In 2019, the "wellness" world was dominated by CBD (cannabidiol), meditation and intermittent fasting. At a time when the global wellness industry is worth $4 trillion, according to CB Insights, what comes next?

Experts from the Global Wellness Summit (GWS), an international organization made up of spa and wellness industry leaders, made their predictions for the biggest health trends of 2020. Their forecasts are based on interviews, keynotes and debates from 550 executives, doctors, academics and finance professionals in the wellness market. Here are five of the fads they say will be big this year.

Whether you're a morning bird like Tim Cook, or prefer to take naps like Bill Gates, sleep and routine can drastically impact your productivity and health. But according to the GWS report, "circadian health optimization," or adjusting your schedule, diet and environment to sync with your body's internal clock will replace the current obsession with sleep tracking.

Research suggests that circadian rhythms influence several bodily functions from your hormones to your body temperature, and they also determine your sleep patterns. Soon you might shift your work schedule in accordance with your "chronotype," or your preference for morning or night, in order to optimize your performance and be more productive throughout the day. Or you may time your meals so that you're only eating during the daytime and fasting when it's dark. (There's some evidence that eating within an eight-to-10-hour window can improve your metabolic health, including your blood pressure and glucose control.)

As for products, "wellness homes" are already a trend, and they're often outfitted with smart light bulbs that adjust lighting to boost your energy when you're awake and calm you for sleep at night. Jet lag apps like Timeshifter create a customized schedule (complete with advice like "see bright light" and "avoid caffeine") to get your rhythm on track. And given the connection between circadian rhythm and body temperature, wearable devices like the $299 Embr Wave cool or heat your body temperature to help you fall asleep faster and wake up refreshed.

About 42.6% of the 46.6 million adults living with any mental illness in the U.S. received mental health treatment in 2017, according to the National Institute of Mental Health. And half of millennials and 75% of Gen-Zers have left a job, both voluntarily and involuntarily, partially due to mental health reasons, according to a recent study.

Many people who have demanding schedules struggle to find time for therapy appointments, but digital solutions help, according to the GWS report. Beyond just therapy apps or teletherapy platforms, the GWS expects virtual reality therapy, meditation headsets that measure your heart and breathing rate and wearable biosensors that look out for physiological symptoms of stress and anxiety, will fill that gap.

While the idea of a sabbatical may not be new, the GWS report highlights the need for a wellness-focused retreats to ward off workplace burnout and find "the ideal personal balance of work and wellness pursuits."

The idea behind wellness sabbaticals is to keep working remotely, but take time away from your usual work environment to focus on a project and devote time to your well-being. Some travel companies have started to offer unstructured wellness getaway packages that cater to working professionals, or are specifically designed to address burnout, according to the report.

For example, the Kamalaya resort in Koh Samui, Thailand, offers a 21-day "Well-being Sabbatical" that's described as "an immersive wellness experience that simultaneously accommodates your need to stay on top of business." The startup Amble, on the other hand, gives creative professionals the opportunity to take a crowd-funded, sabbatical to visit and work for the National Parks Service for a month.

With more than half of the babies born in Japan likely to live to 100, Japan is finding ways to ensure that their long lives are fulfilling, including increasing community and work-life balance. According to the GWS report, the rest of the world is taking notice. The result? J-wellness, or Japanese-inspired wellness.

For instance, people in Japan work so much there's actually word for "death by overwork," called "karoshi." To combat this, in 2015, the Japanese government implemented a "Stress Check Program" for workplaces with more than 50 employees, as a way to prevent burnout and improve workers' mental health. The GWS report suggests that more countries will adopt these types of assessments.

J-wellness also includes things like forest bathing, or "shirin-yoku," a practice that involves connecting all five senses to nature, according to the report. Studies suggest that forest bathing can have a beneficial effect on people's mental and physical health, reducing blood pressure, stress hormones, as well as anxiety and depression levels. In Japan, there are 62 therapeutic forests for people to explore, but regardless of where you live research has found that walking in nature can boost your creativity and increase your cognitive functioning.

Infertility is common, with about 12 out of 100 couples in the U.S. struggling to become pregnant, according to the U.S. Department of Health and Human Services. Given the increased awareness around infertility, more companies are offering fertility treatments including in-vitro fertilization (IVF), egg-freezing and other reproductive assistance technologies as benefits for both men and women employees looking to start a family.

However fertility benefits don't cover everything, and the average cost of a single round of IVF is over $20,000 (and most people require multiple rounds) according to FertilityIQ. So the GWS report predicts that fertility clinics, as well as fertility wearable trackers such as Ava and apps that help people learn about and keep track of important metrics that affect fertility, including ovulation and fertile days, will further democratize and simplify access to care.

Investors are also taking note of femtech start-ups: The fertility start-up KindBody, for example, received $10 million in funding from GV in December, bringing their total funding to $32 million. "Silicon Valley seems more keen to bankroll such initiatives," according to the report. As a sector, femtech could reach a market size of $50 billion by 2025, according to a 2018 study from Frost & Sullivan.

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From 'internal clock' diets to VR therapy sessions, 5 wellness fads to watch - CNBC

What are you getting yourself into if you commit to one of these diets?

The Paleo diet mimics the kind of food early humans used to consume, in the belief that our bodies are not able to handle the modern diet that has come about because of modern farming practices. The Paleo diet includes food that could be obtained through the prehistoric method of hunting and gathering: lean meats, fresh fruits, vegetables, nuts, and seeds (via Mayo Clinic).

TheMediterranean diet adopts the eating habits seen in cuisines around the Mediterranean Sea, including France, Greece, Italy, and Spain. It involves consuming plenty of vegetables, fruits, legumes, nuts, cereals, grains, fish, and unsaturated fats such as olive oils. People on the Mediterranean diet can also expect to see less meat and dairy. Doctors have given the plan two thumbs up because the say can lead to a healthier heart (via National Health Service).

Intermittent fasting is just as it sounds: You fast for certain periods throughout the day. There are a few ways to go about intermittent fasting, and they may not work the same way. "There is evidence to suggest that the circadian rhythm fasting approach, where meals are restricted to an eight to 10-hour period of the daytime, is effective, [but people should] use an eating approach that works for them and is sustainable to them," metabolic expert Deborah Wexler tells Harvard. Researchas reported in Cell Metabolism also shows that the earlier the food window, the better the results.

More here:
Study shows Paleo diet gets the worst results - The List

From the air we breathe to the water we drink to the food we eat, almost everything in our environment is laced with man-made chemicals and toxic substances. Yet, it doesnt stop there. Toxins are also promoted within the human body by sedentary lifestyle habits, poor diets lacking in vitamins, minerals, and enzymes.In short, our organs of detoxification and excretion are overwhelmed and our body is overloaded with waste products and toxic metabolites which render it vulnerable to all sorts of bacteria and viruses.

This is a terrifying statement, one which is relatively true, and yet it spurs people to make the wrong decisions about dealing with said toxins.

Im talking about artificial, marketed detox and cleanse programs.

If you havent taken part in one of these, then youre probably one of the few. This seemingly healthy and necessary trend has taken the health and wellness world by storm, sucking in even the most prominent voices of right and reason.

Of course, when you get right down to the science of the human body, most detoxes and cleanses arent healthy and definitely arent necessary.

Alright, yes, its oftentimes a good idea to give your body a break from the baked goods, processed foods, refined carbs, and sugar-heavy products, especially following the holiday season. Infusing your diet with lots of plant-based foods that are high in dietary fiber, protein, healthy fats, and loaded with vitamins, minerals, and antioxidants, while also cutting the processed products is an extra step that will do your body and mind a world of favors.

Yet, this is what is called eating healthy, not cleansing or detoxing.

Not only is their confusion around the need to detox or cleanse, but, as you can see, theres also a whole lot of confusion around the terms, what they mean, and what they entail.

More and more research is surfacing about detox and cleansing programs in which people follow a highly restrictive diet for a short (or lengthy) period of time that claims to boost your bodys ability to rid itself of toxins. While there are definite ways to aid your body in detoxifying such as increasing certain foods that boost the health of natural toxin filtering organs and systems your body is already detoxing on a regular basis, every day!

StockSnap/Pixabay

First and foremost, lets take a stab at defining the terms.

Detoxification refers to diets, regimens, and therapies sometimes called detoxes or cleanses that promise to remove toxins from your body, [help you] lose weight, or promote health. The problem with defining a detox is that there actually isnt one single definition, but a variety of approaches that can be devised by a medical doctor, a naturopath, a nutritionist, or your next-door neighbor. Some of the most popular detox approaches include fasting, drinking juices or beverages, eating only certain foods, using dietary supplements, using herbs, reducing environmental exposures, or even using a sauna.

Cleanses follow many of the same guidelines as detoxes, except they generally include more over-the-counter products. These OTC products are well-known for cleansing certain parts of your body such as your digestive tract or lymphatic system. For example, one of the most popular cleanses happens to be a colon cleanse, which is performed by enemas, laxatives, or colon hydrotherapy (also called colonic irrigation or colonics).

Why is healthy eating lumped into the same category as detoxification and cleanse?

The human body is a natural detoxifier, thats why we have a host of organs and systems that naturally detox our bodies on a regular basis through fecal mater, through urine, through our pores, and so on. What we eat is a crucial component for a healthy body and therefore healthy detoxification. By eating a diet rich in plant-based foods that are filled with dietary fiber, antioxidants, vitamins, and minerals, youre basically boosting your bodys ability to rid itself of those toxins and environmental stimulants on a daily basis.

Eating a healthy diet is a forever detox that doesnt involve highly restrictive habits, chemical products, or uncomfortable cleanses.

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Ive talked the talk about the human body detoxifying itself on a regular basis, but how exactly does this take place?If youre geared up to really enhance your bodys ability to detox, then this is the first step education on the natural detoxification systems. Below are the main organs that provide detoxification. Keep in mind, there are more to the puzzle, such as skin and the respiratory tract, yet the below highlighted are the main game-changers.

LJNovaScotia/Pixabay

First, lets tackle the big behemoth, the liver.

The liver represents the bodys major detoxification system. To begin, this organ inactivates and removes toxic substances that have been ingested, including many environmental factors such as food additives, harmful minerals, toxic medications, [and] excess hormones. On top of that, the liver also extracts residues and waste material from the blood and excretes them via the intestines or kidneys. What about protection from natural dangerous agents? The liver is there for you! Within the liver, there are Kupffers cells, which filter and destroy foreign invaders such as bacteria, fungi, viruses, and cancerous cells.

As I said, the liver is a behemoth when it comes to detoxing the body!

OpenClipart-Vectors/Pixabay

Next up? The kidneys! The liver and kidneys play many roles in tandem, yet you need both of them at high functioning levels to really get those toxins out of your body.

Your kidneys purify the blood from harmful substances, such as toxic medications and other chemical substances, by filtering them out of the blood and excreting them in the form of urine. On top of that, the kidneys also remove acid that is produced by the cells of your body and maintain a healthy balance of water, salts, and minerals such as sodium, calcium, phosphorus, and potassium in your blood. Why is this important? Without proper balance the bodys nerves, muscles, and other tissues may not work normally.

LJNovaScotia/Pixabay

When you think of the intestines, you may not realize that the tract stretches all the way from the mouth to the colon. Plus, its notjustfor digestion, but the intestines are also tasked with the elimination of toxins. Digestion takes center stage, yet as soon as the different phases of digestion are completed, the nutrients, penetrate through the intestinal mucous membranes and are transported to the liver.

Yes! Were back to the liver momentarily.

The liver does what it does best detoxes then redistributes the nutrients into the bloodstream and the various chemicals, toxins, drugs, heavy metals and excess sex hormones that were extracted, are dumped by the liver into the bile at which time they are carried back into the small intestine. From the small intestines, these toxic materials continue through the intestinal tract to exit the body in the stool.

You may think the intestines are done, but not quite.

The last step of the process takes place in the colon, where whatever can still be utilized such as fiber, is broken down with the help of the intestinal micro flora, and is transported to the liver for detoxification. The remaining insufficiently digested, large alimentary molecules and toxic residues remain in the intestines to be excreted with the fecal matter.

nastya_gepp/Pixabay

While the liver is a behemoth in the detox department, the lymphatic system is both a detoxifying force, as well as our bodys main line of defense against foreign invaders. The lymphatic system not only aims to defend the body, but its also one of the main agents in the purification of the body fluids.

At all times, there are about two liters of lymph fluid [circulating] in our lymphatic vessels that cover the body from the tips of the toes to the top of the head. This lymph fluid allows the waste products to leave the cells and be carried away to the venous bloodstream and evacuated. The network is vast: lymphatic capillaries lead to lymphatic vessels and finally to the lymphatic glands.The entire system is necessary, yet the glands are really where the action is at. Lymphatic glands are stations where infectious agents are filtered and lymphocytes (white blood cells, the police) are produced.

qimono/Pixabay

Youve definitely heard about the spleen and you know you have one, but did you know its one of the main components of your detox system?

First off, the spleen is part of your bodys lymphatic system and its main job is to filter your blood. Along with filtering your blood of toxins, your spleen also affects the number of red blood cells that carry oxygen throughout your body, and the number of platelets, which are cells that help your blood to clot. On top of that, when the spleen detects bacteria, viruses, or other germs in your blood, it produces white blood cells, called lymphocytes, to fight off these infections.

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I may be ragging on detox programs, yet seeking to get your body healthy is an admirable goal. In fact, humans have been practicing this health trend for thousands of years. From the Native American sauna-like sweat lodge practices to the bloodletting, enemas, and fasting of the 20th century, were dead set on getting rid of those bad bugs in our bodies.

With that said, besides mentally tricking us into feeling healthier, are detoxes and cleanses actually healthy?

Based on emerging research, the answer grows closer and closer to an outright no with a side of high health risks. This is especially compounded by the fact that many people go into detox programs and cleanses withoutseeking medical advice.

In a recent article published by the Harvard Medical School, Harvard Womens Health Watch entitledThe Dubious Practice of Detox,each of the most popular types of detoxes and cleanses were analyzed in regards to actual scientific evidence regarding effectiveness.

Here are two specific cases, which outline why detoxes and cleanses are not only unnecessary but oftentimes dangerous.

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One of the most relevant examples was the analysis of the Master Cleanse Diet involving a 10-day diet of warm salt water, a concoction of water, lemon juice, maple syrup, and cayenne pepper, and a cup of laxative tea. The analysis found that during the cleanse, dieters lose weight drastically, mostly from fluid loss, frequent bowel movements, or diarrhea produced by saltwater and laxative tea. Yet, once the dieter resumes normal eating, rapid weight gain follows.

Plus, the health risks of this diet are far greater then what youmaygain.

First off, the Master Cleanse is lacking in protein, fatty acids, and other essential nutrients, as well as carbohydrates. Basically, youre starving your body of the nutrients it needs to actually detox naturally. On top of that, the daily laxative regimen can cause dehydration, deplete electrolytes, and impair normal bowel function, all of which, once again, disrupt your natural detox systems. This cleanse has also been shown to disrupt the native intestinal flora, [the] microorganisms that perform useful digestive functions, which if the diet is performed regularly can lead to metabolic acidosis, a disruption of the bodys acid-base balance. Metabolic acidosis can lead to coma and death.

bodymybody/Pixabay

If you havent seen the pictures on the internet of intestinal cleansing, then you count yourself lucky. Basically, an intestinal cleanse is meant to shave off all the icky buildup on the inside of your colon, leaving it smooth and shiny and clear of debris.

Yet, dont let those pictures persuade you into performing this cleanse. First off, many of these pictures are actually faked. Secondly, when they arent faux, they are probably showing stool generated by large doses of the regimens fiber supplement. In short, youre paying for a cleanse to help you have a large bowel movement.

Per The Dubious Practice of Detox article, theres actually no medical evidence for the cleansing procedure as a whole. Furthermore, the analysis of intestinal cleanses found that the rational to dislodge material adhering to the colon walls is fundamentally mistaken. How so? Well, the article explained that when fecal matter accumulates, it compacts into firm masses in the open interior of the colon; it does not adhere to the intestinal walls as the sludge depicted in the advertisements.

Lets just call a spade a spade its a scam.

Plus, intestinal cleanses follow the same risk guidelines as the Master Cleanse with a drastically increased risk of dehydration, electrolyte imbalance, impaired bowel function, and disruption of intestinal flora, all of which negatively affect your bodys ability to naturally detox.

Bright Beet Salad With Quinoa In a Citrus Vinaigrette/One Green Planet

Alright, so detoxes and cleanses aside, how can you boost your bodys ability to kick those environmental and internal toxins to the curb? Start out by making sure your detoxing organs and systems have the nourishment and care they need. Luckily, fiber-rich and antioxidant-packed plant-based foods are the best way to make this happen!

Whether you love em or hate em, beets are one of the best plant-based foods to keep in your kitchen! Theyre incredibly rich in vitamins and minerals, especially vitamin C, folate, vitamin B6, magnesium, potassium, phosphorus, manganese, and iron. Plus, these vibrantly colored veggies contain high levels of antioxidants and other health-promoting properties. When it comes to detoxing, beet juice can amplify specific enzymes that support the liver and aid in detoxification.

Try out a few of these make-you-love beets recipes: Flourless Cake with Walnut and Fig Crust, Beet and Balsamic Hummus, Beetroot Cake Porridge, Pink Latte, Orange Vinaigrette Beetroot Salad, or this super simple Beet Soup.

Apple Chia Jam/One Green Planet

Apples are not only a super easy snack to take on the road, but they are also a great healthy treat to curb that sweet tooth! On top of that, theyre known as a great aid for your bodys detoxification systems. Apples contain a soluble fiber called pectin, which helps purge toxins from the bloodstream and lower LDL cholesterol.

Plus, cooking with apples couldnt be easier! Slice them up raw for a snack or try some plant-based creations: Apple Pie, Apple Cinnamon Buckwheat Porridge, Half Rainbow Salad, Fermented Apple Probiotic Butter, Fresh Apple Cinnamon Juice, or this Apple Chia Jam.

Super Green Parsley and Cilantro Smoothie/One Green Planet

Much like beets, cilantro is one of those foods that people either love or hate. Except, when it comes to cilantro, your dislike may be implanted in your DNA! With that said, no matter what, cilantro has always been known as one of the best plant-based herbs to boost your bodys detoxification. Why is this? Cilantro is whats called a chelator, which means it binds to heavy metals and [helps] your body excrete them. Per a 2013Scientific World Journalstudy, cilantro can enhance mercury excretion and decrease lead absorption.

Looking to get cilantro in your kitchen? Here are a few fun ways to utilize this heavy metal-fighting herb:Mint and Cilantro Chutney With Ginger, Cilantro, Lime, and Black Bean Rice, Cilantro Lime Rice, Cilantro Lime Glazed Chickpeas With Mango Salsa,Super Green Parsley and Cilantro Smoothie, or these Cilantro Lime Tacos.

Spicy Carrot Clementine Juice/One Green Planet

So, this one may not be a plant-basedfoodperse, but water is an integral component of a healthy body. Water regulates your body temperature, lubricates joints, aids digestion and nutrient absorption, and detoxifies your body by removing waste products. Yep, water is an essential component for ridding yourself of toxins and waste! This lovely, plentiful liquid transports these waste products, efficiently removing them through urination, breathing, or sweating.

But, this doesnt mean you have to focus on drinking plain old water! You can mix that water up into yummy beverages to get your daily hydration such as Good Morning Beet Juice, Fresh Lavender Lemonade, Raw Turmeric Ginger Smoothie, Juicy Grapefruit Green Juice, or this Spicy Carrot Clementine Juice.

For more Vegan Food, Health, Recipe, Animal, and Life content published daily, dont forget to subscribe to theOne Green Planet Newsletter!

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Originally posted here:
The Dangers of Detox Diets and Products - One Green Planet

My friends Mike and Robin have been on the keto diet for a couple of years. They lost a ton of weight, and they look fit and trim better than Ive ever seen them, and Ive known them more than 30 years.

Their results are not unusual. The keto diet often leads to rapid weight loss.

The trick lies in keeping it off. Mike and Robin have done it well, but a lot of people cant. And therein lies a problem, according to Jennifer McDaniel, a registered dietitian and the owner of McDaniel Nutrition Therapy in St. Louis.

While you might gain benefits in the short term just like any other restrictive diet, most people like, 90% of the people have trouble staying on it. When they lose the weight and they cant maintain the weight that they attained, thats just another failed diet, she said.

The keto diet is a high-fat, low-carbohydrates diet its like the Atkins diet on steroids, McDaniel said. People on the diet strive to consume 70% to 80% of their calories through fats, as little as 5% through carbohydrates and the rest through protein.

This helps us lose weight because it forces our bodies to burn fat for energy instead of its preferred fuel, carbohydrates.

McDaniel recommends that her clients not go on the keto diet. The diet changes the microbiome in their bodies (the bacteria, fungi and more that live inside us). It is difficult for people on the diet to consume enough fiber, which can lead to constipation and other gastrointestinal nastiness. And because carbohydrates hold onto water, people on the diet are often dehydrated, she said.

And yet, as Mike and Robin and thousands of others can attest, it works. So I decided to try a few recipes to see how they tasted.

The rules of the keto diet are highly restrictive, which can make cooking difficult. You need to avoid fruit, sugars, grains, beans and legumes, rice, potatoes, candy and juice.

Ingredients to be encouraged include meat, fatty fish, eggs, butter and cream, cheese, nuts and seeds, certain oils (olive, avocado, coconut) and low-carb vegetables most green vegetables, tomatoes, onions, peppers and the like.

Its a lot to take in, so I began with a simple and entirely wonderful dish of Citrus-Marinated Olives. These are a marvelous treat, combining the heady earthiness of olives with bright notes of orange and lemon. Though the flavors are disparate, they work surprisingly well together.

Another winner was Keto Egg Cups, a dish that concisely presents everything that is good about keto cooking: Little cups made from prosciutto hold eggs mixed with cream, spinach, roasted red peppers and mozzarella and Parmesan cheeses.

Two entrees came next. First, I took a recipe for Instant-Pot Keto Mediterranean Chicken and made it a recipe for Keto Mediterranean Chicken Without an Instant Pot. It only took about five minutes longer than the Instant-Pot version, and it was deeply satisfying.

The other entree, Keto Breaded Chicken Cutlets, isnt bad but Id only make it again if I were on the keto diet. The chicken is dredged through almond flour before frying, which gives it a duller flavor than wheat flour.

Keto Mediterranean Chicken

Adapted from a recipe by the Food Network; yield: 4 servings

1 tablespoon olive oil

8 bone-in, skin-on chicken thighs

Salt and pepper

3 garlic cloves, thinly sliced

1 cup pitted kalamata olives

2 tablespoons capers

2 tablespoons white wine vinegar

1 1/2 teaspoons dried oregano

1 cup whole-milk Greek yogurt

1/4 cup fresh flat-leaf parsley, roughly chopped

2 tablespoons fresh mint leaves, roughly chopped

1 teaspoon lemon zest

1 tablespoon lemon juice

Heat oil in a large pot or Dutch oven over medium heat. Liberally sprinkle chicken with salt and pepper and cook half of the pieces, skin-side down, until the skin is deeply browned, 6 to 8 minutes. Flip and cook until the other side is deeply browned, 4 to 6 minutes. Transfer to a plate and repeat with remaining pieces of chicken.

Pour out all but 1 tablespoon of the fat (if on the keto diet, keep all the fat in the pot). Return pot to heat and add garlic; cook until golden brown, about 1 minute. Add the olives, capers, vinegar, oregano and 1/2 cup water; stir to combine and to scrape up any browned bits at the bottom of the pot. Return chicken pieces to pot and stir to mix.

Cover and cook at a simmer until chicken is done, about 30 minutes. Remove the chicken and boil the sauce to reduce it by half.

Meanwhile, mix the yogurt, parsley, mint, lemon zest and lemon juice, plus a large pinch of salt and pepper. Stir to combine. Taste and season with more salt and pepper, if needed.

Serve the chicken with its sauce, and the yogurt sauce on the side.

Keto Egg Cups

Recipe from the Food Network; yield: 3 servings

1 tablespoon butter, see note

6 large, thin slices of prosciutto

1/3 cup shredded mozzarella cheese

1/4 cup grated Parmesan

1/4 cup packed baby spinach leaves, chopped

1/4 cup roasted red peppers, chopped

6 large eggs

1/4 cup heavy cream

Salt and pepper

Note: To make this recipe even more keto-friendly, instead of greasing the muffin tin with 1 tablespoon of butter, melt 2 tablespoons and brush the tin with it. It will pool in the bottom of each cup, but that is OK.

Position an oven rack in the center of the oven and preheat to 400 degrees.

Grease the cups of a muffin tin with the 1 tablespoon of butter (or brush with 2 tablespoons of melted butter). Line each cup with a slice of prosciutto, folding and overlapping so that the entire surface of the cup is covered and no metal is peeking through. Divide the mozzarella evenly among the cups. Repeat with the Parmesan, spinach and roasted red peppers.

Whisk the eggs and cream in a large measuring cup or small pitcher; add some salt and a few grinds of pepper. Pour the egg mixture in each cup, making sure not to overfill.

Bake until the eggs are set and wobble only slightly, 10 to 12 minutes (the eggs will continue to cook after they come out). Let cool 5 minutes, then use a thin knife or offset spatula, if necessary, to loosen the prosciutto from the edges of each cup. Transfer to a plate for serving.

Citrus-Marinated Olives

Recipe by Valerie Bertinelli via Food Network; yield: 4 to 6 servings

1/4 cup olive oil

1/4 teaspoon crushed red pepper flakes

2 sprigs fresh thyme

1 garlic clove, thinly sliced

1 strip lemon zest, removed with a vegetable peeler

1 strip orange zest, removed with a vegetable peeler

Salt and pepper

1 cup Castelvetrano olives

1 tablespoon lemon juice

1 tablespoon orange juice

Heat the olive oil in a small saucepan over medium heat. Add the red pepper flakes, thyme, garlic, lemon zest, orange zest, salt and pepper to taste and cook, stirring occasionally, until garlic is pale golden, about 2 minutes. Stir in olives and cook until just warm, 2 minutes. Remove from heat and stir in lemon juice and orange juice. Serve warm or at room temperature.

Keto Breaded Chicken Cutlets

Recipe from the Food Network; yield: 4 servings

1 1/2 pounds thinly sliced raw chicken breast

Salt

2 cups almond flour

3 large eggs

1/2 cup grated Parmesan cheese

1 1/2 teaspoons paprika

1/2 teaspoon garlic powder

Ghee (clarified butter, see note) or avocado oil, for frying

Lemon wedges, for serving

Note: To clarify butter, gently melt butter over medium-low heat. Carefully skim foam off top. Pour carefully into a container, stopping before any of the white solids on the bottom of the pan pour out. Store in an airtight container for up to 9 months or in a refrigerator for up to 1 year.

If any of the chicken slices are thicker than 1/4 inch, pound them out one at a time between 2 sheets of plastic wrap or waxed paper with a meat mallet to a thickness of 1/4 inch.

Sprinkle chicken all over with salt and just enough of the almond flour to lightly coat both sides.

Beat the eggs in a wide, shallow bowl. In another wide, shallow bowl, mix the remaining almond flour with the Parmesan, paprika and garlic powder.

Dip chicken in the eggs to coat. Let the excess drip off, then coat thoroughly in the almond flour mixture. Place on a plate and repeat with the remaining chicken.

Heat 1/4 inch of ghee or avocado oil in a large skillet over medium-high heat until hot but not smoking. Add half the chicken and cook until golden on one side, about 3 minutes. Flip and cook until golden on the other side, another 3 minutes. Transfer to a paper towel-lined plate and repeat with the remaining chicken, adding more ghee or oil of needed. Serve with lemon wedges.

Link:
The keto diet: Its highs and lows plus 5 recipes - West Hawaii Today

Is there anything worse than being promised rippling abs only to end up with explosive diarrhea?

That seems to be the main take away many ~experiential~ journalists (see: here) have got from their one or two weeks on the carnivore diet: a regime of meat, salt and water.

But even though some nutritionists call it micronutrient-suicide a fibreless, scurvy inducing regime whose only benefit comes via placebo, others reckon its an energy-boosting weight loss program that can cure arthritis, anxiety and autoimmune diseases and get you shredded while youre at it.

And while in the past things like the Keto diet would have stretched the palettes of the worlds cross-fit warriors and Bondi hipsters, now low carb dieting has gone so mainstream that average dudes are considering more extreme iterations like the carnivore diet.

Enter: Joe Rogan, the archetypal average dude whose down to earth comedy and insightful MMA commentary has been so successful that his podcast, The Joe Rogan Experience is one of the most widely downloaded on the planet.

From psychedelic explorers to politicians, from Elon Musk to dieticians, no topic is undiscussed. As we reported two weeks ago, Joe is doing a month-long experiment with the carnivore diet. On Sunday he took to Instagram to share how things have improved since the two-week point (the point where most journalists who have tried the regime have given up).

Carnivore diet update: lost 12 pounds, feel amazing. Lots of aches and pains went away, and I have improvements in my vitiligo [skin blotches]. Im impressed, Joe captioned a video that shows his new physique. Even better: the explosive uber diarrhea stopped around 2 weeks in. Its been totally normal last two weeks.

I havent decided if Im going to keep eating like this but this month was very beneficial.

Thats a big change from two weeks ago, when he wrote: I trust my butthole about as much as I trust a shifty neighbour with a heavy Russian accent that asks a lot of personal questions.

But just because Joe now looks like an even sharper piece of corned beef than usual, does that mean the carnivore diet will work for you? Heres what the science says.

Even within this, there are multiple categories. Some people restrict themselves only to beef, salt and water, while others consume a variety of meats (not eggs or cheese though) plus salt and water. Joe, for instance, included liver and bacon.

According to Healthline, Its claimed to aid weight loss, mood issues, and blood sugar regulation, among other health issues. It also works in a similar fashion to the keto diet in that by cutting out carbs once you get over the initial slump, if you can, your energy is supposedly more evenly regulated.

If you dont have type two diabetes or epilepsy (two conditions a low carb diet is sometimes used to treat), its an expensive way to live, and cutting out the fibre and nutrients of vegetables, according to the vast majority of nutritionists is a foolish risk to unnecessarily take.

An energy slump, and explosive diarrhea in the short term, scurvy (and worse) in the long term. This risk is magnified if you buy poor quality meat.

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Joe Rogan's Carnivore Diet Could Be Your Ticket To Becoming A Shredded Beast...But At What Cost? - D'Marge

As most farmers in Malawi are used to growing and consuming cereals, especially maize, diet diversification and food security are distinct challenges. Now that recently cereal yields have decreased due to declining soil fertility, limited use of improved seeds and fertilizers and other factors associated with climate change, the World Bank reports that poverty rates in Malawi have risen above 50%. As a result, proper nutrition for young people and expectant mothers can be difficult.

The International Potato Center (CIP) and its partners - United Purpose (UP), Iman Consulting Group and Mothers Holding Limited - are working to tackle these problems. Under the Developing Integrated Value Chains to Enhance Rural Smallholders Incomes and Food (DIVERSIFY) project, CIP and UP are working with the ministries of health and agriculture in the districts of Thyolo, Balaka, and Chiradzulu where poverty and malnutrition are severe.

Initiated in 2017, DIVERSIFY is funded by the European Union and the Australian Government to build resilience among 3,000 households through improved incomes, nutrition levels, and food security by mid-2020.

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Malawi: Diversification of diets and food security with sweet potatoes - FreshPlaza.com

There are two types of people in the world: those who do CrossFit, and those who hear about the commitment, dedication and effort involved with this intense fitness mindset and say, Yeah no thanks.

If you fall into the former camp, then youve probably already heard the vertical diet being talked about around your local box. But non-CrossFitters may still be in the dark about this inverted diet trend whose nutrient profile is often described as an upside-down letter T and wondering if it could help them lose weight.

The vertical diet was created to help bodybuilders easily put on mass to meet weight-gain goals without digestive issues, says registered dietician Amy Shapiro, founder of Real Nutrition. The foods allowed are easy to digest and dense, yet they are clean and minimally processed.

But before you jump on yet another diet bandwagon with a catchy name, theres some stuff you should know about it. Its not for everyone, first of all and it doesnt meet all your nutritional goals as is. Heres the whole scoop.

Okay, back to the upside-down T. The vertical diet gets its name because it emphasises receiving the majority of your calories from a restricted number of nutrient-dense foods instead of eating more evenly, or horizontally, across several different food groups.

The bottom of the upside-down T is your foundation meant to be filled with small quantities of foods providing necessary micronutrients while the vertical line represents the bulk of your calories for the day (mainly red meat and white rice, but Ill get to that later).

READ MORE: What Is Alternate-Day Fasting And Is It A Safe Weight-Loss Method?

The diet was designed by a bodybuilder, Stan Efferding, and because of its focus on protein and carbs, its meant to help people build muscle mass and improve energy, stamina and endurance. According to Efferding, reducing your food intake to a limited number of easily digestible foods allows you to enhance your metabolism and improve your gut health.

When youre following the vertical diet, youre supposed to build a solid foundation of micronutrients by eating things like milk, eggs, fish, vitamin C-rich fruits and some vegetables, like potatoes, spinach and carrots, says Shapiro. These foods are not, however, meant to contribute to your overall calorie intake. Instead, you eat them in small amounts for their vitamins, minerals, and antioxidants.

The bulk of your calories comes from red meat and white rice. Why? Well, red meat is a nutrient-dense protein source thats rich in iron, zinc and vitamin B12 (more so than other proteins, like chicken). Meanwhile, white rice is easily digestible, so its a good carb source for athletes. The vertical diet also encourages you to keep increasing your carb intake, i.e. moving up the vertical line over time.

As for whats off the vertical diet menu: chicken, fish, brown rice, wheat-based and whole-grain foods, beans and legumes, and high-raffinose (a.k.a. gassy) foods, like broccoli and cauliflower. You cant have added or artificial sugars. There are no onions or garlic allowed, either. Basically, any food thats not super digestible should be avoided.

The only reason people who arent extreme athletes or powerlifters might consider doing a diet like this is if it promises weight loss, right? (Otherwise, just why?)

But heres the thing: Though the vertical diet could result in weight loss for some (such as those who eat a lot of processed foods or sugars), its not really designed for that. Remember, the diet is supposed to help people gain muscle mass, so to lose weight as in, fat on the diet, you have to do some strategic tweaking.

READ MORE: Low-Carb Vs. Keto: Whats The Diff And Which Is Better?

You could lose weight on this diet if you watch portions and eliminate excessive amounts of white rice and simple carbs, says Shapiro.

Because the programme limits many plant-based foods needed for weight loss, she adds, you would also want to increase the amount of vegetables and reduce the quantity of fatty cuts of meat and cheese you consume. (Hello, ketos antithesis!)

Great Q! The vertical diet claims that it will improve your gut health, and that may be true: The diet is based around foods that are mostly low in FODMAPs (a.k.a. fermentable carbs), which can contribute to bloating, gas, diarrhoea and other GI conditions like irritable bowel syndrome (IBS) and Crohns disease when eaten in high quantities.

A 2016 review published in Clinical and Experimental Gastroenterology showed that mostly all of the studies done on low FODMAP diets are correlated with improvement of IBS symptoms, with up to 86 percent of patients reporting fewer GI symptoms.

READ MORE: 12 Fasting Tips Thatll Help You Actually Lose Weight (And Not Go Crazy)

So, by sheer virtue of being mostly low in FODMAPs, the vertical diet may ease some of your GI distress. And, certainly, if youre an athlete looking to put on muscle, the nutrient profile here can help you meet your goals without causing other problems.

Usually, when youre trying to put on muscle mass and eating large quantities, you can feel overly full, gassy and bloated, explains Shapiro. Vertical-diet foods are streamlined to digest easily and with minimal side effects. But because they are calorically dense, they assist with weight gain unless, once again, you customise the plan for your goals.

Though the foods you eat on the vertical diet are relatively clean, whole foods, theres historically been a lot of concerns about the effects of high red meat consumption on overall health. The American Heart Association warns that eating too much red meat can have negative effects on your cholesterol levels and heart health, but some newer studies including one done at the Harvard School of Public Health debate whether red meat is really to blame for heart disease.

READ MORE: 5 Mindful Eating Tips That Will Change Your Relationship With Food

Its also worth noting that the vertical diet is fairly deficient in fibre, since it emphasises white rice and cuts out whole grains, legumes and some vegetables. Shapiro says that fibre is crucial for maintaining cholesterol levels and heart health (not to mention regular bowel movements). She also notes that the diet is low in probiotics (because it cuts out most fermented foods) and high in animal protein, saturated fat and simple carbs.

So although youre eating cleaner, youre not necessarily eating more nutritiously and you could suffer from a lack of fibre and probiotics if youre not compensating for those losses.

Shapiro says if youre a bodybuilder or extreme athlete looking to put on mass as your number-one goal, the vertical diet can be an effective way to get there. And even if youre a more moderate gym rat, she says, it can still work for you but with some important modifications.

I would recommend including additional sprouted grains, nuts, seeds, vegetables and fruits, and limiting the intake of saturated fat from red meat and full-fat dairy, Shapiro advises.

Although the diet mostly eliminates added sugars and processed foods (always a good thing), casual dieters just looking to lose weight might struggle to follow the high-protein, high-carb requirements of the vertical diet without accidentally gaining weight. And they might find themselves deficient in many nutrients that contribute to a broader definition of health.

At the end of the day, its your call, but only try an eating plan that suits you not your kinda-obnoxious, CrossFit-obsessed next-door neighbour.

This article was originally published on http://www.womenshealthsa.co.za

Image credit: iStock

Sarah Bradley

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What is the vertical diet and is it good for weight loss? - Health24

A population-wide shift to a vegan diet could reduce New Zealands greenhouse gas emissions (GHGs) by as much as 42 percent. This is according to a new University of Otago study.

Lead researcher Jono Drew explained that the global food system is not just bad for the planet. Its also detrimental to human health.

International research has highlighted the climate and health co-benefits that arise from consuming a diet that is rich in plant foods like vegetables, fruits, whole grains, and legumes, he told New Food Magazine.

Researchers aimed to uncover if the same findings applied to New Zealand. And if so, which diet would be best for the country.

The researchers compiled a database of New Zealand-related food emissions that assessed the GHGs from a specific foods entire lifecycle.

This includes farming and processing, packaging, transportation, warehouse and distribution, refrigeration needs, and supermarket overhead. The team then assessed the climate, health, and health system cost impacts of different diets.

Senior author Dr. Alex Macmillan said that the impact of animal products was considerably higher compared to whole, plant-based foods.

Animal agriculture is a driving force behind the climate crisis. In September 2018, the United Nations Environment Programme named meat the worlds most urgent problem, and called for a massive decrease to animal agriculture.

A global shift to a plant-based diet would reduce food-related emissions by 70 percent, according to a 2016 Proceedings of National Academy of Sciences study.

Fortunately, foods that are health-promoting tend also to be those that are climate-friendly, he said.

A population-wide dietary shift could cut GHGs between four and 42 percent, depending on the extent of changes made.

Drew revealed another finding. If adults switched to a completely plant-based diet and avoided food waste, emissions savings would be equivalent to a 59 percent reduction in New Zealands annual light passenger vehicle emissions.

Researchers also analyzed the health impacts of the most commonly eaten foods in New Zealand.

Conversely, certain foods that carry known health risks are particularly climate-polluting. Red and processed meat intake, for instance, is associated with an increased risk of cardiovascular disease, type-2 diabetes, and certain cancers, Macmillan said.

Switching to a vegan diet could also lead to health gains of between one and 1.5 million quality-adjusted life-years. Additionally, it could save the New Zealand health system $14 to $20 billion over the lifetime of the population.

According to The Spinoff, people in Mori communities across the country are adopting plant-based diets for sustainability, health, and in response to colonization.

In the Mori worldview, the rivers, lakes, and forests are our ancestors. They are part of us and we are part of them, said Lauren OConnell Rapira, a vegan Mori woman. Right now, our rivers and forests are sick, and intensive animal agriculture, and especially dairy in New Zealand, have a played a huge role in that.

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New Zealand Could Drop GHGs By 42% With Shift to Vegan Diet

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A shift to a vegan diet could reduce New Zealand's GHGs by as much as 42 percent, according to a study animal agriculture's impact on climate change.

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Kat Smith

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New Zealand Could Drop GHGs By 42% With Shift to Vegan Diet - LIVEKINDLY

LIMASSOL, Cyprus, Feb. 4, 2020 /PRNewswire/ -- Simple, developer of the popular intermittent fasting app, is happy to introduce its new AI-based feature which will enable the app users to create their own fasting strategies and let them achieve their goals more efficiently.

Simple is delighted to announce the release of a new artificial intelligence-powered feature that analyzes user behavior and provides personalized guidance to every user based on their personal goals and data. Simple is one of the leading app developers in the field of intermittent fasting. The app managed to gather over 350,000 new users per December 2019 and become the most popular intermittent fasting app in just 3 months after it emerged on the market. The app is available on both iOS and Android platforms.

The mechanism of the new feature is pretty straightforward: a user needs to regularly enter information about their mealtimes and the app will analyze the data and send text notifications based on their results. Firstly, the app sends notifications to users right after they enter the data, helping them to make healthier food choices. Secondly, the app analyzes user behavior over a set period of time and provides detailed insights into their eating habits. Based on the collected data, the app can notify users whether they are eating healthy, and if not, provide advice on how to improve their diets.

"People are taking more care of their health and weight these days and we see more and more people are getting motivated to exercise and eat healthily. The interest in intermittent fasting has grown greatly over the last few years since it's a great way to maintain optimal health and stay fit, so it's no surprise that intermittent fasting was among Google's top-trending diets in 2019. However, many people are gliding on the surface, not knowing how to maximize their results. That's the reason we came up with the idea of creating an app that would educate users and help them make healthier food choices," comments Alexander Ilinskiy, the CEO of Simple.

One more goal that the company pursues with the introduction of its AI-based feature is to provide users with motivation and research-based knowledge to help them to stay fit and healthy. This technology distinguishes Simple from other apps with a more traditional approach focused on just tracking the times users fast. Given the ever-growing sea of data, many people feel overwhelmed with information and quit simply because they don't know what to begin with or where to find motivation to keep going. The team behind the Simple app is always working out the features that could help users get motivation and guidance in their fitness journeys.

About Simple

Simple is a health and wellness platform aimed to provide intermittent fasting followers with a solution that would support them in achieving tangible fitness results. The app already has over 1 million followers on iOS and Android in total. The Simple app securely aggregates, stores and analyzes user data to help users make long-term lifestyle changes that can improve their wellbeing. The company collaborates with doctors and health researchers to develop science-based solutions that are 100% safe.

Website: https://simple.life/

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Simple Fasting App Will Provide Personalized Dieting Tips Through AI-powered Functionality - PRNewswire

A new year signals a chance to renew your commitment to healthier eating, but many of the most popular diets, like the keto diet and paleo diet, eliminate entire food groups, which can cause you to fall short on nutrients you need.

For example, a study in the Journal of Clinical Lipidology suggests low-carb diets may not have meaningful long-term benefits for weight or heart health compared to other diets and could actually restrict foods that are good for your heart.

This new year, instead of jumping on restrictive diet bandwagons, focus instead on consuming real, wholesome foods you can still enjoy, like dairy milk, that deliver benefits backed by decades of research.

Consider these tips for incorporating nutrient-rich foods into a few trending diets to make them work for you.

Intermittent Fasting: Skipping meals could do more harm than good if youre not getting the nutrients you need to be your best. A better bet: balanced, flavorful meals that incorporate multiple food groups. If you really want to try intermittent fasting, consider not eating past a certain time in the evening so you can fast throughout the night, and make sure to eat a nourishing breakfast in the morning, like oatmeal made with real milk, topped with fruit and a handful of nuts.

Plant-Packed Plates: If youre considering a vegetarian or plant-based diet in the new year, its important to pack the right nutrients into your meatless meals, particularly protein, calcium, vitamin D and vitamin B12. Make sure youre getting enough by enjoying a variety of plant-based foods like beans, nuts, fruits and vegetables along with some other thoughtfully chosen options. Real dairy milk is a good choice in a vegetarian diet, providing as much as eight times more protein than many non-dairy milk alternatives. Each 8-ounce glass is also a source of vitamin D, and an excellent source of calcium and vitamin B12.

Focus On Fats: If youre keeping closer tabs on your fat intake, its important to choose the right ones and know that a growing body of evidence suggests not all saturated fats are the same. For example, whole milk, which has more dairy fat than skim or low-fat varieties, may actually help raise good cholesterol and could be considered part of a diet thats also good for your heart, according to research in the European Journal of Clinical Nutrition.

Calorie Conscious: Monitoring the calories you consume versus the calories you burn through exercise and everyday activity can help manage the fuel your body needs. When you consistently burn more calories than you eat, you are more likely to effectively lose weight. However, that doesnt mean you have to forgo all your favorite foods. For example, when it comes to dairy, swapping full-fat options for skim or low-fat alternatives is one way to receive the same nutrient package with less fat and calories.

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Resolve to Make Real Nutrition a Priority - Genesee Sun