Search Results for: diet recipes

Mike Over| Guest columnist

Why going vegan may be worse for your body

Vegan diets are often praised for their health benefits, but science says there are also many potential drawbacks.

Buzz60

How many times have you heard the phrase carbs make you fat?

Our country has an obesity problem, but Im here to tell you that its not carbohydrates.

Give them some respect.

You see, carbs dont just give energy to the muscles. They also increase several factors that facilitate protein synthesis (muscle-building) like mTOR, IGF-1 and insulin while decreasing cortisol, which is catabolic and slows down muscle growth. Carbs also increase the amount of protein that can be used to build muscle rather than energy.

Additionally, when you train there is a significant need to rely on mobilized stored energy for fuel. When you use this energy you will have cortisol spikes because its role is to mobilize stored energy. The same applies when you are trying to use stored glycogen.

However, when you are in a caloric deficit and low on carbs, you run yourself into trouble quickly. While you might feel like you are on top of the mountain initially, you will eventually fall.

You know how at the beginning of a race or big presentation you start sweating without even starting?

This is because of what we call adrenaline. It is released along with cortisol and makes you feel like you can fight King Kong and conquer the world, BUT what makes this a slippery slope is chronically elevating it because constant adrenaline elevation desensitizes/down-regulates the beta-adrenergic receptors. You then will stop responding to your own adrenaline.

The simple fact is that higher carbs normally lead to lower adrenaline levels, which calms you down. The more anxious someone is, the less adrenaline he wants. Anxiety is the brain going too fast for you, and adrenaline is the main neurotransmitter that amps up the brain.

For these people a low-carb diet is a bad idea. They need higher carbs. Its not just about calories in versus calories out.

Yes, carbs increase insulin which inhibits fat oxidation but its not an exact reason why people gain weight on them.

Most people choose poor choices of carbs like cookies and pizza. Hate to break it to you but all these carb-loaded foods you are cutting out to slim down also have FAT! So when people go around saying they dropped 15lbs cutting out carbs.well, you just cut out more processed carbs that have carbs and fat.

Gaining or losing weight depends on the amount of fat that goes into adipose tissue vs how much that goes out of the tissue and is oxidized or burned.

Think of it this way: If fat storage is greater than fat burning, you are gaining body fat.

If fat storage is less than fat burning, you are losing body fat.

What sparks this? Calorie deficit and energy balance! Too many of us get suckered into thinking lower carb intake is the only way to lose weight, but its entirely false. It comes down to a caloric deficit, and if you have trouble getting into a deficit, you either are having a hard time tracking your food or you have been chronically dieting for years and have deeper issues affecting hormonal health.

A great way to think about it is when seeing these two scenarios:

So ultimately the fat burning and storage all comes down to ENERGY balance!

For someone on a low fat-high carb diet, it's like betting $100 on a race and getting $75 back in winnings.

Then the high fat-low carb person bet $1000 and won back $975.

Net balance is the same!

So the biggest thing you can do is stop stressing over insulin and carbs. Carbs are not the reason America is obese.

Eating MORE than you burn is.

Now, with that being said, can lower carb / higher carb be better for certain individualsabsolutely.

Thats why hiring a coach to course correct and be an asset to deciding if you should be following a certain plan or not. Many factors fall into place when dealing with these scenarios and its better to know than guess.

With Revive, the clients history and goals as well as hormone health are all involved before making dietary decisions.

So dont be too quick to Google the diet you want to follow and start tomorrow.

Its much more complicated than that, but if you want to Google anythingstart with some carb recipes because you can finally breathe and eat a darn piece of bread.

If you want more information about Revive and how I work, click here to schedule a free discovery call or head to my free Facebook group at http://www.mikeover.group.

Mike Over owns Over-Achieve Fitness in Chambersburg. Follow him on Instagram @mjo_oaf.

See the original post:
Mike Over: On a diet? Carbs and fat are not exclusive of each other - Public Opinion

Turkeys get a whole lot of attention on winter holidays, even receiving official pardons from U.S. presidents on Thanksgiving. Lancaster Online notes that turkey legs have a presence on many Kwanza tables, and various religions incorporate some form ofturkey recipes into food-based celebrations.

But what about the rest of the year? The goodness of turkey, including its notable amount of protein, doesn't suddenly disappear after a couple of huge meals. Two thick slices of fresh turkey contain an impressive 24 grams of protein, per Healthline. This equates to 48% of the recommended daily value, which the FDA uses to define how much a nutrient contributes to a total healthy diet.

White turkey meat tends to be slightly higher in protein than legs or thighs, which also contain more fat. Other iterations of the notorious big bird, including ground turkey, vary in nutritional values. Livestrong reveals that deli-style turkey cold cuts still contain a decent amount of protein, with about 4.2 grams in one ounce of lean deli turkey.

No matter how you slice and dice it, turkey delivers on the protein front. If fresh, whole birds are unavailable in your supermarket year-round, look for turkey legs and breasts, or check the freezer section. With the National Turkey Federation claiming a 2021 production of more than 216 million turkeys in the United States alone, those birds are definitely out there.

Here is the original post:
Eat This Meat If You Want To Add More Protein To Your Diet - Tasting Table

The 80/20 rule is a magic formula that allows you to find a balance between healthy eating and treat foods.

Here's a look at how this method promises to help you reach your ideal weight without depriving yourself.

No more diets, which, in the end, usually make you gain back the weight you lost anyway.

The 80/20 method aims to help you rebalance your diet long term. It is not really even a diet, but a new set of eating habits to adopt.

The main objective is to lose weight and especially to stabilise your weight, with no more yo-yo dieting or piling on the pounds as soon as you start eating normally again.

The rule is simple.

It involves making sure that 80% of your meals are healthy, balanced recipes, while the remaining 20% can be "pleasure foods."

With this approach, you are entitled, for example, to two "cheat meals" per week.

This method is based on the Pareto principle.

According to this rule, described by the Italian economist Vilfredo Pareto, about 80% of consequences are produced by just 20% of causes.

Such observations can also be seen in the world of work, in economics and in food.

The method requires eating a balanced diet 80% of the time.

As such, fruit, vegetables, vegetable proteins, legumes, meat or fish will make up 80% of your meals.

You must eat a variety of foods, in appropriate quantities, and avoid overly processed foods as much as possible.

For the remaining 20% of meals, you can relax and indulge yourself with a rich diet, but one that brings you pleasure. From burgers to chips, chocolate and pizza, there are no forbidden foods as long as the quantities remain reasonable.

To boost the effects of this new regime, add in some exercise, such as walking, running or yoga. AFP Relxnews

Originally posted here:
Diet not working? Reach your ideal weight with the 80/20 rule - The Star Online

If cooking isnt on your list of top priorities or if its a particularly sweltering day, then the idea of not having to roast vegetables or fry up some crispy tofu sounds pretty appealing. Maybe you occasionally eschew cooking for plant-based smoothies and salads. If thats the case, then youve already dabbled in raw veganism. But, what does a strictly raw vegan diet entail? And, is it for everyone?

A raw vegan diet consists of food that is eaten uncooked or heated at temperatures below 104 to 118 degrees Fahrenheit. The idea is that cooking food destroys its nutrients, which is true in some casesbut not all. (More on this later.)

Raw diets tend to be low in processed foods. That means that all roasted, steamed, fried, sauted, boiled, pressure-cooked, seared, broiled, or grilled foods are off the tableso, no roasted vegetables, grilled veggie burgers, cooked grains and beans, pasta, bread, most kinds of nut butters, jams, vegan ice cream, or pasteurized non-dairy milk. It also, naturally, means no animal products, including honey. It typically excludes table salt, but some raw vegans might use Himalayan pink or sea salt.

Proponents of a raw vegan diet tend to be motivated by health (though there can be some crossover with animal rights and sustainability ethics) and the belief that you can get all of the necessary nutrients from uncooked foods. Food preparation can involve blending, juicing, soaking, sprouting, fermenting, and dehydrating instead of traditional cooking methods.

With so many no foods, what, exactly, can a raw vegan eat? Breakfast could be a smoothie made with frozen bananas, fresh berries, spinach, and raw almond butter or smashed avocado with minced cilantro and diced tomatoes over raw bread made from nuts and seeds in a dehydrator.

Lunch could be a chopped broccoli salad with red cabbage, diced shallots, unroasted sunflower seeds, dried fruit, and raw vegan cheese, dressed in cold-pressed olive oil, lemon juice, fresh garlic, and raw tahini. Or, you could have this avocado-jalapeo soup. For dinner, you could make these raw vegan tostadas. And for dessert? These no-bake ley lime pies. Thats a general idea of what can be eaten, but heres a more comprehensive list:

About oils Some raw vegans avoid them entirely while others use options including cold-pressed olive oil, raw coconut oil, raw flaxseed oil, and raw hemp oil. Avocados, nuts, and seeds tend to be the go-to fat sources. Sweeteners are also typically excludedmaple syrup is heated above 118 degrees Fahrenheit, but its also easy to find raw vegan recipes that use it. Raw agave nectar is a-okay to use.

Obviously, a raw vegan diet is rich in plant foods, which have been linked to numerous health benefits.

A diet rich in fruits and vegetables is linked to lower blood pressure and a reduced risk of heart disease and stroke, per the Harvard T.H. Chan School of Public Health. Nuts, seeds, and grains are linked to lower cholesterol. Studies have linked plant-based diets to a reduction in LDL cholesterolthats the bad kindaccording to a 2017 meta-analysis of 49 studies. This also includes legumes, which must be sprouted in order to be part of a raw vegan diet. Sprouts are simply seeds that have begun to germinate. You can buy sprouts from the store, or it can be done at home in a vented jar.

A diet rich in fruits and vegetables is also linked to a lower risk of Type 2 diabetes, according to a 2021 meta-analysis of 23 studies published in the British Medical Journal. Nuts, seeds, grains, and legumes are also linked to lower blood sugar levels.

Raw vegan diets tend to be high in fiber, which is linked to lower blood pressure and better digestion. Plant-based dietsthe ones that consist primarily of whole foods, which dont need to be raw,are high in soluble fiber (found in nuts, seeds, sprouted lentils, and sprouted barley) and insoluble fiber (vegetables and sprouted whole grains). The former feeds healthy gut bacteria while the latter helps prevent constipation. Both may help you feel full longer after eating, so they can also aid in weight management.

Circling back to the fundamental belief of a raw vegan diet: some fruits and vegetables do lose their nutritional value when cooked, but things arent quite as straightforward as raw broccoli = good, cooked broccoli = bad, for example. Stir-frying or boiling this cruciferous veg lowers its vitamin C content by 38 percent and 33 percent, respectively, but microwaving or steaming broccoli helps preserve its antioxidant content. Generally, cooked vegetables are lower in vitamin C, but this vitamin is also abundant in fresh fruit.

Another noteworthy benefit is a 2008 study published in the British Journal of Nutrition, which found that 198 people who followed a raw food diet had high levels of beta-carotene and normal levels of vitamin A. However, they had low levels of the antioxidant lycopene.

Because many raw vegans get most of their fats from nuts, seeds, or avocado, the diet is low in saturated fat. So, its also naturally free from deep-fried foods, a known source of unstable molecules called free radicals, which damage DNA, cell membranes, and other parts of cells. This happens because high temperatures cause the fatty acids within the oil to oxidize, meaning they degrade in quality.

No matter what kind of diet youre considering, its essential to go into it being aware of both the pros and the cons, and raw veganism is no exception.

Sprouts are grown in warm, humid environments, which is exactly the type of conditions that food-borne illness-causing bacteria thrive in. According to The Academy of Nutrition and Dietetics, there have been a few E. coli and Salmonella outbreaks linked to sprouts in recent years. When buying sprouts, choose ones that are refrigerated and stay away from anything that looks musty or slimy. Keep them in an insulated shopping bag and refrigerate them immediately.

Cooked tomatoes may be lower in vitamin C than raw ones, but theyre higher in the antioxidant lycopene, which helps protect the body from cell and tissue damage, according to a Cornell University study.

Cooked spinach contains 53-percent less oxalic acid, which reduces your bodys ability to absorb iron and calcium. Its also higher in folate. Cooked carrots are higher in beta-carotene and antioxidants. Steaming kale reduces the number of isothiocyanates, which can interfere with the absorption of iodine. Grilling or microwaving mushrooms boosts their antioxidant levels, according to a study from the Mushroom Technological Research Center of La Rioja in Spain. (However, boiling and deep-drying do the opposite.) Steaming also helps preserve antioxidants in zucchini and broccoli.

A well-planned plant-based diet can be appropriate for all ages, so long as it includes fortified foods and supplements to make up for the nutrients that its deficient in.

These include vitamin B12 (supports blood and nervous system health and helps make DNA), vitamin D (regulates the absorption of calcium and phosphorous and helps regulate the immune system), iodine (reduces the risk of thyroid disease), calcium (crucial to bone health), and zinc (aids in immune system and metabolism function and wound healing). Studies have shown that raw vegan diets tend to be low in vitamin B12, calcium, and vitamin D.

Raw vegan proponents tend to discourage the use of iodized salt, and iodine is essential to healthy thyroid function.

A raw vegan diet may not be sustainable in the long term. The lack of bread, cooked grains, and cooked legumes can make it challenging to get enough calories every day without frequent meals, which may make it too restrictive to be a 24/7 thing. Some preparation methods, such as dehydrating, chopping produce, juicing, and sprouting, can also be time-consuming. Premade sprouted and dehydrated foods can also be cost-prohibitive, making a long-term, strictly raw diet unattainable for many.

If youre curious about a raw vegan diet, the best way to start would be to try out a few meals. Try out some of our favorite raw vegan recipes including Raw Vegan Swedish Truffles, Raw Vegan Tostadas, and Raw Vegan Coconut Cauliflower Stir-Fry in Zesty Lime Dressing. If youre looking for more, a quick Google search will land you pages upon pages of other free recipes. If you like a curated selection, then a cookbook, like Modern Raw by Rachel Carr or Raw. Vegan. Not Gross. by Laura Miller might be what youre looking for.

For more on the vegan diet, read:How to Go Vegan: A Beginners Guide5 Reasons to Forget Keto and Go Vegan15 Vegan Protein Sources That May Surprise You

Kat Smith is a Queens, NY-based freelance writer and editor who loves cooking and discovering local vegan hidden gems.

Happy birthday, VegNews! To celebrate, we're having a mega subscription salecomplete with incredible vegan prizes.

CHECK IT OUT

Happy birthday, VegNews! To celebrate, we're having a mega subscription salecomplete with incredible vegan prizes.

CHECK IT OUT

The rest is here:
What Is a Raw Vegan Diet and Is It Healthy? - VegNews

By The European Society for Paediatric Gastroenterology, Hepatology and Nutrition (ESPGHAN)July 18, 2022

By the time they were 18 months old, infants who began receiving taster portions of the new Nordic diet were eating 46% more vegetables than those who were fed a conventional diet.

Introducing infants and toddlers to a lower-protein Nordic-style diet that places an emphasis on plant-based foods could allow them to obtain healthy eating habits

New research recently presented at the 54th Annual Meeting of the European Society of Paediatric Gastroenterology, Hepatology and Nutrition (ESPGHAN)suggests that the key to healthier eating habits may be to introduce babies and toddlers to a lower protein Nordic-style diet with a greater focus on plant-based foods.

By the time they were 18 months old, infants who began receiving taster portions of the new Nordic diet, which includes fruit, berries, roots, and vegetables, along with breast or formula milk, were eating nearly twice as many vegetables (a 46 percent increase) as those who were fed a conventional diet.

As part of the OTIS experiment, researchers from the University of Umein Sweden, the Stockholm County Council Centre for Epidemiology, and the University of California in the United States studied two groups of infants from 4-6 months to 18 months. 250 infants in total participated, and 82% of them completed the study.

A graphic explaining the benefits of a Nordic-style diet. Credit: The European Society for Paediatric Gastroenterology, Hepatology and Nutrition (ESPGHAN)

The toddlers in the 2 groups had quite different eating patterns, according to the study. Those who followed the new Nordic diet, who received Nordic home-made baby food recipes, protein-reduced baby food products, and social media support from other parents, ate 4245% more fruit and vegetables at 1218 months of age than those who followed the traditional diet currently advised by the Swedish Food Agency.

Although in the traditional diet group, fruit consumption remained constant, but between 12 and 18 months, infants receiving the traditional diet consumed 36% fewer vegetables.

Babies on the Nordic diet had an average protein intake 17-29% lower than those on the conventional diet at 12-18 months of age. This was still within recommended protein intake levels and the overall calorie count between the two groups was the same. The protein reduction in the Nordic diet group was replaced by more carbohydrates from vegetables, not more cereals, together with some extra fat from rapeseed oil.

Lead researcher Dr. Ulrica Johansson, a Medicine Doctor in pediatrics and registered dietitian at the University of Ume, Sweden, said there did not appear to be any negative effects from having a lower protein intake.

Commenting on the findings, Dr. Johansson says: A Nordic diet with reduced protein introduced to infants naive to this model of eating, increased the intake of fruit, berries, vegetables, and roots, establishing a preferable eating pattern lasting over a 12-month period.

There were no negative effects on breastfeeding duration, iron status or growth.

A Nordic diet reduced in protein is safe, feasible, and may contribute to sustainable and healthy eating during infancy and early childhood, she added.

The novel research could pave the way to broadening the taste spectrum in infants and potentially provide an effective strategy for instilling healthier eating habits early in life.

The Nordic diet has a higher intake of regionally and seasonally produced fruit, berries, vegetables, herbs, mushrooms, tubers, and legumes, as well as whole grains, vegetable fats and oils, fish and eggs, and a lower intake of sweets, desserts and dairy, meat, and meat products.

Typical Nordic fruits include lingonberry, buckthorn berry, cranberry, raspberry, and blueberry, as well as fiber-rich vegetables such as turnip, beets, swede, root celery, carrots, parsnip, cabbage, broccoli, cauliflower, and kale.

Chair of the ESPGHAN Nutrition Committee, Professor Jiri Bronsky, stated: The authors have shown a significant effect of the diet in 12 and 18 months of age of the children. The Nordic diet group consumed more fruit and vegetables and less protein than the control group. The Nordic diet was well tolerated and did not negatively affect the growth of the child or breastfeeding duration. Importantly, this research demonstrates that this diet is safe, feasible and exposes infants to a variety of flavors which may influence long-lasting food preferences.

Meeting: 54th Annual Meeting of the European Society for Paediatric Gastroenterology, Hepatology and Nutrition (ESPGHAN)

See the rest here:
Research Shows a Lower Protein Diet Could Be the Key to Healthier Eating Habits - SciTechDaily

After suffering from the severe summer heatwaves, we all look forward to enjoying the monsoon season. And now the season has finally arrived, we look for the reasons to indulge in our favourite snacks with a piping hot cup of 'kadak chai' while enjoying the beautiful weather. Apart from this, there's one thing which we should never take for granted and that is our health. Monsoon season can really take a toll on your health, especially hampering immunity. So, it is mandatory to consume food that can make your immune system strong. A strong immune system can protect you from many unwanted diseases. Having said that, here we bring you a list of fruits that you must add to your diet to cope up with monsoon effects. Take a look.

Also read:Monsoon Diet Tips: 7 Low-Cal Fruits And Vegetables For Monsoon Diet (Recipes Inside)

According to the USDA data, jamun consists of 1.41 mg iron, 15 mg of calcium and 18 mg of vitamin C. Besides, this seasonal delight is also rich in antioxidants that help boost immunity and formulate collagen resulting in glowing skin. For more benefits of jamun and healthy recipes, click here.

You must have heard the very popular saying ''an apple a day keeps the doctor away'. Well, that's true! Apples are rich in Vitamin C and flavonoids called quercetin that help in improving the immunity, keeping any ailment at bay. To know more benefits of apples, click here.

This fruit is known for its juicy pearls and extraordinary taste. Besides, it is loaded with antioxidants that help improve gut-health and immune system as well. These are some factors that can also help you in losing some extra kilos. According to Celebrity nutritionist and life coach Luke Coutinho, pomegranate might help you detox better than green tea. You can read the complete detailed study, click here.

Bananas are high in Vitamin B6 that helps in keeping the immune system function properly. You can use this fruit as a base to prepare delicious smoothies and shakes. For more banana benefits, click here.

Besides plenty of fibre and potassium, pears are rich in Vitamin C and also contain anti-inflammatory flavonoids in their peels-so make sure you consume the skin for the super nutrient boost. Click here.

So, what are you waiting for? Stock up these seasonal treats and add them to the diet now.

Read the original here:
Monsoon Diet: 5 Immunity-Boosting Fruits You Must Add To The Diet - NDTV Food

If you enjoy eating hot foods, you probably add green chilies to practically all of the recipes you cook. Many people have one or two green chilies along with their meals. But are green chilies healthy to eat? Surprisingly the answer is yes. Green chilies are not only an ingredient that will spice up your food but also beneficial for your health as they are rich in many minerals and vitamins, which are essential to keep our body healthy and fit. It can be consumed raw, fried, or roasted as per your taste buds.

Here are 6 incredible benefits of adding green chilies to your diet:

No matter as weird it may sound, green chilies are low in calories and increase the metabolism in the body hence burning the excessive fat from the body. The thermogenic properties of the green chilies also help in reducing weight.

Due to its high dietary fiber and vitamin C content, it facilitates an easier bowel movement and hence enhances digestive health. Eating green chilies helps with digestion because foods that cause saliva to be released when chewing also aid in appropriate meal digestion. It may also lower the risk of developing ulcers. However, it is advised against eating green chilies if you have a peptic ulcer.

Green chilies are beneficial for maintaining a healthy lifestyle because they are a good source of beta carotene, antioxidants, and endorphins, which in turn balance blood sugar levels in the body. It lowers the bodys insulin production, which further contributes to blood sugar maintenance. They are very beneficial for people who have diabetes.

Vitamin A, an important component found in green chilies, helps to improve vision and reduces the risk of cataracts and macular degeneration, both of which develop as people age. Green chilies also contain beta carotene, which enhances eye health.

Green chilies support preserving the cardiovascular systems health as it aids in boosting fibrinolytic activity, which effectively prevents blood clots from forming, a significant cause of heart attacks. It also lowers triglyceride and cholesterol levels, preventing atherosclerosis. Additionally, it lessens the risk of platelet aggregation and also improves blood circulation.

The rich content of Vitamin C in green chilies is responsible for the glowing and radiant skin you may get after adding them to your diet because vitamin C increases the collagen, which keeps the skin firm and healthy. Vitamin E also produces natural oils, which are good and essential for healthy skin.

When consumed in excess, it can irritate the skin and stomach. After handling green chilies, avoid touching your lips, nose, and eyes. Wash your hands as soon as possible. Rectal irritation could also result from it. Additionally, it raises the risk of allergies. To preserve excellent health, consume it in moderation because its high capsaicin content may also be hazardous to the body.

See original here:
6 Incredible health benefits of adding green chilies to your diet - Web News Observer

We all know that breakfast is the most important meal of the day. Plus, when it's nutritious and rich in proteins, then nothing like it. However, when it comes to making a protein-rich breakfast, many of us resort to making a variety of egg recipes. After all, eggs are one of the easiest things to cook with. You can make omelettes, boil them, stir fry them, or even grill them. An egg dish hardly takes any time to cook. However, if you are bored of that typical taste, how about you try this new recipe of green shakshuka?! A traditional dish in Arab cuisine, shakshuka is an egg-based meal from Israel and the Middle East. Many regional foods have crossed borders due to global connectedness, and shakshuka, an egg breakfast dish, has gained popularity worldwide.

In a typical shakshuka, poached eggs float over a bed of tomato sauce or puree that has been flavoured with common herbs and spices. However, numerous shakshuka variations cater to the distinct flavour preferences of various geographical areas. For instance, in Turkey, eggs are scrambled for shakshuka rather than poached. To suit their tastes, some individuals also add minced meats, vegetables like bell peppers and mushrooms, and even yoghurt to the dish. Another variety of this dish that you must try is green shakshuka.

As the name suggests, it is made on a bed of greens. You can get creative and add your favourite greens as well. But to keep things simple, here we have an easy recipe for you. Check it out below:

Also Read:5 Poached Egg Recipes To Put Together For Breakfast In Just 10 Mins

First, take a pan and heat some oil. Fry the onion and garlic together. Now add spinach and Brussel sprouts and mix again. Add salt, pepper, and red chilli powder. Combine them well. Break two eggs from the top and let them cook. Adjust the taste of the salt and garnish with green onion. Serve with bread and enjoy!

For the full recipe of this green shakshuka, click here.

Try out this yummy breakfast recipe, and let us know how it turned out for you!

Read the original post:
High Protein Diet: This Green Shakshuka Is The Perfect Nutritious Morning Meal - NDTV Food