the United States. Nutrients, 9(7), 655. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537775/

Breymeyer, K. L., Lampe, J. W., McGregor, B. A., & Neuhouser, M. L. (2016). Subjective mood and energy levels of healthy weight and overweight/obese healthy adults on high-and low-glycemic load experimental diets. Appetite, 107, 253259. https://www.sciencedirect.com/science/article/abs/pii/S0195666316303221

Strasser, B., & Fuchs, D. (2015). Role of physical activity and diet on mood, behavior, and cognition. Neurology, Psychiatry and Brain Research, 21(3), 118126. http://www.barbara-strasser.at/wp-content/uploads/Neurology-Psychiatry-and-Brain-Research-2015.pdf

U.S. Department of Agriculture. (2020). Dietary Guidelines for Americans 2020 - 2025. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf

Why Good Nutrition is Important. (2018, May 17). Center for Science in the Public Interest. Retrieved April 14, 2022, from https://www.cspinet.org/eating-healthy/why-good-nutrition-important

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Why a balanced diet is important for your health - Livescience.com

If youve been exploring different diets lately, you may have stumbled across the DASH diet and found yourself curious as to what it involves. First introduced in 1997, the DASH diet stands for 'dietary approaches to stop hypertension' (also known as high blood pressure).

High blood pressure affects nearly half of all Americans, and is defined as a systolic blood pressure greater than 130 mmHg or a diastolic blood pressure greater than 80 mmHg, according to the CDC. When left untreated, high blood pressure can cause damage to a range of organs throughout the body and may result in a heart attack or stroke.

The good news is, there are several ways that we can reduce high blood pressure. While investing in one of the best water bottles and upping your fluid intake can certainly help, the DASH diet offers a great nutrition-based way to help reduce high blood pressure without you needing to make any dramatic changes to the food youre consuming.

Focusing on lowering the amount of sodium consumed by encouraging people to eat whole foods, the DASH diet helps people to reduce their consumption of red meat and processed foods (which tend to be high in sodium) and increase their intake of fiber and mineral-rich foods such as fruits and vegetables.

But is the DASH diet suitable for everyone? How does it work? And are there any side effects from following it? Read on to find out.

The DASH diet focuses on reducing consumption of red meat and heavily processed foods that are high in salt and sugar, and increasing the amount of potassium, magnesium and calcium. Potassium, magnesium and calcium are all important minerals in the regulation of blood pressure, as they play a role in the relaxation and contraction of blood vessels. In addition to this, potassium has a purging effect on the sodium in the body, so the more potassium you eat, the more sodium you lose through urine, according to the American Heart Association.

A review in the Journal of the American College of Cardiology found that lowering sodium may be beneficial for those in pre- and stage 1 hypertension (high blood pressure). The study indicated that the DASH diet can be used as a method of intervention to help lower high blood pressure and aid in preventing those with high blood pressure from developing secondary health conditions.

To read more about blood pressure and how our vascular system works, check out our guide to veins and arteries: facts about our blood vessels.

Registered dietician, food therapist and nutrition consultant, Laura Clark, explains the main characteristics of the DASH diet. It's a diet rich in fruits, vegetables, wholegrains, fish, poultry, beans, pulses, nuts, seeds and low fat dairy, she says. The emphasis with the DASH diet is a reduction of meat and processed foods which are higher in salt and sugar. Combining a reduction in salt with the eating of more foods that help to lower blood pressure and protect our arteries. There are no absolute cannots on this diet - it's about getting a better balance towards the foods that have been proven to help and reducing salt intake to under 6g per day.

Increasing your intake of fruits, vegetables and whole grains, as the DASH diet recommends, will help to increase your dietary fiber intake, in turn giving you a sense of fullness and satiety when you eat. Often hunger and lack of satisfaction cause dieters to quit, so its important to help keep hunger low and motivation high.

The Journal of Nutrition investigation into the role of fiber in weight loss indicates that a diet high in fiber can help those with obesity to adhere to a calorie restricted diet. As obesity is often a condition found alongside high blood pressure, decreasing overall weight can be beneficial in helping treat the symptoms of both, and reduce pressure on the cardiovascular system.

For another healthy alternative to the DASH diet, you might want to look at the Mediterranean diet.

According to the CDC, only about 1 in 4 adults (24%) with hypertension have their condition under control, which is quite a scary number considering the number of people in the US who have it. Dietary changes, such as following the DASH diet, may help to keep the condition under control.

Clark explains that the DASH diet has a number of applications, although it started as a diet to help those with hypertension. Originally designed to reduce blood pressure, it also has other benefits for cardiovascular health and has been shown to reduce the risk of stroke, heart attacks and improve cardiovascular health in general due to being rich in cardioprotective nutrients such as fiber, calcium, potassium and magnesium, she says. It's a healthy way of eating suitable for the whole family.

Reducing your consumption of processed foods and opting for more whole foods can help improve your overall health, as it often correlates with a reduction of sodium, saturated fat and sugar in the diet, which can contribute to the development of high blood pressure or associated conditions.

References

Facts About Hypertension | cdc.gov. (2021, September 27). Centers for Disease Control and Prevention. Retrieved April 22, 2022, from https://www.cdc.gov/bloodpressure/facts.htm#:%7E:text=Nearly%20half%20of%20adults%20in,are%20taking%20medication%20for%20hypertension.

How Potassium Can Help Control High Blood Pressure. (2022, April 14). http://Www.Heart.Org. Retrieved April 22, 2022, from https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure#:%7E:text=The%20more%20potassium%20you%20eat,80%20who%20are%20otherwise%20healthy.

Juraschek, S. P., Miller, E. R., Weaver, C. M., & Appel, L. J. (2017). Effects of Sodium Reduction and the DASH Diet in Relation to Baseline Blood Pressure. Journal of the American College of Cardiology, 70(23), 28412848. https://doi.org/10.1016/j.jacc.2017.10.011

Miketinas, D. C., Bray, G. A., Beyl, R. A., Ryan, D. H., Sacks, F. M., & Champagne, C. M. (2019). Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. The Journal of Nutrition, 149(10), 17421748. https://doi.org/10.1093/jn/nxz117

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What is the DASH diet? - Livescience.com

As the spring of 1932 commenced, the Great Depression had Syracuse in its grips.

An estimated 25,000 to 30,000 people, making up more than 6,000 families, were struggling to put their next meal on the table.

(To give perspective to the size of the problem faced by the city and its welfare department, the population of Syracuse in the 1930 census was just over 209,000 people.)

City dieticians, nutritionists and government officials worked on a plan which walked a delicate balance between providing enough sustenance while not putting more strain on Syracuses budget.

The aim of the whole project is to supply, at the lowest possible cost, every dependent of the department of welfare with wholesome and palatable food meeting the recognized dietary standard, was how the Syracuse Journal described the problem on March 31, 1932.

Together they came up with the nine-cent-a-day diet for Syracuses poor, providing about 2,700 calories daily. In todays money, that is about $1.89 in which to feed yourself.

The question many asked was could a person live on less than a dime a day.

Syracuse Mayor Rolland B. Marvin wanted to find out and volunteered to be among the first to try it out.

I do not want to give to the people of the city a diet that I would not use, he said. I will note the effect the diet has on me and will be able to judge whether it is sufficient.

For a week he adhered to the rules of what became known as the Syracuse Diet, often in front of news cameras and reporters.

Soon, households across the country wanted to know more about what became known as the Syracuse diet.

- Mayor Rolland B. Marvin and his family was photographed having breakfast on April 21, 1932. His breakfast of wheat toast, with apple butter, coffee, and the juice of one orange was following in the city's "nine-cent-a-day" diet plan for its poor he was testing. Courtesy of World ArchivesCourtesy of World Archives

On the morning of April 21, 1932, newspaper reporters and photographers strode into Rolland B. Marvins dining room at 1050 Ackerman Avenue to watch the citys mayor, and his family, have breakfast.

He drank a cup of coffee and the juice of one orange, and two slices of wheat toast, on which he spread apple butter, instead of oleomargarine. This, he said, was permissible under the rules.

Marvins children, Kathryn, 8, and Charles, 6, had a similar meal, only they drank milk. This, again, was provided for under the rules.

Fortified by this spartan meal, the mayor rushed for an 8:45 train to Albany.

When he boarded, a reporter asked what Marvin might have for lunch.

I do not know, he replied. I shall wait until I sit down to the table and then consult my appetite. I like either salt pork or soup meat. It may be hard to choose.

At Albanys Hotel Van Eyck, Rolland Marvin had a simple lunch of four griddle cakes, stewed tomatoes and a glass of milk. Once again, reporters and photographers were there to capture it.

During a meeting in Albany, Mayor Rolland Marvin had a lunch of four griddle cakes, stewed tomatoes, and a glass of milk. Technically, the milk was against the rules. Under Syracuse's nine-cent-a-day diet, milk was reserved for the city's children. Courtesy of World ArchivesCourtesy of World Archives

Technically, that glass of milk in Albany was not allowed, milk was reserved for Syracuses children, but it showed Marvins adherence to the diet.

So far so good, he told them. I feel fine. Hungry? Not a bit.

It was the third day of his week-long trial and to this point, Marvin said, he had lost no weight.

The day before, while at an Exchange Club luncheon in Binghamton, Marvin had only a glass of water and a cigarette for lunch; the tempting soup and broiled chicken being served certainly being against the rules.

Marvins diet drew a great deal of attention, and his office was inundated with letters from people across America, looking for help during the Depression.

The publicity given the dietary experiments of Mayor Rolland B. Marvin has considerably increased the mail brought daily to his desk at City Hall, the Herald noted on April 23, 1932.

I would like a menu of the nine-cent diet plan, wrote a woman from Fairchance, Pennsylvania. We are a family of five adults and once child, living on a reduced scale, as only one is working. We are trying to keep out of debt.

My husband is included among the unemployed, a Connecticut woman wrote. I would be glad if you would mail me the menu your wife has used for your meals.

Syracuse Herald cartoonists had some fun when Mayor Rolland B. Marvin started his week-long test of the nine-cent diet in April 1932. At luncheons and dinners, he stuck with the diet or went without eating. Courtesy of World ArchivesCourtesy of World Archives

Syracuse Herald cartoonists had some fun when Mayor Rolland B. Marvin started his week-long test of the nine-cent diet in April 1932.Marvin reported that he actually gained weight after the 2,700-calorie a day diet. Courtesy of World ArchivesCourtesy of World Archives

Another called Marvins diet planning a blessing to thousands of families.

I would be so glad to know more about your nine cents diet and hope you will furnish the information as to how to practice the idea for the question of food seemed vital, Gertrude Bishop, of San Gabriel, California, wrote.

The mayor of Minneapolis wanted to know more about the Syracuse diet for his constituents.

(Once after Marvin had criticized Gov. Franklin D. Roosevelts passing the buck to New York cities for the high cost of the states government, FDR replied, As usual, with regard to any remarks by the Mayor of Syracuse no comment!

Perhaps, columnist Fred Betts wrote, Mr. Roosevelt is afraid that if he replied the Mayor would challenge him to go on that 9-cents-a-day diet.)

Marvin tried to downplay his experiment.

There were too many letters to be answered, he said. Most of the writers seem to think I have discovered a way that any family can cut its food cost to nine cents a day for each individual. That is not the case.

(The city of Syracuse could buy big lots of food at a more reduced cost than a normal family could.)

There was some criticism.

A Utica woman suggested that Syracuse feed its poor on grass clippings.

The plan might be adopted for the unemployed, Phebe Klein wrote, thereby saving money and, at the same time, adding to their time for play and recreation.

At a Communist party rally at Hanover Square on May Day, the nine-cent-a-day diet was savaged, one placard reading:

Let the bosses live in nine cents a day; we demand unemployment insurance.

When his weeks trial was over on April 27, 1932, Mayor Marvin said he had gained two pounds, four ounces.

This clipping from the April 16, 1932 Syracuse Herald gives an idea on the week's worth of groceries given to the city's poor under the "nine-cent diet" plan. Courtesy of World ArchivesCourtesy of World Archives

I am now convinced that it provides proper nourishment, he wrote in a newspaper column for The Associated Press.

A weeks supply of food for a family included two cans of evaporated milk, six ounces of salt pork, 21-and-a-half ounces of soup beef, one can of salmon, and 12 ounces of navy beans. Packages also included peanut butter, carrots, potatoes, cabbage, macaroni, oatmeal, bread, three ounces of coffee, and more.

The diet was to be, the Herald reported, adequate and attractive, and provide a reasonable variation for the citys poor.

On May 19, New York States Department of Health approved Syracuses plan.

That day, after pressure from local dairy farmers and a general distaste for margarine, natural butter was added to the diet.

Laundry and toilet soap were also added to weekly orders. A new City Welfare Nutritionist, Mary Buettner, would create menus and visit families who needed guidance.

It was an all an effort to steer Syracuse through the Depression.

I have been trying to do my level best to direct a course that will save the city from bankruptcy and reasonably take care of the 30,000 men, women, and children now on the relief rolls, Marvin said.

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This feature is a part of CNY Nostalgia, a section on syracuse.com. Send your ideas and curiosities to Johnathan Croyle at jcroyle@syracuse.com or call 315-427-3958.

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Syracuse mayor tests citys 9-cents-a-day diet to feed the poor, kickstarting the Syracuse diet - syracuse.com

How many vegans, according to the joke, does it take to change a lightbulb? Two: one to change it and one to check for animal ingredients. Its funny because it contains a kernel of truth. Everyone evidently knows that vegans seem obsessed with reading ingredient labels. But less well known is the definition of vegan in its entirety and whether it constitutes a lifestyle or merely a diet.

Veganspeople who do not consume anything that comes from an animalhave been around for thousands of years. The Therapeutae, for instance, were an ancient Jewish sect that abstained from all animal foods, and the philosopher and poet Ab al-Al al-Maarr (9731057) avoided animal products and wrote do not desire as food the flesh of slaughtered animals / Or the white milk of mothers who intended its pure draught / for their young, not noble ladies.

But the word vegan was not created until 1944, when six members of The Vegan Society gathered in England and coined it from the first and last letters of vegetarian. According to The Vegan Society, The group felt a new word was required to describe them; something more concise than non-dairy vegetarians. Rejected words included dairyban, vitan, and benevore.

The Vegan Societys definition of a vegan describes it as a philosophy and way of living which seeks to excludeas far as is possible and practicableall forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose; and by extension, promotes the development and use of animal-free alternatives for the benefit of animals, humans and the environment. In dietary terms, it denotes the practice of dispensing with all products derived wholly or partly from animals.

As that definition implies, veganism is not just a diet; indeed, for ethical vegans, it means not supporting any product or enterprise that exploits animals, from drugs that are tested on animals to zoos and aquariums that keep them in captivity. With such an ethic in mind, many vegans regard it as their obligation to speak out for animals by sharing with friends, family, and the public information regarding how animals suffer for food, fashion, experiments, entertainment, and more.

With the increasing popularity of veganism, however, has come an even more holistic and compassionate approach to defining what a vegan is. There is a growing movement that believes that the unity of suffering connects species, races, genders, classes, and religions in a very tangible waythat the exploitation of animals is intrinsically linked to the oppression of humans in its many forms (such as racism, sexism, ableism, and sizeism). For those within this movement, being vegan means advocating for and amplifying the voices of marginalized people as well as animals.

The main difference between vegan and vegetarian is that vegetarians do not eat meat and vegans do not eat anything that comes from an animal: meat, dairy, eggs, and honey. Vegans also do not wear or use other animal products, including leather, wool, silk, feathers and down, and beeswax, and they avoid products tested on animals, such as cosmetics and drugs (although the consensus is youre still vegan if you take necessary medications, whether theyre vegan or not, including the COVID vaccines).

Some vegetarians consume animal products: lacto-vegetarians exclude all meat and eggs in their diet but include dairy products, ovo-vegetarians exclude all meat and dairy but include eggs, and lacto-ovo vegetarians exclude all meat but include dairy and eggs.

Clearly, veganism is a stricter lifestyle choice than vegetarianism, and the vegan movement has given rise to several subsets that go beyond the baseline of avoiding animal products.

More and more, plant-based is being used as a synonym for vegan, especially in food marketing. Are they really the same? No. A plant-based diet consists primarily of plant foods, but a vegan diet completely excludes anything that comes from an animal. So, while plant-based might include ingredients like eggs, dairy, honey, or even a little meat, vegan means the food is entirely free of animal products. Moreover, veganism is a lifestyle, and vegans are likely to extend this to other aspects of their lives, including not wearing anything that comes from an animal or using products tested on them.

Many people today say they went vegan for their health. Indeed, both the American Academy of Nutrition and Dietetics and the British Dietetic Association acknowledge that a well-planned vegan diet is suitable for every age and stage of life. More specifically, a vegan diet rich in whole foods provides the following benefits.

According to research published in the Journal of the American Heart Association, diets that focus on nutritionally rich plant foods can give young adults a healthier heart, lowering their risk of cardiovascular disease by 52 percent. The 32-year study found that even participants who shifted to a plant-based diet as they aged gained heart-protective benefits, regardless of the quality of their original diet. The nutrients found in plant foods have been shown to reduce oxidation, lower inflammation, decrease low-density lipoprotein cholesterol levels, and improve other health outcomes associated with lower heart disease risk.

A study by researchers at Oxford University showed that vegans have a much lower risk of getting some forms of the disease. The 15-year-long study followed 61,647 British adults, of which 18,298 were vegetarian and 2,246 were vegan. They found that overall cancer incidencecompared to meat-eaterswas 11-percent lower in vegetarians and 19-percent lower in vegans. These findings correspond with numerous other studies looking at how diet affects cancer risk, including another one from Oxford University that analyzed data on more than 470,000 Britons and found that people who dont eat meat have a 14-percent lower cancer risk.

It seems that every day new research touts some health benefit of eating vegan. Among the latest good news is that a healthy, whole foods, plant-based diet is linked to a lower risk of developing Type 2 diabetes, which currently affects 450 million people worldwide. The study, carried out by the Harvard T.H. Chan School of Public Health, involved 10,684 participants and sought to identify the benefits of different plant-based diets and explore possible connections between this and the risk of developing Type 2 diabetes, the most common form of the disease. Lead author of the study Professor Frank Hu said that consumption of polyphenol-rich plant foods like fruits, vegetables, coffee, and legumes are all closely linked to a healthy plant-based diet and lower risk of diabetes.

A recent review of studies on the link between diet and hypertension found that compared to people who eat meat, a vegetarian diet lowered the systolic blood pressure by an average of 2.66 mmHg and diastolic blood pressure by 1.69 mmHg. Those eating a vegan diet showed an even greater reduction of 3.12 mmHg systolic and 1.92 mmHg diastolic blood pressure. (Interestingly, subjects eating a lacto-ovo-vegetarian diet, which allows dairy products and eggs, showed no changes in diastolic blood pressure reduction.)

Studies show that following a diet rich in plant-based foods during midlife is associated with a significantly lower risk of cognitive impairmentincluding Alzheimers diseaselater in life. Research on plant-derived antioxidants, for instance, finds they reduce the damage caused by oxidative stress to central nervous system integrity, thereby protecting cognitive ability. Meanwhile, the phytochemicals present in fruits, vegetables, grains, beans, and other plants have been found to reduce the neuroinflammation that can contribute to dementia.

A low-fat vegan diet improves joint pain in patients with rheumatoid arthritis, according to a study conducted by researchers at the Physicians Committee for Responsible Medicine. Rheumatoid arthritis is a common autoimmune and inflammatory disease that causes joint pain, swelling, and eventually permanent joint damage. Certain foods, such as red meat and dairy, cause inflammation, which may make arthritis symptoms worse. A diet based on plants, however, can reduce or even eliminate arthritis pain.

Going vegan is not only good for the animals and your healthits good for the planet. A vegan diet is probably the single biggest way to reduce your impact on planet Earth, not just greenhouse gases, but global acidification, eutrophication, land use, and water use, says Joseph Poore of the University of Oxford and lead researcher on a 2018 report on food production. It is far bigger than cutting down on your flights or buying an electric car, he said, because these only cut greenhouse gas (GHG) emissions.

A growing list of experts agree that adopting a plant-based diet is crucial in the fight against climate change. According to a report from the United Nations Intergovernmental Panel on Climate Change, a global shift toward plant-based diets rich in pulses, nuts, fruits, and vegetables could lead to a substantial reduction of GHG emissions as compared to current dietary patterns in most industrialized countries. Another report found that 57 percent of global GHG emissions from food production come from meat and dairy productstwice those of plant foods.

Clearly, switching to a vegan diet may be the most important step humanity can take to ensure the future of our planet.

For additional resources, check out all of VegNews recipes and our guides to vegan beer, milk, cheese, and much more.

For more about veganism, read:How to Get Iron on a Vegan Diet10 High-Protein Vegan RecipesThe 7 Health Benefits of Not Eating Meat

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What's the Definition of Vegan? Is It a Diet or a Lifestyle? - VegNews

Forget fancy or restrictive diets. It is difficult to follow them for a long time and is not always healthy. Starting today, you will receive weekly menus that will help you create the habit of healthy eating and losing weight.

The menus were prepared by a dietician Victor Machado, columnist at live well. A specialist in behavioral nutrition, he advocates a calm, honest relationship with food, which allows you to lose weight by eating everything (even chocolate!), without depriving yourself of certain food groups or starving yourself.

Below, you will find 5 menus, Monday through Friday, exclusively for UOL subscribers (who are not subscribers can only see the Monday menu, Subscribe to UOL here). UOL subscribers also access a shopping list of the ingredients they will be consuming over the course of the week and a recipe.

On Saturday and Sunday, repeat your favorite meals of the week Wednesday breakfast, Friday lunch, etc.

Since the suggestion is to lose weight while eating whatever you want, you can eat something from the menu for one meal a week (its just one meal, not the whole day, okay?). The suggestion is to leave it to do it on Saturday or Sunday, when we have more social events. Just dont overdo it. Machado instructs: Eat until you feel full, and you dont feel sick.

Foods on the menu without a specified amount can be eaten freely, because they are natural, nutritious products that ensure satiety explains Machado How important is this to Weight loss. If you dont like a particular food, you can eat another from the same group (change fish for chicken, broccoli for cauliflower or zucchini, strawberries for watermelon, potatoes for cassava, etc.) or choose any other meal of the week.

Use vinegar, lemon, herbs, onion, garlic, pepper, and salt to taste to season vegetables (raw and cooked), meat, and fish.

If you have questions about the listings, send an email to [emailprotected], and UOL And nutritionist Victor Machado is ready to answer your question.

subscriber UOL Notification about the publication of weekly menus and nutrition tips can be received directly in the e-mail, only Subscribe to VivaBem . newsletter.

This recipe is on your Tuesday menu, but you can also include it in any other lunch or dinner of the week, in place of a salad or raw vegetables.

Cucumber salad with tahini dressing

This list is based on the average food consumption of a person looking to lose weight. The ideal option is to check all the listings before you go shopping and make adjustments according to your preference. Example: We recommend 1 eggplant and 1 zucchini, but if you dont like eggplant, buy 2 zucchini or another vegetable of your choice (chayote, pepper, green beans).

Avoid wasting! If there is food left in the fridge at the end of the week, you can repeat the meals they go in the following week or adjust the following weeks menu to include these products, as long as you make changes in the same batch.

the fruit

Greens, vegetables, mains, etc.(You can change foods for vegetables of your choice as long as they are from the same group)

Proteins

Albanian

Cereals, flour, etc.(Make sure you dont already have these items in your inventory before purchasing them)

Note: the shopping list does not contain ingredients used as seasoning (onion, garlic, salt, pepper, parsley and other herbs); Buy them as per your preference.

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5 menus to change your diet and lose weight the healthy way - The Catholic Transcript