Category Archives: Diet And Food

By Bunmi Sofola

THE lives of everyone watching their weight were recently thrown into disarray when a leading food expert claimed that far from making us thinner, diet products containing artificial sweeteners may actually be responsible for weight gain.

For many of us, low-fat versions of our favourite foods yoghurt, fizzy drinks, spreads,biscuits, crisps and cheesemake us feel we can safely indulge in a little of what we want without piling on the pounds, by swapping natural sugars (at 40 calories a gram) for sugar substitutes that have just two calories.

But although chemical sweeteners were once thought to be the holy grail for dieters and diabetics, opinion has started to turn against them. So have we been misled for years about the ability of sweeteners to help us reduce our waistlines? Yes,says Professor Susan Swithers, who analysed scientific data from the past five years to produce her findings. Consuming artificial sweeteners not only adds to weight gain but, over time, is generally responsible for an increase in bad health out comes, says the professor, who is based at Purdue University, Indiana, in the US.

Our research followed people of different ages and weights (many werent overweight at the start), and those who drank a lot of diet sodas and other artificially sweetened foods were found to suffer Type 2 diabetes, heart disease and stroke more often, and they tended to be more overweight. But Gavin Partington, of the British Soft Drinks Association, argues that Professor Swithers findings run contrary to decades of scientific research. So, whos right? Heres what experts say you need to know.

What are artificial sweeteners?

Unlike naturally occurring sweeteners such as sucrose (sugar) and fructose (fruit sugar), artificial sweeteners are synthetically manufactured to be non-nutritiveso they contain few or no calories. Five artificial sweeteners are permitted for use in the UK; aspartame, saccharin, acesulfame potassium (known as acesulfame K), cyclamate and sucralose.

Will you pile on the pounds?

Several studies show consuming low-calories artificial sweeteners makes people more likely to pile on weight than reduce it, according to Joanna BIythman,Britains leading investigative food journalist and author of: What To Eat. Our

bodies are designed to process natural foods, so expect calories along with a sweet taste, she says. So rather than helping us consume less sugar overall, by interfering with our satisfaction signals, artificial sweeteners cause us to crave even more

sweet food. A US study showed that while people who drank one to two cans of full-sugar fizzy drinks a day increased their risk of becoming overweight or obese by nearly 33 per cent over seven to eight years, those who replaced them with

diet alternatives had a 65-per cent risk. When you eat normal sugar, your taste buds tell the brain sugar is on its way,

says personal trainer James Duigan, of Bodyism, the celebrity London gym. So when the body receives a low-calorie artificial sweetener instead of sugar and the calories dont reach the stomach, the body is confused! Some sweeteners are

even thought to change hormonal activity, which can cause you to hold on to fat and lead to weight gain. Telling people to drink diet sodas could backfire as a public health message, Professor Swithers says. (The message to limit sugar

intake needs to be expanded to limit intake of all sweeteners, not just natural sugars.)

Do they give you a sweeter tooth?

Saccharin can be between 200 and 700 times sweeter than sugar, says James Duigan. Consuming a lot makes fruit and other naturally sugary foods cease to seem sweet, causing you to develop an even sweeter tooth. A sweet taste also

increases your appetite. A US. study two years ago found non-calorific sweeteners encouraged animals to eat more calorie-rich, sweet-tasting food, making them gain weight.

Are they bad for you in other ways?

A popular nutritional therapist, Dr. Marilyn Glenville is the author of Fat Around The Middle, and a specialist in womens health. She has serious concerns about ourconsumption of artificial sweeteners, and particularly about aspartame, one

of the most widely used chemical sweeteners, which is deemed safe by the European Food Standards Agency. It is 180 times sweeter than sugar and can

lead to pinge eating and cravings. Its also been linked to mood swings and depression because it alters levels of the brain chemical serotonin, says Dr. Glenville. There are also concerns that aspartame might be addictivepeople

who drink three to four cans of diet soft drinks every day, or regularly chew sugar-free gum, may experience withdrawal symptoms if they try to stop.

She always advises patients to avoid food or drinks containing artificial sweeteners and to check the small print on ingredients even with non-diet foods. Independent

studies on lab animals have suggested artificial sweeteners can pose serious health problems, including neurological issues, memory impairment and decreased liver function. Aspartame is one of the most researched ingredients I can think of,

says nutritionist Ian Marber. (And while some schools of thought believe it is carcinogenic, there is no proof of that. However, it taxes the liver and increases blood fat levels, which can lead to heart disease, diabetes and stroke risk, as well as weight gain.) Some research has even linked the consumption of artificially sweetened food and drinks to migraines and premature birth.

Are natural sugars better for you?

Nutritionist Ian Marber says there is a widely held belief that naturally occurring sugars, like

honey or agave syrup, are healthier than white sugar. But that isnt necessarily the case, he says. Natural sugars are not harmless. I see people who wouldnt touch a can of Coke, cover their breakfast in organic agave syrup. Too much of any sweetener can make you gain weight).

Any healthier alternatives?

James Duigan believes xylitol and the plant-based sweetener stevia are the best options. His tip for anyone trying to cut back on the sweet stuff altogether?

Cinnamon. Its a wonder ingredient, he says. (It tastes great, reduces cravings for sweet stuff, and helps regulate your blood sugar levels. I stir it into my coffee

and eat it on yoghurtyou can add it to your breakfast porridge.)

Full-sugar or diet drinks?

JAMES DUIGANS advice is to steer clear of fizzy drinks completely. If you want a healthy drink to quench your thirst, you cant do better than a long, cool glass of water, he says.

Original post:
Watch it! Artificial sweeteners can make you fat - Vanguard

Lose weight by eating more fat it almost sounds too good to be true. But followers of the ketogenic food plan claim it not only works, it can revolutionise the way you eat.

Although the keto diet as its known has been hailed as being extremely effective for weight loss, its not without its share of controversy.

Those who subscribe to a keto-based food programme eat a diet thats significantly higher in fat this is offset by a major reduction in carbohydrates which is understood to put the body into a metabolic state called ketosis.

In essence, nutritional medical expert Fiona Tuck explained to Today TonightAdelaide, the body burns fat to use as fuel.

Right now the diet being touted as the hot new way to strip unwanted kilos with celebrities including Guy Sebastian crediting their success to following the high-fat food regime.

But is the diet a safe way to sustainable weight loss? Fiona Tuck breaks it down.

An extreme keto diet is made up of 75 per cent healthy fat, 20 per cent protein and just five per cent carbs, which means limited fruit and vegetables, she said.

While she said the food plan would work for quick weight loss, its not one she thinks is beneficial long term.

We have to be very careful not to take the body into an extreme case of acidosis (caused by an overproduction of acid in the blood) because that can actually be life threatening or fatal.

However Ms Tuck does believe the diet can be followed safely, if carb levels are increased to 50 or 100 grams.

She also advocates for following a dietary plan that includes a wide range of fresh foods.

You could not be getting enough of those brightly coloured fruits and vegetables which could put us at risk of nutritional deficiency, she warned.

For some the health benefits of following the keto diet have meant a surprising turn-around in how theyve been able to manage chronic health conditions.

As reported previously byDaily Mail Australia, Queensland woman Kim Fletcher claimed she lost 50 kilos by following the high fat food plan, and was able to put her auto immune condition into remission.

She explained that at the height of her illness, her weight had tipped 120 kilograms but a chance sighting of an article in a local paper on the benefits of the diet sparked her interest.

Fifteen months later, shes shed 50 kilos following a high fat, low carb food plan and said shes never felt better.

Ive gone from a size 22 to a size 10; Ive been able to even start shopping for new clothes, she said.

Its a long way from being bedridden and unable to leave the house.

Go here to see the original:
Ketogenic diet loved for fast results, but does it work? - Gears Of Biz

By Mary Elizabeth Dallas

HealthDay Reporter

THURSDAY, Aug. 25, 2017 (HealthDay News) -- What you eat, or don't eat, affects the mix of germs in your digestive tract, new research indicates.

Thousands of microbial species thrive in the human intestine, helping people digest fiber and make vitamins and other molecules. They also help strengthen the immune system and protect against potentially harmful bacteria, Stanford University School of Medicine researchers say.

The rise in farming some 15,000 years ago dramatically changed the human diet, the researchers noted. And in just the last 100 years, people have become increasingly sedentary and less likely to consume fiber-rich whole grains, fruits and vegetables.

Antibiotics, cesarean sections and other lifestyle changes have also helped shift the composition of microbes in the human gut, the study authors added.

To see how "progress" may have affected microbial diversity, the researchers examined seasonal changes in the gut microbes of the Hadza in Tanzania -- one of the world's last remaining traditional hunter-gatherer populations.

The Hadza rely primarily on meat, berries, baobab (a fruit), tubers and honey. The researchers found their gut bacteria different and more diverse than the gut bacteria of those living in the cities of industrialized countries.

"The 100 to 200 Hadza sticking to this routine will possibly lose it in a decade or two, maybe sooner. Some are using cell phones now," senior study author Justin Sonnenburg said in a Stanford news release.

"We wanted to take advantage of this rapidly closing window to explore our vanishing microbiota," said Sonnenburg, an associate professor of microbiology and immunology.

Stool samples from the Hadza showed their mix of gut microbes changes with the seasons and their diet.

The significant modifications made to the human diet over the past 10,000 years could help explain the loss of diversity in the germs residing in the typical modern digestive tract, the study suggests.

"Surviving hunter-gatherer populations are the closest available proxy to a time machine we in the modern industrialized world can climb into to learn about the ways of our remote human ancestors," Sonnenburg said.

"Our own microbiota can change significantly from day to day, or even within hours, in response to what we've been eating," said Sonnenburg. "Fiber's all that's left at the very end of our digestive tract where these microbes live, so they've evolved to be very good at digesting it. The Hadza get 100 or more grams of fiber a day in their food, on average. We average 15 grams per day."

The findings were published Aug. 25 in the journal Science.

WebMD News from HealthDay

SOURCE: Stanford University School of Medicine, news release, Aug. 24, 2017

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Human Gut Germs Dictated by Diet - WebMD

Published 5:51pm, Saturday, August 26, 2017

Letter to the Editor: Plant-based diet, fewer children key to sustainable future

Dear former Vice President Al Gore:

At Friends of Animals, we laud Al Gore for his work on climate change, one of the most pressing issues of our time.

However, after seeing the An Inconvenient Sequel: Truth to Power, it would be more appropriately called the Inconvenient Half Truth.

In your efforts to give a voice to the truths of the climate movement that climate is changing due to human activity you focus on a shift to clean energy as the best way to solve the crisis, and thats not the whole truth.

For the climate movement to reach a tipping point, you have to address the fact that animal agriculture emits at least 18 percent of greenhouse gas emissions measured in carbon dioxide. In the U.S. the primary greenhouse gases emitted by animal farms have 20 times and 300 times the global warming potential of CO2 startling when you consider that 115 million pigs and 33 million cows are slaughtered in the U.S. every year.

And what about human overpopulation? Humans are the most overpopulated animals on the planet. Period.

The carbon legacy and greenhouse gas impact of a child is almost 20 times more important than some of the environmentally sensitive practices people might employ their entire lives.

Friends of Animals is not anti-children; it is pro family planning and reducing the number of children we have voluntarily.

You address the powerful utility and mining lobbyists fighting against solar development and lament President Trumps decision to withdraw the U.S. from the Paris Climate Agreement.

While those are obstacles to a sustainable future, there is nothing that can stop people from choosing a plant-based diet, having only one child, adopting a child or having no children at all. They are achievable call to actions. The government cant repress what people choose to put on their plates.

A combination of plant-based diets, smaller families and renewable energy is the trifecta of climate change to propel us into a sustainable future. And thats the whole truth, and nothing but the truth.

Priscilla Feral

President, Friends of Animals

Darien

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Letter to the Editor: Plant-based diet, fewer children key to sustainable future - New Haven Register

I want to be the Paul Newman of the fashion world, jokes Jennifer Fisher the jewelry designer Barneys and Net-a-Porter carry her architectural pieces whos now set on conquering the condiment industry. Fisher, a skilled home cook, started making her own seasoned salts and gifting them to editors. When it became this crazy phenomenon on Instagram, she launched a spinoff business, and as of this month, Fisher sells two salts, with plans to expand into hot sauces and salad dressings. This week, while vacationing in the Hamptons, she created a build-your-own-burger bar for her family, and ate lots of local corn. Read all about it in this weeks Grub Street Diet.

Thursday, August 17Every morning, I wake up to my daily coffee-with-almond-milk delivery from my husband, Kevin. I stick to Califias barista blend or New Barns barista almond milk, or my favorite Nespresso Lungo Coffees. This will be the first of approximately two to three per day. Afterward, I always take my vitamins.

Im a huge-breakfast person. I wake up starving every morning and am genuinely excited to eat a huge breakfast. Its my favorite meal of the day, partially because I eat whatever I want, and also because some days, its the only meal I get to actually cook for myself, so I know exactly what is going into it.

Today, it was two organic eggs scrambled with a ton of chopped fresh dill. Right now, Im in the city, so they were Vital Farms pasture-raised eggs. Sometimes, Im lucky and my friends Wes Gordon and Paul Arnhold will drop eggs from their farm in Connecticut, Thistledown Farm. I used to have my eggs delivered from Laura Ferraras farm every Monday morning, but sadly, that service has been discontinued. There is nothing like farm-fresh eggs.

I normally have a piece of gluten-free toast with breakfast. My favorite is Whole Foods 365 Prairie Bread (found in the frozen section) it has the closest resemblance to a seeded multigrain bread with a lighter base. Today, it was toasted well and topped with Kite Hill chive cream cheese and avocado, and a dash of my JF Universal Salt that I created and started to sell this year on our website.

Lunch at work is normally a family affair, and we eat together depending on the day. Wednesday is Family Lunch, where we all vote on what kind of cuisine and where to order from. Favorites include: Rubirosa pizza, Edo sushi, and Evas Health Food. Today, I packed for my trip to Amagansett (we rented a friends house for the last two weeks of the summer), cleaned out my kids camp bags, and organized while our house in the city is under renovations. I ran by Bliss Bowl to grab one of my favorite to-go meals: a make-your-own organic-brown-rice bowl with egg, tofu, and a ton of veggies with their spicy gochujang sauce.

Given that we were moving to Amagansett the following day for the summer, I picked up Dirty Bird for dinner. They make the best organic rotisserie chicken, and everyone in my family likes different parts, so its perfect. My daughter, Drew, is a drumsticks and dark-meat girl, while my son, Shane, and Kevin are breast guys. I love the wings, and being the mom, I get whatever is left over. Im not a huge chicken fan, so this says a lot that I love it so much. They make a great wedge salad, and I love the mashed potatoes with the skin on (not on the program). The kids love making their own chicken-and-rice bowls, so I always make a big batch of organic jasmine rice, and they go to town on their own.

Friday, August 18This morning was a huge rush to get out of the house and on the road for Amagansett, so I used the opportunity to clean out the fridge of all veggies, and made a huge dairy-free pepper-jack scramble with a ton of herbs. We added hot sauce, and I threw the leftover open bag of organic tortilla chips under the broiler, and we had breakfast nachos with all of the last ripe avocados, freshly sliced jalapeo, and what was left of my last red onion.

Our travel day to Amagansett was very long, and we had to make multiple stops on the way out to the house. Lunch was eaten in the car. For the kids, I packed fresh toasted Murrays Bagels with mozzarella and cracked-pepper turkey sandwiches, along with their favorite La Esquina tortilla chips. I try to sneak in fresh veggies whenever I can, and included a chopped veggie mix of cucumbers, carrots, and red peppers, each packed with their own miniorganic Caesar dipping containers.

Kevin and I were so busy, we snacked on sriracha-rice snacks and fruit. We did a giant grocery run in Amagansett, and by 5 p.m., everyone was starving from the trip. For dinner, we grilled skirt steak and local corn and had taco night, per the kids request. The corn is so good out here in the summer, it doesnt need any seasoning on it, but the kids love a make-your-own-Mexican-corn bar, so I put out crumbled Cotija cheese, organic butter, and Caesar dressing (we prefer this to mayonnaise on our corn), chili powder, and JF Universal Salt. They brushed the corn with their choice of topping and it was gone in seconds. I find when its a make-your-own style, its more fun for the kids, and they experiment with more veggies. On the taco bar tonight, I had finely shredded napa cabbage, a fine chop of white onion and cilantro, fresh pico de gallo, chopped avocado, and a choice of favorite hot sauces with shredded Colby-Jack and queso fresco. I also made a fast Mexican white-jasmine rice with white onion, chili powder, some tomatoes, and jalapeos. This is another way to sneak in tomatoes for kids, they dissolve in the rice and give it a great color and flavor.

Saturday, August 19For our first Hamptons breakfast, I was in the mood for poached eggs post morning yoga. We had leftover Mexican pico, homemade beans, and a ton of avocado. Siete Foods was kind enough to stock my house with my favorite Paleo tortillas, so I made a fast poached huevos rancheros with a cassava-and-chia tortilla. Ive tried a ton of GF products and Siete Foods almond-flour tortilla is my favorite. I made an almond latte and sat out on the deck while I ate my breakfast.We went to town to stock up on fresh cheese from Cavaniolas (get the Bethmale and Abbaye de Belloc, if you only eat sheep and goat cheese), with figs and Innas Fresno-chili jam. Were having a BBQ on Sunday, so Im stocking up on all of the essentials. I marinate my own Feta, so I picked up what I needed for that, and baby back ribs.

We dropped the kids with friends and came back to settle in at the house. Lunch was poolside. I made a simple chopped green salad of romaine and arugula, with green onion and a homemade Dijon vinaigrette. It was so warm, I wasnt in the mood for much else.

Dinner was easy. We went to town and picked up fresh shrimp, striped bass, and fresh corn from Balsam Farms, as well as a simple homemade quinoa salad with farm-stand tomatoes and herbs.

Sunday, August 20We did a very early beach walk with our dog, Tito we are trying to get him used to the water and it finally worked today! Breakfast was coffee, and by the time we were done, it was time to collect the kids, so breakfast was a wash. For me, skipping a Sunday poached egg never happens, so the Hamptons must be working on distracting me.

Not going to lie, there is something about a full fridge of fresh food that you have personally curated that makes you want to hibernate and not go out to eat, which is exactly what we did.

We went to town to shop and came back with fresh local striped bass from Stuarts for date night. We grilled it simply with lemon, and I made a fast chimichurri with grilled corn and ros. The chimichurri was amazing on the grilled corn with queso fresco and JF Curry Salt. Clean and fast.

Monday, August 21Every time I eat fish for dinner, I wake up starving so I made a big batch of double-poached eggs for myself and Kevin, threw them on top of fresh multicolored heirloom tomatoes from Balsam Farms with a ton of fresh chives, and served them with very toasted (I love almost burnt) GF toast points. We made our coffee and sat on the front deck to enjoy a morning of freedom.

Our friends came out from the city to visit, and we opted to go to Duryeas in Montauk to watch the eclipse. Best decision ever. People were hanging in front playing boccie ball, and inside it was actually very quiet. We went with crab claws, oysters, shrimp, grilled lobster, and the amazing house salad. The fries at Duryeas are my favorite, aside from the Odeons. They are light and crispy, and you never feel like you ate anything oily after. This could be from the amount of Rock Angel consumed, but whatever. Best lunch ever.

We decided to make grilled fresh Mediterranean chicken burgers for lunch after the kids returned. Chicken burgers may seem boring, but this recipe will change any ground-meat dish of yours forever. We made a huge build-your-own-burger station for the kids. All you need is yellow and red farm-stand tomatoes with a bit of red onion, and you are set.

Tuesday, August 22For breakfast, everyone requested farm-fried eggs with my JF Curry Salt, fresh avocado, and tomatoes on toast. I always fry my eggs in organic salted butter, drizzle with olive oil, and add a liberal amount of my salt and coarse cracked pepper.

We went back to Montauk for dinner with our friends and kids at the Crows Nest. I love the roasted beets and the meze platter. The crab tagliatelle is famous there, and I always have to have a couple of bites, but this time, I opted for scallops. We stopped at Johns Drive In for ice cream, and I had a chocolate-peanut-butter cone. It made my stomach hurt from the dairy, but it was totally worth it. When we got home, everyone wanted the beef version of my burgers, so we made a fast batch of late-night grass-fed, salt-and-pepper burgers with Martins potato rolls (I never toast mine). Sipped a late-night Casa Dragones on the rocks, which I chilled and topped with fresh lime.

Read more:
Jewelry Designer Jennifer Fisher Loves a Big Breakfast - Grub Street

Eating a diet high in salt significantly increases the risk of heart failure, scientists have warned after a major 12-year study.

Speaking ahead of a presentation to the European Society of Cardiology in Barcelona, Professor Pekka Jousilahtiof Finlands National Institute for Health and Welfare, put it simply: The heart does not like salt.

According to the World Health Organisation, an estimated 2.5 million deaths a year could be prevented if people reduced their consumption of salt to its recommended level of 5g.

Most people eat well in excess of this, anything from 80 to 140 per cent more than they should, according to the WHO.

Prof Jousilahti said their study found that eating more than 13.7ga day of sodium chloride doubled the rate of heart failure.

High salt intake markedly increases the risk of heart failure, he said.

This salt-related increase in heart failure risk was independent of blood pressure.

People who consumed more than 13.7g of salt daily had a two times higher risk of heart failure compared to those consuming less than 6.8g.

Experts are divided on how much salt people can or should eat. The NHS, for example, recommends no more than 6g a day, slightly above the WHO limit.

ProfJousilahti said optimal daily salt intake was probably even lower than 6.8g, the lowest level they used in their study.

While humans do need salt, he said the physiological requirement was for about 2g or 3g a day.

Studies in larger, pooled population cohorts are needed to make more detailed estimations of the increased heart failure risk associated with consuming salt, he added.

High salt intake is one of the major causes of high blood pressure and an independent risk factor for coronary heart disease (CHD) and stroke, he said.

In addition to CHD and stroke, heart failure is one of the major cardiovascular diseases in Europe and globally but the role of high salt intake in its development is unknown.

The study followed 4,630 women and men aged 25 to 64 in Finland over 12 years. Samples of their urine were tested to gauge their salt intake.

The researchers divided the subjects into five groups based on their salt intake; the low-salt group consumed less than 6.8g a day and the highest had more than 13.7g a day.

Over the course of the study, 121 men and women developed new heart failure.

When the results were adjusted for age, sex, study year and area, the group consuming the most salt were 2.1 times more likely to develop heart failure and the group who ate the second highest amount of salt between 10.96g and 13.7g were 1.7 times more likely.

According to the WHO, consuming less than 5g a day helps to reduce blood pressure and risk of cardiovascular disease, stroke and coronary heart attack.

The principal benefit of lowering salt intake is a corresponding reduction in high blood pressure, it says.

Member states of the WHO have agreed to reduce the global populations intake of salt by 30 per cent by 2025 because of the health benefits.

The NHSs website says food with more than 1.5g of salt (the equivalent of 0.6g of sodium) per 100g should be considered high salt, while 0.3g (0.1g sodium) per 100g is considered low.

It warns that 75 per cent of salt in our diet comes from bread, breakfast cereals and ready meals before any salt is added at the table.

A diet that is high in salt can cause raised blood pressure, which currently affects more than one third of adults in the UK, it says.

High blood pressure often has no symptoms, and it is estimated that in England about one in every three people who have high blood pressure dont know it. But if you have it, you are more likely to develop heart disease or have a stroke.

Cutting down on salt lowers blood pressure, which means that your risk of having a stroke or developing heart disease is reduced.

It includes a list of foods that are usually high in salt, such as anchovies, bacon, cheese, gravy granules, olives, pickles, prawns and soy sauce.

But the NHS site also warns pasta sauces, crisps, ready-made sandwiches, sausages and ketchup can have large amounts.

Even dissolvable vitamin supplements and painkillers can contain up to a gram of salt in each tablet.

Excerpt from:
High-salt diet can double your risk of heart failure, finds study - The Independent

When you see the same ideas repeated over and over, they can start to sink in. Without ever fully connecting the dots, I started avoiding hummus and stocking up on coconut oil. My thinking (and eating habits) also got Paleo-washed in other ways. These are some examples of the ways the Paleo trendwhich emphasizes eating what our cavemen ancestors didinfluenced my perspective on nutrition:

These shifts snuck up on me gradually, though, and I rarely considered the drawbacks of these beliefs. If anything, I thought I was simply staying current with the latest and greatest nutritional wisdom. Even as I increased the number of skin-on chicken thighs and raw milk cheeses in my fridge, I was sure that my diet was far healthier than what most Americans were eating: I shunned fast food and highly-processed fare, and I lived by food activist and author Michael Pollans edict that you shouldnt eat anything your great grandmother wouldnt recognize. I ate a lot of farmers market vegetables cooked in plenty of butter. (Here are 7 things you should be buying at the farmers' market but aren't.)

But all the while, unbeknownst to me, my cholesterol was creeping up. Way up.

MORE: 12 Foods That Lower Cholesterol Naturally

I was shocked in May when my doctor brought up cholesterol-lowering medication after a blood test that showed my LDLthe bad cholesterolhad reached 187. She gave me six months to get my number down; if it hit 190, she'd put meon prescription medication.

This was right around the time the American Health Association issued a strongly-worded advisory about saturated fat, based on a review of the best and most up-to-date research. The gist was that saturated fat, in spite of recent media reports to the contrary, is still terrible for heart health.

After several years of headlines claiming that butter was back and that beef is a wholesome whole food, this warning was confusing, to say the least. Arguments discrediting the report cropped up all over the internet. (Buying 100% grass fed beef can be tricky. Here's your ultimate guide to avoiding the fake stuff.)

But with my own heart health on the line, I decided to fully embrace conventional wisdom and follow the AHA's advice. It seemed like the safest bet. I bid bye-bye to my stash of virgin coconut oil and grass-fed ghee and started following the tried, true, and unsexy advice about how to reduce cholesterol and improve heart health.

MORE: Surprise! These 6 Foods Are Great For Your Heart

Back to basicsOvernight, my diet went from vaguely Paleo-ish to mostly vegan. Though the AHA doesn't specifically recommend a vegan diet, I wanted to go as far as possible to cut saturated fat and cholesterol (translation: meat and dairy) from my diet.

For the next two months, I ate as many cholesterol-lowering foods as possible, including the very thingslike oats, whole grains, beans, fruit, and soythat have been sworn off by much of the low-carb crowd. (Here are 6 slow cooker oatmeal recipes that will make your mornings a breeze.)

I gave up eggs for breakfast, favoring almond butter or avocado on sprouted wheat toast, oatmeal, or tofu scrambles. I quit cheese, milk, cream, and yogurt cold turkey. And I have eaten virtually no meatonly the occasional piece of wild salmon. (That's less than the twice-a-week the AHA suggests we eat fish, but as much of the good stuff as my budget allows.)

Here's how to know if the fish you eat is sustainable:

This approach to eating might sound dreary to some, but I actually love this food. I grew up vegetarian, so Ive never had hang-ups about needing meat to be satisfied with a meal. Ive reunited with some of my all-time favorite stapleshummus, tofu, pasta. (Make crispy pan fried tofu with these easy directions.) Before my cholesterol diagnosis, in the sway of the low-carb cult, my relationship with these ingredients had grown complicated. Now I felt free to love them again.

MORE: The Beginners Guide To Going Vegetarian Without Getting Sick

Within a few weeks, I was feeling better. I had more energy, for one thing. During stricter stints on a Paleo-style plan, I would wonder why my arms seemed so heavy during yoga classes or why I didnt want to walk anywhere. Without enough carbs, I felt weak and drained. It was only when toast came back into my life that I made the connection.

The most surprising part of the whole experience for me was that I lost weight while eating a substantial amount of pasta, bread, and beans. I had come to believe that this was impossible; that carbs are the enemy of weight management. Within a week, my stomach wasnt bloated for the first time in ages and my skin looked bright and clear. I thought the infernal Whole30 cleanse had a monopoly on these kinds of results?

Im not a patient person, so I wasn't willing to wait six months for a new round of blood work to confirm what I was already feeling. I scheduled new tests after only 8 weeks, not expecting too much. I just thought a little movement in the right direction would be the encouragement I needed to stick with my new plan. (If you're over 50, make sure you schedule these 5 blood tests.)

When the results came in and I saw I had dropped my LDL by a shocking 35 points, I was as proud of anything as Id ever been in my life. After being told repeatedly by my doctor and others that the high cholesterol was likely genetic, I felt like I had some agency over my own health again.

MORE:Exactly What One Woman Ate To Get Off Her Cholesterol Meds

My HDLthats the good cholesterolwas up 11 points as well. At 152, my LDL remains in the borderline high range. Id like to get it under 129 so I can move into the near optimal territory. And at this point, I have the information and tools I need to do just that.

I know there are many paths to well being and many ways to put together a healthy diet. Certainly, weve all heard testimonials from the Paleo camp about positive health outcomes, and I have no reason to doubt these stories. But for me, it's clear that a plant-based diet is the foundation for good health.

Continued here:
I Ditched The Paleo Diet And Lowered My Cholesterol 35 Points - Prevention.com

If youre suddenlyhearing the word Hadza a lotespecially from your gut-healthy friend who turned you on to apple cider vinegarand is basically your probiotic conciergeheres why.

It turns out, we could all stand to learn a lot, gut-health-wise, from the Hadza people in Tanzania, where a few hundred of them live as hunter-gatherers, only eating what they find in the wild.

Because of the highly processed Western diet, were losing important bacteria varied microbes that keep our well-being in check.And according to a new study, paying close attention to theHadza diet could help us get it back.

After comparing 350 stool samples collected from the Hadza withones from 17 other cultures, researchersnot only found that the Hadza peoples bacteria was muchmore diverse than those found in samples from theWestern diet, but it also differed season to season, depending on what they were eating.

The Hadza get 100 or more grams of fiber a day in their food, on average. We average 15 grams per day.

While they ate mostly meat and tubers in the dry seasons, they ate more berries and honey in the wet seasonsand each season had a specific set of gut bacteria. Whats interesting, though, is that thedry-season microbesthat disappeared in the wet season, for instance, returned for the following dry season.

What does this mean for Americans? Our range of gut bacteria isnt nearly asdiverse, but researchers think this study shows what were missing might not be lost forever. Since the Hadza people have beenable to re-harnesscertain microbes depending on what they were eating, a shift in our diets could work the same way.

I think this finding is really exciting, Lawrence David, PhD, told NPR. It suggests the shifts in the microbiome seen in industrialized nations might not be permanentthat they might be reversible by changes in peoples diets.

Not to worry, this doesnt mean you need to quit your day job to take up thehunter-gatherer lifestyle.You might just have to up your intake of fiber.

Fibers all thats left at the very end of our digestive tract where these microbes live, so theyve evolved to be very good at digesting it, Justin Sonnenburg, PhD, professor atStanford University, said in a statement. The Hadza get 100 or more grams of fiber a day in their food, on average. We average 15 grams per day.

Along with upping fiber, its also a good idea toonly eat minimally processed foods andalways have in-season fruits and veggies on hand, Samuel Smits, PhD, professor at Stanford University, told Seeker.

That extra bacteria will give your gut a nice boostand when our microbes arehappy, were happy.

Try this gut-friendly ice cream float for dessert tonight. And be careful that youre not doing these three everyday things that can destroy your microbiome.

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Why the Hadza Diet is being touted as gut-health #goals - Well+Good

MISSION, KS--(Marketwired - Aug 25, 2017) - (Family Features) When it comes to advice about healthy living, there are opinions nearly every place you turn. Unfortunately, a great deal of that information is based on fad diets and trendy workouts that may deliver quick results but don't promote a sustainable, healthy lifestyle.

The medical community generally agrees that slow and steady is the way to win the race toward healthy living. Adopting a broad set of healthier habits can deliver results over time and foster a new way of living that promotes your overall health and wellbeing.

Aim for balance. A diet that combines healthy levels of protein and carbohydrates from all the food groups is the surest way to deliver your body the vitamins and nutrients you need for optimal health. The Dietary Guidelines for Americans call for an eating plan that is centered on fruits, vegetables, whole grains and reduced-fat dairy foods, rounded out by lean meats, poultry, fish, beans, eggs and nuts for protein. When planning your meals, be sure to limit saturated fats, trans fats, cholesterol, sodium and added sugar.

Know when to say when. Building a healthy lifestyle is about more than eating the right foods. It also means keeping your calorie count in check. That means keeping the amount you eat and the portion size in mind. Work with your doctor or a nutritionist to determine your body's true caloric needs, which can vary depending on numerous factors such as your age, activity level and overall health. Then get smart about the portion sizes that will help you stay within those parameters. Initially, you may want to weigh out portions but soon you'll be able to recognize and adjust your portions on sight.

Set your body in motion. Increasing your activity level not only helps burn calories and boosts your metabolism, it also helps tone your muscles and improve overall body condition by promoting healthy blood flow. The exact amount of exercise you need will vary depending on your goals, age and physical ability. You may need to work up to the optimal level, which according to the Centers for Disease Control and Prevention is 150 minutes of moderate activity or 75 minutes of vigorous activity a week for most adults.

Replace what you lose. A strong workout may help you shed calories, but it also can deplete your body of essential fluids. Staying hydrated is crucial to keep your body functioning properly, from regulating your body temperature to providing the lubrication your joints and muscles need to keep you in motion. Rehydrating during and after exercise is important for getting the most out of your workout. For example, try incorporating an electrolyte beverage, such as Propel Electrolyte Water, which helps replace what is lost in sweat and supports hydration by stimulating thirst and promoting fluid retention. The 10 flavors contain no calories and provide B vitamins to support metabolism as part of a daily diet and antioxidant vitamins C and E. Learn more at PropelWater.com.

Give yourself a break. Most experts agree it's OK to indulge and enjoy your favorite treat occasionally. Skipping a day at the gym won't end your efforts either. The key is to make those allowances an exception rather than the norm, skipping one day instead of three or eating a sliver of pie, not a giant slice. Rewarding yourself within reason is a good way to stay motivated and create a sustainable healthy lifestyle.

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Healthy Living Habits that Work - Benzinga

This week, lets take a look at omega fatty acids and try to put some clarity around these essential fats. We have all seen a fair amount of information regarding omega 3 fatty acids and the importance to our overall health to get enough omega 3s in our diet. Omega 3 fatty acids are just one aspect of fats in our diet.

First, lets look at what makes up a fatty acid. Now without getting too deep into chemistry, there are three primary types of fatty acids: long-chain, medium-chain and short-chain. What defines these guys are the number of carbon molecules that make up the fatty acids structure. Carbon molecules also change how the human body utilizes these fatty acids and establishes them as either healthy or perhaps not so healthy for your diet.

There is one particular fatty acid to be avoided. Trans fatty acids, often referred to as trans fats, are created by manufacturers through the hydrogenation process to solidify liquid oils. These fatty acids are nasty for your health and found in many everyday food products. The primary reason oils are hydrogenated is to increase their shelf life and work as a food preservative.

But what about omega 3, omega 6 and the even less talked about omega 9 fatty acids? Healthy fat is essential for normal growth and development and can build on a persons overall nutrition wellness. As discussed in prior articles, low-fat, fat-free and no-fat-ever diets which have vilified fats with a broad brush is just not a healthy dietary plan for humans.

Healthy dietary fat provides energy, protects our organs, maintains cell membranes and helps the body absorb and process nutrients. Even better, it helps the body become very good at burning fat. Many times when you are working with a dietitian regarding weight-loss, they recommend at least one-third of your calories come from healthy dietary fat.

Another point regarding most fats is they have two essential fatty acids, linolenic and linoleic acid. These cannot be synthesized by the body and must be obtained from a food source. These essential healthy fats that are found in plant foods are used to build omega 3 and omega 6 fatty acids. Omega 3 and omega 6 fatty acids are essential for the proper functioning of all tissues of the body.

Omega 3 fatty acids are needed in our diet for optimal nutrition and health. Since omega 3 fatty acids do not synthesize in the human body, we must rely on getting enough through the foods we eat. The best sources of omega 3s are cold milled pure flax, raw pumpkin seeds, chia seeds, raw walnuts and wild salmon. A tablespoon of cold pressed virgin coconut oil taken with the seeds aids in omega 3 absorptions.

Omega 6 fatty acids, like omega 3 fatty acids, cannot be synthesized in the human body, so again we must rely on food sources to keep our levels up. Unfortunately, if you consume a lot of corn or vegetable oil, you are likely getting too much omega 6 in your diet. If you eat healthily and avoid processed oils, your best sources of omega 6s are hemp hearts, sesame, sunflower and raw almonds. Omega 6 plays an important role in immune system support and blood pressure regulation.

Omega 9 fatty acids are considered an unsaturated fat and are common in both vegetable and animal fats. Omega 9 fatty acids are specifically oleic acid and considered a non-essential fatty acid since the human body can synthesize omega 9 from many of the things we eat on a daily basis. The most common food source of omega 9 fatty acids is olive oil and nut oils. In moderation, omega 9 fatty acids help support brain and heart function.

We need healthy fats to be included in our daily nutrition to maintain the right balance of omega 3-6-9. Recently, it has been found that some omega 3 and omega 6 in pill form are substandard and even mildly toxic. Be sure if you take the supplement route, buy quality products.

Many people ask Can I take too much omega fatty acids? and the answer is yes. The daily recommended amount is 0.3 to 0.5 grams. However, many people have jumped on the omega fatty acid bandwagon and take up to 3 grams of omega 3 fatty acids a day through fish oil, which for people without health concerns can be regarded as safe.

Keep in mind that it can be dangerous to take too much fish oil in your efforts to get your omega 3. Over consumption of fish oil can lead to blood thinning and even strokes. Omega 6 is also something that can cause health problems when consumed in large doses. Omega 6 can directly raise blood pressure, cause blood clots to form and lead to heart attacks.

It is always an excellent idea to consult with your physician before starting a regimen of omega 3 or omega 6 to see if they would advise this based on your current health. Certain medical conditions and medication can cause an adverse reaction to omega fatty acids.

Be smart, cautious, take in moderation and if you have concerns, seek medical advice from a health care provider.

Judd Jones is a director for The Hagadone Corporation and Certified Health Coach.

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JUDD JONES: Getting enough omegas - Coeur d'Alene Press