Category Archives: Diet And Food

By Dr. Mercola

Grains should represent a small part of your diet, regardless of your age. I personally seek to avoid most grains, except rice.

But if you're going to eat some grain-based foods, how much is too much?

This debate heated up earlier this year when two nutritional experts, Dr. Paul Jaminet and Dr. Ron Rosedale, engaged in a debate over how many starches are too many.

Dr. Rosedale believes there is no such thing as a "safe starch" and that all starchy carbohydrates should be avoided, which of course includes all grains.

Dr. Jaminet, on the other hand, is a little more forgiving of some of the "safer starches," such as potatoes and rice. He believes some people need a small amount of these in their diets.

This is an interesting debate.

It's well thought out and well articulated, but quite lengthy.

If you have time, I do recommended you reading through all of it to see the nuances of their contrasting views.

The amount of carbohydrates one should consume for optimal health is a widely controversial topic. Fortunately we can gain some insights as to how much we might need by examininga child's diet, which is critically important for proper brain development. As you would expect, the quality of a child's diet will directly affect his or her cognitive functioning. Two recent studies highlight just how important this is.

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A Low-Carb Diet May Not be Healthy for You - Mercola.com

A GERD diet, when combined with other lifestyle changes, can often help reduce, or even eliminate many of the painful symptoms associated with acid reflux.

For GERD sufferers, the discomfort and complications can potentially affect every area of life, but finding the right treatment is sometimes a process of hit and miss since what works for one person may be ineffective for another.

In this article about creating a diet for GERD, you will get:

Understanding what GERD is, its causes, symptoms, the effects it has on your body, and the way your body responds to specific treatments is necessary to help you devise a plan diet to manage the condition.

Although research has led to many breakthroughs in this area, the one thing that has been proven most unequivocally is the fact that we are all individuals. And, since we are all different, there is no definitive treatment or GERD diet that will work in every circumstance.

In other words, there is a long list of suggestions that have been known to help treat the symptoms of GERD and encourage the body to heal itself, but it may take you a lot of time and a little extra patience to find what works for you and how to put together your own GERD diet.

I am sure that those of you who have been living with the symptoms know exactly what GERD is; but, for those who are new to the field or are experiencing some possible signs of the disease, a brief explanation may be helpful.

Gastroesophageal Reflux disease, or GERD, is a fairly common digestive disorder that occurs when stomach acid, and sometimes bile, refluxes or flows back into the esophagus and mouth.

Basically, there is a one way valve between your esophagus and stomach that allows food to enter the stomach but prevents it from refluxing back into the esophagus.

This valve is called the lower esophageal sphincter (LES) which is a band of muscles that contract and relax to form a protective barrier. When the LES becomes weak or does not close properly, then acid reflux can occur.

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Healthy GERD Diet & Treatment: Foods to Avoid Acid Reflux

The paleolithic diet, also known as the paleo diet or caveman diet, is a diet based on the food humans' ancient ancestors might likely have eaten, such as meat, nuts and berries, and excludes food to which they likely wouldn't have had access, like dairy.

The diet is based on several premises. Proponents of the diet posit that during the Paleolithic era a period lasting around 2.5 million years that ended about 10,000 years ago with the advent of agriculture and domestication of animals humans evolved nutritional needs specific to the foods available at that time, and that the nutritional needs of modern humans remain best adapted to the diet of their Paleolithic ancestors. Proponents claim that human metabolism has been unable to adapt fast enough to handle many of the foods that have become available since the advent of agriculture. Thus, modern humans are said to be maladapted to eating foods such as grain, legumes, and dairy, and in particular the high-calorie processed foods that are a staple of most modern diets. Proponents claim that modern humans' inability to properly metabolize these comparatively new types of food has led to modern-day problems such as obesity, heart disease, and diabetes. They claim that followers of the Paleolithic diet may enjoy a longer, healthier, more active life.

Critics of the Paleolithic diet have raised a number of objections, including that paleolithic humans did eat grains and legumes,[1] that humans are much more nutritionally flexible than Paleolithic advocates claim, that Paleolithic humans were not genetically adapted to specific local diets, that the Paleolithic period was extremely long and saw a variety of forms of human subsistence, or that little is known for certain about what Paleolithic humans ate. At least one study suggests Neanderthal man and early modern humans ate primarily plant food.[2]

The term Paleolithic () describes a cultural period circa 2 million BCE and 10,000 BCE 'characterized by the use of flint, stone, and bone tools, hunting, fishing, and the gathering of plant foods'.[3] The term was coined by archaeologist John Lubbock in 1865.[4] It derives from Greek: , palaios, "old"; and , lithos, "stone", meaning "old age of the stone" or "Old Stone Age."[5][6]

The terms caveman diet and stone-age diet are also used,[7] with paleo diet by 2002.[8][9]Loren Cordain trademarked the term "Paleo Diet".[10]

The roots of the idea of a paleolithic diet can be traced to the work in the 1970s by gastroenterologist Walter Voegtlin.[8] The idea was later developed by Stanley Boyd Eaton and Melvin Konner, and popularized by Loren Cordain in his best-selling 2002 book, The Paleo Diet.[8][9]

In 2012 the paleolithic diet was described as being one of the "latest trends" in diets, based on the popularity of diet books about it;[11] in 2013 the diet was Google's most searched-for weight-loss method.[12] The diet is one of many fad diets that have been promoted in recent times, and draws on an appeal to nature and a narrative of conspiracy theories about how nutritional research, which does not support the paleo diet, is controlled by a malign food industry.[13]

Cordain has said the diet requires:[14]

Food groups that advocates claim were rarely or never consumed by humans before the Neolithic agricultural revolution are excluded from the diet. These include:

The rationale for the Paleolithic diet derives from evolutionary medicine,[19] specifically the evolutionary discordance hypothesis. which states that "many chronic diseases and degenerative conditions evident in modern Western populations have arisen because of a mismatch between Stone Age genes and recently adopted lifestyles."[20] Advocates of the modern Paleolithic diet, including Loren Cordain, take the evolutionary discordance hypothesis for granted, and form their dietary recommendations on its basis. They argue that modern humans should follow a diet that is as nutritionally close to that of their Paleolithic ancestors as possible.

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Paleolithic diet - Wikipedia, the free encyclopedia

The Primal Blueprint: Reprogram your genes for effortless weight loss, vibrant health, and boundless energy by Mark Sisson is a journey through human evolution, comparing the life and robust health of our hunter-gatherer ancestors with a day in the life of a modern family. The author offers a solution in 10 empowering Blueprint Lifestyle Laws: eat lots of plants and animals, avoid poisonous things, move frequently at a slow pace, lift heavy things, sprint once in a while, get adequate sleep, play, get adequate sunlight, avoid stupid mistakes, and use your brain. The reader learns how the right high-fat diet can actually help one lose weight and how popular low-fat, grain-based diets might trigger illness, disease, and lifelong weight gain. The author presents a comprehensive, well thought out paleo style eating plan in a humorous and organized manner. He backs up all his work with research, natural wisdom, and historical timelines. He disputes the role of dietary saturated fat in causation of arteriosclerosis, the role of cholesterol in promotion of heart disease, and the costly over-promotion of expensive, potentially toxic statin drugs. He criticizes our massive overeating of refined carbohydrates and urges avoidance of grains, cereals, bread and sugar. There is specific recommendation for "primal" food including more natural healthy fats and meats, fruits, veggies, and nuts. Some reviewers consider this to be the best of the various paleo books. The many Amazon reviews average to 5 stars. The author's popular and worthwhile web site: Mark's Daily Apple. The 2nd Edition was published January 14, 2012.

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Paleo Diet (Paleolithic, Primal, Caveman, Stone Age ...

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Zone Labs Inc. | Leading Anti-Inflammatory Nutrition Diet ...

By Kelly Bonyata, IBCLC

Yes! Nursing mothers can lose weight safely if they follow some basic guidelines.

Wait until your baby is two months old before dieting Its best not to do anything consciously to lose weight until after the second month. This gives your body enough time to successfully establish a healthy milk supply that is less likely to be adversely affected if your caloric intake is restricted. Breastfeeding your baby, on average, burns 200-500 calories per day (above what you needed to maintain your pre-pregnancy weight) so keep in mind that even without a weight loss program you are burning extra calories.

Breastfeed without restriction Research tells us that both more frequent breastfeeding and breastfeeding longer than six months increases maternal weight loss.

Eat at least 1500-1800 calories per day While nursing, you should not consume less than 1500-1800 calories per day, and most women should stay at the high end of this range. Some mothers will require much more than this, but studies show that going below this number may put supply at risk.

Keep weight loss at less than 1.5 pounds per week Most moms can safely lose up to 1.5 pounds per week or 6 pounds per month after the second month and not affect milk supply or babys well being. One study has suggested that short-term weight loss of 2.2 pounds (1 kg) per week is not a problem (in this study, moms dieted for 11 days).

Decrease the calories gradually A sudden drop in calories can reduce milk supply. Some moms notice this during an illness, although dehydration and/or medication use could also be a factor in reduced milk supply when mom is sick. It has been hypothesized that a sudden calorie decrease can cause moms body to go into starvation mode and cut nonessential resources such as milk production.

Avoid quick-fix solutionsLiquid diets, low-carb diets, fad diets, weight loss medication, etc. are not recommended while breastfeeding.

Make dietary changes decrease your fat intake to 20-25% or less of total calories; keep your protein intake up to prevent loss of muscle mass (Recommended Intake of protein for nursing mothers is 65 grams/day for the first 6 months and 62 grams/day between 6 and 12 months).

Spread your calorie intake out instead of 2-3 meals, eat 3 smaller meals with snacks between. Your body will be less likely to go into starvation mode if you are eating small amounts throughout the day.

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KellyMom: Can I Diet While Breastfeeding

Overview The aim:

Depends, but may include weight loss, heart health, and diabetes prevention or control.

Balanced Diet: These diets fall within accepted ranges for the amount of protein, carbs, fat and other nutrients they provide. Learn More

Going vegetarian could help shed pounds and fend off chronic diseases.

You can cook up a perfectly healthy, meat-free menu that supports weight loss and reduces the risk of heart disease and diabetes.

Well, which kind of vegetarian do you want to be? Most choose a lacto-ovo approach, turning their backs on meat, fish, and poultry but still eating dairy products and eggs. (Lacto-vegetarians, meanwhile, also nix eggs, whereas ovo-vegetarians also nix dairy; vegans exclude all animal products.) For the lacto-ovo camp, the governments 2010 Dietary Guidelines can help you develop a healthy plan. You can skip over the first 80 pages and just figure out how many meatless calories you should eat (Appendix 6, page 78) and where they ought to come from (Appendix 8, page 81) to get all the nutrients you need.

A daily 2,000-calorie diet, for example, should include 2 cups of fruit; 2 cups of vegetables; 3 cups of dairy, 6 ounce-equivalents of grains, and 5 ounce-equivalents of protein. The fine print will tell you how much actual food is in an ounce-equivalent. For grains, one ounce-equivalent is a slice of bread or a 6-inch tortilla; for protein, its an egg or quarter-cup of cooked beans. As with any diet, boredom is avoided through variationlike incorporating different-colored veggies and sources of protein to get the nutrients you need.

If that sounds tedious, countless books offer structure with vegetarian meal plans and recipes. The Internet is also full of good information. On its website, Oldways, a nonprofit food think tank, simplifies with its vegetarian food pyramid, which it codeveloped with the Harvard School of Public Health. The Mayo Clinic also offers tips to get started.

You dont have to go cold turkey. You could start by preparing a couple meat-free dishes each week, and gradually make more substitutionstofu in stir fry instead of chicken, say, or grilled veggie burgers instead of beef. If your aim is also weight loss, amp up your exercise routine and eat fewer calories than your daily recommended max.

Do: Try tofu.

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Vegetarian Diet -- What You Need to Know -- US News Best Diets

Fasting requires discipline, but if done the right way, dieters can lose weight, boost their brain health, and lengthen their lives. Researchers from the University of Southern California completed the third step of their fasting experiment by testing it on humans. Their results, published in the journal Cell Metabolism, may turn into the first safe and effective diet intervention, and could eventually be prescribed by doctors.

Strict fasting is hard for people to stick to, and it can also be dangerous, so we developed a complex diet that triggers the same effects in the body, said the studys lead researcher Valter Longo, director of the USC Longevity Institute, in a press release. I've personally tried both, and the fasting mimicking diet is a lot easier and also a lot safer.

The human trial involved 19 participants and was designed to replicate Longo's yeast and mouse trials. Once a month for five days, participants limited their caloric intake by 34 to 54 percent just low enough to mimic the effects of fasting. For the other 25 days of the month, participants returned to their normal eating habits.

After three months, Longo and his research team measured the participants biomarkers and found they were at a decreased risk of aging, diabetes, heart disease, and cancer. Theyre calling it the "fasting mimic diet (FMD)," and it was shown to cut belly fat, improve learning and memory skills, and increase the number of stem cells ultimately leading to a longer lifespan.

It turns out that when there are a certain amount of proteins, carbohydrates, fats, and micronutrients, the body lowers the amount of hormone IGF-I it produces. Not only is this hormone responsible for promoting aging but it has also been linked to cancer susceptibility, which means less of it is better. Longo proved this theory before when he demonstrated how to starve cancer cells while protecting other cells from harm.

It's about reprogramming the body so it enters a slower aging mode, but also rejuvenating it through stem cell-based regeneration, Longo said. Not everyone is healthy enough to fast for five days, and the health consequences can be severe for a few who do it improperly.

Fasting can hurt the body if it's not done right. Women who try water-only diets, for example, put themselves at risk of developing gallstones if they arent properly supervised, Longo explained. Fasting isnt for everyone, either. People with a body mass index below 18 considered a normal weight should not engage in fasting of any sort.

Diabetics also shouldn't partake in fasting or fasting mimic diets while they receive insulin or other drugs because the body uses upglucose energy supplies before it begins to burn fat. The process of burning fat to convert into fuel, also known as ketosis, makes the blood become more acidic, leading to bad breath, fatigue, and eventual kidney and liver damage. The FMD diet, however, is unique in that it allows the person to return to normal caloric intake for a majority of the month. Some fitness experts like Jillian Michaels, believe fasting can turn into an unhealthy yo-yo effect, and cause a person to cyclically fast and binge. The trick to avoiding the dreaded yo-yo effect is to not cut calories altogether but instead limit calories for one week a month, and gradually return to your normal caloric intake for the other three weeks.

The research team is set to meet with Food and Drug Administration officers soon, Longo said. Theyll work out the details on how to implement the diet safely in order to prevent and treat obesity. In the meantime, patients shouldnt try it at home until Longo and his team finish testing through a randomized clinical trial, which will involve 70 patients over the span of six months.

It's not a typical diet because it isn't something you need to stay on, Longo said. "If the results remain as positive as the current ones, I believe this FMD will represent the first safe and effective intervention to promote positive changes associated with longevity and health span, which can be recommended by a physician.

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Diets That Mimic Fasting: How To Lose Belly Fat, Improve ...