Category Archives: Diet And Food

Over the past century the number of people who suffer from deficiencies of essential nutrients have dramatically decreased.

Environmental hygiene, access to clean water, immunisation and improved health care have reduced the prevalence of many infectious diseases.

This has contributed to the increased life expectancy for South Africans. However, sadly, many people will not be as healthy as they could be as they age, as the number of people with diseases such as Type 2 diabetes, cardiovascular (heart and blood vessel) disease and cancer are increasing.

These diseases are described as non-communicable, people do not catch them when germs are spread.

Many of the factors that contribute to the rise in the prevalence of non-communicable diseases are lifestyle factors, such as poor dietary habits, lack of exercise, smoking and abuse of alcohol.

These lifestyle habits and the resulting diseases account for 51 % of premature deaths of South Africans.

Researchers have asked people who know about the importance of eating plenty of vegetables and fruit why they do not do so.

Some of the reasons that are frequently given include the cost, lack of access or that it is not a habit.

Home food gardening helps to overcome all these barriers to consumption. It also provides the benefit of giving gardeners some physical activity, without having to go to a gym.

You do not need a lot of space to start a food garden, even a small one can provide produce to supplement what you buy.

No specialist tools are needed, basic equipment does the job. The choice of vegetables, fruit and herbs that you plant can take the nutrient content into consideration, but starting with produce most likely to grow in your area successfully can be a starter step.

My husband started our food gardening journey by planting fruit trees. At this time we were both working full time and there were many demands on weekend time.

These trees now contribute prolifically to our food supply.

The avocado, litchi and mango trees are well established and we get enough avocadoes to share with the neighbours. They then share their bananas with us.

The vegetable gardening is a more recent endeavour, but already very productive. Last summer we had butternuts galore, again enough to share.

The jam tomatoes were not a success, but the cocktail tomatoes provided a daily contribution to our meals.

Two granadilla vines were also successful, we enjoyed them fresh, I froze some pulp and we made granadilla jam.

The garden also produces plants for seasoning home cooked meals, notably chillies and sweet piquant peppers.

These were turned into hot Louisiana sauce and preserved in sweetened vinegar, respectively.

Rosemary, thyme and parsley are the only success stories in the herb garden. Alas something seems to like the basil and little remains for me to use in cooking.

Luckily I did not expect every plant to be success so I will learn to cope with this in time.

The gardening has also been a journey to new discoveries, with friends and family contributing tamarillo and dragon fruit plants. These will hopefully provide fruit this summer.

I was raised eating healthy, home made, family meals. Including vegetables as an important part of meals is a practice that is part of how I eat.

Having ready access to our home grown produce has increased the quantity that we eat.

The produce was available so readily that it became a challenge to see how much I could manage to include in our meals.

I look forward to the coming summer months, the seedlings are waiting to be planted, and the water tanks are full of rain water collected from the roof.

As an aside, another benefit of home food gardening is making our own compost. All the plant waste from the kitchen goes to the compost heap.

This means it is not going to landfill, but rather back to nourishing our soil.

If you think that home food gardening is not for you, I suggest you start small, with something that will grow easily where you live, and with time the gardening bug will bite, and your meals will be brim full of fresh produce.

The quantity of vegetables you eat can increase, your nutrient intake will increase and your diet will help promote your health.

Happy gardening.

*Carol Browne is a Registered Nutritionist and spokesperson for the Nutrition Society of South Africa (NSSA).

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OPINION | Home-grown healthy diets: Your garden could be the key to good eating habits - News24

Good nutrition focuses on intuitive eating and not the next best fad diet. Sponsored by Premera.

Nutrition is not a one size fits all particular diets may only work for particular bodies. Shelly Najjar is a registered dietitian and nutritionist of Confident Nutrition who focuses on intuitive eating, which promotes a positive attitude towards food and body image. She demonstrates three breakfast ideas that can be catered to what we need individually:

The "I Have No Time To Eat"

The "Not Hungry In The Morning"

The "I Don't Like Breakfast Foods"

When viewing nutrition as the goal of nourishing our body, it increases our capacity to do other things:

For more information, visit theConfident Nutrition website.

Sponsored by Premera as part of KING 5's "Self-Care Essentials" special presentation. Segment Producer Rebecca Perry. Watch New Day Northwest 11 AM weekdays on KING 5and streaming live on KING5.com. Contact New Day.

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Easy, nutritionist-approved breakfast ideas for 3 types of people - KING5.com

During 2020, our gyms shut down, mandates were placed to stay inside, and many watched their physical health and stamina decrease due to increased stress and time spent being sedentary (this author included).

Previously, experts have declared sitting is the new smoking. And while the last couple of decades have seen a huge boom in health and diet-conscious lifestyles, due to COVID-19, this past year has pushed many workers home and into remote positions. For a lot of us, thats here to stay.

By the end of 2020 (not even a full year into the pandemic), the Chicago Tribune stated that, across the country, aching backs, necks, and shoulders brought on by COVID-19-related lifestyle changes have sent many people to physical therapists.

According to a recent story from Brink News, between January and September 2020, costs associated with musculoskeletal disorders have surpassed the annual cost during each of the past three years, which cost companies and employers handsomely in the process. So, how do we confront the new challenges presented to us in this ever-changing remote landscape?

As someone who has also acquired an aching neck, I asked medical and industry experts how to stay healthy and limber during the age of remote work.

COVID-19 has disrupted everyones life on some level or other. Even for remote workers like myself who were active pre-COVID-19, it doesnt take long for the body to lose muscle mass after periods of inactivity (a mere four weeks).

Ulrich Dempfle, Chief Product Officer and one of the founders of the scientifically proven AI-powered Carol Bike says, apart from moving less, some remote workers are sitting for an additional 4 hours a day for a total of 9.3 hours and then sleeping for 7.7 hours; thats a lot of inactivity. Forty-six percent of people reported doing less exercise in the pandemic, 36% said they had disturbed sleep, and 39% said they had had musculoskeletal problems since March 2020. There are a plethora of adverse repercussions to inactivity.

Kristian Marcial, a cofounder and physical therapist at Tribeca Physical Therapy echoes Dempfles sentiment. There is definitely an increased case of health issues related to inactivity due to the new norm of work from home. I would approximate it to a 25% increase in our patients having pain, especially cases such as neck pain and low back pain.

We all know we should probably exercise more. You dont need to hear that again, but try taking frequent breaks, even if its just for a few minutes, to walk around your place. I also encourage most of my patients, even those who need to spend most of their day at a desk, to get up and walk around, at least for a few minutes, every 20 to 30 minutes, to get blood flowing to the whole body, says Jacob LaSalle, a pain specialist and physician at Hudson Medical, comprehensive spine and pain management specialists. Some find it helpful to have a short, minutes[-long] stretching routine that they perform during these mini-breaks.

If you have stairs, go up and down them a couple times, maybe invest in a little trampoline or exercise ball, anything to get the blood flowing a bit. This isnt about breaking a sweat, this is about keeping your body from going into shutdown mode. Not to mention that its also good for your brain, focus, and productivity to step away from the monitor at regular intervals.

One of the best things about remote work is the commute, or lack of it. But turns out, thats also one of the biggest pitfalls of remote work. Without a commute, we lose out on precious steps and fresh air and that mental separation and decompression that comes from leaving a workspace.

Nikita Rvachev, cofounder at Aitarget, says, Since work from home, Ive been slowly rolling down to constant tiredness. The border between work and rest has disappeared, so I found myself sitting in front of the laptop from early morning to late night without breaks. To combat this, I have built a work-from-home routine: I pushed myself to separate my working time by wearing office clothes, I replicate commute time by walking 15 minutes before and after working hours, and I differentiate devices I use for work and for leisure time.

Andrey Novoselov, a director of content at Travelpayouts, shares that The wrong position of the table negatively affects my neck and head. Im using a stand for my laptop so that I look up, not down, and my neck doesnt feel as tired. LaSalle confirms Novoselovs point, I cant stress enough the problems associated with sitting and/or slouching for prolonged periods of time in regards to spinal health. I encourage most of my patients who require long hours at a computer or a desk to invest in a standing desk that is adjustable and allows for a range of postures and positions.

The difference between an active and inactive lifestyle doesnt have to require a wardrobe change. There are so many fad exercises and diets, its impossible to keep up and we end up doing nothing at all. But active isnt just crossfit memberships and yoga pants.

LaSalle says getting moving is most important: By active we certainly mean exercise, but also other forms of activity that arent generally considered exercisewalking, shopping, gardening, even getting up and doing things around the house. All these things can promote the type of activity that preserves the health and integrity of the musculoskeletal system over the long run.

Josh Axe, a doctor of natural medicine and a cofounder of Ancient Nutrition, suggests taking walking calls, stretching, and doing some quick chores outside. Sitting for too long can cause all sorts of issues like sluggish digestion, stiffness, [and] anxiety. Changing up where you work in your home is another good strategy for fighting boredom.

Axe says that because it can be hard to prevent snacking and [food] grazing when working from home, keep treats and junk food out of sight. Put them in containers away in the cabinet so youre not tempted by seeing them. To help you consume more nutrient-dense, whole foods, take some time to meal prep on the weekends or after work hours, and put healthy foods in visible sight (such as a fruit bowl and pre-made snacks).

Activity can take many forms. Dont let fear or dislike of exercise keep you from being active. Find the activities you do enjoy and make them part of your daily routine. Hobbies, walking, sports, games, and even chores are all great ways to keep yourself active.

Its important to have work-life balance even when working from home. says Matt Robertson, a partner at Planet X, a marketing firm and production company. While working remotely, I reserve a separate corner of my apartment for work and computer time, while keeping the rest of my space as relaxing and work-free as possible. From hanging with my dog to taking mid-day breaks for the gym, prioritizing my health helps me stay productive as I grow my business.

Part of creating a healthy work-life balance is being able to separate work from home. However, this can be easier said than done when theyre the same place. Create boundaries for yourself. Give your home space for you. It is your home after all.

LaSalle says, I also think, in regards to specifically working from home, its important to create boundaries between work space and private space. We are generally more sensitive to space than we realize, so working in the bedroom, or even in the living room, can make it harder to unplug and get restorative rest in spaces that are associated with work.

And make time for yourself. Says Axe, If possible, set a time when your work day ends and you can focus on quality personal or family time and self-care, [such as] cooking and exercising. Anything you can do to make the following day easier, more organized, and more productive is a good thing. Try tackling the most important tasks first thing in the morning so that your day seems more manageable, allowing you to set boundaries.

If possible, set up a designated workspace separate from where you live. Another option might be to work in a nearby coffee shop or library. Know when the work day is over and hold that sacred, because your health is sacred.

The flexibility of remote work is wonderful and completely changes the modern outlook on work and the work environment. However, it comes with its own new set of challenges and threats to physical and mental health, some of which we may not even be aware of just yet. Listen to your body and be patient with the process.

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How to stay active and healthy during long-term remote work - Fast Company

A widening waistline isn't just an aesthetic concern. Belly fat, also known as visceral fat, is the fat that lies beneath the abdominal wall, nestled around organs like the liver, stomach and intestines. It's different, and more dangerous, than the kind of fat you can pinch (subcutaneous fat). According to Harvard Medical School, high amounts of belly fat are associated with illnesses such as cardiovascular disease, dementia, and cancer. These are everyday habits that reduce belly fat. Read on to find out moreand to ensure your health and the health of others, don't miss these Sure Signs You May Have Already Had COVID.

One of the biggest contributors to belly fat is a diet high in added sugar (especially sugar-sweetened drinks) and simple carbs (which rapidly turn to sugar in the body). Visceral fat literally lives for sugar. "Fructose, or sugar, causes fat cells to mature faster, specifically in the visceral fat," says the Cleveland Clinic. "A diet filled with fructose-containing sodas or drinks not only increases your calorie intake, but it impacts how the belly fat develops." Culling sugar-sweetened drinks and juices, refined grains, baked goods, and processed foods from your routine can help whittle your waistline.

Dieting alone isn't enough to reduce belly fat, experts say; adding exercise is crucial. "Exercise seems to work off belly fat in particular because it reduces circulating levels of insulinwhich would otherwise signal the body to hang on to fatand causes the liver to use up fatty acids, especially those nearby visceral fat deposits," says Kerry Stewart, Ed.D., director of clinical and research physiology at Johns Hopkins Medicine. For burning belly fat, moderate physical activity combined with strength training seems to work best.

RELATED: What Taking Aspirin Every Day Does to Your Body

The easiest way to reduce visceral fat is to lose weight, if you need to. "Weight loss alone can effectively reduce visceral fat," says W. Scott Butsch, MD, an obesity medicine specialist with the Cleveland Clinic. "By losing 10% of your body weight, you may lose up to 30% of your body fat." Choose a weight loss plan that works for you and is sustainableand remember that in the battle against belly fat, it's about steady progress, not perfection.

Chronic feelings of stress cause the brain to pump out cortisol, a stress hormone which prepares the body for battle. Among other things, cortisol tells the body to hold onto fat around the abdomen in case it's needed. (The hormone hasn't gotten the memo that we no longer live in cave-dwelling times.) Reducing stress can aid your efforts to melt belly fat. Getting regular exercise and practicing relaxation techniques like mindfulness can help.

RELATED: Over 60? Stop Doing These Things Today, Say Experts

Researchers at Wake Forest University University found that dieters who slept five hours or less every night put on 2.5 times more belly fat than people who got adequate sleep. Experts including the National Sleep Foundation say you should aim for seven to nine hours a night. Not only can it aid you in the battle of the bulge, consistent good-quality sleep may also reduce your risk of heart disease, cancer, diabetes, and dementia. And to get through this pandemic at your healthiest, don't miss these 35 Places You're Most Likely to Catch COVID.

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Everyday Habits That Reduce Visceral Fat | Eat This Not That - Eat This, Not That

The diseases covered by the audit are both deadly and costly, said Sharon Silas, GAOs health care director and report contributor. But effectively addressing them is a challenge because efforts are fragmented and each agency is doing its own thing, she said. While some agencies may hold programs accountable for the success (or failure) of outcomes, theres no overarching, cohesive strategy or coordination that spans agencies and programs to ensure that these efforts are not working at cross-purposes.

For example, USDA subsidizes corn production, leading to a pervasively low cost for high-fructose corn syrup and a lingering prevalence in American diets. But this runs contrary to HHSs recommendation to reduce consumption of all added sugars, including corn syrup, which thwart peoples efforts to eat healthfully without consuming too many calories. Said Silas, This is my favorite example of how there are these good things these agencies are trying to achieve that are at cross-purposes with the work of other agencies. Another conflict, not mentioned in the report: USDA also oversees the National School Lunch Program, whose nutrition standards do not include limits on added sugars; as a result, the vast majority of U.S. public schools exceed HHSs suggestion that sugar intake be limited to less than 10 percent of total calories, according to research published earlier this year.

Another issue arises around an HHS recommendation for Americans to eat more fruits and vegetables. USDA programs like SNAP and WIC are meant to help provide affordable food to millions of low-income Americans within their own communities. Still, despite a 2011 National Prevention Strategy that helped federal agencies coordinate on devising healthy food guidelines and ways to remind people to fill up half their plates with fresh produce, officials responsible for the strategy said that the subsequent administration did not implement the strategy or report on progress toward meeting 2021 targets because it was not a policy priority for the former Executive Office of the President, according to the report. At DOD, the ShipShape program educates active-duty service members about how to reduce calorie intake. Yet over 30 percent of young Americans aged 17-24 dont even qualify for military service because of their weightmade unhealthy by a range of factors, from diet, to lack of exercise, to tobacco use, long before they seek to join the armed services. A key takeaway from the reports findings, said Silas, is that someone has to make sure various diet-related health and nutrition goals are not in conflict.

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New GAO report details how federal nutrition programs are thwarted by agencies working at cross purposes - The Counter

Zeaxanthin is a carotenoid molecule found in the cells of your eyes (1, 2).

It has potent antioxidant properties and is linked to several health benefits, such as reducing the risk of age-related macular degeneration, glaucoma, and cataracts (3, 4).

This article explains what zeaxanthin is, its benefits, and its potential risks. It also reveals some top food sources and information about zeaxanthin supplements.

Zeaxanthin is a carotenoid found in the human eye. The other two carotenoids your eyes contain are lutein and meso-zeaxanthin (5).

Meso-zeaxanthin is thought to be created when your body breaks down other carotenoids, and you dont typically get it from your diet (5).

Carotenoids are fat-soluble, antioxidant molecules that are bright red, yellow, or orange. Theyre found in some algae, bacteria, fungi, plants, fruits, and vegetables (6, 7).

Theyre essential nutrients that you have to get from your diet (4, 6).

Of the 700 carotenoids identified in nature, only about 20 have been consistently found in the human body. Of these, zeaxanthin and lutein are primarily found in the human eye (1, 2, 6).

You can find zeaxanthin and lutein in a variety of fruits, vegetables, and animal products, such as egg yolks (1, 2, 3, 4).

They belong to the carotenoid class of pigments called xanthophylls, and theyre found in high concentrations in light-exposed structures in both plants and the human eye (1, 2, 3, 4).

In scientific studies, zeaxanthin and lutein are often described together due to their overlapping functions in the eye, but also because the human body can convert lutein into zeaxanthin (3).

Zeaxanthin is concentrated in the center of the retina, while lutein is found in the peripheral regions of the retina. Together, they form the macular pigment of the eye (2).

Both offer antioxidant benefits, although zeaxanthin is the more effective antioxidant (4).

In humans, the most studied functions of carotenoids including zeaxanthin are vision and their role in eye health and the reduced risk of eye disease (4).

Zeaxanthin is a fat-soluble antioxidant compound of the xanthophyll class of carotenoids. Its one of only two carotenoids found in the human eye, where it plays a key role in vision and eye health, as well as helps reduce the risk of eye disease.

Antioxidants protect the body from oxidative stress caused by highly reactive molecules called free radicals, or oxidants. They reduce levels of free radicals and inflammation in the body (8).

The overproduction of free radicals and chronic inflammation in the body are associated with the development of disease, such as (4, 8, 9, 10):

In addition, exposure to blue light waves has been shown to increase the production of free radicals and oxidative stress in the eyes and is a potential threat to eye health (2, 3, 4).

Research has shown that zeaxanthin reduces oxidative stress and damage in the eye by absorbing blue light, which in turn reduces inflammation and the risk of eye disease (3, 4, 11).

In fact, the most light-exposed layers of the eye contain about 75% zeaxanthin, which absorbs up to 90% of blue light to protect the retina from light-induced damage (3).

Zeaxanthin protects your eyes by absorbing harmful blue light that might otherwise cause damage. It has antioxidant and anti-inflammatory benefits that reduce your risk of eye disease.

Many studies demonstrate that zeaxanthin plays an important role in eye health throughout the lifespan. In particular, its associated with a lower risk of age-related eye disease, including AMD, cataracts, and glaucoma (1, 2, 3, 4, 11, 12).

These eye conditions lead to the destruction of the macula of the eye the region responsible for fine-feature vision. The macula is also where the carotenoids zeaxanthin and lutein are stored (1).

Cataracts, glaucoma, and diabetic retinopathy are all eye conditions caused by damage to the nerves in the eyes due to prolonged high blood sugar levels, which can happen to people with diabetes (2, 3, 13, 14, 15).

AMD is the leading cause of blindness in people over the age of 40 in the United States (1, 2, 3, 16, 17).

Zeaxanthins antioxidant properties help prevent oxidative stress, reduce inflammation in the eye, and protect the macula from damage (2, 3, 12).

Zeaxanthin also plays an important role in eye development in developing fetuses, as well as in optimal vision during young adulthood (3).

A diet rich in zeaxanthin and other antioxidants may increase the density of the macular pigment and is associated with a lower risk of eye disease (3, 12).

Zeaxanthin plays an important role in eye health throughout the lifespan and is associated with a reduced occurrence of age-related eye disease, such as age-related macular degeneration, cataracts, glaucoma, and diabetic retinopathy.

In addition to its role in vision, zeaxanthin is present in regions of your brain associated with cognition, movement coordination, and decision making (2, 4).

Less research has been conducted on the benefits of zeaxanthin for the brain compared with its benefits for the eyes (18).

Nonetheless, studies have shown that people with Alzheimers who have higher levels of zeaxanthin have a lower mortality rate from the disease (2, 4, 19, 20).

Other studies suggest that taking 2 mg of zeaxanthin daily may not improve cognitive function in people with Alzheimers disease (21).

Its unclear how this finding relates to the dietary intake of zeaxanthin from foods. Researchers estimate that the average daily intake of zeaxanthin in the United States is 1.3 mg, but that it may reach as high as 25 mg in some South Pacific populations (3).

More research on the relationship between zeaxanthin, cognition, and Alzheimers disease is needed.

Zeaxanthin is present in regions of the brain associated with decision making, movement control, and cognition, and it may be associated with improved symptoms of Alzheimers disease. The research is promising, but more studies are needed.

Zeaxanthin is found in significant amounts in human skin (4, 22).

In both the eyes and skin, zeaxanthin absorbs harmful blue light waves and prevents oxidative stress caused by free radicals (22, 23).

Many factors influence skin aging and sensitivities, including nutritional deficiencies and ultraviolet (UV) radiation from sunlight (22, 24).

Some symptoms of skin aging include:

Studies indicate that UV protection from zeaxanthin may improve the signs of skin aging. People reaped these benefits both from eating a diet rich in zeaxanthin and applying skin cream that contained zeaxanthin and other antioxidants (22, 23, 24, 25).

Zeaxanthin is also found in human skin, where it provides UV protection that may improve the symptoms of skin aging, such as dryness, wrinkles, discoloration, and loss of elasticity.

Zeaxanthin may also offer a range of other health benefits, including:

So far, scientists have explored most of zeaxanthins benefits regarding vision and eye health.

Research examining its role in other parts of the body is currently scant.

Zeaxanthin may protect kidney health, maintain homeostasis in the body, and even become a therapeutic drug for liver disease. More research exploring these different roles of zeaxanthin is needed.

Zeaxanthin is found naturally in a wide variety of fruits and vegetables. Dark leafy green vegetables are especially rich in zeaxanthin (3, 11).

Scientific sources typically list zeaxanthin- and lutein-containing foods in one category, not separately. This may be because lutein can be converted into the carotenoid meso-zeaxanthin in the eye, but also because the human diet is poor in zeaxanthin (5, 11).

Zeaxanthin is the predominant carotenoid in goji berries. The fruit and seeds are a rich source (29).

Corn, egg yolks, and human milk are other bioavailable sources which means your body can readily absorb the zeaxanthin from these foods (11).

Heres a list of other foods rich in zeaxanthin and lutein, including the amount of both per 100 grams (30):

Currently, there is no daily recommended intake for zeaxanthin. However, an intake of at least 2 mg appears to provide some health benefits (22).

Research has shown that people had the lowest risks of AMD and had slowed cataract growth when they consumed 56 mg of zeaxanthin per day (3).

You may be able to consume 510 mg of zeaxanthin and lutein combined through your diet alone by eating a variety of whole foods, including orange bell pepper, corn, and eggs (1).

Goji berries, eggs, human milk, and corn are among some of the richest sources of zeaxanthin, along with leafy vegetables, carrots, and pumpkin.

The popularity of zeaxanthin-containing supplements and supplements for eye health is increasing (3).

Studies have shown that taking zeaxanthin increases the density of the macular pigment in the eye (3, 11, 12, 31).

One study had people take zeaxanthin supplements for 624 months. It found that 3695% of people had an increased density of macular pigment. Interestingly, this response varied greatly between individuals (3).

A higher macular pigment density is associated with a lower risk of AMD (3, 11, 12).

Studies have shown that taking zeaxanthin supplements may increase the density of the macular pigment in your eye, which is associated with a lowered risk of AMD. However, more research is needed to determine safe and beneficial levels.

Zeaxanthin appears to be generally safe, although scientific findings are inconclusive.

There may be some concerns about taking xanthophylls (which include zeaxanthin) at higher dosages, but more research is needed (32).

Other research estimates that a daily intake of 0.34 mg per pound (0.75 mg per kg) of body weight might be safe. That is equivalent to 53 mg of zeaxanthin for a person who weighs 154 pounds (70 kg) (33).

High levels are generally difficult to consume through diet alone. The average daily intake of zeaxanthin through diet is just 1.3 mg (3).

Scientists need to do more research to establish what dosage of zeaxanthin supplements is safe and beneficial.

Zeaxanthin is generally safe, although more research is needed to establish safe daily limits.

Zeaxanthin is an important molecule in your eyes thats essential for protecting them from damage throughout your lifetime. Its fat-soluble and a member of the carotenoid family.

Its one of just three carotenoids found in the human eye that absorb harmful blue light, and it offers antioxidant and anti-inflammatory benefits that reduce the risk of age-related macular degeneration, glaucoma, cataracts, and diabetic retinopathy.

You can get it from your diet by consuming various whole foods, as well as by taking supplements.

Theres no recommended daily intake for zeaxanthin. Scientists need to do more research to find out the safe and beneficial dosages for humans.

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Zeaxanthin: Health Benefits and Top Food Sources - Healthline

The artificial sweeteners used in diet drinks may stimulate the appetite and cause increased cravingsespecially for women and people with obesity, according to a study published in JAMA Network Open.

Want to help your patients lose weight? 3 reasons why commercial diet programs alone won't cut it.

For the study, researchers conducted a randomized crossover trial involving 74 participants over the course of three visits to determine if higher BMI and female sex are associated with increased brain reward activity or hunger response.

All participants were right-handed, nonsmokers, non-dieters, not taking medication, had a stable body weight for at least three months, and had no history of eating disorders, illicit drug use, or medical diagnoses. In addition, 58% of study participants were women. The average age of participants was 23.40 years old, and the BMI range was 19.18-40.27.

Notably, according to the study, most previous research on diet soda has focused mainly on males and people of normal weight.

As part of the randomized crossover design, participants consumed drinks containing sucrose, sucralose, or water. Then, the researchers measured the participants' responses to diet soda three ways, including:

According toKatie Page, a physician specializing in obesity at the University of Southern California and co-author of the study, the results showed that "females and people with obesity had greater brain reward activity" after they consumed the artificial sweetener.

Both females and people with obesity also experienced a reduction in the hormone that inhibits appetiteand they consumed more food after they had drinks with artificial sweeteners, compared with after they had drinks with sugar.

In comparison, male participants and people of healthy weight didn't experience an increase in brain reward activity or hunger response, which the researchers said suggests they aren't affected in the same way.

"I think what was most surprising was the impact of body weight and biological sex," Page said. "They were very important factors in the way that the brain responded to the artificial sweetener."

While some previous studies have shown benefits of artificially sweetened beverages, long-term research suggests that diet soda consumption islinked to increased weight gainand experts said the latest study should shed some light on this "false promise," NPR's "Shots" reports.

"This study offers some clues as to why," Laura Schmidt, a professor of health policy at the University of California, San Francisco, said. "Artificial sweeteners could be priming the brains of people with obesity to crave high-calorie foods," thereby disadvantaging people who may benefit most from a lower-calorie diet.

According to NPR's "Shots," one hypothesis as to why this disconnect occurs posits that the body may be confused by artificial sweeteners, making it believe sugar is coming.

As Susan Swithers, a behavioral scientist at Purdue University who was not involved in the study, put it, we're "supposed to get sugar after something tastes sweet. [Our bodies have] been conditioned to that." As a result, when we consume artificial sweeteners and the sugar never comes, our body's anticipatory responses are confusedwhich could throw off our ability to efficiently metabolize sugar that we consume later.

If this consistently happens to individuals who drink diet soda, it could increase the risk of Type 2 diabetes because when blood sugar rises, so does the body's insulin levels, Swithers added. "So what you're doing is you are kind of pushing the system harder," she said.

Given the results from this new research, Schmidt suggested, "People with obesity might want to completely avoid diet sodas for a couple of weeks to see if this helps to reduce cravings for high-calorie foods." (Aubrey, "Shots," NPR, 10/7; Yunker et al., JAMA Network Open, 9/28)

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Is the 'diet' in diet drinks a 'false promise?' Here's what one study suggests. - The Daily Briefing

Do you love nutrition? I sure do, with every fiber of my being! Speaking of fiber, you have probably been told to eat more fiber, but do you really know why? Fiber is essential to a healthy diet, and its best known for its role in gastrointestinal health. However, fiber can provide other health benefits as well, such as helping to maintain a healthy weight by promoting satiety, and lowering your risk of diabetes, heart disease and some types of cancers.

Insoluble fiber includes the parts of plant foods the body cant digest or absorb. Unlike fats, proteins and carbohydrates, which are broken down and absorbed, insoluble fiber isnt digested by the body, so it can keep you fuller longer.

There are two types of fiber: soluble and insoluble.

Insoluble fiber, like discussed above, is found in food sources like fruits with edible skins, uncooked vegetables, nuts, legumes, brown rice and whole-grain flours. Insoluble fibers pass through the gut quickly and can help with constipation.

Foods high in soluble fiber are oats, oat bran, barley, dried beans and peas, and certain fruits and vegetables such as strawberries, apples, potatoes and citrus fruits. Soluble fiber may help firm stool and reduce diarrhea by acting like a sponge in the gut. Consuming foods high in soluble fiber is especially important for those who have diabetes. It can help lower blood sugar because it helps slow how fast foods are digested and supports heart health.

The average adult only consumes about 15 grams of fiber per day, but it is recommended we eat 25 to 35 grams of fiber per day. If adding fiber to your diet, start slow and be sure to drink 6 to 8 cups of water per day.

Adding fiber isnt hard. Its easy and fun! Try snacking on fresh fruits instead of that piece of candy. Hummus and other bean dips are filled with fiber and pair great with a side of whole-grain crackers and vegetables.

For more information on fiber and more to support your health goals, join the Food City Wellness Club by visiting foodcity.com.

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Adding fiber to your diet is easy and fun - Johnson City Press (subscription)

The most ironic fact about intuitive eating is it is not very intuitive for most. It takes intentional effort to get to that point. Eighty per cent of women in the US alone are dissatisfied with their bodies. Moreover, longing for a thin and ideal body is international in nature.

The impact of diet culture is rippling. But here are some of the top ones to consider:

*Certain groups of food are heavily demonised

*Makes you feel unworthy of enjoying the good moments of life

*Pressure on every woman, especially brides and new mothers, to lose weight is immense

*Excessive emotional eating behaviours if your weight does not reduce in the timeline you need

The by-products of the impacts are feelings of lethargy, eating disorders, mood swings, guilt, shame and anxiety. Chronic dieters know that they will always gain the weight back. Dieting has a negative connotation to it even while thinking about it. Multiple perspectives come into play when considering intuitive eating.

The basic principle is to put weight loss on the back burner and listen more to hunger cues. It shows you the path to heal your relationship with food. It encourages tapping into your inner wisdom of what your body needs. It also leads to acceptance of your ancestral form of eating. It values fullness over starvation. It nudges you to respect your body.

The best way to look at diet culture vs intuitive eating is to ask the right questions.

*How many kgs did I lose? Vs Am I feeling stronger every day?

*How can I avoid carbs in this meal? Vs Am I feeling satisfied with my meal?

*What will others think when they see my body? Vs Am I feeling healthy in my body?

*Am I eating a 1,200 calorie diet? Vs Am I eating according to what my body and mind need to function properly?

The thought of losing weight weighs on pretty much every woman's mind. There are deeper roots of the diet mentality than what seems on the surface. Good things take time. So let's make small shifts in our eating mindset, daily movements for optimised health, and make nutrition and fitness a lifestyle instead of a short-term weight loss goal.

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Revealed! Which one is the healthier option? Going on a diet or intuitive eating? - Free Press Journal

Going on a low-carb diet has long been a popular weight-loss strategy. But some doctors and nutrition experts have advised against doing so over fears that it could increase the risk of heart disease, since such diets typically involve eating lots of saturated fats, the kind found in red meat and butter.

But a new study, one of the largest and most rigorous trials of the subject to date, suggests that eating a diet low in carbohydrates and higher in fats may be beneficial for your cardiovascular health if you are overweight.

The new study, which was published in the American Journal of Clinical Nutrition, found that overweight and obese people who increased their fat intake and lowered the amount of refined carbohydrates in their diet while still eating fiber-rich foods like fresh fruits, vegetables, nuts, beans and lentils had greater improvements in their cardiovascular disease risk factors than those who followed a similar diet that was lower in fat and higher in carbs. Even people who replaced healthy whole grain carbs like brown rice and whole wheat bread with foods higher in fat showed striking improvements in a variety of metabolic disease risk factors.

Its a well-controlled trial that shows that eating lower carb and more saturated fat is actually good for you, as long as you have plenty of unsaturated fats and youre mostly eating a Mediterranean-type diet, Mozaffarian added. Many doctors recommend a traditional Mediterranean style diet, rich in fruits and vegetables, fish and heart-healthy fats like nuts and olive oil, for cardiovascular health. Other rigorous studies have found that following a Mediterranean diet can help to ward off heart attacks and strokes.

The new study included 164 overweight and obese adults, mostly women, and took part in two phases. First, the participants were put on strict, low-calorie diets that lowered their body weights by about 12%. Then they were each assigned to follow one of three diets in which 20%, 40% or 60% of their calories came from carbohydrates.

Protein was kept steady at 20% of calories in each diet, with the remaining calories coming from fat. The participants were fed just enough calories to keep their weights stable. The participants followed the eating plans for five months, with all of their meals provided to ensure that they stuck to their diets.

The second year of pandemic festivities is around the corner.

It may be difficult to stop yourself from indulging in the sweet and savoury dishes during Dussehra and Diwali, but it is wise to be mindful at every step.

While completely refraining from the delicious delights may be an impossible task, adding some essentials to your plate can go a long way.

Some fibrous greens and fruits, spices from the kitchen cabinet and flesh food will ensure strong immunity during your festive celebration.

In an interaction with ETPanache Digital, Ayurvedic doctors and Kapiva Academy of Ayurveda consultants Dr Aswathy and Dr Anand Dwivedi, and Deepti Khatuja, Assistant Manager and Clinical Nutritionist at Fortis Memorial Research Institute, shared the must-have food items during this period.

Look no further. Veggies hold the answer.

All seasonal vegetables have a rich source of multiple micronutrients and antioxidants that can aid in better immune function, regulate gut microbiota and reduce inflammation.

Green leafy vegetables are rich sources of beta carotene (precursor of Vitamin A), Vitamins C and E, antioxidants and fibre.

Red bell pepper is also rich in Vitamin C.

Like its green counterparts, fruits like papaya, guava, apple, grapes, mango and many others are also rich in beta carotene, Vitamin C, Potassium, 13 vitamins and folate which help in overall maintenance of health and immunity.

Citrus fruits like oranges, tangerines, lemons, sweet lime and gooseberries (amla) are good sources of Vitamin C.

As far as meat is considered, opt for lean cuts and junk red meat. Flesh foods are packed with nutrients such as iron, zinc and essential amino acids.

These beneficial spices are packed with micronutrients and antioxidants that will give your body the necessary strength it needs.

Turmeric (haldi) is considered as one of the best sources for fixing cough-related problems, and boosting immunity.

Clove and dry ginger (sunthi) are good for digestive disorders and for those suffering from prolonged cough.

Fenugreek (methi) shows immediate action on gastric-related problems. Cinnamon has antiviral properties. It can help with digestion as well regulate high cholesterol issues.

Instead, the researchers designed what they considered practical and relatively healthy diets for each group. All of the participants ate meals like vegetable omelets, chicken burritos with black beans, seasoned London broil, vegetarian chili, cauliflower soup, toasted lentil salads and grilled salmon. But the high-carb group also ate foods like whole wheat bread, brown rice, multigrain English muffins, strawberry jam, pasta, skim milk and vanilla yogurt. The low-carb group skipped the bread, rice and fruit spreads and sugary yogurts. Instead, their meals contained more high-fat ingredients such as whole milk, cream, butter, guacamole, olive oil, almonds, peanuts, pecans and macadamia nuts, and soft cheeses.

After five months, people on the low-carb diet did not experience any detrimental changes in their cholesterol levels, despite getting 21% of their daily calories from saturated fat. That amount is more than double what the federal governments dietary guidelines recommend. Their LDL cholesterol, the so-called bad kind, for example, stayed about the same as those who followed the high-carb diet, who got just 7% of their daily calories from saturated fat. Tests also showed that the low-carb group had a roughly 15% reduction in their levels of lipoprotein(a), a fatty particle in the blood that is strongly linked to the development of heart disease and strokes.

The low-carb group also had improvements in metabolic measures linked to the development of Type 2 diabetes. The researchers assessed their lipoprotein insulin resistance (LPIR) scores, a measure of insulin resistance that looks at the size and concentration of cholesterol-carrying molecules in the blood. Large studies have found that people with high LPIR scores are more likely to develop diabetes. In the new study, people on the low-carb diet had their LPIR scores drop by 15% reducing their diabetes risk while those on the high-carb diet had their scores rise by 10%. People on the moderate carb diet had no change in their LPIR scores.

The low-carb group had other improvements as well. They had a drop in their triglycerides, a type of fat in the blood that is linked to heart attacks and strokes. And they had increases in their levels of adiponectin, a hormone that helps to lower inflammation and make cells more sensitive to insulin, which is a good thing. High levels of body-wide inflammation are linked to a range of age-related illnesses, including heart disease and diabetes.

The low-carb diet that was used in the study largely eliminated highly processed and sugary foods while still leaving room for high quality carbs from whole fruits and vegetables, beans, legumes and other plants, said Dr. David Ludwig, an author of the study and an endocrinologist at Harvard Medical School. Its mainly focused on eliminating the processed carbs, which many people are now recognizing are among the least healthful aspects of our food supply, said Ludwig, who is co-director of the New Balance Foundation Obesity Prevention Center at Boston Childrens Hospital.

Ludwig stressed that the findings do not apply to the very-low carb levels typical of ketogenic diets, which have been shown to cause sharp elevations in LDL cholesterol in some people. But he said the study does show that people can gain metabolic and cardiovascular benefits by replacing the processed carbs in their diets with fat, including saturated fat, without worsening their cholesterol levels.

The new study cost $12 million and was largely funded by the Nutrition Science Initiative, a nonprofit research group. It was also supported by grants from the National Institutes of Health, the New Balance Foundation and others.

Linda Van Horn, a nutrition expert who served on the federal governments dietary guidelines advisory committee and who was not involved with the new study, noted that the low-carb group consumed large amounts of unsaturated fat and fiber-rich vegetables both of which are known to have beneficial effects on cholesterol and cardiovascular risk markers. The low-carb group, for example, consumed an average of 22 grams of fiber per day, which is more than the average American consumes, she said.

While the study is valuable and carefully designed, as always in nutrition research, there are many dietary factors that influence cardiometabolic risk factors that can help to explain the results, said Van Horn, who is also chief of nutrition in the department of preventive medicine at the Northwestern University Feinberg School of Medicine.

Mozaffarian said his take-home message for people is to adopt what he calls a high-fat Mediterranean style diet. It entails eating fewer highly processed carbs and sugary foods and focusing on fruits, vegetables, nuts, seeds, fish, cheese, olive oil and fermented dairy products like yogurt and kefir. Thats the diet that America should be focusing on, he said. Its where all the science is converging.

Link:
Should you to a switch a low-carb diet to help your heart health? - Economic Times