Shanthi Appel Published 7:30 a.m. ET Nov. 12, 2019

The Intergovernmental Panel on Climate Change, a body of the United Nations, recently released its Special Report on Climate Change and Land that has caused people to think twice about whats on their plate.

The document, put together by 107 leading scientists from 52 diverse nations, highlighted the effects of meat consumption on the environment and our planets food supply.

Shanthi Appelo(Photo: Submitted)

The panel states that a reduction in the demand for animal-based food products and increasing proportions of plant-based foods in diets, particularly (beans) and nuts (are ways to adapt).

In addition, the national Academy of Nutrition and Dietetics has noted plant-based diets are linked to healthier body weights and reduced risk for heart disease and other chronic illnesses. There are many types of plant-based diets, ranging from having no meat to some meat.

A healthy plant-based diet highlights eating heart healthy fats,plants as protein sources and high-fiber fruits, vegetables and grains. Regardless of your reason for consuming more plant-based foods, here are some things to consider.

When making changes in your food habits, a plan can help you along the way.

A plant-based diet differs from a vegetarian or vegan diet.(Photo: harmoony, Getty Images/iStockphoto)

Some may start eating more plant-based foods slowly by setting a goal to limit meat intake on certain days such as meatless Mondays. Another idea is to designate certain meals, such as breakfast, as meat-free only meals.

Researching recipes and making a shopping list will help make your grocery experience better.

Moving to a more plant-based diet does not mean that you must become vegetarian or vegan, though well-planned vegan and vegetarian diets are healthy and nutritionally adequate.

Some planning may be needed to ensure vegans and vegetarians are getting enough iron, zinc, vitamin B-12, calcium and vitamin D. For some who eat a limited number of foods, supplementation such as multivitamins can be helpful.

Protein intake is another consideration. The general rule of thumb for healthy adults is to get 0.36 grams per pound of body weight. This means that a person who weighs 132 lbs. (60 kg.) needs 48 grams of protein daily.

Protein is an essential part of the human diet we need protein to live.

Those who are used to getting protein from animal products as their primary source may initially have trouble thinking of ways to incorporate enough protein from plants. Protein-rich plant foods such as beans or lentils can be substituted for meat, poultry and seafood.

Autoplay

Show Thumbnails

Show Captions

Playing around with different preparation methods can be helpful since beans are extremely versatile. For example, partially dehydrating black beans by roasting them in the oven makes a homemade black bean burger less mushy.

Grains, such as quinoa and soy products like tofu and edamame, are other meatless protein sources.

Nuts and seeds contain protein and can be consumed in the various forms such as nut butters (almond butter and peanut butter), in baked goods or on their own.

Watch outnot to overdo the servings of nuts as they quickly add up in calories. Peanut butter packs nearly 100 calories in a tablespoon.

We discussed the health benefits of eating plant-based foods, but there are ways to eat an unhealthy plant-based diet.

Processed foods such as pre-packaged frozen meals have a reputation for convenience but having not-so-good-for-you ingredients, such as hidden salt, sugar and saturated fat.

Other foods to watch out for are frozen imitation meats, vegan desserts, veggie chips and coconut-based yogurt. Be sure to read nutrition facts labels and note calories, added sugars, saturated fat and sodium when shopping.

Following a plant-based diet can promote good health and help the environment. This does not mean you need to follow a vegan or vegetarian lifestyle to incorporate changes.

If youre interested in making the switch, start by making small changes and do what works best for you and your family.

Shanthi Appel is a registered and licensed dietitian nutritionist at the Knox County Health Department. She obtained her masters degree in public health nutrition from the University of Tennessee. She can be reached at shanthi.appelo@knoxcounty.org.

DISCOVER THE STORIES THAT MATTER TO YOU. Stories that make our community better take time and resources. You can support local journalism with a subscription. Click here to subscribe for full digital access to knoxnews.com.

Read or Share this story: https://www.knoxnews.com/story/money/business/2019/11/12/move-toward-more-plant-based-diet-these-tips/3996928002/

Excerpt from:
Move toward a more plant-based diet with these tips - Knoxville News Sentinel

Certain specific dietary habits have been linked to an increased risk of suffering from depression in middle age, according to a new study. Its no secret that poor diet has a big impact on the body, including ones gut bacteria, which paves the way for a variety of physical and mental issues. The latest study highlights some specific aspects of ones diet that may increase their depression risk.

The latest research on the topic comes from the University of Toronto, which found that both men and women who eat low amounts of fruit and vegetables are more likely to suffer from depression. As well, the study found that men in particular were at a higher risk of depression if they ate high levels of fat or consumed low amounts of omega-3 fatty acids.

This isnt the first study to find that eating more fruit and vegetables may lower depression risk, underscoring the persistent relationship between the two. Though the exact link between depression and these foods remains unclear, researchers speculate that the various beneficial compounds found in fruit and vegetables may play a role in protecting mental health.

As well, the researchers note that various nutrients specifically, certain vitamins and minerals found in vegetables and fruit are known to lower the plasma concentration of C-reactive protein, which is a biomarker for low levels of inflammation that has been linked to depression.

Perhaps not surprisingly, the researchers found that men and women who suffered from chronic pain and one or more chronic health conditions also experienced depression. Nutrition and the overall state of ones health and body both play roles in the development of depression, which can also arise from various social issues. The study notes that immigrant women were more likely to experience depression than women who were born in Canada where the study was conducted.

Excerpt from:
Specific diet habits have been linked to depression in adults - SlashGear

BENGALURU :Nutrition and physical activity are important parts of a healthy lifestyle for diabetes patients. Eating a balanced and nutritious diet and being physically active can directly help maintain blood glucose levels, which is the mainstay of diabetes management. If you have diabetes, you need to keep an eye on what you eat, how much you eat and when you eat, and how active a lifestyle you lead.

Type 2 diabetes usually begins with insulin resistance, which is a condition in which the body produces insulin but is unable to use it effectively. When this happens, glucose builds up in the blood stream, insteadof being absorbed by the cells tobe used or stored as energy.As a result,the body demands more insulin to enable glucose to enter the cells. The pancreas increase the production of insulin to meet the demand. Over a period of time, they can no longer keep up, leading to a rise in blood glucose levels.

Of the risk factors for diabetes, some are modifiable while others are not. Age, race, ethnicity and genetics come under non-modifiable risk factors. Diet, nutrition, exercise and physical activity are modifiable risks that the patient can use to manage or even reverse diabetes.The location of body fat also makes a difference. Extra belly fat is linked to insulin resistance, diabetes and cardio-vascular diseases. So merely losing weight helps with insulin resistance and diabetes.

There are several goals to managing diabetes, such as maintaining a healthy weight, managing health metrics such as HBA1 c, FBS, PPBS, blood pressure and lipid profile, preventing complications that may occur due to fluctuation of blood glucose, and better compliance with the treatment protocol.How to achieve these goals? Understanding the macro-nutrients and micro-nutrients in your diet can be the key in managing diabetes. Carbohydrates, proteins and fats are called macro-nutrientsbecause they are requiredin larger quantities in ourdaily diet.

Carbohydrate intake has a direct effect on post-meal glucose of people with diabetes and is the main macro-nutrient to worry about in glycaemic management. Some studies have suggested that consumption of healthy fats like virgin olive oil and fish oil is associated with improved glucose metabolism and decreased risk for type 2 diabetes. Micronutrients such as sodium, potassium, magnesium, zinc, iodine and iron are all associated with the prevention of type 2 diabetes.

In the light of this, patients need to do dietary modifications to better manage or prevent diabetes. They should eat foods from all the food groups (carbohydrates, protein and fat), as omitting a food group may result in skipping a nutrient in the daily diet.A holistic approach to changing ones lifestyle, that involvesnutrition, exercise, and emoti onal and spiritual needs, is a sustainable way to control and reverse diabetes over time.

Choosing right

Your guide to managing type 2 diabetes

This years theme for World Diabetes Day is centered aroundThe Family and Diabetes. So heres how we can protect our lovedones by making some simple changes:

Better snack choices

We tend to binge on fried snacks without worrying about the repercussions. A simple and gradual way to change this is to revise your snacking routine. For people who are suffering from type 2 diabetes, almonds provide energy and also are known to have satiating properties.

Be more active

Regular physical exercise will help keep your blood pressure under control, manage your weight, maintain your energy levels and decrease risk for any heart diseases. Start by adding small doses of daily exercise and increasing it gradually to 30 minutes or 1 hour every day.

Take notes

Maintain a daily log of your day. Include details of the amount of medication you might have taken, the food you consumed, details of your physical activity, as well as things that caused you stress. This will give you insight into your progress, and help manage your lifestyle better.

See the original post:
The diet and diabetes connect - The New Indian Express

A DUBLIN woman who lost more than half her body weight has lifted the lid on the radical diet overhaul that saw her shed those excess pounds.

Wendy Deacon was named Slimming Worlds Woman of the Year for 2019 after losing an astonishing 12st 4.5Ibs.

She was inspired to change her eating habits after discovering her daughter had expressed concern to her grandmother that Wendy would eventually eat herself to death.

"Hearing that broke my heart and I knew I needed to change. The thought of my daughter being so worried about my health really spurred me into action," she said.

Wendys incredible journey saw her go from a dress size of 32 to an astonishing 10.

She achieved it with a combination of regular Slimming World meetings and a major shift in diet that saw her ditch takeaways and chocolate in favour of fruit and salads.

"By far the best thing about losing weight though is seeing the pride in my family's faces, especially Amy's. I've finally started to feel proud of myself too - I've got my whole life back, she said.

Now planning her wedding and about to celebrate her 50th birthday, the Dubliner has now shared an example of the kind of food she now eats during the average day.

Breakfast: Nothing

Lunch: Hot chicken roll with crisps

Mid-afternoon: A couple of chocolate bars

Dinner: A takeaway

Evening: More chocolate

Breakfast: Scrambled eggs with grilled tomatoes, or yogurt and fruit

Mid-morning: Fruit

Lunch: A big home-made salad with turkey or ham

Dinner: Chicken stir-fry or spaghetti Bolognese

Evening: Fruit or a Slimming World hi-fibre bar

Continued here:
Dublin woman reveals diet that helped her lose over 12 stone - Irish Post

I learned about the protests in Chile while having dinner with a friend who works as a telescope researcher in Chilean labs for the University of California, Berkeley.

Its nationwide, I recalled him saying with a serious face. All the gas stations have shut down. I cant even drive now.

I told him I hadnt heard anything and asked him to tell me more about the situation. He was shocked and confused by my response. Arent you studying journalism at Emerson? You must at least have heard your friends talking about it, or seen it on the news? he asked. A sense of shame rushed to my head. I couldnt even look him in the eyes.

As a journalism student, I subscribe to both The New York Times and The Boston Globe. I receive about five or six newsletters from each of them every day, and I usually browse the headlines to make sure I stay updated with news from around the world. However, I couldnt recall reading anything about these protests.

After our dinner, I went home and searched Chile protests in my email inbox. Of course, I found that this international news was underreported in American mainstream news outlets. Even though the protests broke out on Oct. 6, the earliest mention of the situation was in The New York Times weekend briefing on Oct. 21. Out of the nine stories listed in the newsletter that day, the coverage of the Chilean demonstrations came fifth. Plus, the story did not include detailed coverage of why or how the protests happened, but rather an overview of global activism with the headline Civil unrest is erupting around the world. It spoke about protests in Hong Kong, Chile, Lebanon, and Haiti in one article. The Boston Globes coverage wasnt much different.

I understand that as one of the most prominent news outlets in the U.S., The New York Times would prioritize telling its largely American audience what is going on in their country. I dont expect them to update us with every single international news story. But in the age of rapid globalization, breaking news happening on the other side of the world could impact people living in America. A recent example is Swedish teen climate activist Greta Thunberg and her speech at the United Nations Climate Summit on Sep. 23. Her speech inspired additional strikes around the world and increased attention on climate change.

My peers at Emerson should seek out more international news stories. As students at a top journalism school, Emerson students fail to take the necessary initiative and should pay more attention to stories from outside their little bubble. When I asked my journalism friends if they have ever heard about the protests in Chile, the demonstrations in Catalonia, and the truck deaths in the U.K., only two among the four of them knew what I was talking about, but even then, they barely knew the details.

On October 23, I found out via Instagram that 39 people were found dead in a truck in the U.K.Soon after, my friend told me that, according to the U.K. police, all the victims were Chinese refugees who fled Europe. After days of investigation, the police updated their findings and confirmed that all 39 dead were actually from Vietnam. No matter which perspective media takes, this story is newsworthy. However, I have only saw it mentioned once in that mornings briefing when it was widely believed that the victims were all from China, and never after thateven though there was an essential twist to the story.

But who am I to criticize them? Scrolling through all the newsletters I subscribe to, I am lost in tons of White House news, 2020 presidential polls, and impeachment developments. I only noticed the protests in Catalonia because I passed by a local Catalonian protest the past weekend. And I only checked on the updates in U.K. truck deaths story because at first, the police said the victims were from the same country as me.

I cant help but wonder what impact more coverage on international news in our mainstream news outlets would have. Or what would be possible if we voluntarily read international news on worldwide news outlets like Reuters, Al Jazeera, or The Guardian?

Recently, I found out that Emersons Department of Journalism partnered with DailyChatter, a newsletter that hopes to focus on international news. On its website, it says its proudly non-partisan and completely independent of all other media. It has already teamed up with 63 universities in the U.S., and according to its statistics, 96 percent of college subscribers read the newsletter at least once a week. While the DailyChatter is just a start, I look forward to seeing Emerson students focus on whats happening around the world,and as a result, truly care about the important stories occurring far from us.

Read more here:
Integrate news from around the world into your news diet - Berkeley Beacon

Visceral fat is stored in the abdominal cavity which means its close to many vital organs, including the pancreas, liver and intestines. For this reason, the higher the amount of visceral fat a person stores, the more at risk they are of health complications, such as type 2 diabetes and heart disease.

Eating a poor diet is one way visceral fat can build up, so making changes to what you eat is important.

There are a wide range of different diet plans proven help fat loss and weight loss. But which one is deemed best for getting rid of visceral fat?

A study published in March 2019 showed the keto diet was highly effective at reducing visceral fat.

The keto diet, short for the ketogenic diet, is a high-fat, low-carbohydrate diet, and includes an adequate amount of protein.

READ MORE:How to get rid of visceral fat: Three supplements to help reduce the harmful belly fat

The study, Extended Ketogenic Diet and Physical training Intervention in Military Personnel, was commissioned by the US military.

There were concerns about the growing rates of obesity with people within the US military.

A total of 29 people were studied for three months - 15 were put on a keto diet and the rest ate their normal, mixed diet.

Those who followed a keto diet lost an average of 17lbs during the study.

DON'T MISS

They also lost 5.1 percent of their body fat, with 44 percent of this loss being visceral fat.

Those who ate the keto diet also showed 48 percent improvement in their insulin sensitivity, reducing their risk of developing diabetes.

The keto diet has also been shown to be effective at getting rid of visceral fat in other studies.

A study including 28 overweight and obese adults found those who followed a ketogenic diet lost more fat, especially visceral fat, than people who followed a low-fat diet.

Read more:
How to get rid of visceral fat: Best diet plan to reduce the belly fat - what foods to eat - Express

A heartbroken mum lost 41kg after doctors said her weight could have contributed to her unborn baby's death.

Charlotte Doughty, 43, was filled with "self-loathing" when she discovered her 24-size figure could have triggered the tragic outcome.

During the pregnancy the British woman was diagnosed with pre-diabetes in early 2015 and doctors said her weight was seriously impacting her health.

Tragically Charlotte's unborn baby was later diagnosed with Edwards Syndrome, a genetic disorder, and passed away in the womb at 37 weeks.

Due to Charlotte's family history of diabetes, her later age and obesity, she was at a higher risk of developing diabetes.

Grief-stricken, Charlotte, from King's Lynn, Norfolk, became locked in a vicious circle of eating and drinking to help numb some of the pain she was feeling.

"I fell pregnant later on in life when I was 37-38 and I was massively overweight probably around 15-16 stone at that point," Charlotte says.

"I was told by health professionals that my weight along with my age may have played a factor in my babys condition.

"Due to my grief and self-loathing that I may have caused my babys condition, my eating escalated further and despite the warnings from my GP, I continued to eat fast food and drink pints of lager. "

"I blamed myself, at the time I did think what if I hadn't been as big as I was, would things have been different? "When that happened I just swung completely the other way. I started eating more and drinking more to get through the pain.

"It became a vicious circle of feeling depressed about my weight by turning to food and alcohol."

But being so big was impacting Charlotte's life.

More on 7NEWS.com.au

"I was drinking really heavily, I would have a bottle of wine at night and then at the weekend I would drink eight pints in the evening," she admits.

"Then I joined Slimming World in 2017 and haven't looked back since. I'm still not a great cook but it's just simple food- you don't need to be the best cook in the world.

"I then started walking which gradually turned into running. My partner was a godsend. If I was crying and telling him I couldn't do it, he would pick me up and tell me I can."

Charlotte followed Slimming Worlds Food Optimising eating plan and started cooking healthy meals from scratch.

In less than two years, she has already lost 41kg and has dropped from dress size 24 to a size 12.

"I really am a completely different person, I look back at old photos of myself and I don't recognise her," she says.

"I honestly feel ten years younger. For a long while I couldn't get my head around how much I had lost. Probably six months back I would still look at myself and feel like I was really big.

"The past six months I have really changed. Before I was hiding away from photos but now I don't mind them. "My self-esteem is massively different and it's really helped my confidence.

"Slimming World has literally saved my life as I was only heading one way."

7NEWS.com.au has not received any monetary benefit from this story

The rest is here:
British mum reveals diet that helped her lose 41kg after death of unborn baby - 7NEWS

I dont know if you answer questions, a reader wrote recently. I assured her I do, as time allows.

After reading recent articles, I am wondering about whether vegans can get enough vitamin B12 and enough choline and if there are other elements that are problematic for them. I have an adult child who has become vegan after years of being vegetarian. He does not cook much and eats a lot of prepared foods which is not the best anyway, but now I wonder about these issues. I hope you can offer some advice. Thank you. Carolynn

By definition, vegan diets exclude all animal foods including eggs and dairy products. Honey (because it comes from bees) is also a no-no to some vegans. The latest position paper on this topic by the Academy of Nutrition and Dietetics (AND) assures us that A well-planned vegetarian diet containing vegetables, fruits, whole grains, legumes, nuts, and seeds can provide adequate nutrition.

Key here is well-planned. Whether or not your adult child is getting the most benefit from becoming vegan depends like it does for all eating styles on the nutrient balance in the foods he chooses to eat.

Vitamin B-12 has always been a concern in vegan diets since this vital nutrient is not found in plant foods. And vital means essential; a deficiency of B-12 can cause fatigue, tingling in the fingers or toes, poor digestion and mental symptoms that mimic dementia.

Studies have shown that fermented foods (such as tempeh), nori, spirulina, chlorella algae and unfortified nutritional yeast cannot be relied upon as adequate or practical sources of B-12. Nutrition experts therefore recommend that, in addition to a supplement that contains vitamin B-12, vegans should consume foods fortified with this vitamin at least twice a day. (Many breakfast cereals and other grain-based foods are fortified with B-12; check the label.)

Choline is an essential nutrient that helps preserve the structure of all our bodys cells. In addition, choline helps form neurotransmitters that keep our memory, mood, muscle control and other important functions up to par.

Animal-based foods are the best sources of choline but this nutrient is also found in plant foods such as cabbage, broccoli, Brussels sprouts and other cruciferous vegetables, beans, nuts, seeds and whole grains. An added bonus: our bodies can manufacture some choline in the liver.

Surprising to some, protein needs can usually be met in vegan diets with the regular consumption of legumes and soy-based foods. An exception is the fruitarian vegan diet which is limited to fruits and possibly some nuts and seeds. These diets typically supply inadequate amounts of protein.

So there you have it. Since vegan diets restrict readily available sources of some key nutrients, your son needs to understand how to plan his meals so as to avoid any nutritional deficiencies. A registered dietitian nutritionist can help.

Quinn is an author and a registered dietitian affiliated with Community Hospital of the Monterey Peninsula in California. She may be contacted at barbara@quinnessentialnutrition.com.

Read the original post:
Vitamin B-12 is always a concern with vegan diets - Lewiston Morning Tribune

SIMON Cowell has boasted his vegan diet is the easiest thing hes done and has made him a better dad to son Eric.

The X Factor: Celebrity boss, 60, has lost more than one and a half stone thanks to the lifestyle overhaul.

4

He ditched meat and dairy as well as swapping low calorie beer for his normal tipple.

Asked at last nights ITV Palooza if hed continue the diet over Christmas, he said: Pretty much so yeah.

Maybe a few roast potatoes. Not only that [it is good for the environment] but it makes you feel better. It genuinely does.

My memory's better, my energy's better. And when you've got a five year old you've got to be able to keep up with them because the minute they're awake they're all over the place. His energy is unbelievable.

4

4

4

When he wakes up he's like, 'Daddy, daddy, daddy,' and before he goes to sleep, 'Daddy, daddy, daddy'.

So I was conscious of the fact I have to keep up with him energy wise and someone recommended this as the way to go.

I tried it and I stuck to it, it's one of the easiest things I've ever done.

Simon attended the ITV event at Londons Royal Festival Hall with girlfriend Lauren Silverman, 42.

He decided to overhaul his lifestyle after collapsing in October 2017.

Pictured

BIG HITTERS Watch Russian Super Heavyweight Shamsutdin Makhmudov KO USA's Jeremy Woolfolk

THE WHITE DEAL Fury urges UFC's White to fight his dad John in 'battle of the baldies'

LOO WANTS SOME? Bare-knuckle boxerJason Knightscraps withtwo men in bathroom brawl

CON MAN McGregor demanded to fight winner of BMF title up until Diaz lost, says Masvidal

Pictured

BIG MAC McGregor climbs a rope to the ceiling and performs handstand ahead of UFC return

COMBAT QUEEN Shauna Bannon aiming to add MMA gold to her multiple kickboxing crowns

Doctors warned against him living like a vampire by staying awake each day until 8am saying it had to stop.

He recently said: I went to see this doctor in London. We did some tests. And then a month later he said, You have the worst diet I've ever met from any patient.

So I went, Okay, out of the smoking, the drinking, and diet, what do I have to drop? And he said, The diet. So I said, I'm in.

More here:
Simon Cowells weight loss is the easiest thing hes ever done and his vegan diet helps him be a better dad - The Sun