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Nutritionist weighs in – Which weight loss diets work and which ones dont? – Times of India

Posted: August 12, 2021 at 1:46 am

One size does not fit allWeight management is typically pursued for many reasons - from getting fit for a special event to improving ones health indicators. Most often, regardless of the intent, weight loss programs are perceived as a process of adapting to diet and exercise for a short period before getting back to regular habits and life. Its also seen as something that can be taken on independently, through trial and error and without the need for professional guidance.'; var randomNumber = Math.random(); var isIndia = (window.geoinfo && window.geoinfo.CountryCode === 'IN') && (window.location.href.indexOf('outsideindia') === -1 ); //console.log(isIndia && randomNumber By adopting this approach, the journey of getting fitter can quickly become frustrating for many. Mostly because short-term dieting can lead to frustration and discouragement as the weight may return after the dieting period has ended. The challenge with word-of-mouth and basic googling is that its easy to commit to a diet or change in lifestyle, which ends up being too difficult to sustain long enough to see results, and longer to maintain those results. Its important to understand that people are fundamentally different, so what works for one person will not work for another. Congratulations!

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Because of peoples upbringing, tastes, preferences, its hard to let go of staple foods like rice, roti and sweets, usually looked down upon when one is trying to lose weight. Additional factors like smoking, drinking, improper sleeping patterns, inadequate hydration, and day-to-day challenges like not having enough time or finances to invest in yourself or being in a high-stress environment can slow down your process significantly. Furthermore, a persons eating disorders, insulin resistance, and other lifestyle conditions such as blood pressure and diabetes may also prove to be a barrier to losing weight.

Markers of a sustainable diet

A trusted friend in this journey is the HealthifyMe app that guides you through the weight loss journey with a holistic approach and snowball method. With 25+ million happy users who lost 5+ million kgs, with the help of 600+ coaches, this is the only health and fitness app you will ever need. From health tracking to personalized coaching, from offering diet and workout plans to assisting you online through an artificial intelligence coach - they do it all, and they do it well.

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Nutritionist weighs in - Which weight loss diets work and which ones dont? - Times of India

5 Best Ways to Reduce Visceral Fat – Eat This Not That – Eat This, Not That

Posted: August 12, 2021 at 1:46 am

Back in the day, a certain cereal commercial encouraged viewers to change their habits if they could "pinch an inch" of fat at their waistline. Today, we know that kind of fat (known as subcutaneous fat) has the potential to be unsightly, but it's the fat you can't see (or pinch) that's downright dangerous. That's belly fat, technically known as visceral fat, which lies deep within the abdomen, near vital organs like the liver, stomach, intestines, and pancreas, and it releases inflammatory substances that increase the risk of heart disease, stroke, and cancer. Here are five science-backed ways to slash visceral fat. Read on to find out moreand to ensure your health and the health of others, don't miss these Sure Signs You Have "Long" COVID and May Not Even Know It.

The easiest way to reduce visceral fat is to lose weight. "Weight loss alone can effectively reduce visceral fat," says W. Scott Butsch, MD, an obesity medicine specialist with the Cleveland Clinic. "By losing 10% of your body weight, you may lose up to 30% of your body fat."

A diet high in added sugar and simple carbohydrates (which break down quickly into sugar) is a shortcut to belly fat. Cutting those junky carbs can help you lose it.

"Fructose, or sugar, causes fat cells to mature faster, specifically in the visceral fat," says the Cleveland Clinic. "A diet filled with fructose-containing sodas or drinks not only increases your calorie intake, but it impacts how the belly fat develops."

So ditch the sugar-sweetened drinks, fast food, processed foods and refined grains. Choose more fruits and vegetables, lean proteins, fiber, nuts and whole grains.

RELATED: The #1 Cause of Obesity

Following a healthy diet is important, but dieting alone won't reduce belly fat.

"Exercise seems to work off belly fat in particular because it reduces circulating levels of insulinwhich would otherwise signal the body to hang on to fatand causes the liver to use up fatty acids, especially those nearby visceral fat deposits," says Kerry Stewart, Ed.D., director of clinical and research physiology at Johns Hopkins Medicine.

Experts say moderate physical activity combined with strength training seems to work best for burning belly fat, and it's better to exercise longer than to work out harder.

The American Cancer Society and American Heart Association say you should aim for at least 150 minutes of moderate-intensity exercise (like brisk walking, dancing or gardening) or 75 minutes of vigorous activity (like running, cycling or swimming) every week. Remember, that's for startersto lose weight, more activity is better.

RELATED: 9 Everyday Habits That Might Lead to Dementia

Half the battle of the bulge is won or lost when you're asleep. Researchers at Wake Forest University found that dieters who slept five hours or less every night put on 2 1/2 times more belly fat than people who got adequate sleep, meaning seven to nine hours a night.

RELATED: Signs You're Getting One of the "Most Deadly" Cancers

Unfortunately, "stress belly" is a real thing. Excessive stress causes the body to produce more cortisol, a.k.a. "the stress hormone," to help it cope with the strain. One of the things cortisol tells the body to do? Hold on to fat around the abdomen in case of emergency. This can cause a bulging midsection even in otherwise thin people. To fight stress belly, go to the sourcereduce stress with exercise, relaxation techniques and mindfulness, and talk to your doctor if you need help. And to protect your life and the lives of others, don't visit any of these 35 Places You're Most Likely to Catch COVID.

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5 Best Ways to Reduce Visceral Fat - Eat This Not That - Eat This, Not That

One Major Effect of Fasting, Says New Study | Eat This Not That – Eat This, Not That

Posted: August 12, 2021 at 1:46 am

Fasting is a widely debated topic in nutrition, with some professionals suggesting it supports weight loss, while others call out the practice for its alleged health hazards. Now, a new study suggests that fasting may help calm your tummy when it's perhaps most necessary, totally apart from any desire to lose weight.

A team of scientists at Canada's University of British Columbia have discovered that fasting prevented serious symptoms of food poisoning (specifically, Salmonella enterica) in mice. When Salmonella was administered orally to mice that had fasted for 48 hours prior to and during the exposure to the bacteria, they were less likely to experience "full-blown infection," the scientists say, when compared to mice that had been fed.

RELATED:The One Vitamin Doctors Are Urging Everyone To Take Right Now

The scientists say that fasting nearly eliminated "all intestinal tissue damage and inflammation," which can be prime causes for gastrointestinal discomfort when an individual is suffering from food poisoning.

The research team explains their finding by stating: "When food is limited, the microbiome appears to sequester the nutrients that remain, preventing pathogens from acquiring the energy they need to infect the host."

A few "buts": The team acknowledges that to fast or not to fast to prevent food poisoning symptoms is itself a hotly debated topic in nutrition and G.I. medicine. It's rare that any one study is entirely conclusive.

Plus, animal studies don't always parlay directly to similar human effects and, since you can't usually anticipate when you'll be faced with food poisoning, how would you know when to fast in advance?

Still, perhaps this study offers a solution when you're feeling a little stomach upset. It's always a good idea to talk to your doctor about a medical situationbut this research suggests in some cases, giving the tummy a rest (while staying hydrated in the meantime, we might add) may be good medicine.

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One Major Effect of Fasting, Says New Study | Eat This Not That - Eat This, Not That

The #1 Way to Reduce Inflammation, Says Science | Eat This Not That – Eat This, Not That

Posted: August 12, 2021 at 1:46 am

Inflammation is like a trip to the dentistsometimes painful, but occasionally necessary for good health. But if you had to spend every day in the dentist's chair, you'd start to break down. So it is with our body and inflammation, a natural function of the immune system that, if it becomes chronic, can have deadly consequences. But there's one surefire way to reduce inflammation, experts say. Read on to find out more, and to ensure your health and the health of others, don't miss these Sure Signs You Have "Long" COVID and May Not Even Know It.

Basically, inflammation is the body's natural reaction to injury or infection. For example: When you cut your finger, the area swells as the immune system sends white blood cells to the area; they release protective substances so healing can begin. Once that's complete, the inflammation subsides. But some lifestyle choices cause inflammation within the body that doesn't go away. And that can lead to serious health problems.

Over time, chronic inflammation can cause widespread bodily damage. According to Harvard Medical School, it's believed that chronic inflammation can lead to:

"Over time, chronic inflammation can trigger yourimmune system to attack healthy tissue and organs in your body. When left untreated, prolonged chronic inflammation can increase your risk for diseases like diabetes, heart disease, cancer and rheumatoid arthritis," reports El Camino Health.

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RELATED: The #1 Cause of Obesity

Experts say that a number of lifestyle changes can reduce inflammation, but one stands above the rest.

The most effective method of reducing inflammation is weight loss, wrote authors from the National Institutes of Health and the Mayo Clinic in a 2020 paper on chronic inflammation. "For example, in patients with psoriatic arthritis which is chronic inflammatory arthritis, weight loss alone has been shown to be independently associated with clinically significant improvement in disease activity and inflammation," they said.

According to a 2018 review of studies, losing weight can reduce the amount of inflammation in your body, and reducing your daily calories has an anti-inflammatory effect, no matter what diet you follow.

RELATED: Signs You're Getting One of the "Most Deadly" Cancers

The best way to lose weight is to achieve a calorie deficit by eating a balanced diet and getting regular exercise. A good diet for weight lossand reducing inflammationwill focus on fruits and vegetables, lean proteins, fiber, nuts and omega-3 fatty acids (which are found in fatty fish like salmon). It will avoid processed foods, added sugar, saturated and trans fats, and simple carbs (all of which can worsen inflammation). Ask your doctor about what eating plan is best for you. As for exercise, the American Heart Association and American Cancer Association recommend getting 150 minutes of moderate-intensity exercise, or 75 minutes of vigorous exercise (or a combination of the two), every week. Examples of moderate-intensity exercise include brisk walking, leisurely biking, dancing or gardening, while vigorous exercise includes running, swimming or fast cycling. And to ensure your health and the health of others, don't miss these Sure Signs You Have "Long" COVID and May Not Even Know It.

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On Teej, here’s how to go green with your diet! – Hindustan Times

Posted: August 12, 2021 at 1:46 am

Where there's fasting, there's bound to be feasting! And on a festival like Teej, there's always ample of it. Ghevar, kachori, samosa, jalebi, malpua... the list of spicy and sweet savouries can go on and on. But if you are already slurping at the thought of it, slow down! Take note of the green factor of the festival, and think about the good greens that you can add to your diet for a healthy you.

SIGNIFICANCE OF GREEN

Teej is a monsoon festival, and its name itself signifies the greenery and brightness brought all around by the rain. Traditionally, women wear green attires and/or green bangles to mark the festival, where they sing, dance and make merry after a day of fasting.

Green is the dominant colour on the festival of Teej. Image courtesy: Shutterstock

Green is typically the colour of nature, and it also stands for freshness,growth, health, renewal and energy. And so, while there's no stopping anyone from indulging in the delicacies during the festival, it won't harm to think about the benefits of adding a dash of green to your diet in one form or another for the long run. What say, ladies? Read on to know!

Celebrity nutritionist Shweta Shah suggests an interesting list of 10 goodgreensthat you can consume on a day when you are on a fast, and even otherwise to remain in the pink of health.

GREEN FOODS TO EAT

1. Cucumber: Eat it raw or juice it out! Either way, cucumbers are always a healthy option. They are not just rich in important vitamins and minerals, but also have antioxidants, and promote hydration.

Also, read: One cup of leafy green vegetables a day can keep heart diseases away, study says

2. Raw Papaya: Have it as a Thai salad along with some peanuts. Raw papaya has multiple health benefits as it not just aids digestion, removes toxins, negates bad cholesterol, can help in menstrual cramp management, and even aids weight loss.

3. Bottle Gourd (Lauki): Lauki comes in handy as juices, tikkis, halwa or subzi when it's fasting time! But in general also, it is a light vegetable which is heavy on benefits that range from promoting a healthy heart and cutting down bad cholesterol levels to stabilizing blood sugar levels and maintaining blood pressure, among others.

4. Coconut water: It is always important to keep yourself hydrated! Even though a lot of ladies keep a 'nirjal' (no water) fast on Teej, it may be helpful to know for other days that fresh coconut water is one of the healthiest drinks to satiate your thirst. Its electrolytes make it a natural source of instant energy.

Also, read: Not just a mouth freshener, here are 8 lesser-known benefits of fennel seeds

5. Kiwi, Amla, Green Lemon: Think juices, juices and juices! But even if you consume these foods in raw form, they will give you a sufficient dose of Vitamin C. They boost immunity and act as antioxidants which in turn can also help you with better skin, and better health in general.

6. Variyali Sherbet: Always the best choice to beat the monsoon heat, this is a drink made from fennel seeds - saunf! It can strengthen your digestive system and also help you deal with issues like bloating and flatulence, apart from giving you a cooling, calming effect.

7. Pista and Pumpkin seeds: Having a handful before the fast can help, or otherwise add these to smoothies or sweet dishes. Pistachios are a good source of healthy fats, fiber, protein, antioxidants, and various nutrients, while pumpkin seeds are a nutrient powerhouse, and a highly recommended superfoods to add to your diet.

8. Green apple: Prepare either juices, pies, kheer or halwa using green apple, or just eat it as it is. This fibre-rich, low-fat fruit can work its magic in increasing your body's metabolism, improving blood circulation, fostering good vision, strengthening bones, and aiding weight loss.

Also, read: Eating an avocado a day can keep your gut healthy, says study

9. Raw banana, Avocado: Eat them raw or try making a delicious kache kele and avocado ki tikki. It may sound weird, but it will definitely be healthy. Individually, both these foods are packed with nutrients and health benefits, so putting them together for a snack will double the magic!

10. Pear, guava: Don't worry and have a hassle-free fast, grab on a pear or guava and don't think much! Without a fast also, you don't need to rack your brains when it comes to eating these two healthy green fruits.

Now ladies, soak in the festive spirit today, and don't forget to go green!

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On Teej, here's how to go green with your diet! - Hindustan Times

Macro diet: How it works, planning, and more – Medical News Today

Posted: July 29, 2021 at 1:55 am

A macro diet focuses on the three primary macronutrients: proteins, fats, and carbohydrates. Although it is popular among athletes and bodybuilders, it can be time-consuming and restrictive.

Although a macro diet primarily focuses on counting macronutrients, it also involves staying within a specific calorie range. A person will calculate their daily calorie needs and determine their macros accordingly.

Some people count their macros to reach weight loss goals, build muscle mass, and balance blood sugar levels. However, many people may find it time-consuming, socially restrictive, and confusing.

There can be risks associated with a macro diet if a persons diet is too restrictive., such as deficiencies in certain vitamins and minerals.

Read more to learn about the three macronutrients, how counting macros works, and the risks and benefits of counting macros.

Macros, or macronutrients, provide the body with energy. The three macronutrients protein, fat, and carbohydrate make up the foods people eat. Different foods contain different amounts of these macronutrients.

Protein, fat, and carbohydrates each contain a different amount of energy per gram (g). This article will refer to kilocalories (kcal) as simply calories.

The body needs proteins for the building and repair of tissues, cellular communication, enzymatic reactions, immune function, and more.

Examples of foods rich in protein include meat, fish, eggs, beans, tofu, and nuts.

There are approximately 4 calories in 1 g of protein. The Dietary Guidelines for Americans (DGA) recommends adults get 10-35% of their daily calories from protein. However, that amount may vary. It changes depending on a persons age, body composition goals, muscle mass, and more.

Learn more about nutritious, high-protein foods.

Fat helps a persons body store energy. It also protects the nerves, regulates hormones, aids in nutrient absorption, and maintains body temperature.

Examples of high fat foods include butter, oil, avocado, nuts, fatty fish, and meat.

There are 9 calories in 1 g of fat. According to the DGA, adults should get 20-35% of their daily calories from fat. Although the diet industry has historically vilified fat, it is essential for a healthy body.

Some fats may be a better choice than others. Saturated fat, which is solid at room temperature, should be consumed in moderation by most people. The American Heart Association (AHA) recommends no more than per day.

Unsaturated fat, such as monounsaturated and polyunsaturated fat, is liquid at room temperature. Nuts, seeds, avocados, and oily fish contain these fats. These are healthy fats, and diets that contain a good amount of these fats have associations with many health benefits.

Learn more about nutritious high-fat foods.

Carbohydrates, or carbs, are made up of sugar, starch, and fiber. They are the bodys main source of energy.

Examples of foods rich in carbs include potatoes, rice, pasta, fruit, beans, and oats.

Carbohydrates contain 4 calories per 1 g, and the DGA recommends adults get 45-65% of their daily calories from carbs.

People sometimes associate carbs with processed, less nutritious food items, such as cookies and white bread. However, many nutritious carbs are an essential basis of a balanced diet. Many of these foods are high in fiber and help keep a person full longer.

Additionally, the energy provided by carbs is essential for fueling the body and brain.

The amount of carbs a person needs varies. Some people thrive on lower carb diets, while others require a diet higher in carbs.

Learn more about nutritious carbohydrate-rich foods.

A macro diet involves counting macros instead of counting calories.

There is no one specific macro diet. Each persons macronutrient needs are different, so no two macro diets will look the same. If a person wants to count macros, it is a good idea to consult a dietitian for advice on appropriate macro ratios.

People should follow several steps before starting a macro diet.

There are a few ways a person can figure out their daily calorie needs.

First, they can use an online calculator, such as the popular If It Fits Your Macros (IIFYM) BMR calculator. Using information about a persons body and lifestyle allows the app to estimate a persons daily caloric needs.

Additionally, people can calculate their calories themselves using a formula. The Mifflin-St. Jeor equation is a popular choice:

Then, the person multiplies their result by an activity factor, which is a number that represents their daily activity level:

The final number is the persons total daily energy expenditure (TDEE). This is the total number of calories they burn per day. People who want to either lose or gain weight can slightly increase or decrease their calories, although they should do so gradually.

Once a person has calculated their total daily calories, they can then determine their macronutrient ratio.

The DGA recommends the following ratio:

However, this ratio may not fit everyones goals. For example, endurance athletes may need more carbs, while a person with metabolic disease may thrive on a lower intake of carbs.

After determining the macronutrient ratio, a person needs to track their food. Tracking macros means logging the foods consumed and paying attention to the macronutrients eaten.

There are a few ways to track macros.

For many people, the easiest way is to use a website or mobile app.

Others prefer to do the math by hand, although this takes more time. This typically involves a person calculating how many grams of each macronutrient they will consume per day by using the following formula:

(Total daily calories x macronutrient percentage) / calories per gram

So, if a person eating 2,000 calories per day wanted to know how many grams of carbs they should consume, and they aimed to get 50% of their daily intake from carbs, they would calculate:

(2,000 x 0.50) / 4 = 250g carbohydrate

Learn more about counting macros.

Some reasons why people choose to count macros include:

Before starting a macro diet, a person should consider the following.

Tracking macros takes time. Unlike tracking calories, following a macro diet requires a person to pay close attention to the macronutrient ratio of everything they eat.

A macro diet could lead to a lack of nutrient diversity. It can be easy to overlook essential micronutrients because the diet focuses on protein, carbs, and fat.

A person following the macro diet does not need to consume nutritious food. The only guidelines are that the food falls within the acceptable macronutrient ranges. Consistently making poor dietary choices may lead to a variety of health problems.

Some people may find a macro diet socially restrictive. For example, a person may be less likely to go to dinner with friends because it is difficult to count the macros of food prepared by someone else.

Perhaps the most significant risk associated with counting macros is disordered eating.

In a 2017 study involving people who had received an eating disorder diagnosis, most participants said the My Fitness Pal tracking app contributed to their eating disorder.

Another 2017 study showed an association between calorie counting and regular health tracking with eating disorder attitudes and behaviors. This suggests that an intense focus on tracking health may even put people who do not have a history of eating disorders at risk for developing disordered eating behaviors.

It is advisable for anyone considering a macro diet to consult their doctor or dietitian for guidance.

Macronutrients proteins, fats, and carbs play essential roles in major bodily functions. Keeping track of a persons macro intake may help some people reach their health and fitness goals.

However, for others, counting macros is time-consuming and restrictive. While there are benefits to counting macros, there are also risks. It is advisable to talk with a healthcare provider or a nutritionist before starting a macro diet.

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Jason Momoa Isn’t on the Keto Diet. Here’s How He Eats to Get Ripped – Men’s Journal

Posted: July 29, 2021 at 1:55 am

It might surprise you to learn self-proclaimed red meat lover Jason Momoa isnt on the paleo or keto diet. Whats not a surprise is hes a big freaking guyespecially if your first Momoa sighting was the actor as Khal Drogo, a Dothraki khalasar chieftain in Game of Thrones. If thats the case, youve always had the impression of Momoa being a mammoth human. Standing at 64, the actors got an imposing frameand adding slabs of muscle doesnt take a gargantuan effort. If youre curious how the actor trains to become a superhero the likes of Aquaman and stay limber on the reg, check out Warrior Workouts: Jason Momoas Trainer Shares the Secret Sauce of Shaping a Superhero. That said, Momoas trainer and healer, Damian Viera, does have Momoa clean up his act to get that shrink-wrapped look for blockbusters likeAquaman.

With Jason, hes not trying to lose weight, Viera says. He already operates between 15 to18 percent body fat. So, from there, I know we can get to our ideal 10 percent in about two or three weeks. Obviously training plays a huge role, but Viera is able to affect the physiology to a higher level of precision with nutrition before and during filming.

To maintain superhero physique, Viera manages Momoas macros ratios in the mornings, afternoons, and evenings, so he gets the fuel he needs to get the work done without excess left in the body at night thatll become stored fats.

Carbs are a very important part of the nutrition used for fuel, explains Viera. Jason couldnt do something like a ketogenic diet, because he needs readily charged energy from carbs to be explosive. And when I say carbs, Im not talking about breads and pastasthose are long gone. Im talking about cruciferous vegetables and fruits. You cant train the way we do with fat for fuel; you need the carbs for explosive movements.

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Jason Momoa Isn't on the Keto Diet. Here's How He Eats to Get Ripped - Men's Journal

Best Foods to Eat on the Keto Diet – WTOP

Posted: July 29, 2021 at 1:55 am

Healthy keto foods Keto is the high-fat, super-low-carb diet with staying power. As keto continues to attract followers and inspire

Healthy keto foods

Keto is the high-fat, super-low-carb diet with staying power. As keto continues to attract followers and inspire new versions and spinoffs, its clear that some keto-friendly foods are healthier than others. Here are some key foods for minding your health and maintaining good nutrition while watching your weight on keto.

Avocados

Avocados are the No. 1 food item for keto-friendly diets, says Lolita Carrico, a registered nutritionist and chef and founder of ketology.net, which focuses on a keto lifestyle for women over 40 but also offers plenty of tips for anyone interested in keto.

Avocados are rich in monounsaturated fat, a healthy type of fat when eaten in moderation. The fruit is also a great source of fiber and a wide array of vitamins and minerals. Eating avocados helps you feel full which is half the battle when youre trying to lose weight.

Salmon

Salmon is a fish-based source of healthy fat. Salmon is both versatile and tough, Carrico says. It can withstand the grill without flaking out, and can be used in multiple ways. For instance, you can cube salmon for a stir-fry or make poke bowls with the high-quality fish.

Grass-fed beef

Grilled, pan-seared or broiled: Its your preference when it comes to grass-fed beef. The most important thing is to make sure youre adding high-quality fat to keep it moist, Carrico says. The lovely thing about a keto lifestyle is you can cook your favorite foods the way you always have its just what you eat with it. So instead of steak and potatoes, or steak and rice, she says, sub in keto-appropriate side dishes.

Cauliflower

Cauliflower rice, cauliflower pizza crust, cauliflower ice cream cauliflower food hacks have almost become a keto clich. Cauliflower gets such a bad rap as a potato substitute, but I love making mashed cauliflower, Carrico says. It tastes so much better to me than mashed potatoes, now that Ive been doing it for a while. You can mash, roast or even rice cauliflower in a food processor, she adds, or buy riced cauliflower at the grocery store.

Chicken

Although some keto proponents recommend skin-on chicken thighs as a higher-fat poultry source, Carrico prefers to serve skinless chicken breasts. Or you could just cook the entire chicken. Weeknight skillet roast chicken with lemon-herb pan sauce, is a keto fan favorite, according to the recipe creators at Americas Test Kitchen.

Nuts and nut butters

Walnuts and pecans are good nut choices. Theyre the lowest-carb and have a good healthy-fat profile, as well, Carrico explains.

Similarly, some nut butters are better than others. I would stay away from peanut butter because peanuts are a little higher on the carb side, she says, along with some concerns about pesticides sprayed on peanuts growing in the field. Almond or pecan butter is great, she adds. I make almond butter at home you literally just blend it into a natural nut butter.

Some companies now make amazing, keto-friendly nut butters that dont have sugar, Carrico says. The main thing is: If youre buying a nut butter at the store, read the label, because they usually add sugar and you have to find no-sugar-added versions.

Berries

Berries are the darling of many diets, including DASH and MIND, and the keto diet is no exception. Blackberries, for instance, are a good low glycemic-index and keto choice.

Berries are one of the key foods, Carrico says. While most fruits are too high in natural sugars to be truly keto-friendly, she says, Berries, for the most part in addition to having lots of fiber and other antioxidants are also the most keto-friendly and low-sugar.

Combine nuts and berries for a satisfying keto snack, she suggests.

Kale and spinach

Healthy plant foods and the keto diet can easily go hand in hand. Although a lot of people think keto is beef and butter, fiber in the form of a salad is very beneficial, Carrico says. So Ill usually have a huge salad every day with kale and spinach.

Combining these leafy greens offers a great mix of nutrients. Kale is particularly rich in calcium and vitamins C and K, while spinach is a super-source of minerals such as iron, magnesium and potassium, as well as vitamins A and E.

Brussels sprouts

Do you cringe at the idea of even smelling, much less swallowing, Brussels sprouts? If so, youre not alone. I know, but theyre really good if you cook them right, says Carrico, whos a huge fan of the pungent, cruciferous veggie.

To encourage reluctant keto adherents to give them a try, Carrico offers a recipe for garlic-Parmesan smashed Brussels sprouts: Even my children like them, she swears. Youll just need these ingredients:

1 pound trimmed Brussels sprouts.

2 tablespoons avocado oil.

2 teaspoons garlic powder.

1 teaspoon crushed red pepper.

1/4 cup shaved Parmesan.

Follow the simple recipe instructions on boiling the Brussels sprouts, crushing them into patties, then seasoning them with the avocado oil, garlic powder and crushed red pepper before roasting and finally sprinkling on the Parmesan cheese and briefly broiling.

Full-fat dairy

If youre on keto, skip the whole or skim milk or lite yogurt in the dairy aisle. Instead, add lower-carb items like plain Greek yogurt and butter to your grocery cart. As far as dairy goes, if Im having coffee Ill definitely have a splash of heavy whipping cream, because full fat is very important, Carrico says, while noting that you dont necessarily have to douse your coffee in cream.

Butter and ghee which is simply clarified butter are essentially carb-free. Many types of cheese work for keto, including Brie, cheddar, Swiss, provolone, mozzarella and Monterey Jack.

Oils

Certain plant oils for cooking, dressings and flavoring play a big part in keto meals and snacks. Coconut, avocado and extra-virgin olive oil are prime sources for healthy fat, Carrico says.

Many keto followers swear by MCT oil, a manufactured combination of processed palm oil and coconut oil. (MCT stands for medium-chain triglyceride, a compound made of specific fat molecules.) Carrico uses MCT in her salad dressing and coffee. Adding fat first thing in the morning helps, she says. It gives you sustained energy and MCT oils have all sorts of benefits, health-wise.

Because its more easily absorbed than other oils, MCT may be a good choice for people who have difficulty with fat absorption, such as those with irritable bowel syndrome, among other digestive conditions.

Natural sweeteners

Carrico recommends allulose and monk fruit sweeteners as natural, plant-based alternatives to sugar. Both taste more like sugar and better overall than stevia, Carrico finds.

Allulose, which is found in select plant foods such as kiwi, figs and raisins, has few carbs and essentially zero calories. Monk fruit sweetener, a powder derived from a green melon that grows in parts of Asia, is carb- and calorie-free.

Eggs

Eggs are a keto staple. High in protein, eggs lend themselves to keto-friendly breakfasts such as egg-stuffed avocado, egg-and-cheese muffins and salmon omelets.

Eggs are a keto must-have food, Carrico says. I buy pasteurized eggs because theyre really high quality with all the nutrients of regular eggs.

Healthy keto foods

Going keto? Put these healthy staples on your grocery list:

Avocados.

Salmon.

Grass-fed beef.

Cauliflower.

Chicken.

Nuts/nut butters.

Berries.

Kale and spinach.

Brussels sprouts.

Full-fat dairy.

Coconut, avocado, MCT and extra-virgin olive oil.

Allulose and monk fruit sweeteners.

Eggs.

More from U.S. News

11 Healthy Food Swaps to Lose Weight

Tips to Succeed on the Keto Diet

A Days Worth of Meals on the Keto Diet

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The National Food Strategy: how will the plan navigate us to a healthy and sustainable diet? – IGD

Posted: July 29, 2021 at 1:55 am

On 15th July Henry Dimbleby published The National Food strategy - Part two. The Plan is an independent review of the English food system. It recognises that our current system is unsustainable and damaging to both the planet and our health. Change is needed, and soon.

Henry sets out 14 bold recommendations for the government to implement under four strategic objectives:

IGD has summarised the full plan here.

Many of the recommendations will prove challenging, and we are yet to see which the Government will implement, but IGD very much supports the direction of travel set out in The Plan, and we are already working with industry stakeholders on a number of relevant areas highlighted within it.

The National Food Strategy highlights the role of diets as part of developing a sustainable food system which aligns with our own ambition to make healthy and sustainable diets easy for everyone.

With extensive research and resources already available, we are well placed to make a positive difference by mobilising the industry to help deliver long-term positive change

Escape the junk food cycle, protect the NHS

The strategy recognises the importance of reformulation and proposes a tax on sugar and salt to accelerate this (Recommendation 1).

Regardless as to whether the salt and sugar tax is implemented, it is broadly accepted that whole population strategies, such as reformulation, that remove the onus from the individual to make the healthier choice can be effective. As well as focusing on removing the nutrients we should be eating less of, the strategy highlights the importance of eating more positive foods - including fibre, fruits, vegetables and pulses. It also looks more broadly at dietary shift, emphasising the potential to reduce portion sizes and our meat intake. In fact, Henry Dimbleby recommends at least a 30% reduction in the populations meat consumption to improve both health and environmental outcomes.

Our consumer research into healthy and sustainable diets, Appetite for Change1, found that many people are reluctant to give up meat. But with half the meat we currently consume being within processed foods, there is a huge opportunity to reformulate with vegetables or meat alternatives, as well as improving the recipes of foods eaten in and out of the home in general.

Create long-term shift in food culture

Throughout the strategy it articulates the need for a dietary shift- Eating less processed foods, (high in fat, salt and sugar), less meat and dairy and more fruits, vegetables and plant-based proteins.

Source: The National Food Strategy: The Plan July 2021

This is aligned with our own programme of research where we are working with the University of Leeds and over 20 leading organisations to understand the best ways to drive healthier and more sustainable diets.

One challenge working in this space is trying to define a healthy and sustainable diet. Based on the existing evidence, our project group has agreed to use the governments Eatwell Guide to inform the direction of travel. However, although it is widely accepted that this way of eating is beneficial both for our health and the planet, the guide has not been modelled with sustainability outcomes in mind. We therefore welcome the recommendation to establish and update this reference diet by the Food Standards Agency. This will help everyone align behind a common goal.

The strategy acknowledges that habits are formed over many years. It will not be easy to make the required changes at pace and it is noted we will require long term political commitment.

Our Appetite for Change research recognises that for people to make change, education alone will not be enough. Change is possible but it needs to be easy and targeted. Working with Behaviour change experts we have identified five of the most promising behavioural levers which we are testing in stores this year. We will share our results publicly and widely to inspire others to adopt our best practice, so together we can drive meaningful and sustained change.

Although education on its own will not be enough, our research2 demonstrated that environmental labelling was popular with consumers and could be important in helping those who have made changes to sustain them3. The National Food strategy also recognises this, proposing that IGD and Defra develop a harmonised and consistent food labelling system to describe the environmental impacts of food products. IGD is well placed to support this with our extensive research and best practice on front of pack labelling.

Whilst we await Defras white paper in 6 months time, we encourage all businesses big and small to consider the implications of the National Food Strategy, and what steps they can start to take now.

We will continue to work with our industry and non-industry stakeholders towards our ambition to make healthy and sustainable diets easy for everyone.

We all have a role to play, but our impact will be much greater if we come together to drive the change required.

1 Appetite for Change, IGD, 20202Appetite for Change, IGD, 20203Appetite for Change, IGD, 2020

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The National Food Strategy: how will the plan navigate us to a healthy and sustainable diet? - IGD

Healthy Diet by Decade: The Best Things to Eat and Drink, Depending on Your Age – Massage Magazine

Posted: July 29, 2021 at 1:55 am

What we put in our bodies matters. The food, vitamins, minerals and liquids we consume have a dramatic impact on our health throughout life. The effects of what we consume can optimize our health with the right choices and balance. They also can be detrimental when our choices and balance are wrong.

Nutrition plays an important role in our overall health and well-being, affecting how we perform and feel. If we can make one choice to improve our health, many experts say, its being more aware and careful about what we choose to put and not put in our bodies. While exercise and physical activity also are important, its nearly impossible to exercise oneself out of a bad diet at any age. Food input, it turns out, is even more important than calorie-burn output.

How can we make the best nutrition choices at a time when everyone is busy and options for less-than-optimal food choices seem to beckon from every intersection?

Experts say an important part of success is understanding the role of nutrition and keeping what we eat and drink top-of-mind. Once we understand the building blocks of nutrition, we can make better choices, recognizing we also have some leeway for days when we fall short of goals or when we just want to have a slice of birthday cake.

Proper nutrition doesnt have to sound and feel like a job. Rather, experts say, it is far better to develop healthy eating habits that simply becomes a part of what we do. Eating right can even become fun when we add creativity to commitment.

It gets down to developing healthy eating patterns, says Maria Boosalis, PhD, MPH, RD, LD, a nutrition, health and wellness consultant and educator. We should be looking at the totality of what we consume. Think of nutrition as putting together all the pieces of a puzzle. You want to get enough of everything without getting too much of anything.

Boosalis adds, The other part is that we should enjoy what we eat. That is important if were going to succeed with healthy eating. When were trying to eat right, Americans [tend] not to do this. Instead, we focus on what we cant eat.

And thats no fun. It makes nutrition too much like eat your vegetables, Boosalis says. Instead, she counsels to add more variety to our plates and eating foods (including vegetables, of course) that taste good as well as being good for us.

Most nutrition experts suggest the best outcomes result when people develop healthy eating habits for life, no matter what stage of life they are in.

One thing we all need to do in America is stop eating so much processed food, says Amrit Devgun, ND, a naturopathic doctor who practices at Northwesterns Health Clinic in Bloomington. We are an overwhelmed and overbooked society. As a result, one thing were putting on the back burner is time in the kitchen. We need to bring people back into the kitchen to cook real food.

Devgun says the experience of preparing and eating a meal impacts the digestive system and nutritional intake. Eating fast food in the car strains the body in ways that go beyond the health impacts of the poor choice of food, she says. Conversely, preparing a meal and taking in all the smells and experiences leading up to eating surprisingly help the body digest food.

The digestive process starts when you start to think about a meal, smell the food and cook the food, she says. It starts well before you get to the table to eat and hopefully you are getting to a table to eat.

She adds, Getting back to the kitchen helps people enjoy their food more. Kids will take more interest in their food. When I was in elementary school, my grandma lived with us. We could smell her cooking outside on our street as we headed for home. The salivary and digestive enzymes started flowing right there. I think that element is too often missing today.

While many nutritional basics apply throughout life, experts say certain advice can benefit specific age groups. We interviewed experts across the disciplines whose practices focus on nutrition to make age-specific recommendations.

While many Americans might think these are the years when we can afford not to focus so much on nutrition, our experts say its just the opposite. They note these are critical years to develop an appreciation for and an ability to eat healthy habits that have the best chance of sticking and positively impacting health for life.

Boosalis is a strong advocate of the healthy eating guidelines published by the U.S. Department of Agriculture at choosemyplate.gov.

We have to choose wisely, and these guidelines are a great place to start, especially if you start early in life, she says. The availability today of unhealthy foods is a real problem. A lot of the time, the hardest thing for people to get are vegetables. I will hear people say, Oh, I have to prepare them go home and wash and cook them. I dont have time.

But if you go to the market, you can find lots of individual packages of prepared, washed vegetables, Boosalis adds. They have all of these grab-and-go fruits and vegetables. Also, you can get different blends of lettuces that are pre-mixed and even pre-washed.

Devgun advises young people, as well as parents with children, to learn to shop thinking of the colors of the rainbow.

Heres a simple tip when youre putting your vegetables and fruits in your cart: Lay them out as the different colors of the rainbow, she says. The reds, oranges, yellows, greens all the way to the purples and whites. Then, as youre shopping, look and see what you are missing.

You may see that you dont have enough in your white pile. So instead of picking up purple onions, pick up white onions, Devgun continues. Even if youre not able to get all of the colors of the rainbow, just doing this will raise your awareness.

Devgun also advises young people to learn to shop in the peripheries of the grocery store, where fresh foods such as fruits, vegetables, whole grains, proteins and dairy foods are sold. The middle aisles are stocked with more processed foods.

Along with developing healthy eating habits in ones 20s and 30s, experts say, younger people need to ensure they are getting enough calories from the right sources, especially if they exercise a lot or are otherwise active.

These also tend to be years when young families are growing, so women should focus on getting enough folic acid and iron in their diets to aid with pregnancy and menstruation. Young men should focus on adequate zinc intake, which aids in sperm production.

These are the years when our hormones start to shift, Devgun says. They start to go down. People think it starts happening in their 60s. But these changes start to take place for men and women much earlier.

As a result, she says, This is the time to think about making sure people are getting enough root vegetables. And they need to start thinking about getting a lot of orange and red food in their diets for some of the nutrients that are available.

These bright-coloredfruitsand vegetables contain zeaxanthin,flavonoids,lycopene, potassium, vitamin C and vitamin A (also known as beta-carotene), among others.

Older adults also can show early signs of arthritis and other degenerative conditions in these middle years. For them, realizing what foods to pick and to avoid so as not to exacerbate these conditions is an important nutritional need, says Noah Emanuel, DC, a sports chiropractic fellow at Northwesterns Human Performance Center includes an emphasis on nutrition.

For older adults, the question I have is whether their food is meeting their needs with aging, Emanuel says. For example, if they have arthritis, are they choosing the correct nutrients to keep inflammation down so they can be active?

Similarly, Emanuel says, older adults need to be more focused on what foods could make nascent health issues worse.

Theres an acronym for it: GPS, he says. Glutens, processed foods and refined sugar. Refined sugar in particular is really going to throw off your blood sugar and cause problems with inflammation in the body. If we cut out those foods, the symptoms usually drop, and people are able to accomplish much more with physical activity.

I guess what I notice a lot with the older population is their food timing isnt always beneficial for them, Emanuel says. They may skip multiple meals and not focus as much as they should on food choices. So they go for the same granola bar rather than taking time to cook breakfast. It can make a huge difference to start with something higher in protein than a granola bar or a bowl of cereal.

Emanuel will suggest certain supplements to older clients. I work with some former pro football players, and I have prescribed supplements such as magnesium to help with brain function and omega 3 if they have had concussions, he says. Also, if older patients are not consuming enough calories, I can give them some kind of medical food shake to help.

But even with supplements, Emanuel notes: the biggest thing he preaches to his patients is that food comes first. A supplement can only supplement a healthy diet. Otherwise its kind of worthless. I want to make sure my patients have the base groundwork of a solid diet in place. Once they have that, we can supplement to achieve the goals theyre trying to achieve.

Boosalis is not a fan of supplements and instead suggests referring to the healthy eating guidelines at choosemyplate.gov, which change with age and levels of physical activity.

The beauty is there are eating plans that have been developed and attached, she says of the website. Generally, later in life, for a lot of reasons, we tend not to need as many calories. But it depends on the persons overall health, level of muscle and level of physical activity.

Devgun says, In our 60s and beyond, we have to start thinking about issues such as skin dryness. Things are breaking down with the aging process. So, essential fatty acids such as omega 3 fish oils are really important.

We also know the purple-colored vegetables are important for brain health, Devgun adds, and bones are becoming weaker. Therefore, she said, we want to make sure people are getting a little bit more meat for bone health and density.

All of the people we spoke with say the most important piece of nutrition advice they give people no matter what their age is to start focusing on nutrition. Achieving healthy nutrition starts with awareness.

Across all age groups, I talk to my patients about the issues of convenience and fad diets, Emanuel says. I ask them, Is it convenient to eat healthy? Most of the time they will tell me no, or they think they dont have time to make healthy eating convenient. So we work on that. Also, what they are seeing in social media often is not helpful messages such as, With this diet you can lose 20 pounds in three weeks. I try to educate my patients about what will happen if they keep up unhealthy eating habits or follow fad diets.

Boosalis says, My big mantra is variety and moderation. Get a variety of different foods and eat in moderation within your caloric needs to maintain healthy weight. The ancient Greeks said, Moderation in all things. How does moderation fit into your healthy eating patterns, and are you getting all of your nutrients before you go to other foods?

Rob Karwath is a former newspaper and TV reporter and editor who is president and CEO of North Coast Communications, with offices in Duluth, Minnesota, and Lawrence, Kansas.

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Healthy Diet by Decade: The Best Things to Eat and Drink, Depending on Your Age - Massage Magazine


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