Category Archives: Life Affirming

Meet the Volumetrics Diet, A Simple Yet Effective Weight-Loss Plan

The cardinal rule of weight loss is pretty simple: take in fewer calories than you burn. And focusing on foods that are naturally low in calories can make that a lot easier to achieve. That's precisely the philosophy behind the Volumetrics Diet, a plan that has youconsuming foods that are nutrient-dense but low in calories to keepyour hunger under control while also creating a calorie deficit.

The Volumetrics Diet isnt for everyone, of course, but according to Harland Adkins, registered dietitian and founder of Fast Food Menu Prices, its a generally balanced and sustainable approach because it doesnt exclude any food groups.

RELATED: How to Create a Calorie Deficit Without Losing Muscle

If youre eager to shed pounds but have found other diets too restrictive (looking at you, keto), experts say this plan just may be a good fit. Heres what to know before giving the Volumetrics Dieta try.

The Volumetrics Diet was created by Penn State University nutrition scientist and professor Barbara Rolls. Her book about the diet offers not only the guidelines for the diet, but also recipes and helpful tips on calculating the calorie density of foods. In addition to adjusting your eating habits, Rolls also encourages adopting other healthy habits to support your efforts, and keeping a journal to track your food intake and physical activity. Its important to note that this diet is intended to be a long-term lifestyle change, not a quick fixfor weight loss.

The Volumetrics Diet is all about eating more foods that are foods with a low energy density fruits and vegetables, for example while limiting foods that have a higher energy density.Simply put, calorie density is the measure of how many calories are in a given weight of a particular food.

Low energy density foods have a lot of water and fiber, which means more volume for fewer calories, explains Jennifer Schlette, registered dietitian and founder of KitchenSubstitute.

While the standard meal plan allows for 1,400 calories per day, this can definitely be tweaked to fit your unique needs.

By reducing your calorie intake, the Volumetrics Diet can certainly help with weight loss, says Kristin Gillespie, MS, RD, LD, and advisor for Exercise With Style.

Not only that, but this diet can also help reduce mindless snacking between meals since it focuses on fiber- and water-rich foods that fill you up. A small 2004 study found that people ate 56% more calories when they were served a meal with high-calorie density foods, whereas another small 2018 study found that meals with lower-calorie density led to decreased hunger and cravings.

Because the diet focuses on increased consumption of fruits and vegetables and inherently limits processed, nutrient-lacking foods, it can also help improve the overall nutritional quality of the diet and have a lasting effect on food choices, Gillespie tells AskMen.

Research has shown a link between the consumption of processed foods and a higher risk of heart disease, cancer, and even premature death. So, by mostly eliminating these foods from your diet, this approach may even help you to live a longer life.

Because there is a large focus on whole foods and plants, you might also see improvements in chronic inflammation, mood, and energy, notes Trista Best, a registered dietitian atBalance One Supplements.

One of the greatest advantages of this diet, according to dietitians, is that no foods are entirely off-limits. You can still occasionally enjoy foods with a high-calorie density in small portions nuts, pretzels, chocolate, etc. by making adjustments to your calorie intake at other meals.

A bigdisadvantageof the Volumetrics Diet is that it can be time-consuming to calculate the calorie density of specific foods and find suitable recipes.

You will have to make most of your meals and snacks at home, which can be too restrictive for people with tight schedules, says Adkins.

Its also not an easy diet to adhere to if you like to dine out because restaurants often prepare foods in high-fat butter and oils, meaning even those seemingly healthy vegetable-based dishes could be loaded with calories.

Emphasizing foods with low energy densities also means you may miss out on healthy fats. Adkins notes that nuts, seeds, and avocado are all examples of healthy foods with much to offer in the way of vitamins, minerals, and fiber, but theyre excluded from the Volumetrics Diet simply because of their calorie content. These foods also provide omega-3 fatty acids, which your body cannot produce on its own, and are known to improve overall heart health and cholesterol while reducing inflammation, blood pressure, and heart disease risk.

My primary concern with this diet is that its sole focus is on calories, says Gillespie. Most of us know that nutrition is not as simple as just looking at calories, but rather the overall nutrient density of foods. By looking only at calories, we may be missing key nutrients that our bodies need.

According to experts, the best candidate for the Volumetrics Diet is someone overweight with a moderate activity level who has failed to lose weight on other diets. However, Adkins stresses that it is not an advisable approach if youre an athlete who requires a higher energy intake to fuel you through your vigorous physical activities. If youre super active and not taking in enough calories, your body may begin to break down muscle tissue rather than build it.

Additionally, Schlette notes that this diet may be a good fit for people with diabetes.

Eating large quantities of watery fruits and vegetables can be dangerous for people with diabetes because these foods are absorbed very quickly, causing blood sugar levels to rise rapidly, she explains.

Its also worth noting that the Volumetrics Diet isnt suitable for anyone whos struggled with an eating disorder in the past, as it can contribute to a risky restrictive mindset.

I would be comfortable recommending The Volumetrics Diet to people who always seem to feel hungry, says Wendy Lord, a registered dietitian and consultant for Sensible Digs. It is useful for those who feel the need to snack all the time and really battle to control their calorie intake.

Foods are grouped into four categories according to energy density, according to Lord:

Meals on this diet will include mostly foods from the first and second categories, with smaller portions of category three, and rare indulgences in category four.

Heres an example of what one day of eating might look like:

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Volumetrics Diet: A Guide of Pros, Cons, and What You Should Eat - AskMen

Some amount of bloating is normal. You might experience bloating after a salty meal, a change in water intake, high stress levels, or when traveling. Bloating tends to make us feel a little less confident in our skin and may worsen overall body image.

While you can't completely eliminate bloating, we can add certain foods into your diet to help reduce the frequency and severity.

Soluble fiber is one of the easiest ways to help smooth out digestive issues. It's known for its "binding effect" that helps keep digestion regular as well as excrete toxins, cholesterol, and excess waste that needs to be removed from our system.

Initially, increasing high fiber foods may add to some digestive discomfort and even some bloatingespecially if your system isn't used to this amount of roughage from foods. However, over time, a consistent high-fiber diet will decrease bloat and help keep your digestion regular.

Take a look at common foods that are high in soluble fiber, and how to include more of them to beat the bloat! Then, be sure to check out our list of 22 Meals to Melt Belly Fat in 2022.

Oatmeal is well known for its heart-healthy benefits, but soluble fiber is the little-known compound behind oatmeal's health perks. One cup of cooked oats delivers four grams of total fiber and two grams of soluble fiber. That's nearly 15% of the daily recommended fiber goal of 25 grams of fiber per day for women!

Searching for more recipes to incorporate oats and reduce belly bloat? We have you covered with these 51 Overnight Oat Recipes.

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Chia seeds are loaded with soluble fiber. One serving (just two tablespoons) contains nearly 10 grams of total fiber!

Chia seeds have added health benefits that support healthy digestion as chia seeds tend to absorb water within the digestive tract and help keep you regular. They also provide a substantial dose of heart-healthy omega-3's, too!

Pro tip: Because chia seeds absorb fluid, soaking them in water before you eat them can help keep digestion running smoothly.

Three prunes have a whopping four grams of total fiber with more than half from soluble fiber. Prunes make an easy snack when paired with nuts or cheese, and can also provide a quick fiber boost when added into yogurts, smoothies, or on top of cereals.

Whether you like your plums fresh or dried into prunes, you'll love these Secret Effects of Eating Plums in addition to reducing your waistline.

All types of beans and lentils are soluble fiber superstars, but black beans especially take the gold here. A one-cup serving of black beans provides nearly 15 grams of total fiber with a third of it coming from soluble fiber!

Looking to beat the bloat by adding beans into your diet? This One Trick Will Make Your Beans Taste Better.

Barley, a whole grain in the wheat family, provides serious health benefits attributed to its high fiber content. One cup of cooked barley delivers six grams of total fiber in addition to its cholesterol-lowering beta-glucan content.

Barley cooks similarly to brown rice and can be quickly added into soups, stews, salads, or as a quick side dish.

Thinking that carbs like barley won't support your weight loss efforts? Think again! Here are the Most Underrated Carbs for Weight Loss.

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The Best Foods on Store Shelves to Shrink Belly Fat, Says Dietitian Eat This Not That - Eat This, Not That

Eggs are considered one of the most popular breakfast foods.   |  Photo Credit: iStock Images

New Delhi: In a fitness-driven world, many people spend hours obsessing over ways to lose weight quickly. From monitoring minor everyday habits like drinking water while sitting to eliminating macronutrients like carbohydrates from the diet people resort to a plethora of ways to keep belly fat and excess body weight at bay. Yet, we end up making some mistakes that seem like healthy habits, but could instead give you additional bodyweight.

Ranging from diet to the way you sleep and workout, take a look at some of the top bogus tricks that promise weight loss but instead result in weight gain.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.

Get the Latest health news, healthy diet, weight loss, Yoga, and fitness tips, more updates on Times Now

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Weight gain: 5 seemingly-healthy habits that could be giving you belly fat - Times Now

A WOMAN dropped four dress sizes in time for her wedding, without doing any exercise.

Kirsten Mitchell, 50, managed to go from a size 18 to a 10, after taking the plunge to lose weight.

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She said she felt pushed to make the lifestyle change after hearing a doctor on the radio.

Kirsten had been about 14 stone and was busy researching different diets, saying: "Doing things like putting my shoes and boots on was a struggle.

"I was always out of breath if we went walking, which we often liked to do. Id generally feel uncomfortable in clothes it didnt matter what size I bought."

Her now fianc, Carl, listened to Dr Michael Mosley on BBC Radio 2, who was talking about the Fast800 programme.

The nursery manager said: "It made perfect sense to me, so I decided to order the book there and then.

"I read it immediately and it was definitely life changing for me.

"I decided to sign up for the online programme in March, as Id read that there were lots of support tools available, and also additional recipes on the website."

She was told she needed to only eat 800 calories a day, and worried initially it wouldn't be enough.

But Kirsten was surprised to find she didn't feel hungry at all, enjoying all the recipes.

She said: "I decided to really dedicate myself to the diet and I gave up drinking alcohol completely.

"I did find this hard as I love a gin and tonic and a glass of wine. However, as soon as I cut out the booze, I started losing weight quite quickly, even though I dont exercise at all."

She wanted to get down to a size 10 for her wedding and buy her dream dress, which then help push her to keep the goal.

The wedding date in July 2021 was an incentive to keep the weight off even when it became tricky in lockdown.

Kirsten said: "I bought myself my dream wedding dress in a size 10 so my goal was to sustain the weight loss until the wedding.

"July came and I was delighted to fit into my dress it fitted like a glove and I was thrilled.

"The day was amazing and I felt unbelievable. I was so proud to wear my amazing wedding dress and be the beautiful bride I dreamed I'd be, thanks to this amazingstyle of eating.

"I now weight around 9 stone and I still follow The Fast 800 programme today but I try and stick to the 3:4 format four days consuming around 800 calories and three days being a little more relaxed, but still healthy."

READ MORE REAL LIFE STORIES

How you want to lose weight varies depending on your lifestyle and health.

A calorie restricted diet might not be the best way for you to shave some pounds off, so always do your research and speak to your GP before embarking on a new regime.

Experts agree that eating a well balanced diet, having plenty of exercise and not drinking too much alcohol is a good start to being healthier.

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Read more:
I dropped from size 18 to a 10 in time for my wedding WITHOUT doing any exercise at all... - The Irish Sun

Hjelde spent the second half of the 2020-21 campaign on loan from Celtic at Ross County and joined Leeds on a four-year deal in the summer.

The 18-year-old defender quickly began impressing for United's under-23s and was handed a Whites first team debut when starting the third round FA Cup tie at West Ham at the beginning of this month.

Hjelde excelled in seeing out 78 minutes at centre-back and was then introduced from the bench in the following weekend's Premier League rematch at the Hammers after an injury to Junior Firpo.

The Norway under-21s international was brought on in the 23rd minute and produced another pleasing performance, this time at left back.

Hjelde was then back on the bench for Saturday's Premier League defeat at home to Newcastle United as Diego Llorente returned from suspension and was one of several Leeds youngsters to be hailed by CEO Angus Kinnear in his matchday programme notes.

The teen who was born in Nottingham and later grew up in Norway has enjoyed a stellar start to his Whites career but says his adaptation to life at Leeds in the Premier League has been greatly aided by Bielsa and very hard work.

Speaking in an interview with Norwegian outlet NRK, Hjelde said: "The start has been very nice, but it took me a couple of weeks to get into everyday training.

"I was told that I had to lose a few kilos to become a Premier League player.

"You have weight goals, so I was told to lose a few kilos to be at the combat weight they wanted.

"It was a bit heavy to step down on the food

"In Celtic I was told that I was too light.

"I ate a little more, and the workouts were nowhere near as hard. It was a shock to come from Scotland. It is a completely different level here.

"I have received good backing from the club and the players around."

Hailing the impact of Bielsa, Hjelde said: "He has helped me a lot to achieve my goals. I have been with the first team since the first day.

"It has done a lot for me to work under one of the world's best managers.

"He has been tough at times. You get to feel it somehow.

"There is a lot of running. For my part, it has been brutal training days at times.

"I remember I played against Patrick Bamford and was tired after two minutes. And then it was half an hour left!"

Support the YEP and become a subscriber today. You'll enjoy unlimited access to the latest on Leeds United and Leeds Rhinos. With our sports digital subscription, you'll also see fewer ads, enjoy faster load times, and get exclusive content. Click HERE to subscribe.

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Leo Hjelde on Leeds United 'level' compared to Celtic, weight loss and Marcelo Bielsa impact - Yorkshire Evening Post

Experts agree that when you have rheumatoid arthritis (RA), a healthy diet that avoidsinflammatory foods such as cheese and red meat may help you feel better.

But what about shifting the times when you eat? This type of eating plan, known as intermittent fasting (IF), has become popular in recent years. Some people with RA have used IF for weight loss, and others say it helps them feel better overall.

Although there are many versions, each IF diet involves some periods of normal eating and other periods of severe calorie restriction or abstinence from food.

There isnt enough research to definitively say that people with rheumatoid arthritis should use an intermittent fasting approach, but several small studies hint at possible benefits, says Ellen Liskov, RDN, of Yale New Haven Hospital Center for Nutrition and Wellnessin Connecticut.

For most people, it can be safely done, but always check with your doctor, and consult a registered dietitian nutritionist to discuss the eating pattern that is best suited for your health profile and desired outcomes, she says.

Here are six things people with RA should know.

Intermittent fasting is an umbrella term that spans a variety of eating plans. On all plans, during fasting periods you are encouraged to drink water, teas (especially herbal teas), and black coffee.

Some of the most common IF types include:

A number of small studies on IF in the general population have shown that the method is somewhat effective as a weight loss tool.

According to a review published in JAMA Network Openin December 2021, some types of intermittent fasting, notably 5:2 or a similar modified alternate-day fast, result in a moderate amount of weight loss, according to moderate- to high-quality evidence.

When it comes to rheumatoid arthritis, some small studies have shown that restricting calories, as happens during a typical IF diet, may have an anti-inflammatory effect, although the exact mechanisms by which this occurs are unclear, says Betty Hsiao, MD, a rheumatologist at Yale Medicine and an assistant professor at the Yale School of Medicine.

While early trials showed improvement in RA symptoms with fasting, symptoms seemed to recur when the fasting stopped, she notes.

One especially intriguing study in people with rheumatoid arthritis took place during Ramadan, a holiday during which religious Muslims fast for 30 days from dawn to dusk (meaning a 12/12 or longer intermittent fast).

In this study, published in September 2021 in Clinical Rheumatology, 35 people with RA were assessed for disease activity before, during, and an average of three months after. Disease activity was found to be significantly decreased during the fasting month and in the months following, although the benefits began to fade around the three-month mark, leading researchers to recommend that people with RA might routinely do this type of fast every three months.

Researchers are eagerly awaiting the results of an ongoing study in Germany, which is randomizing 84 people with RA either to therapeutic fasting (followed by a plant-based diet) or to a conventional anti-inflammatory diet. Results are expected to shed further light on IFs impact on disease activity.

Largely because of the lack of solid research on fasting diets, when Frances Society for Rheumatology recently released recommendations for the best weight loss eating plans, they recommended that people with rheumatic diseases stick with a Mediterranean diet and avoid plans involving fasting.

In addition to potential weight loss and reduction of RA disease activity, limited research hints at the possibility that IF may help with heart and blood-sugar markers, both especially important to people with RA who are at increased risk of developing heart disease.

The JAMA Network Openreview found that adults on IF diets had some improvements in low-density lipoprotein (LDL) cholesterol, total cholesterol, triglycerides, and blood pressure, as well as blood sugar and fasting insulin.

Some experts propose a modified type of fast known as a fasting mimicking diet. This diet allows for a normal amount of calories most days but restricts them severely for five days every month. Proponents say this is easier to follow than diets requiring more frequent calorie restrictions.

Scientists have found that in mice, this type of diet promotes anti-inflammatory effects, and some propose that it might do the same in people, too.

A company called Prolon sells plant-based energy bars, soups, snacks, beverages, and supplements to provide the nutritionally balanced, low-calorie foods that should be eaten during the five-day fast.

Some rheumatoid arthritis medicines are prescribed to be taken with meals.

Hydroxychloroquine, for example, is generally prescribed for once or twice a day with a glass of milk or a meal. This is done to decrease the chance of nausea. If a person generally takes this drug with breakfast, a 16/8 or perhaps even a 5:2 IF plan may not work.

Oral steroids are similarly recommended to be taken with food or milk to keep stomach upset at bay.

Still, if you are on oral medications it's possible to find an IF plan you can work with.

Its important to clear any new eating plan with your physician, and especially so for a plan that severely restricts calories on some days or some portion of every day.

Remember that what you eat is always going to be more important than when you eat it. A junk food diet crammed into 8 hours of the day is not going to be as beneficial for your RA as a low-inflammatory, healthy eating plan stretched over more time.

If more research bears out the benefits of IF for people with RA, doctors may one day prescribe it for their patients, Dr. Hsiao says. But for now, moreevidence is needed prior to being able to recommend a specific fasting diet to patients with RA, she says.

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Intermittent Fasting and Rheumatoid Arthritis: What to Know - Everyday Health

Eating every two hours is a modern-day diet. It is considered an ideal diet to promote weight loss while eating anything you want. The rapid weight loss can come at a cost, and well get to that in a moment.

The idea behind eating every two hours is to boost metabolism. Youll hear those advocating for the two-hour diet speaking about eating sweets safely as eating every two hours helps to keep your blood sugar stable. The reason for this is that your blood sugar rises when you eat something sweet, and just as its starting to spiral down, you eat something again. You dont really feel hungry as you are always eating a little food every two hours.

All of this does sound quite ideal. So, what could be wrong with this diet?

To consider this, lets explore this from two different perspectives. The first is Ayurveda and the second is functional medicine. Lets go back to ancient wisdom. Eating every two hours is not a time-tested practice. It is not a part of local Indian mannerisms of food and eating. This is where the problem lies.

1.Ayurveda is Indias ancient natural system of healing. It does not focus on symptoms or disease but is a holistic practice. The approach is that all life must be kept in balance, and that good health is the harmonious functioning of the entire individual. One of the four pillars of Ayurveda is Ahar. Ahar refers to nutrition, and for a functional diet, we require strong Agni, easy digestion, and proper elimination. We are not going into this in detail, but we need to look at Agni to provide context for understanding the two hourly diet.

2.Any food we eat is only useful to us if Agni is strong. If it is not strong, we end up with Ajeerna, or indigestion. That leads to accumulation of Ama, or toxic waste, and then we trigger disease.

3.Agni is the key to healthy living. Agni creates digestive enzymes, helps us assimilate nutrients, gives us glowing skin, improves mental clarity, supports enthusiasm, helps us assimilate nutrients for body tissues, regulates body temperature, produces Ojas or vitality, balances appetite, regulates our weight, ensures good sleep, and so much more. It is the fire element that is responsible for digestion. Without balanced agni, anything that we eat can lead to indigestion, accumulation of toxicity, and disease.

4.In ancient Ayurvedic texts, recommendations to keep Agni balanced include sitting down and eating mindfully, chewing food until its liquid, having warm food, staying relaxed, and eating only three meals a day at a maximum, with no snacks. This is the key point we must consider. One of the major causes of disruption to Agni is eating frequently with a gap that is less than 4-5 hours in between two meals.

We cannot refute ancient texts that are rich in knowledge and time-tested wisdom. If we consider the benefit of rapid weight loss with eating every two hours, we must also consider all the negative effects of following such a diet. Healthy Agni is linked to keeping the whole constitution balanced.

To understand the science, we need to look at something in our body called the migrating motor complex.

However, there can be long term challenges which are often ignored.

2.The migrating motor complex is a pattern of electromagnetic activity observed within your gastrointestinal tract during gaps between meals. Think of it as waves of cleansing peristalsis that occurs every hour and a half to almost four hours. It is your intestines way of deep level cleansing, and it can only occur if there is a gap between meals. It is required for deep cleansing of your gastrointestinal tract. It is required to maintain healthy function of the gastrointestinal system. Healthy functioning of the MMC is required for gut motility. Your migrating motor complex sweeps through and cleanses the small intestine so that there is no residual food.

3.When you eat every two hours, you prevent optimal functioning of the migrating motor complex and this can increase your risk for gut infections like Small Intestine Bacterial Overgrowth or SIBO, which will show up as diagnosis of IBS. SIBO cases have been found to have disrupted functioning of the migrating motor complex. Disrupted MMC function. Can cause nerve damage. Disruption of the MMC also leads to bacterial buildup.

4.More and more research shows that you need a gap of 4-5 hours between meals. Ayurveda has always brought attention to avoiding too many snacks. Therefore, this is not a long-term dietary approach. It can be therapeutic as an approach to stabilise adrenal function.

Like anything else, we must consider that we are all unique. However, here is what I could suggest as a broad framework. If you are just beginning with your health journey, and struggling with blood sugar issues and adrenal issues, it can be helpful to eat more frequently.

However, working with someone who can help you to improve blood sugar balance and your own physiology is important.

(Disclaimer: The views and opinions expressed in this article are those of the author and do not necessarily reflect the views of YourStory.)

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The pros and cons of two-hour diet plan, as per Ayurveda - YourStory

Hemp seeds are a plant-based source of complete protein that provides a range of nutrients. It is an excellent option for individuals who want to add more protein to their diet while avoiding animal products.

Hemp protein comes from the hemp plant, which is the same species as the cannabis plant. However, unlike cannabis, hemp contains only traces of tetrahydrocannabinol (THC). THC is the intoxicating compound that creates a high.

Hemp is the source of cannabidiol or CBD oil, but its seeds are also a rich source of plant-based protein. Manufacturers make hemp powder by grinding hemp seeds into a fine, earthy tasting powder.

This article looks at hemp protein, its nutrition, and its health benefits. It also compares hemp protein to other protein powders and looks at alternative plant protein sources.

Learn all about the hemp plant here.

Hemp protein is a complete protein, meaning it contains all nine essential amino acids that the human body needs but cannot produce. Therefore, an individual must include these amino acids in their diet.

Some experts claim that hemp seed is one of the most nutritionally complete food sources. People can consume hemp seeds either whole or without the hull or in various hempseed products, such as oil, flour, and protein powder.

Studies have found that the nutritional value of hemp seed varies considerably according to the environment it grew in and what specific plant type it is. However, typically, its nutritional profile contains:

The most abundant protein in hemp seed is edestin, making up around 82% of total hemp protein content. Albumin makes up around 13% of the total protein, while -conglycinin constitutes up to 5% of the total.

Together, these proteins contain the nine essential amino acids. The most abundant is glutamic acid, followed by arginine. Hemp protein has more sulfur-containing amino acids, such as methionine, cysteine, and homocysteine, than soy protein and milk protein casein.

Hemp protein also contains higher levels of amino acids than soy protein, except for aspartic acid, glutamic acid, and lysine. Lysine is the primary shortfall in hemp proteins.

According to the U.S. Department of Agriculture National Nutrient Database, a 31 gram (g) serving of hemp protein powder contains 12 g of protein and 120 calories.

Learn more about essential amino acids here.

Hemp protein has various health benefits, including:

Although humans typically digest animal protein more easily than plant protein, research indicates that individuals can readily digest hemp protein.

This may be because hemp protein is high in edistin and albumin, which the body can digest easily. The body breaks down these foods and uses a large proportion of the amino acids in various processes, such as tissue repair and cell maintenance.

When hemp protein undergoes heat treatment, it becomes even more digestible.

Learn about the differences between plant and animal protein here.

Eating enough dietary fiber supports digestive health and reduces the risk of heart disease, obesity, type 2 diabetes, and certain cancers.

Consumption recommendations range from 1938g a day, depending on someones gender and age. However, around 95% of people in the United States do not consume anywhere near this amount of fiber.

Individuals might consider adding hemp protein to their diets to improve their fiber intake, as a 31 g serving contains around 11 g of fiber.

Learn more about the importance of dietary fiber in the diet here.

Hemp protein contains unsaturated fats. A 31g serving contains around 2g of fat, most of which is healthy polyunsaturated fatty acids (PUFAs).

The polyunsaturated fatty acids in hemp protein include linoleic acid (omega-6) and alpha-linolenic acid (omega-3). The body cannot synthesize these fatty acids, so they must come from a diet resource.

Omega fatty acids are essential for health as they help maintain cell membranes, contribute to heart health, and regulate inflammation and metabolic processes.

Learn about dietary sources of omega-3 fatty acids here.

Protein powders are either plant-based or animal-based. Besides hemp protein, other popular choices include whey protein and soy protein.

The protein and calorie content in 100 g of these proteins are:

Although whey protein is high in protein, it is also an allergen. Therefore, people who are sensitive or allergic to dairy products may need to avoid this source of protein. Likewise, soy allergies are relatively common. However, typically, experts do not consider hemp an allergen, and some suggest it is suitable as an ingredient for hypoallergenic food.

Additionally, whey protein is not vegan and cannot supplement vegan diets. However, hemp and soy products are suitable for vegetarians and vegans.

Hemp and soy proteins derive from plants and are complete protein sources. However, people may prefer to opt for hemp as it is less processed, unlikely to trigger allergies, and is easily digested.

Learn more about suitable proteins for vegans here.

If individuals do not enjoy the taste of hemp protein, there are other ways to consume hemp seeds and benefit from its health-supporting properties, including:

Learn about some of the best plant-based protein sources.

If a person wants to increase their protein intake while reducing their use of animal products, they can find a range of alternative plant protein sources. Options include:

Although an individual can add protein powders to their daily routine to boost their intake, they should not use them in place of a nutritionally balanced diet.

People should also consider that over-consuming dietary protein can have adversely affect metabolism and gut health.

It is also worth noting that protein powders may contain various added ingredients, such as sugar or sodium, to improve their taste. People should carefully read nutritional labels if they want to avoid these additives.

Learn about the dangers of consuming too much sugar here.

Hemp protein comes from the seeds of the hemp plant. It is a rich source of fiber and polyunsaturated fatty acids that the human body finds easy to digest.

A 31 g serving of hemp protein contains around 12 g of protein and 11 g of fat, depending on the source of the hemp plant and the environmental conditions it grew in.

If people prefer not to consume hemp protein, they can add hemp seeds to baked goods, soups, salads, or make hemp milk and add to drinks.

Hemp protein contains less protein than whey and soy protein. However, it is suitable for vegans, people with soy or milk allergies, and those who prefer to avoid highly processed foods.

Originally posted here:
Hemp protein: Nutrition, health benefits, and more - Medical News Today

Welcome toIn Season,our series celebrating the juiciest fruit and crispest veggies in Texas. This winter, we asked local chefs to share stories about their favorite items of seasonal produceand create original recipes that make the most of winter bounty.

Chris Williams loves squash. Growing up, the chef and owner of Lucilles in Houston was introduced to the winter produce in a way many Southerners first meet it: smothered in brown sugar in a casserole. Since then, Williams has come to appreciate squash for its subtle yet pleasing qualities. I like it on its own now, Williams says. I like any type of squash. You can grill it, salt it, and then serve it.

Williamss recipe for roasted acorn squash stuffed with collard greens and quinoa showcases the fruit (yes, squash is a fruit!) without drenching it in butter and dusting it with sugar.

This dish in particular was born out of my fathers heart issues, he says. He had to go on an all-vegan diet. Im used to my father being a staple in my restauranthes always there. And then when he went on this diet, he wasnt there.

This change in his dads dietary needs inspired Williams to adjust his thinking about the way he cooks.

When my dad was put on this diet, I started coming up with ways to get him back into the restaurant safely and responsibly, Williams says. Lucilles touts Southern staples like steak smothered in gravy and fried catfish with grits. I was thinking about flavors that he likes and things that he was eating and trying to figure out a way to put it all together in a way that was refined and delicious. Thats what the dish was born out of. He embraced the challenge of finding new and delicious things to eat that make him happy, and this hit all the marks for him.

Williams says this recipe is the third iteration of the original version he made for his dad. The dish is vibrant and deliciousa perfect addition to your table during cooler months in Texas.

Serves 4

2 acorn squashes, halved and seeded2 tablespoons honey2 teaspoons curry powder teaspoon cayenne pepper cup lemon juice cup canola oil1 teaspoon salt

1 teaspoon olive oil1 garlic clove, minced1 bunch collard greens, cleaned and roughly chopped2 Anjou pears, peeled and small diced (hold in water with lemon after dicing)2 cups cooked red quinoa (hold chilled after cooking) cup cooked chickpeas1 tablespoon kuchela, a hot Trinidadian relish (or more, to taste)1 teaspoon sherry vinegar cup pomegranate seeds

4 garlic cloves1 cup red bell peppers, roasted, peeled, and chopped2 ounces almonds, roasted cup curly parsley, chopped2 teaspoons cumin2 tablespoons smoked paprika2 tablespoons sherry vinegar cup olive oil

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Recipe: Roasted Acorn Squash Stuffed With Collards and Quinoa - Texas Monthly

If a person has diabetes, it is important that they get enough exercise. Physical activity can help control blood sugar levels and lower an individuals risk of developing complications from their diabetes, such as heart disease and nerve damage.

Regular exercise is essential for overall health. According to the Centers for Disease Control and Prevention (CDC), people should aim for at least 150 minutes of moderate-intensity physical activity each week.

This remains true for individuals with type 1 diabetes, a condition that hinders the bodys ability to produce the hormone insulin. This can lead to high blood glucose levels, which people need to manage with a combination of medications and lifestyle, including diet and physical activity. Unlike type 2 diabetes, type 1 diabetes is irreversible and requires lifelong management.

Exercise can impact a persons blood sugar levels and cause people with diabetes to experience very low blood sugar. Several studies suggest that this is why many individuals with the condition may not want to participate in as much physical activity as experts recommend.

Not getting enough exercise can lead to several health concerns. Despite the potential effects of exercise on blood sugar levels, it is possible for people with diabetes to safely manage blood sugar levels while still maintaining an active lifestyle.

Read on to learn how to exercise safely with type 1 diabetes, which exercises to choose, and how to manage blood sugar levels.

People with type 1 diabetes need to exercise regularly to help manage their condition. The benefits of frequent exercise apply to everyone, including those with diabetes, and they include:

Anyone with type 1 diabetes who is new to exercise or who has not regularly exercised for some time should get medical clearance from their doctor first, according to American College of Sports Medicine guidelines.

It may help to speak with healthcare professionals so that they can help devise an appropriate physical activity plan.

The Centers for Disease Control and Prevention (CDC) recommend types of activity that meet the criteria for moderate-intensity physical activity, including:

These kinds of exercise are suitable for most people, including those with type 1 diabetes.

Individuals who have not been active recently or have never been active should start slowly and gradually build up the intensity and duration of their workouts over time.

Anyone who has not regularly exercised for some time should take rest days between workouts if necessary, depending on the intensity and duration of the physical activity.

According to the CDC, people with diabetes should be particularly mindful of certain factors, such as:

If a person has high blood sugar before they exercise, they should check their blood or urine for ketones.

If ketones are present, the American Diabetes Association (ADA) recommends avoiding vigorous activity.

If people exercise when they have high ketone levels, they risk developing ketoacidosis, a life threatening complication of diabetes that requires immediate medical attention.

Depending on the type and duration of workouts, a person may notice that their blood glucose levels rise (hyperglycemia) or drop (hypoglycemia).

Exercise lowers blood sugar, both acutely and over time, in two distinct yet equally important ways: by increasing insulin sensitivity and by allowing glucose to enter cells without insulin.

According to the ADA, this means that a persons muscles can use available insulin to take up glucose both during and after a workout.

Additionally, physical activity helps cells burn glucose for energy as the muscles contract. Being active allows glucose to leave the bloodstream and enter cells that require energy, resulting in a drop in blood glucose, regardless of whether insulin is available.

High-intensity exercise can increase the levels of hormones, such as epinephrine and glucagon, in the body, which can then increase blood glucose levels, according to an older study from 2009. Doctors call high blood glucose hyperglycemia.

To prevent this, if a person has high blood sugar before they exercise, they should measure their levels more often during exercise. Adequate hydration can prevent the concentration of sugar in the blood from becoming too high.

If individuals have high blood sugar after exercise, they should measure their ketone levels. If these ketone levels are high, they should speak with their doctor. It is crucial to avoid physical activity when ketone levels are high to prevent life threatening ketoacidosis.

Doctors call low blood sugar hypoglycemia, which some may experience after working out. It is important to ensure that people always have a source of carbohydrates on hand, so they are ready to treat hypoglycemia immediately.

Blood glucose levels can drop for up to 24 hours after a person has completed their workout, so people should take care to monitor their levels.

If individuals have recurring issues with low blood sugar after working out, they should speak with a doctor. They may need to adjust their insulin intake to prevent them from developing low blood sugar levels.

If a person notices they are becoming hypoglycemic, either while working out or afterward, they should immediately consume a carbohydrate-rich snack.

Experts define hypoglycemia as a reading of under 70 milligrams per deciliter (mg/dl). The CDC recommends people raise their blood sugar levels with the 1515 rule by eating 15 grams (g) of carbs and checking blood sugar levels after 15 minutes. They should then repeat these two steps until the blood sugar levels return to their usual range.

Fast-acting carbohydrates suitable for treating low blood sugar include:

People should always read the labels of foods they consume when treating hypoglycemia. They need to check the grams of carbohydrates per serving and make sure they do not contain high levels of other macronutrients such as fiber, fat, and protein. These can slow the absorption and effect of carbohydrates on blood sugar levels.

To treat hypoglycemia, people should look for foods that contain only carbohydrates in their simplest form, which is sugar. However, this advice only applies when consuming food to treat hypoglycemia and is inappropriate nutrition advice for regular eating.

Without treatment, hypoglycemia can become more serious.

Severely low blood sugar levels are untreatable using the 1515 rule, and injectable glucagon is the best way to address severe hypoglycemia.

Additionally, glucagon emergency kits are available on prescription, and a person may wish to teach others they exercise with on using them in emergencies. This is because when someone is severely hypoglycemic, they may lose consciousness and be unable to administer the kit themselves.

People with type 1 diabetes should always check their blood glucose levels before working out.

If a persons blood sugar is lower than 100 mg/dl before exercising, they should eat a small snack, which should be rich in carbohydrates and contain around 15 g of carbs.

The following snacks contain around 15 g of carbs per serving size:

If a person exercises over an extended period, their blood sugar levels will likely drop during their workout.

With this in mind, people should regularly check their blood glucose levels and take snack breaks if necessary.

Experts recommend consuming additional carbohydrates after every 3060 minutes of exercise.

Exercising with type 1 diabetes does not have to be difficult.

With some extra precautions, people with the condition can maintain an active lifestyle, leading to a lower risk of complications and health conditions.

However, it is important that individuals with type 1 diabetes monitor their blood sugar levels during and after workouts to ensure they stay at safe levels.

Read more here:
What to know about exercising with type 1 diabetes - Medical News Today