Category Archives: Diet And Food

Its not that dogs take Independence Day literally. Its just that all the explosions, flashes of light and strange people can send them running for the hills.

Having your dog bolt into the night is pretty frightening to the owner, and it can be very dangerous for the dogs, which can become injured trying to get away. Frightened dogs also are more likely to run into traffic, where they can be injured or killed.

Dogs can become so scared they break through fences and gates, become lost and are brought into our shelter as strays, says Buffy Martin Tarbox, communications manager for Peninsula Humane Society. They arrive scared and often with minor injuries such as cuts on their paws. Some simple tips can help prevent these tragedies from happening.

Kelly Miott, volunteer program specialist with Oakland Animal Services, says making sure your pets are safe and secure on the Fourth of July is just another part of being a responsible pet owner. The Oakland shelter, normally closed on Wednesdays, will be open noon to 4 p.m. to help people reunite as quickly as possible with their lost pets.

On a personal note, Id ask that if you plan on celebrating the Fourth with fireworks, find another way to show your patriotism. Many dogs are tortured by the noise.

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Here are tips for keeping your dog safe, provided by Peninsula Humane Society and Oakland Animal Shelter:

Excerpt from:
Frightened dogs bolt blame the Fourth of July - The Mercury News

RUSELL FRANSHAM

Last updated06:00, July 3 2017

RUSSELL FRANSHAM

Xanthosoma atrovirens, also known as yautia amarilla.

My garden is full of aroids. They include the philodendrons, arum lilies and amorphophallus with their purple-black, dead animal-smelling flowers. Most aroids are toxic to some degree but despite this, many are important food plantsin the tropics and subtropics, especially the taro clan.

The common edible taroin Pacific and Asian countries are cultivars of Colocasia esculenta although most Colocasia species are edible if cooked properly to remove the ghastly prickly calcium oxalate crystals.

But I love the genus Xanthosomawhich is the South American branch ofthe taro tribe and these have been a major component of traditional diets there for thousands of years.Of the 50-odd species, the largest is white malanga or malanga blanca (Xanthosoma sagittifolium).It has been a major food crop forcenturies throughout the tropical Americas, and more recently, in the Philippines and West Africa where it was introduced in the 16thcentury.

READ MORE: * Edibles & flowers that hide their poison * The most dangerous vegetables in NZ kitchens * Is this the world's tastiest kumara?

RUSSELL FRANSHAM

Xanthosoma sagittifolium, white malanga.

It is a very big, fast-growing plant with huge grey-green, arrowhead-shaped leaves. It reaches 2m high here andquickly forms a large tuberous corm with elongated horizontal hairy tubers growing from the central corm throughout the growing season. The white, starchy flesh has a crisp, waxy texture with a nutty, earthy flavour and it is either groundup as flour, or grated or sliced then fried, stewed or grilled.Not surprisingly, it is one of Latin America's most important staple foods and was an important part of the dietof the Inca civilisation.

Malanga flour is nowadays a popular hypoallergenic flour substitute andis commercially available in US supermarkets. The huge immigrant Latin population in the US is supporting large scale commercial production of fresh malanga in Florida and the Gulf States.

The huge quilted leaves make this a very dramatic landscape plant in my garden.It is too visually important to warrant demolishing for food, although the young, unfurling leaves make a very nice spinach-like stew or soup with chili, called callaloo in the Caribbean where it is a popular dish.

RUSSELL FRANSHAM

Just as popular in Latin Americais the yautia nigra, black malangaor blue tannia. It is also commonly known as violet taro (Xanthosoma violaceum) and is used in the same ways as white malanga. It is about a metre high. The stems and undersides of the leaves are purple-blue and the flesh is pinkish, turning blue-ish when cooked.

Both yautia nigra and white malanga grow well here in northern New Zealand,and are a dramatic sight in a warm garden like this one with their enormous quilted leaves. The young leaves are harvestedas they unfurl and are used as food in the same ways as Asian and Pacific taro.They contain the same calcium oxalate crystals as other taro but the lower concentrations make it easier to get ridof the prickliness. Boiled and mashed,and served like mashed potatoes,it is a favourite food throughout the tropical Americas.

Like the edible Pacific taro, Colocasia esculenta, these malanga species willbe cut back by light frost. Fortunately,the corms will survive though, andregrow in spring.

Unlike the Pacific taro, the Xanthosoma are relatively quick to cook.In the garden, they need good shelter from wind and will tolerate dappled shade as well as full sun.

Xanthosoma mafaffa is another very large American taro whichcan reach 2.5m in a sheltered spot. However, it is more tender to cold or windy conditions. Maffafa is completely deciduous in this garden and is alwaysthe first to be damaged by wind.

The smallest of our xanthosomas here is Xanthosoma atrovirens.It is a deciduous clumper about 60cm high with a mass of small tubers at the endof summer. These are sweeter and softer than the others, and have yellowish flesh.It is a popular home garden cropin the West Indies where it is knownas yautia amarilla.The attractive leaves are a smoky grey-green and quite sturdy. It reliablypops up every spring among the other ornamentals planted too close becauseI always forget it's there.

The hardiest Xanthosoma makea dramatic impact in sheltered northern gardens, recovering quickly from winter damage and if the clump gets too big they can be harvested for the table. What's not to like!

-NZ Gardener

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Taro: how to plant and eat safely - Stuff.co.nz

You mean potatoes dont come from a box?

That was the shocked question a nine-year-old asked me once during a supermarket nutrition tour. I distinctly remember her holding a potato and looking at it as though she had not seen one before. That encounter shocked me as I wasnt expecting such a lack of knowledge of an everyday vegetable like a potato. But over the course of many other supermarket nutrition, I heard many similar questions from children such as: Whats a cabbage? I thought yams were only fries? and How do you open an egg?

The questions are sweet and would be comical if it werent so telling about how many children are disconnected from the food on their plates. They dont know where the food comes from, how its prepared, or how to choose food that is good for them.

Food literacy means having the knowledge, skills and attitudes needed to choose, grow, prepare and enjoy food to best support ones health, community and the environment. Food literacy includes necessary life skills that all of us must have if we are to be healthy. If we dont know how to choose foods that are good for us or how to prepare them, we can rely heavily on convenience or pre-prepared foods that are high in fat, sugar or salt, and our health will suffer. In this case, we are also more likely to develop heart disease, diabetes or obesity later on in life.

Practically speaking, we are food literate when we know how to choose foods and meals that are good for our health, well-being and safety. Also, when we know what a healthy diet is as well as how to read and understand food labels. Knowing how to store, prepare food safely and how to budget for food shopping are also part of being food literate. Of course its also important to apply what we know.

Early childhood through the middle school years is the ideal time for children to learn about food and to gain skills needed in choosing, handling, preparing and budgeting for it. While both school and home provide opportunities to become food literate, evidence suggests food learning opportunities at home are more effective in the long term in helping children gain the knowledge and the skills needed to become food literate.

Why not get started this summer helping your school-aged children build their food literacy life skills.

Here are five simple tips to try:

Eat together. Children who eat with their parents eat better food than if they were on their own, even if its only one meal per day. Make mealtime an electronics-free zone. Electronics will take away precious family time and the opportunity to connect and talk about your childs day.

Help your kids meal plan. Have your grade-schooler help you plan a few suppers in a week using The Eat Well Plate. The Eat Well Plate shows food group proportions and encourages you to make half your plate vegetables and fruit.

Let your child help with cooking. Children can measure, stir, mix and even chop foods, depending on their age. Teach your child to follow a recipe and you will also be teaching them math and reading skills. My childs fractions math unit became real while using measuring cups and spoons.

Invest in a slow cooker. Slow cookers and instant pots are helpful in stretching your food dollar as well as in preparing very healthy meals with very little effort. Try making a hearty lentil soup or chilli. Children love throwing things in the pot and watching it come out as dinner.

Plant a garden this summer. Children learn about food production while they help tend to the garden by watering, weeding and harvesting the ripe veggies. If you cant plant a full garden, try just a couple easy vegetables or herbs. If you dont have a back yard, many veggies and herbs grow happily in a planter on a sunny patio. Some veggies grow easily and without much attention, such as lettuce, kale, spinach, carrots, peas, beans, even cherry tomatoes.

By trying one of these tips, youve taken a step towards helping your child gain life skills that will help them to become food literate and support their health better. And ensure they never have to ask in a grocery store if potatoes come in a box.

Here is the original post:
Teaching children food literacy for life - Delta-Optimist

Information Nigeria

Brown Rice vs. White Rice: Which Is Better for You? Information Nigeria ... with nutrients like white rice is. If you'd like to add rice to your diet but aren't sure if it's right for you, talk to your dietitian. They can go over the potential effects it may have on any existing health conditions and advise you on how to ... and more »

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Brown Rice vs. White Rice: Which Is Better for You? - Information Nigeria

Steamed fish with carrots. (photo credit:BOAZ LAVI)

The most important lifestyle changes to reduce the risk of colorectal cancer are to eat more fish and fruit and minimize consumption of soft drinks. So said Dr. Naomi Fliss-Isakov of Tel Aviv Sourasky Medical Center at the European Society of Medical Oncology 19th World Congress on Gastrointestinal Cancer currently being held in Madrid.

We found that each one of these three choices was associated with a little more than 30% reduced odds of a person having an advanced, precancerous colorectal lesion, compared to people who did not eat any of these components, she said. Among people who made all three healthy choices, the benefit was compounded to almost 86% reduced odds.

Colorectal cancer develops from intestinal polyps and has been linked to a low-fiber diet heavy in red meat, alcohol and high-calorie foods, Fliss-Isakov said.

And while the Mediterranean diet has been associated with lower rates of colorectal cancer, the definition of what elements in the diet are the most beneficial has not always been clear.

Using dietary questionnaires from 808 people between the ages of 40 and 70 who were undergoing screenings or diagnostic colonoscopies, the research team was able to look at the fine details of the respondents daily meals. None of the subjects had a high risk of colorectal cancer.

Adherence to the components was defined as consumption levels above the group median for fruits, vegetables and legumes, nuts and seeds, whole grains, fish and poultry and a high ratio of mono-unsaturated to saturated fatty acids, as well as below the median consumption of red meat, alcohol and soft drinks.

The investigators found that compared to subjects with clear colonoscopies, those who had advanced polyps reported fewer components of the Mediterranean diet. Yet even consumption of two to three components of the diet, compared to none, was associated with half the odds of advanced polyps.

Odds were reduced in a dose response manner with additional Mediterranean diet components meaning that the more components people adhered, the lower their odds of having advanced colorectal polyps.

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Enjoy a Mediterranean diet for colorectal health - The Jerusalem Post

Psychology Today (blog)

Ketogenic Diets for Psychiatric Disorders: A New 2017 Review Psychology Today (blog) If you have a brain, you need to know about ketogenic diets. The fact that these specially-formulated low-carbohydrate diets have the power to stop seizures in their tracks is concrete evidence that food has a tremendous impact on brain chemistry and ...

See the article here:
Ketogenic Diets for Psychiatric Disorders: A New 2017 Review - Psychology Today (blog)

Editors note: This information is provided for educational purposes. It is not meant to diagnose or treat any condition. If you have skin lesions or any health issue, consult a licensed healthcare practitioner in person.

Psoriasis is complex to treat.

In fact, Physician Paul Bechet once said its the antidote to a dermatologists ego (1).

Its an autoimmune disease that causes chronic pain and itching that can severely impact on quality of life.

Many foods and supplements are rumored to help with psoriasis treatment. But does research support these claims?

This article examines the evidence surrounding the relationship between diet and psoriasis.

Psoriasisis a chronic autoimmune disease that causes patches of skin to become inflamed and scaly.

It affects up to 4% of the worlds population (2).

Symptoms occur in flares, and include itching, pain, and skin lesions. Psoriasis may also cause pitted fingernails and toenails, as well as mouth sores.

There are sixtypesof psoriasis. Each type causes a distinctive rash:

Plaque psoriasis.Image source.

Guttate psoriasis.Image source.

Inverse psoriasis.Image source.

Pustular psoriasis.Image source.

Erythrodermic psoriasis.Image source.

Summary:Psoriasis is a chronic condition that causes distinctive skin rashes, itching, inflammation, and pain. Symptoms occur in flares.

Psoriasis is caused by a combination of genetic, environmental, and immunological factors (3).

One large study found that a persons risk increases up to 65% if their parents have psoriasis, and up to 83% if both their parents and siblings have it (4).

Not everyone who carries the gene will develop psoriasis. However, exposure to certain environmental stimuli may increase a persons likelihood of developing the disease.

These stimuli include:

In the presence of both environmental and genetic factors, the immune system malfunctions.

T cells, which normally respond to infection and injury, are mistakenly activated as a result. These cells recruit other immune cells and trigger the release of inflammatorycytokines(13).

This causes the skin cells to die off and regenerate more quickly than they should.

Onset of psoriasis.Image source. Click to enlarge.

The same environmental factors that cause psoriasis can also lead to flares, so its best to limit exposure to them when possible.

Summary:Psoriasis occurs when the immune system mistakenly attacks healthy skin cells. Many people carry a gene for the disease and develop it after exposure to certain environmental factors.

The standardtreatmentsfor psoriasis involve topical and oral medications, as well as ultraviolet light therapy.

There is no scientific proof that diet is an effective treatment for psoriasis on its own.

However, patient testimonials and studies have shown certain diet strategies may help relieve psoriasis symptoms, especially when combined with traditional therapies.

The following sections will focus on foods and nutrients that affect psoriasis severity.

Overweight (in a clinical setting) is characterized by a body mass index (BMI) greater than 24.9.

A BMI greater than 29.9 is classified as obese.

Many studies have found a possible link between obesity and psoriasis.

In one long-term study of more than 67,000 females (14):

Even weight gain of just 10 pounds (4.5 kg) appears to increase risk by up to 8%, regardless of BMI classification (15).

In addition to risk, obesity is also linked to disease severity. This is likely because excessive fat tissue increases production of inflammatory cytokines, which contribute to inflammation and lesions in psoriasis (16,17).

It makes sense then that studies have shown that calorie restriction paired with medication is more effective in reducing psoriasis symptoms than medication alone (18).

Notably, most studies on obesity and psoriasis are observational. This means that researchers arent exactly sure if obesity causes the disease or vice versa.

In any case, psoriasis is linked with several other heart disease risk factors, including high cholesterol, diabetes, and high blood pressure.

Weight loss can reduce heart disease risk for people who are overweight or obese, so it makes sense to maintain a healthy weight (17).

You can calculate your BMIhere.

Summary:Those who are very overweight are more likely to have psoriasis, although researchers arent sure if obesity causes it directly. Maintaining a healthy bodyweight also lowers risk of heart disease which is more common in psoriasis patients.

The autoimmune protocol(AIP) is a diet that eliminates gluten, soy, dairy, legumes, grains, added sugars, nightshades, and alcohol for at least 30 days.

The goal is to identify foods that trigger undesirable autoimmune reactions.

Theres a strong link between psoriasis and other autoimmune diseases. In one large study, those with psoriasis had higher rates of 14 different autoimmune disease than the general population (19).

Patient testimonials suggest that the AIP is helpful for many conditions, including psoriasis.

There have been no clinical trials on the AIP, so theres no scientific evidence to support it. But certain foods eliminated in the AIPincluding gluten and alcoholhave been reported to worsen psoriasis symptoms.

Some small studies have shown a gluten-free diet to improve psoriasis symptoms, but only in those with antibodies againstgliadin(a protein found in gluten). These antibodies would be seen in those with celiac disease or non-celiac gluten sensitivity (20).

Although other studies found no benefits at all, so its all quite unclear at this stage (19).

A stronger link has been suggested between alcohol intake and psoriasis severity.

One review of 28 studies found that alcohol is likely a risk factor for developing psoriasis, and that those with the disease drink more than healthy adults (11).

Its best to avoid alcohol if you have psoriasis, or a strong family history of it.

Summary:Patient testimonials suggest that the autoimmune protocol may help with psoriasis, but this hasnt been formally studied. You should definitely avoid alcohol and potentially gluten too if you are sensitive.

A Western diet high in fat, sodium, and added sugars has been linked to inflammation and autoimmune disease (21).

For this reason a so-called anti-inflammatory diet may ease psoriasis symptoms.

Theres no universal definition for anti-inflammatory diet, but it generally refers to a style of eating that (22,23,24):

An anti-inflammatory diet hasnt been studied in psoriasis specifically, but systemic inflammation is a key feature of the disease.

This diet pattern has also been shown to help with certain autoimmune diseases, so in theory and based on patient testimonials it may be beneficial (18,25,26).

Patient testimonials also indicate that an anti-inflammatory eating pattern is helpful for arthritis. As such, it may be useful for relieving pain and stiffness in thosewith psoriatic arthritis(27,28).

The diet is similar in many ways to the Mediterranean diet, which includes fish and lean meats, vegetables, fruits, healthy fats, whole grains, and legumes.

In one study, stronger adherence to the Mediterranean diet was associated with fewer psoriasis symptoms. Further, those with fewer symptoms ate more fruit, vegetables, legumes, nuts, and fish and less meat (29).

More human studies are needed to know if the Mediterranean diet is beneficial for psoriasis. But given itsother health benefits, such as reducing heart disease risk, it makes sense to eat this way regardless of its effects on skin (30).

Summary:Anti-inflammatory and Mediterranean diets emphasize healthy fats, fruits, vegetables, and whole grains. One study linked the Mediterranean diet with improved psoriasis symptoms.

Several dietary supplements have been reported tohelp with psoriasis treatment.

Fish oil capsules contain the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA).

Its known for its anti-inflammatory properties.

In one literature review, 12 of 15 studies found fish oil to improve psoriasis severity (31).

The strongest evidence is in support of high-dose intravenous (IV) omega-3 infusions for plaque and guttate psoriasis. However, this isnt a typical therapy, and wouldnt be readily available to most patients (32,33).

One small observational study found that oral fish oil supplements significantly reduced psoriasis severity and improved quality of life when paired with prescription ointment. Volunteers in this study received 640 mg of DHA plus EPA per day for eight weeks (34).

Change in Psoriasis Area and Severity Index (PASI) overdurationof study for fish oil plus ointment group compared to ointment only group.Lowerscore is better. Click to enlarge.

Larger clinical trials are needed to confirm these effects but it looks promising.

Probioticsare beneficial bacteria that we eat.

They have been the focus of many studies recently because of the interaction between the gutmicrobiomeand various health conditions, including psoriasis.

One study found adults with psoriasisespecially psoriatic arthritisto have less diversity in gut bacteria than healthy adults. The researchers likened the bacterial profile in psoriasis to that of inflammatory bowel disease, which often responds well to probiotics (35,36).

In another study, 23 patients with mild to moderate plaque psoriasis received the probioticBifidobacterium infantis35264 at a dose of 11010colony forming units (CFU) per day for eight weeks.

Researchers found that most blood markers of inflammation (CRP and TNF-) were significantly lower at eight weeks (37).

Other probiotic strains havent been studied specifically in psoriasis yet.

Vitamin D helps regulate the immune system by inhibiting T cell multiplication and limiting cytokine production (38).

Because T cells and cytokines play key roles in psoriasis, and because vitamin D deficiency is common among those with autoimmune disease, its been studied as a possible psoriasis treatment (38).

One literature review found vitamin D supplements and ointments to be as effective as corticosteroids in easing symptoms. The benefits were even greater when vitamin D was used with a high-dose steroid ointment (39).

In one study, 85 psoriasis patients began taking 0.5 micrograms (g) of oral calcitriol (the active form of vitamin D3) per day. Researchers increased the daily dosage by 0.5 g every two weeks, as long as lab tests were normal. Volunteers received treatment for between 6-36 months.

Patients saw significant reductions in Psoriasis Area and Severity Index (PASI) scores at six months and even greater improvements at 24 months. Nearly 27% had complete improvement in symptoms, while 88% had some improvement (31,40).

The results are promising, and no negative side effects were reported.

But high quality clinical trials are needed to make firm conclusions.

Antioxidants are molecules that protect cells againstoxidative stress.

A handful of studies have linked oxidative stress and psoriasis, and certain antioxidants have been proposed as a supplemental therapy for the disease (41,42).

Seleniumis an antioxidant mineral found in vegetables, meat, fish, poultry, grains, and eggs.

Evidence is conflicting as to whether selenium deficiency directly contributes to psoriasis risk (43,44).

Small studies, however, have found that it may play an indirect role. Selenium helps inhibit activity of a protein calledosteopontin, and high osteopontin levels are thought to increase psoriasis risk (45,46).

Its unclear whether selenium supplements are helpful in reducing symptoms though.

View original post here:
Psoriasis Treatment: Does Your Diet Matter? - The Good Men Project (blog)

There have to be at least 1,000 different diets you can choose from today. From low-carb, paleo, vegan, and everything in between, there is hardly a shortage of options or information about those options out there for people. While some turn to their diets when they are struggling with their health, it can be extremely confusing and overwhelming to know exactly what to put on your plate to start feeling better. Now, of course, following one particular diet may not work for everyone, and professionals are generally the best purveyors of advice to those who are having problems with certain foods, but amidst all the debate over whether gluten is healthy or if coconut oil is good or evil, there is undoubtedly a set of basic guidelines that most people can agree on.

Similarly, if youre looking to refine your food choices to have the least negative impact on the planet and animals, you might find yourself bombarded with labels that boast sustainable or humane but there is a pretty simple solution that can help you get the most personal benefit while having the least impact on the planet.

So what is the catch-all solution to our looming health and environmental concerns? Well, if you ask John Mackey, CEO of Whole Foods Market, you need look no further than the ground.

As a pioneer in the organic and natural food space, Mackey has likely seen thousands of products bearing every free-from label possible and though his stores might be known for their impressive array of fancy, and healthy, frozen and packaged foods he sticks to one simple dogma: eat a primarily whole foods, plant-based diet.

In a recent episode of #EatForThePlanet with Nil Zacharias, Mackey details the in-depth research he did to develop his latest book The Whole Foods Diet,and shares the tips that he picked up from Blue Zone areas, regions of the world with the highest life expectancy. In addition to sharing tips for optimal longevity, Mackey gives his thoughts on plant-based proteinsand clean lab-grown meat. As a vegan, he has some opinions that might make others angry in regards to his stance of processed meat alternatives but Mackeys goal isnt to please people, its to help keep them healthy and he is very unapologetic about this.

The bottom line is we are in the midst of a global health and environmental crisis that is very closely tied to our food choices. If we continue to maintain a food system that favors meat, dairy, and processed foods although it is conspicuously making people sick and hindering our future ability to produce food we simply wont be able to feed a population of 9.7 billion people by the year 2050. Now, Mackey knows this and he has grand plans to live past the age of 100, so when he lays out a whole foods, plant-based diet as a solution to both these burning issues, he means it.

For more tips on how Mackey eats well while on the road and other practices he has fostered to ensure his own optimal performance, check out the episode!

If you like this episode, be sure to subscribe to the #EatForThePlanet with Nil Zacharias podcast for new episodes with food industry leaders, health and sustainability experts, as well as entrepreneurs and creative minds who are redefining the future of food.

See more here:
John Mackey of Whole Foods Market on the Healthiest Way to Eat for the Planet - One Green Planet

Looks like a pretty great breakfast, but most people cant stick to a no carb diet long term.

IF YOU have any interest in the world of diet and nutrition chances are you would have seen reference to a keto, or low carb, high fat (LCHF) approach to diets and weight loss.

Used clinically for many years, specifically in the area of epilepsy where it is used to help reduce seizures, ketogenic diets are also known for their relatively quick weight loss outcomes. Not a new area of nutrition but one that has become increasingly popular in recent years, the question is, is a ketogenic diet the right diet for you?

Ketogenic diets refer to diets that are particularly low in carbohydrates (ranging from 5-20%, or 20-50g of total carbohydrates and high in fats (up to 75% in total fat). This is as opposed to standard diets which contain 30-50% carbohydrates and just 30% fat or less. Diets that are much lower in carbohydrate than the muscles and the brain typically need to function shift the body into a state known as ketosis in which fat stores in the body are broken down into ketones which fuel the muscles and the brain in place of the carbohydrates when they are in limited supply. The result is enhanced fat burning and relatively quick weight loss as compared to a traditional dietary approaches.

There is no evidence to show that keto diets are damaging to the body. In fact, with their superior weight loss and associated reductions in inflammation in the body, there are a number of benefits, particularly for individuals with high blood glucose levels, fatty liver and significant amounts of weight to lose.

The primary issue with keto diets is that the total amount of carbohydrate consumed needs to be kept very low, or the body will quickly come out of ketosis. For example, a low carb diet for most of the day followed by an extra snack of chocolate or piece of banana bread will quickly negate any of the potential benefits of ketosis as the total amount of carbohydrate rises above the upper limits of 50g or so for the average adult.

Any diet including a keto approach will work if people stick to it. but in the case of keto diets, unless you are prepared to eat no grains, bread, cereals, fruit, starchy vegetables or sugars for long periods of time, it probably is not for you.

This Tuna crudo, burrata cheese, avocado and cream of tomato from Ormeggio restaurant in Sydney looks appetising, but avoiding carbs every day will probably be difficult.Source:News Limited

A keto diet uses foods that are high in fats to such as nuts, avocado, oils, oily fish and cheese to replace carbohydrate in the diet. For example, eggs and smoked salmon for breakfast, tuna salad with cheese for lunch and steak and avocado for dinner. While this dietary approach may appeal at first, the average person tends to get sick of eating such as limited variety of foods over time and will often crave more fresh fruit, grains and sugars over time which makes long term compliance, especially when individuals regularly eat in social environments challenging.

While the Atkins Diet promoted a low carb, high fat approach, the main difference with modern keto approaches is that the focus is on good fats such as olive oil, nuts, seeds and oily fish as opposed to fatty meats, full cream dairy and butter, for which a high intake is linked to increase blood fats. It also appears that the weight loss benefits and positive impact on inflammation in the body that is the result of a keto approach appears to negate any issues with consuming a high-fat diet in general, as long as the good fats dominate.

A less frequently mentioned issue with weight loss as a result of a LCHF diet is what happens when individuals return to their usual eating habits. While keto diets will work as long as they are followed, returning to a high carb diet is likely to result in rapid weight gain. Whats worse is if you try a LCHF diet again, you are unlikely to be able to replicate the results. This is because a reduction in metabolism has resulted due to muscle mass loss as part of the initial weight loss process. For this reason, when using a LCHF diet, expert advice to support a transition back to a regular style of eating is crucial to support long term weight loss maintenance.

Another big issue with a pure keto approach is that the diet tends to be relatively low in some types of fibre as grains, cereals and much fruit is eliminated. This can result in constipation, gut discomfort and means that the gut is not receiving the prebiotics known to benefit gut health and immune function long term. For this reason when planning a keto diet, much attention needs to be paid into the types of vegetables and supplements consumed to attempt to preserve gut health and function.

Keto diets and the fans that swear by them often refer to the improved physical and mental performance associated with consuming fewer carbohydrates. New research published by the Australian Institute of Sport to date has not supported this finding, with athletes on a LCHF diet failing to see the improvements in performance compared to a higher carb approach. While this is just one study, it does question the physical performance benefits often claimed by fans of LCHF diets.

So should you try it? Any diet will work when it is followed. The primary issue with a keto approach is that people do not do it properly to get the best results, or they are not compliant for the long periods of time it takes to get significant weight loss. If you do have significant amounts of weight to lose, or are struggling with high blood sugars or a fatty liver, it may be worth a try but do it with supervision from a dietitian to make sure you are doing it the right way to get the best results without damaging your metabolism or gut health long term.

Ever wondered how to live a long and healthy life? Here are some tips we can learn from our brothers and sisters overseas!

Originally posted here:
High fat, low carb Ketogenic diets work, but you'll have to be disciplined - NEWS.com.au

Kent Maurer used to be a meat and potatoes kind of guy.

"I grew up having my bacon and eggs for breakfast," he said. "I'd have my burger and fries for lunch, my steak for dinner and my ice cream for dessert."

The 61-year-old now adheres to a different diet. Rather than grilling chicken or making pot roast, Maurer often prepares a hearty salad and baked potato for dinner. He said his decision to stick to a plant-only diet changed his health and his life.

The Park City resident feels everyone can benefit from the choice to abstain from meat, dairy and other animal products. Not only does being vegan help protect people from heart disease, he said, it also benefits the environment by cutting down on resources used to feed and transport livestock.

If you look around, all the biggest, fastest and strongest animals on the planet

including the animals were eating

are plant-eaters.

"If you look around, all the biggest, fastest and strongest animals on the planet including the animals we're eating are plant-eaters," he said.

Getting introduced

Maurer was a little apprehensive about the diet when he was introduced to it, which is something that isn't uncommon, he stressed.

When the Colorado native lived in California in the '80s, he found regular work as a stunt man for the action-adventure show "A-Team" and befriended one of the program's stars, Dirk Benedict.

Between faking death during staged explosions and rappelling down buildings, Maurer would chat with Benedict, especially during lunch breaks.

"I always noticed his plate of food," Maurer said. "His plate of food was brown rice and steamed vegetables. Mine was a burger and fries."

Curiosity got the best of Maurer, and he asked the actor why he ate the same meal every day. Limiting his consumption of meat, Benedict was on a macrobiotic diet and mostly munched on grains and vegetables.

The actor explained to Maurer his reasoning for following a mostly vegetarian diet, telling the stunt man the diet helped him heal from prostate cancer.

"He goes, 'I grew up in a cattle ranch in Montana. And at 29 years old, I got prostate cancer,'" Maurer said, adding that Benedict seemed to correlate his cancer with eating meat.

"That was the last I thought about it after that," Maurer said.

The stunt man grew homesick when he was in California and decided to return to his roots to work in Aspen, Colorado. There, he became a personal trainer and focused on staying fit, which is something that has always been important to him.

"When I was a kid, I wasn't the fastest or the biggest or the strongest," Maurer said. "I started exercising and tried to get better. It paid off."

He stayed in Aspen for a while. But after he married wife Laura in 1987, the couple decided the Aspen lifestyle was too expensive.

"We wanted to have a family," Maurer said.

They moved to Tucson, Arizona, and Maurer took a job as spa director at Canyon Ranch, a ritzy health resort.

Once again, the vegan lifestyle seemed to knock at Maurer's door. He noticed meals prepared at the spa closely mirrored Benedict's macrobiotic diet. He said he made a correlation between eating veggie-heavy meals and staying healthy, but he remained committed to eating the starches and proteins he grew up enjoying.

Making a lifestyle change

After a move back to the Golden State, Maurer jumped on the plant-only bandwagon when he once again became a personal fitness instructor, which had its challenges, he said.

The trainer was able to help clients build muscle and lose weight, but he wanted to do more.

"I got people stronger and fitter," he said. "I also had people who were getting heart disease and cancer. I even had clients that would die because of these diseases.

"I felt like I wasn't doing any good for these people who I've gotten so close to, so I started looking outside the box I was comfortable with."

Maurer was in his 40s when he decided to try a diet that had followed him, almost like a shadow, during his adult life. He started traveling from his residence in San Diego to Los Angeles to attend conferences on veganism. After Maurer discovered he had high cholesterol, he decided to challenge himself.

"I said, 'OK, I'm going to try this for a month," Maurer said. "I can always go back to my old way of eating if I get weak or if I can't handle it."

He stuck to a diet of oatmeal in the morning, burritos in the afternoon and salads in the evening. In between meals, he snacked on fruits and nuts. He said the results from eating veggies, grains, fruits and nuts shocked him.

"My cholesterol was almost 300, because even though I looked good, my internal organs were starting to pile up with all that saturated fat and cholesterol I'd been eating my whole life," Maurer said. "So after one month, I went back to the doctor and my cholesterol went from 298 down to 160."

Maurer cut meat out of his life 21 years ago. His wife and two kids also jumped on board. Now, his mission is to encourage Parkites to adopt a vegan lifestyle.

Maurer's calling

Since moving to Park City in 2007, Maurer still a personal trainer has challenged locals to follow a plant-only diet.

"I ask them to stop eating animals for 10 days and see what happens," he said. "I take them to a grocery store and show them how to read labels and what foods to eat. I also take them on hikes, so they can talk to me and ask some questions."

The Parkite who, in addition to spreading his vegan motto, loves to hike and enjoys watching documentaries wants people to know he feels eating a plant-only diet has more pros than cons.

Yes, a stand against the mistreatment of cows and chickens is a reason to refrain from eating meat and animal byproducts, he said, but his main drive is his belief that the livestock industry could one day lead to a global crisis, which is something he feels can be avoided.

Maurer said the water it takes to nourish plants fed to animals should instead be used for plants grown for human consumption.

"There is only 1 percent of water that we can drink that's not salt water or not frozen, and the whole planet has to share it," Maurer said, adding he thinks the next big war will be over available water.

Installing solar panels or investing in other renewable sources takes money, Maurer said, but people can conserve a valuable resource by changing their diets.

"I think it all starts with what we're eating," he said. "Peace starts at our dinner table."

Excerpt from:
Profile: Kent Maurer feels world peace starts at the dinner table - The Park Record