Category Archives: Diet And Food

The gut health-conscious among us are buzzing about the Hadza tribe, a small group of hunter-gatherers in Tanzania. For the most part, the Hadza eat only food they find in the forest, and because of their diet, they have remarkably healthy microbiomes, which means they have remarkably healthy guts. Seasonal cycling in the gut microbiome of the Hadza hunter-gatherers of Tanzania. Smits SA, Leach J, Sonnenburg ED. Science (New York, N.Y.), 2017, Aug.;357(6353):1095-9203. So all that buzz might actually be for good reason.

But let's back up. What even is a microbiome? Basically, it's the collection of bacteria in our gut that's vital to digestive and metabolic health and the key to a strong immune system. Unfortunately, the low-fiber, high-sugar Western diet has changed our microbiomes so much, we don't have as wide a variety of gut bacteriameaning our bodies are more susceptible to things such as irritable bowel syndrome, food intolerances, metabolic syndrome, gallstones, diabetes, and even chronic depression. The human microbiome: at the interface of health and disease. Cho I, Blaser MJ. Nature reviews. Genetics, 2012, Mar.;13(4):1471-0064.

But not all hope is lost. A recent study looking at the Hadza people showed their microbiomes actually change over time, depending on what they're eating. In the dry season when they snack on things such as berries and honey, their gut bacteria is more diverse, but in the wet season when they eat a lot more meat, their micobiomes look strangely similar to ours. Why? Researchers think fiber might be the key.

We repeat: FIBER. Yep, the same stuff your grandma mixes into water. And this isn't anything new. There's a ton of evidence that fiber has a major impact on gut health, probably more so than kombucha or kimchi (or that probiotic you're taking). Microbes feed on fiber, producing short-chain fatty acids, which have been tied to myriad health benefits, such as reduced inflammation and protection against heart disease. Cardiovascular benefits of dietary fiber. Satija A, Hu FB. Current atherosclerosis reports, 2013, May.;14(6):1534-6242. Bonus: Increasing your fiber intake is way easier (and way cheaper) than flooding your body with fancy probiotics.

Americans consume only about 15 grams of fiber per day. Fiber Intake of the U.S Population.Hoy MK, Goldman JD. Fiber intake of the U.S. population: What We Eat in America, NHANES 2009- 2010. Food Surveys Research Group Dietary Data Brief No. 12. September 2014. Dietary guidelines recommend 25 grams for women and 38 grams for men, while Hadza people average 100 to 150, which means we need to seriously step up our game. This doesn't mean we have to begin hunting and gathering; we can start by reducing the amount of processed food we eat and adding things such as pulses, whole grains, berries, and fiber-rich veggies to our diet.

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Guys, This "New" Hadza Diet Has Actually Been Around Forever - Greatist

NORTON, Mass. Jordan Spieth and Tom Brady have been good friends for a few years now, a relationship that began with both players being sponsored by Under Armour and has grown since.

So much so that Spiethwho will attend Thursday nights New England Patriots-New York Giants exhibition football game with Justin Thomas ahead of Friday's first round of the Dell Technologies Championshipadmitted that he has even tried some of the food that makes up Bradys strict diet.

The verdict?

I know its good for me, Spieth, 24, said of the 40-year-old quarterbacks meal plan that includes such items as Lentil Buckwheat meatballs and avocado ice cream. Im not quite dialed in on the eating as he is. I dont think he was when he was my age, either.

Brady is now, though. So much so that when the two played together at Augusta National last year, Brady brought the items that make up his diet with him.

He had all this stuff at Augusta when all of us were just, you know, having some wine and steak and potatoes. And hes, you know, he shipped all of his stuff into there to have it as snacks and protein powder and all this stuff, Spieth said. Its obviously elongating his career and doing well for him, so Ill do whatever hes doing.

It seems to be working for both. Brady was the MVP of last years Super Bowl, and this year Spieth won the Open Championship and is in contention for Player of the Year honors.

Hes a tremendous guy to have in your corner, Spieth said of Brady. When hes rooting for you, you feel like you just have I keep using the word energy, but you really do feel like you have something else when you get guys like him on your side.

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Jordan Spieth tried Tom Brady's dietand had the reaction you'd probably expect - GolfDigest.com

Bank of America Chicago Marathon

Professional athletes dont get to the top by accident. It takes superhuman levels of time, dedication, and focusand that includes paying attention to what they put in their bellies. In this series, GQ takes a look at what fit people in different fields eat on a daily basis to perform at their best. Heres a look at the daily diet of a sub 2:10 marathon runner.

No athlete diet is created equal. For Olympian and professional runner Diego Estrada, the key to nutrition is about being happy and not stressing over small details. Sure, he could keep count of every calories, log each time he decided to indulge in a Dennys Grand Slam breakfast, or even limit himself from Mexican food, but he would be miserable while doing so, which would make the high-intensity training sessions he endures that much more difficult. Currently in the final stages of training for the Oct. 8 Bank of America Chicago Marathon, he hopes to set a personal best after having to will himself through 20 miles of last years race on a severely twisted ankle; still managing to be the first American to cross the finish line, finishing eighth overall in 2:13:56. We caught up with Estrada to discuss his goal for this years marathon, training, giving into his cravings and more.

GQ: Youve mentioned your personal goal of finishing the marathon in under 2:10. As of right now, do you feel confident in being able to achieve that mark?

Diego Estrada: I think Im light years ahead of where I was last yearand I thought I was ready last year. Now, the key is to not overdo it. Just kind of cruise it in but make sure Im not too rested. I think that, based on how training is going, I think Im right inline for my goal in trying to [finish] in under 2:10.

Does last years finish disappoint or motivate you?

I think it motivated me because there were some obstacles along the way. I stepped on a water bottle six miles into a 26-mile race, so the fact that I finished [was good]. I wasnt satisfied with the time and I wanted better just because I could have finished sixth. I moved up to sixth with about 200 feet to go, and I couldnt put pressure on my foot anymore.

Its not like youre running the local marathon. I dont know when is the next time Ill be top five in a world major marathon and that was a good opportunity. So it just motivates me to make sure that I can reinforce everything in my body, so that Im ready to go mentally, physically and I can try to accomplish my goal in finishing really high in a world major. Theres the Olympics but this is kind of its own Olympics. Its prestigious. Its a world major marathon and if you can medal in one of these, to me, its almost like medaling in the Olympics.

You train in Flagstaff, Ariz. Im not too certain about the climate but how do you go from preparing there to trying to brace for Chicago when the weather can be at its most unpredictable in October?

Flagstaff is at 7,000 ft. So you have to slow down a bit in training than you would here in Chicago. The weather, I think, is very similar. Its very unpredictable in Flagstaff. It goes from 80 degrees to 50, monsoons and thunderstorms. The weather doesnt bother me. When it comes to Chicago, whether its hot, cold, rainy or whatever, it doesnt really concern me. I prepare by dropping to lower elevation. Ive been waking up around 3 A.M., driving around 4, doing these hard workouts down in a place call Camp Verde, which is 3,000 feet and it feels just like sea level. So Im just making sure that Im able to change pace,s and Im not just putting in the effort, but Im actually running the goal pace in training because its one thing for your lungs to have the capacity to maintain.

Its a different thing when you dont have the neuro system and muscles firing. It feels easyonce youre fitto run four 4:50 miles but once you get past 10:15, it just has to come like second nature, like breathing. You cant be sprinting, forcing or trying to get on your toes. It just has to be natural.

While your diet isnt necessarily the strictest, from college to now being a professional, were there any substantial changes you had to make?

In high school, my mom would cook most of the meals. Im Mexican, so these were healthy meals. When I went to college, we had the dining rooms, which was alright, but the remaining years, you have the freedom, money deposited into your account from scholarships. So you start overdoing it with the McDonalds, KFC, and my diet was nasty. I collapsed my lung in college and I still kept my ways. I started getting injured, and it wasnt until my first year as a professional where I saw that the fitness and requirements are at a different bar. I was training really hard because thats all I had to do but the nutrition wasnt there. My body shut down, my cortisone levels were really high and I would have sweaty palms. Basically, my body was saying no more. Even my testosterone and everything else was just dropping.

From then on, its not like I went to a strict diet. I just dont go get fast food anymore. I do consider Potbellys or Subway to be fast food, but its a healthier option. Its weird because I used to love certain burgers, but now Im disgusted. Not to say anything against them and the taste but its a reminder of what I endured when my body shut down. I dont count calories. I eat when I want to eat, which is small meals throughout the day.

If I go to a restaurant, Im most likely going to get a to-go box. Five weeks out, the big thingwhen I ran my first marathon at the Olympic trailsIm normally 135 pounds for my race weight. I dropped down to 120. I was training like an animal. Ive never trained that hard. The training was there but my body had nothing to feed on after 15, 16 miles. You go from glycogen to carbs, and then your body needs fat and there was no body fat there. My body cramped up, I dropped out and I remember going to Chicago last year and it being five weeks out, Coach [Joe Vigil] was on the phone with me every other day making sure I ate enough. So from personal experience with it being five weeks out, I make sure that I overeat. I want to be close to 135 because its hard to keep that weight when youre training so much. I just want to be a little bit fat because I know Im going to need some fat the last six miles.

Whats a typical training day for you?

Lets say its an easy day. Typically, Ill wake up, have a cup of coffee. I cant function without it. Some oatmeal or cereal and then Ill be out the door to run. Ill come back, probably eat a sandwich, banana, or a PowerBar. Ill take a nap, wake up and do the same thing as in the morning. Ill have some coffee, cereal, or oatmeal, go for a run and then later for dinner, Ill have whatever Im craving. Throughout the day, Ill snack on little things. I like pistachios and strawberries. I grew up in Salinas [California], where the agriculture is really big. So I need to have some strawberries.

On a typical workout day, lets say its now when Im dropping down to a lower elevation, I wake up at 3, coffee and then Ill be more specific. Ill have some kind of nutrition bar to make sure my stomach is set; maybe a bagel. Ill make the drive to trainingits like a 50-mile drive. After [training], Ill have a protein shake immediately in my car. Ill probably stop at Dennys and get whatever Im craving because its difficult to eat after a hard session because your stomach doesnt want anything. Ill try to get some breakfast, drive up the mountain, take a nap and then from there, its whatever I can eat.

But I try to up the hydration because Ive made the mistake of thinking Im fine post workout but if the hydration isnt there, it impacts the recovery. The muscles fatigue and youll feel that burn in your muscles longer.

"Towards the end, you need a little bit of caffeine, in my opinion. Not necessarily for the energy boost, but you want your mind to stay sharp. They say that your mind will give up before your body and thats very true in a marathon."

Are there any tweaks or adjustments you make the week of a long run?

I think everyone calls it carbo-loading and they stuff up with carbs. Some of my sessions are so hard; theyre probably as demanding as the marathon itself. I just try to repeat the routine. I dont try to do anything special. Its such a long race and if something goes wrong, say I overload, I might blow up out there. Ive heard stories of people overdoing the carbs and I think Ive found a fine balance where I keep my same diet. It doesnt change that much. Its either Mexican food, pasta, and occasionally some Red Lobster.

Im alone right now. Nobody is with me and Im just training all alone with my dog. Sometimes, Im tired and I just dont want to cook. Thats basically my dietsome seafood, Mexican, and pasta. I keep it the same but the night before, theres got to be some pasta. Its almost like Ill lose my confidence if I dont have some pasta the night before.

Whats your go-tos at Red Lobster?

I usually go with the wood grilled lobster, shrimp, and salmon.

Hydration would seem like the most critical aspect in completing a marathon but what else are you putting into your body throughout 26 miles?

You need calories and carbohydrates. Nowadays, with technology and everything being so advanced, you can drink something that will give you the right amount of energy and carbs, so theres not really much to think about. Every 5K, what Ive been doingwhat I did the first successful one because the first one I did, I just put fluids out there because it was so hotits just been regular fluids. It can be Gatorade or any type of sports drink that your body can handle.

The second stop would be like an energy gel. Every 10K was a gel, but I did make sure to throw in two gels for the last 35K and 40K, which is roughly 23 and 25 miles, just to make sure my body held up. Towards the end, you need a little bit of caffeine, in my opinion. Not necessarily for the energy boost, but you want your mind to stay sharp. They say that your mind will give up before your body and thats very true in a marathon.

As far as recovering after a marathon, are you trying to maintain weight or do you get a couple of weeks to let yourself go?

Its nice if I can put on some pounds and extra weight. Its nice after a marathon, because I can take two to three weeks off and maybe put on five to seven pounds. I think it helps my body. Since high school, some people would see running and look at it as you have to be skinny, but I always think about that human diagram and its all muscular. I always think of that as what you want to be as a distance runner. You want to be muscular and powerful because the lighter you get, the less output you have. If you look at the worlds best athletes, theyre athletically fit. You never see a skinny guy.

Are there any nerves still involved before that starting gun goes off?

I used to get nervous but now I dont. I got to a point, maybe a year or two ago, where I started second guessing myself, questioning why dont I get nervous and do I enjoy it anymore? I think in college, it was all so new to me. Now, I train so hard. My coach is 86-years-old, has a doctorate degree, and hes trained Olympic medalists. If he says Im ready, then Im ready. So, I guess Ive learned to trust the work.

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The Real-Life Diet of Diego Estrada, Olympic Long-Distance Runner - GQ Magazine

This week, a study published in The Lancet further fueled the controversy by strongly challenging the conventional wisdom that the less fat you eat, the better. By closely tracking the eating habits of more than 135,000 people from 18 countries, researchers found that on a global level, diets higher in fat (35 percent of daily calories) are linked to a 23 percent reduction in the overall risk of death compared to diets that are low in fat (11 percent of daily calories). They also found that a higher-fat diet reduced the risk of stroke also considered a cardiovascular event by 18 percent.

Contrary to popular belief, increased consumption of dietary fats was associated with a lower risk of death, said lead author Mahshid Dehghan, an investigator at McMaster Universitys Population Health Research Institute, in an audio interview posted on The Lancet website. The association with lower mortality was seen with all major types of fat, she added, even saturated fat.

RELATED:The Guts of Hunter Gatherers Point the Way to Our Lost Microbial Diversity

The real danger, researchers discovered, is when people replaced dietary fats with large amounts of carbohydrates. According to study data, which included middle and low-income individuals living on five continents, more than half of the world gets 60 percent or more of their daily calories from carbohydrates, and a quarter gets more than 70 percent of their calories from carbs.

While high-fat diets failed to predict mortality, high-carb diets proved to be a killer. Diets where 60 percent or more of the daily calories came from carbs were associated with a 28 percent greater risk of death.

Before you run out and buy a healthy dinner of fried chicken and ice cream, its important to put the new study into perspective. One of the chief motivations for surveying such a large and diverse population was that most current dietary recommendations are based on Western diets. In general, North Americans and Europeans dont struggle to eat enough fat. But the push to limit fat intake in the West doesnt apply to places like China and Africa, where fat intake is low, but carbohydrate consumption is sky high.

"The current focus on promoting low-fat diets ignores the fact that most people's diets in low and middle-income countries are very high in carbohydrates, which seem to be linked to worse health outcomes, said Dehghan in a statement, emphasizing that dietary recommendations need to be tailored for specific communities. For much of the worlds populations that means cutting back on carbs and beefing up on fats.

Current global dietary guidelines recommend that 55-65 percent of daily calories come from carbohydrates and less than 10 percent should come from saturated fat, but again, those numbers were based on studies performed in North America and Europe. The new global data showed that very low saturated fat intake (less than three percent) was much worse for people than a diet where 13 percent of calories come from saturated fat.

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Dehghan and her team recommended a diet thats 50-55 percent carbs and 35 percent fat, including both saturated and unsaturated fats. The researchers agreed that trans fats, the hydrogenated vegetable fats found in some packaged snacks, should be eliminated completely.

Our data provide evidence that moderation, as opposed to very low or very high intakes, in consumption of both fats and carbohydrates is preferred, Dehghan said in her audio interview. Researchers and policymakers should consider this new global evidence, which questions dietary guidelines and challenges the existing thinking on lowering fat to a very low level.

Dehghans paper follows on the heels of another bombshell study based on lost data from the 1960s showing that replacing a diet rich in saturated fat with unsaturated vegetable fats not only doesnt decrease the risk of heart disease, but it increases the risk of death by 22 percent.

Bring on the butter.

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A Low-Fat, High-Carb Diet Is Actually Bad for Your Health - Seeker

If youre among the estimated 8million vegetarians and 1 million vegans in the United States, dont think that you have to stick close to home to maintain a plant-based diet. A growing number of resources online and on the ground, as well as changes in the hospitality industry, are making veg-friendly travel easier than ever before.

I actually believe that travel is more fun as a vegan, said Wendy Werneth, a native Alabamian who has lived in Europe since 1999, first in Switzerland and now in Portugal. For one thing, vegan travel is like a treasure hunt, a fun challenge. At first, I thought Id starve looking for sustenance, but the reality is I find too many things to try them all.

Werneth initially feared that traveling while vegan would be difficult and stressful. During a trial vegan trip to Greece in 2014, she discovered that vegan travel was not only doable, it was enjoyable. Since I had all these fears and misconceptions, I knew that other people out there had the same concerns, said Werneth, who guides fellow travelers with insights and tips at the Nomadic Vegan, a blog for practicing and aspiring vegans.

Here are some trends and tips from Werneth and others.

Get the app: Since HappyCow.net started in 1999 as a primitive website, it has grown to become the worlds top directory of vegan, vegetarian and veg-friendly restaurants around the world. Travelers can use it for advance planning and, while on the road, let HappyCows mobile app steer them to the nearest options.

The Santa Monica, Calif.-based site, with 157,000 registered members who have left more than 212,000 reviews, continues to grow by about 20 percent each year, said spokesman Ken Spector. HappyCows nearly 57,000 listings also include retreats and lodging, bakeries and farmers markets. It recently teamed up with Werneth to publish the sites free guide, 9 Steps for Easy Vegan Travel.

Splurge: High-end hotels, while they might not mention the V-word, are increasingly catering to their vegetarian and vegan customers. Without a doubt, theres more movement in that direction, said Paul Eyers, who with his wife, Caryl, writes the blog Vegan Food Quest, which includes luxury hotel reviews. The couple left Britain for Southeast Asia four years ago and are now based in Cambodia. Youve already got eastern religion and western animal compassion, he said, and now people are turning to veganism because of health and environmental concerns.

Eyers, who also advises properties (and their restaurants) on catering to vegans, says that little things can go a long way. High-end hotels, which usually ask for your preferences ahead of time, should know youre vegan, so they shouldnt leave chocolate on pillows or milk in the fridge, he said. If I go into a room and theres fruit, soy milk and a butter alternative, I know they understand my diet, and that makes me confident in the hotel in general.

Research local cuisine: Even cuisines that have a reputation for being extraordinarily difficult for vegans and vegetarians still dish up plenty of surprises if you dig deep enough, Werneth said. Spain, for example known for its cured meats and seafood has gazpacho, vegetable paella and a huge selection of vegan tapas. France famous for cheese and rich beef flavors has vegan specialties such as socca, a savory pancake made from chickpea flour that is hugely popular in the southern part of the country.

Researching vegan options, she said, offered her a new way to approach different cultures and cuisines, many of which she explores in her recently published book Veggie Planet: Uncover the Vegan Treasures Hiding in Your Favorite World Cuisines. For instance, she said, there are a lot of what I call accidentally vegan dishes in the Greek cuisine because of religious restrictions in the Greek Orthodox Church.

Network: Werneth, Spector and Eyers all recommend that travelers research destinations before traveling, including connecting with local vegans via such outlets as Facebook, Couchsurfing, Airbnb, Meetup, local blogs and vegan restaurants and festivals.

State your needs: Once at your destination, introduce yourself as vegan wherever you stay and eat. When confronting a language barrier, Spector recommended using Google Translates photo scanner (for menus) and also showing pictures of veg-friendly dishes. In case you run out of options, bring your own vegan snacks and a stash of vitamins and also carry containers, plastic bags and minimal eating utensils to set up your own kitchen.

Above all, the experts say, bring an open mind and an open heart, staying curious, respectful and positive, especially when eating fully vegan is not possible. The whole point of the vegan movement is to create a more peaceful and compassionate world, Werneth said. I think its counterproductive to negatively focus on those small things that might not be vegan. Id rather that 98 percent of what Im eating is vegan and that Im setting a positive example in the hopes that that is going to encourage more people to give veganism a try. Thats going to help a lot more animals in the end.

Book a vegan tour: Donna Zeigfinger, who is celebrating 20 years of running Greenearth Travel in Cabin John, Md., recently pored over her notes to prepare an anniversary timeline. Wow, has it gotten so much easier to find vegan options, she said. Still, some people think theyre going to starve to death if they travel vegan and theyre freaked out. Thats where I come in.

About 40 percent of Zeigfingers work these days is arranging custom vegetarian and vegan-friendly trips. For the rest, she collaborates with vegan tour and cruise companies with jaunts to destinations including Indonesia, India, Croatia, Italy and Ireland. Closer to home, shes offering a package-deal trip to the Pittsburgh Pirates vs. Baltimore Orioles baseball game on Sept. 26 for PNC Parks first vegan event.

Werneth, meanwhile, next year will lead tours in Italy and Portugal with Veg Jaunts and Journeys, a new company based in Asheville, N.C., whose trips often include vegan cooking classes and festivals, as well as visits to vegan-friendly stores. Owner Kim Giovacco also offers customized travel planning.

Pick veg-friendly destinations: HappyCow recently released its first Top-10 list of vegan-friendly cities worldwide determined by number of offerings, population density and the staffs impression of the overall vegan-friendliness of the city. Winners, starting with first place, are: Berlin; Los Angeles; Warsaw; Taipei, Taiwan; New York City; Singapore; London; Tel Aviv; Portland, Ore.; and San Francisco.

I think Europe has seen the most tremendous growth, Spector said. Berlin has had a massive explosion, and of really high quality. In Warsaw, Poland, I had some of the best vegan food Ive had in Europe. They have two vegan sushi restaurants that are phenomenal. Im even speaking at a vegan event in Kiev.

Spector, a frequent visit to the District, noted that the Washington area has considerable room for growth, but he praised several spots, including HipCityVeg, NuVegan Cafe, Shouk and Sticky Fingers Sweets & Eats.

HappyCow has been invited to dozens of vegan fairs and festivals around the world, which Spector said are growing in number and size. I remember going to vegan events with 200 or maybe 500 people; now its up to 30,000, he said. Im going to vegan event in China; theyre expecting 35,000.

Daniel is a writer based in the Netherlands. Her website is bydianedaniel.com.

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How to stick to your vegetarian or vegan diet while you're traveling - Washington Post

Welcome to Ask Eater, a column from Eater New York where the sites editors, reporters, and critics answer specific or baffling restaurant requests from readers and friends. A new question and answer will run every Thursday. Have a question for us? Submit your question in this form.

Hi Eater,

I'm looking for a birthday dinner for two at a steakhouse that is diet-friendly. Were both on Weight Watchers, but we eat everything. Im going to Quality Eats already for a girlfriends birthday a few weeks earlier, so have ruled that out. Anywhere in Manhattan or Brooklyn is fine. Any suggestions?

Yours,

Svelte Carnivore

Hi Svelte,

If its meat you crave, New York City is certainly full of it. Its true, though most classic steakhouses drown the sides and baste the beef in (glorious) butter. Heres my workaround: Korean barbecue.

I already hear your protest: But do Korean barbecue spots really care that much about the meat? Well, let me tell you about Cote. The newish, upscale Flatiron restaurant bills itself as a Korean steakhouse, taking pride in its dry-aging room in the basement and meat sourced from respected local vendors.

Cotes large menu looks like one from a more traditional American steakhouse, with steak tartare and shrimp cocktail appetizers, meats sold by the cut, and an array of side dishes. But look closer, and youll find that shrimp cocktail has a gochujang cocktail sauce, and those meats are accompanied by banchan and kimchi stew. It is precisely those Korean spices that infuse the food with so much flavor, rendering butter unnecessary.

Plus, Korean barbecue is so much damn fun, making it a perfect birthday occasion. I hope you enjoy, and HBD!

Stef

16 West 22nd Street, New York, NY 10010

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What's a Diet-Friendly Steakhouse That's Still a Treat? - Eater NY

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A healthy diet not only does a body good; it can nourish your brain as well.

Remember to include omega-3 fatty acids in your diet, which may lower your risk of Alzheimer's disease, researchers have found.

Theres so much evidence this type of fat is good for you, NBC News medical contributor Dr. Natalie Azar vowed to find more ways to incorporate it into her routine.

I decided today, I think Im going to start, she said.

Small things that can make a big difference in your diet Play Video - 3:20

Small things that can make a big difference in your diet Play Video - 3:20

You can find omega-3s in oil that collects in the fatty tissue of cold-water fish, like salmon, mackerel, herring, lake trout and sardines, or in plant sources, such as walnuts.

If you're a fan of salmon, remember to opt for the wild-caught Alaska kind, which has the least contaminants. Its available from late spring until early fall.

Small ways to boost energy, get healthy skin and reboot your brain Play Video - 4:10

Small ways to boost energy, get healthy skin and reboot your brain Play Video - 4:10

Omega-3 fatty acids are good for your heart, too: They reduce the risk of abnormal heartbeats, reduce your triglyceride levels, slow the growth rate of plaque in your arteries and lower blood pressure, the American Heart Association says. AHA recommends eating fatty fish often a staple in the diets of people who live long, healthy lives at least twice a week. Eating a handful of walnuts every day could have similar benefits, experts say.

Follow A. Pawlowski on Facebook, Instagram and Twitter. For more simple tips to improve your life, sign up for our One Small Thing newsletter.

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Reboot your brain by adding 1 healthy fat to your diet - Today.com

Warren Buffett celebrated this his 87th birthday Wednesday, with help from (or in spite of) McDonald's (MCD) , Utz, See's Chocolates, Dairy Queen and Coca-Cola (KO) .

The Oracle of Omaha has an estimated net worth of more than $70 billion, ranking him among the top five richest men in the world. Yet, the Berkshire Hathaway (BRK.A) (BRK.B) CEO's private life has been defined more by comfort than conspicuous spending. He still lives in the same home he bought in 1958 for $31,500, which amounts to little more than $260,000 in 2017 dollars.

"My life couldn't be happier," Buffett said a Berkshire Hathaway shareholder's meeting in 2014. "In fact, it'd be worse if I had six or eight houses. So, I have everything I need to have, and I don't need any more."

However, what Buffett eats is just as interesting as how he spends his money. In 2015, in a lengthy discussion with Fortune, Buffett noted that he is "one-quarter Coca-Cola." While he only owns 9% of the Coca-Cola company itself, he says that a quarter of the estimated 2,700 calories he consumes each day come from the five Coca-Cola products he drinks each day. That includes original-recipe Coca-Cola consumed at work and the Cherry Coke he drinks at home.

Buffet will have a Coca-Cola with a breakfast of potato sticks made by Utz of Hanover, Pa., and will occasionally sub in a bowl of ice cream. However, Buffett has also stated in the HBO documentary Becoming Warren Buffett that he also pops into a local McDonald's each morning for breakfast. Before he ventures out, he tells his wife how much money to put in a cup in his car and, in exact change, buys breakfast based on how the stock market is performing.

"When I'm not feeling quite so prosperous, I might go with the $2.61, which is two sausage patties, and then I put them together and pour myself a Coke," he told director Peter Kunhardt in the documentary. "$3.17 is a bacon, egg and cheese biscuit, but the market's down this morning, so I'll pass up the $3.17 and go with the $2.95 [sausage, egg and cheese]."

This isn't a habit he restricts to breakfast, either. When he took Microsoft founder Bill Gates to lunch a few years ago, he decided on McDonald's as the venue. The result made it into Bill and Melinda Gates'2017 annual letter.

"Remember the laugh we had when we traveled together to Hong Kong and decided to get lunch at McDonald's?" Bill wrote. "You offered to pay, dug into your pocket, and pulled out coupons!"

But Buffett's diet doesn't make him cheap. In fact, it's cost him quite a bit of money in the past. Buffett bought See's Candies for $25 million in 1972 not just because he saw potential in it, but because he loved its nut fudge and peanut brittle. Buffett bought Dairy Queen for $585 million in 1997 not just for its low overhead and growth potential, but because he enjoys it himself.

"What I usually get is a sundae," Buffett told Yahoo Finance."I get the small sundae for the ice cream and the extra large sundae for the topping. So I mean, I just smother in the cherry topping and then pour a lot of nuts on it."

In fact, if you go to Omaha, you can visit Buffett's McDonald's, Dairy Queen and favorite steakhouse, Gorat's, and eat like a billionaire for less than $50. But should you? Last year, through journalist Andrew Ross Sorkin, a Berkshire Hathaway investor questioned Buffett's investment in Coca-Cola, saying it contributes to roughly 137,000 deaths a year from diabetes, 45,000 deaths from heart disease, and a few more thousand a year from cancer. A year earlier, Bill Ackman said Buffett's investment in Coca-Cola was immoral.

Buffett's answer? "There's no evidence that I will any better reach 100 if I had lived on broccoli and water," he said.

That doesn't necessarily mean that eating 2,700 calories of fast food, soda and snacks will get you to 87 years old.

Jessica Weneger, a registered dietitian in Buffett's hometown of Omaha, notes that it's difficult to hand out blanket nutrition recommendations without knowing Buffett's other eating habits, his medical diagnosis and what his current exercise plan looks like. Based on Buffett's own estimate of 2,700 calories per day, Wegener says that there is always a concern that it could lead to weight issues and obesity, which in turn can lead to chronic disease. She also says that high caloric content could also simply be a byproduct of unconscious overeating.

"I believe that no one can follow a diet of food that they don't like," Wegener says. "I would suggest decreasing total intake of higher calorie and saturated fat foods by eating smaller portions of his current favorites and add more fruits and vegetables to go alongside to balance out his less nutritious food choices. I would also discuss how he feels to find out if his diet could be effecting his overall health and wellness."

Buffett has made attempts to explain his high-sugar, high-salt diet in the past. In 2015, for example, he told Fortune, "I checked the actuarial tables, and the lowest death rate is among six-year-olds. So I decided to eat like a six-year-old. It's the safest course I can take." However, when a writer from Fusion attempted to eat like Buffett -- including his dinner favorite of chicken-fried steak with mashed potatoes and a strawberry malt -- she was sickened after one day. Omaha dietitian Wegener notes that dietary habits vary widely by individuals and that what works for Buffett, or even those who follow the kale trail and turn green just looking at what he eats in a day, won't necessarily work for others.

"For those people who use the excuse that Warren Buffett does it, I would encourage them to assess their current health, how they feel, their relationship with food and to not compare themselves to anyone, as no one has the same genetic make up that they do, unless they have an identical twin," Wegener says. "Each person needs to follow the plan or type of eating style that works best for them."

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Thanks to all of the research and documentaries we have at our disposal that discuss vegan and vegetarianism, more people are becoming aware of the many health benefits your body can reap simply by going plant-based. I recently made the switch myself, and in addition to better digestion, clearer skin, and having more energy than I've ever had before, my PMSsymptoms have thoroughly improved. Of course, everywoman's menstrual cycle is unique, so how a vegan diet affects your period will depend on your individual body, and ultimately, how you take care of it in this new lifestyle.

Bottom line: There's a huge difference between eating meat and not. Meeting thenecessaryvitamins and nutrientsthrough fruits, vegetables, and legumes can be a challenge after consuming meat for so long. It's mostly trial and error, but it's more important now than ever to pay close attention to what foods you'reputting into your body.

Whitney Tingle and Danielle Duboise, co-founders of Sakara Life, tell Elite Daily,

Period irregularities are caused by hormone imbalances, so relying on nutrient-dense foods (like plants) is a great way to fight period pains and mood swings.

Instead of Advil, pop some vitamin E-rich almonds or dark leafy greens, which contain magnesium.

Not getting your period is a sign that something is off internally, but amping up your nutrition offers a natural solution to combat imbalances.

Similarly to how eating a square of dark chocolate might ease your period cramps, eating the correct variation of plant-based foods can greatly benefit your body during that time of the month.

Nationally renowned women's health expert Jennifer Wider, MD told POPSUGAR,

Many women who adopt a plant-based diet have touted the benefits when it comes to their monthly cycles. They describe lighter periods, less PMS symptoms including, mood swings, cramps, and even bloating.

The first thing I noticed after switching from meat-eater to plant-based was my otherwise heinous PMS cramping had dwindled. I still experience subtle pain, and my bowel movements are still plentiful, but I'm no longer cowering in fetal position for seven days straight.

And that water-retention baby I'd be carrying prior to, throughout, and post-period? It shrunk! Normally, I blow up like a balloon on my period, all thanks to the water weight as well as the salty-sweet cravings I give in to. Because I'm eating predominantly natural sugars, leafy greens, and less animal product, the swelling has gone down.

Dairy products, especially, can play a role in PMS symptoms hitting an all-time high. Beta-casein protein found in cow's milkcan cause serious cases of inflammation, which triggers physical PMS symptoms. So if you're not sold on going completely plant-based, it's definitely worth it to at least cut back on dairy.

And as for your actual flow, bleeding might be lighter than usual.

Dr. Prudence Hall, founder of The Hall Center in Santa Monica, CA, tells Elite Daily,

All of our hormones are derived from cholesterol, so we need to have adequate amounts of healthy fats in our diet that can ensure that we can make those hormones.

If we consume a diet that's primarily plant-based and mostly grain-based, that will negatively affect our menstrual cycle (by causing hormone disregulation with symptoms like moodiness, cramps, irritability, feeling emotional, and bloating).

Oftentimes, a plant-based diet turns out to be a simple carbohydrate diet, and that's not good for our hormones. It can cause inflammation, increase PMS symptoms, cause bloating, etc.

There is absolutely nothing wrong with adopting a plant-based diet, as long as you are getting the necessary vitamins and nutrients every human body needs to thrive. That being said, there are ways to take this lifestyle to an extreme and, as a result, put both your menstrual cycle and body at risk.

It all comes back to making sure all of the essential vitamins and nutrients are accounted for. In order to do this, it might be beneficial to review what you ate on a daily basis, take notes, do your research, and figure out what you're getting enough of, and what's missing from your diet. It should be easy to supplement from there.

Missing a period can be normal (stress, a vigorous fitness routine, or pregnancy could all be contributing factors), but generally, it's a red flag that shouldn't be ignored.

Oftentimes women who follow a strict vegan diet have a lowbody mass indexand depleting estrogen levels, which causes their menstrual cycle to significantly lighten up or disappear altogether. Coming from a woman who has had her period for over 14 years, this partially sounds like grounds for celebration, butwhen you get down to it, it really is a scary thought.

To lead a trulyhealthy lifestyle, whether you prefer for it to include animal meat or not, it's important to eat enough of the right foods. That means consuminghealthy fats, protein, and enough calories to sustain your energy throughout the day. Make sure all are accounted for, and it shouldn't be a problem.

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By Janice Putnam / Special to the Times-News

There are benefits to healthy eating. In 2014, University College London conducted a study that found that eating seven or more servings of vegetables and fruit each day decreases your risk of death by 42 percent. Wow! There are many diet fads that guarantee quick weight loss. However, eating healthy isnot a diet trend or fad its a lifestyle.

Lets take a quick look at some recent diet trends and fads. Remember, you should always check with your health care provider before making changes to your diet.

Cleansing

The theory behind cleansing is that eating or drinking certain foods will cleanse your body. However, your body naturally cleanses itself. Your kidneys filter waste and then excrete the waste in urine. Your liver also removes toxins.

Several celebrities have their own cleansing diets. Foods included in the diet cleanse are low in important nutrients such as protein, calcium and Vitamin D.

The best way to keep your kidneys and liver healthyis by avoiding excess sugar and high fructose corn syrup, limiting alcohol, and by maintaining a good weight.

Detox

It is believed that the body needs to detox to rid itself of toxins in order to cleanse, repair and replace worn-out cells. Detox promotes eating certain foods while avoiding others. A guest doctor on a popular daytime talk show stated that 10 detox foods need to be consumed. They include but are not limited to green leafy and cruciferous vegetables, cold water fish and chicken, berries, and lemon water. A detox dietalso eliminatesfoods such as milk and other dairy products, eggs, gluten, sugar, soy, soda, and alcohol. Like cleansing, the detox diet also has several important nutrients missing, such as calcium and Vitamin D.

Raw foods diet

The raw foods diet suggests eating raw foods is healthier than eating cooked foods. Raw foods include fruits and vegetables, nuts, seeds, and sprouted grains. Some raw foods diets may suggest raw eggs, milk and meat. Raw meat can be dangerous as it increases your risk of foodborne illness from bacteria such as listeria, salmonella and E. coli.

The theory behind eating raw foods suggests that cooking destroys nutrients. However, cooking may increase the nutrient availability in foods by increasing lycopene. Lycopene is an important antioxidant that may prevent certain diseases such as cancer. Cooking foods also helps decrease foodborne illness by destroying bacteria. Also, for those who have dental needs, raw foods are sometimes hard to chew.

It is important to properly clean raw food. Some foods are at higher risk of contamination such as sprouts, raspberries, green onions and lettuce. Pregnant women, elderly and those with a compromised immune system should not follow a raw food diet. As with all diets, before eating a raw food diet consult with your physician and work with a dietitian to help replace missing nutrients. In addition, when consuming raw food, drink plenty of water to avoid a bezoar. A bezoar is a solid mass of indigestible material that may accumulate in the digestive tract and cause blockage.

Alkaline diet

The alkaline diet promotes the idea that your body works better when its slightly alkaline. However, your body maintains the correct pH of 7.35-7.45, which is slightly alkaline regardless of the diet. Fruits and vegetables are allowed on this diet along with soy, nuts, seeds and legumes. Foods not allowed include dairy, meat, grains, processed foods, sugar, alcohol and caffeine. Major nutrients are also missing in this diet, including protein. Research has not found any health benefits in eating an alkaline diet. Before eating an alkaline diet,you should consult with your physician.

Gluten free

A gluten-free diet excludes foods that contain gluten, a protein found in foods such as wheat, barley and rye. Extensive label reading is required, and the missing B vitamins need to be replaced in this diet. Fruits and vegetables, meat, poultry, fish that is not breaded, and dairy are allowed in a gluten-free diet.

Some people who follow this diet say it helps with energy, brain fog and chronic fatigue as well as with aches and pains. Mainly people who have been diagnosed with Celiac disease or as gluten-intolerant should follow this diet. Check with your physician before deciding to try a gluten-free diet.

Atkins, South Beachand Weight Watchers

All three are long-standing diet plans that promote healthy eating by focusing on certain foods in varying amounts. As with all diets, check with your physician before trying these diets. They can help determine what is best for you.

If you have questions about fad diets or the latest diet trend, contact your physician or a registered dietician who can help you find the healthiest eating plan for you. Happy eating!

Janice Putnam is a nutritionist with the Alamance County Health Department.You can reach her at 336-570-6474 or at janice.putnam@alamance.nc.com.

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