If you're looking for something savory and plant-based to top your pasta, eggs, or soup, consider adding nutritional yeast. It makes a great addition to a vegan diet thanks to its high protein and vitamin B12 content.

"Nutritional yeast tastes very cheesy and nutty, making it a great cheese replacement for plant-based eaters," Debra Shapiro, MD, a plant-based physician with a private practice.

Note: Since nutritional yeast is an inactive yeast, it is unable to grow and thus, cannot be used to bake bread. However, you can use it as a seasoning on top of your bread dough to give it a cheesy, nutty flavor.

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Note: You can find nutritional yeast in the health food or spice aisle of your local supermarket or grocery store. It should be stored in a cool place and does not need to be refrigerated.

Here, is the nutritional content of one serving of fortified nutritional yeast, which is about a cup:

Nutritional yeast is a nutritious food that boasts many health benefits. Here are three of them you should know of:

Amino acids are the building blocks for your body, and help your hair, skin, nails, and muscles grow.

Note: Choosing plant-based protein in place of red and processed meat can reduce your risk of cancer, diabetes, and heart disease. It may also help you maintain a healthy body weight.

"B vitamins help with metabolism by converting food into energy, creating new blood cells, and maintaining healthy brain cells and other body tissues," Geiger says.

That's because vitamin B12 is most commonly found in animal products like meat and dairy. It is important for the production of red blood cells, which carry oxygen from our lungs to tissues throughout our body, and deficiencies are generally more common among the plant-based community

One key nutrient that it contains is beta-glucan, a soluble dietary fiber, Shapiro says. A 2018 study found that participants who consumed beta-glucan from yeast had lower and less severe upper respiratory tract infections, suggesting that this nutrient supports immune function.

"It also contains vitamins and minerals, such as folic acid and iron, that feed our trillions of gut microbiota," Shapiro says. The bacteria in our gut help regulate our immune system, thereby helping combat disease.

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Why you should add nutritional yeast to your diet even if you aren't vegan - and tips on how to cook with it - Business Insider India

In an interview with Food Tank, physician andNew York Timesbestselling author Dr. Mark Hyman discusses his new book,The Pegan Diet: 21 Practical Principles for Reclaiming Your Health in a Nutritionally Confusing World.

The Pegan Dietdraws attention away from debates over specific diets and focuses on the benefits of plant-based foods and high-quality meats.

Hymans new book outlines detailed strategies to promote the health of people and the planet. He explains how regenerative scientific principles can foster both personal and environmental health.

I wanted to come up with a set of principles that allow us to navigate what we eat in an intelligent way based on science and common sense that aspires to be regenerative, Hyman tells Food Tank.

Hyman also discusses how a personalized diet of whole, unprocessed, and high-quality foods most effectively leverages the medicinal powers of food.

Food is medicine. Its notlikemedicine. Its actually a biological force that drives all the biochemistry in our body, Hyman tells Food Tank.

Hyman notes the importance of healthy diets in the context of the COVID-19 pandemic and the amplified risk factors associated with poor health. He explains that healthy diets can alleviate underlying chronic diseases that make individuals more susceptible to the virus.

In this country, we have a pandemic upon a pandemica pandemic of chronic disease which is underneath the pandemic of COVID-19, says Hyman.

Hyman also acknowledges the barriers to healthy eating that some marginalized communities face. In addition to limits on time and access to healthy foods, he explains that these groups are also specifically targeted with advertisements for unhealthy foods. Hyman tells Food Tank that healthy diets can help alleviate chronic diseases and address structural issues that disproportionately affect marginalized communities.

Hyman believes that all eaters, communities, and ecosystems can benefit from the regenerative power of healthy food.

Regenerate human health, communities, the earth, the climate, the soil, and the ecosystems that we live in.

Watch the full conversation with Dr. Mark Hyman below:

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Dr. Mark Hyman Talks Food, COVID-19, and the Pegan Diet Food Tank - Food Tank

Over the last seven years, Ive created meal plans for clients in my clinics to combat a plethora of maladies such as chronic diarrhea, constipation, heartburn, joint pain, autoimmune conditions, weight gain and more.

One aspect that each meal plan has in common is a foundation based on eating plenty of healthy dietary fat.

While the amount and type of fat prescribed varies according to each individual, consuming adequate healthy fat is the key to successful weight loss, optimal wellness and long-term weight loss maintenance.

In general, we commonly see a deficit in dietary fat intake because as a society, we fear fat. We have been inundated with the diet-heart hypothesis: We have been inaccurately taught that if we eat fat, we get fat. Because of these messages, we believe that eating fat causes our arteries to harden; you know how bacon grease hardens as we pour it down the drain? We think this is what happens inside the body when in reality this isnt the case at all. Correlating dietary fat consumption and heart disease is equivalent to saying that eating too many vegetables will turn us green. It just doesnt happen.

Our fear of dietary fat has stemmed from the 1960s when the Seven Countries Study was published by researcher Ancel Keys. He tracked dietary fat consumption and heart disease in various nations (22 to be exact). It was called the Seven Countries Study because it was only in seven, out of the 22 countries he studied, that he saw an increase in heart disease from increased fat consumption. He conveniently omitted the data from the other 15 countries that didnt support his hypothesis. If he had included that data, his findings would have been altogether insignificant. However, because his adulterated findings supported the expectations of many in the scientific community at the time, it was adopted as a part of the Dietary Guidelines for Americans. His inaccurate and faulty conclusions made it onto the front cover of Time magazine and, as a result, our fear of dietary fat became part of history.

From that point forward, our truly unfounded fear of consuming fat calories grew as did our rates of obesity and inflammation. One published study after another attempted to support this diet-heart hypothesis, however, the vast majority weakly stood (and continue to stand) on poor research designs or the findings were completely unsupportive of the argument that fat is bad for you.

Many of these studies werent publicized, and if they were, inaccurate headlines were pushed in the media to support the agenda that dietary fat is unhealthy. For example, a study published in 2012 went so far as to conclude that eggs are nearly as bad for you as cigarettes. Egg yolks almost as bad as smoking was the headline that went viral. If you were to take a deeper peek under the hood of this eye-catching story, you would see that this was a poorly controlled observational study conducted by researchers who had ties to the statin industry. The researchers in this study quizzed a group of middle-aged and elderly stroke patients about their lifelong history of egg consumption and smoking history. Do you remember what you ate last Wednesday? If you do, your memory is much better than mine.

The study participants who ate the most eggs (and had the highest rates of carotid plaque buildup) were the oldest (on average about 70 years old compared to the 55-year-olds who didnt eat as many eggs), smoked the most and had the highest rate of diabetes. These are all factors that significantly influence arterial hardening and cardiovascular disease egg eating aside. The researchers also couldnt control for waist circumference or exercise two of the main risk factors that predict atherosclerosis of the carotid arterial wall. And the researchers didnt take into consideration any other aspect of the participants dietary intake. For example, most folks who eat eggs usually sop them up with pancakes made with highly processed vegetable oils covered in sugar and enjoy them with a side of Omega-6-filled processed meat products. Perhaps it could have been these other foods and maybe advanced age, smoking, diabetes, larger waist circumference, minimal exercise and heightened stress levels that caused the arterial hardening? Maybe, just maybe, the poor old egg was actually the good guy.

Despite this, accepting the fact that dietary fat is healthy is difficult for many of us. Its a huge shift in mindset and our belief system two things we dont love to change. However, I invite you to join me in being radically open-minded, giving credence to the reality that we dont know much about nutrition, and considering that the messages weve been told might be very far from the truth. This awakening can be a frustrating process but the sooner we can accept, the faster we can become advocates for our own health and have the freedom to experience better health and longevity.

Ashley Lucas has a doctorate in sports nutrition and chronic disease. She is also a registered dietitian nutritionist. She is the founder and owner of PHD Weight Loss and Nutrition, offering weight management and wellness services in the Four Corners. She can be reached at 764-4133.

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Dietary fat: Is it your friend or foe? - The Durango Herald

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Embracing Fat in your Diet | In The Kitchen | fox10tv.com - FOX10 News

DEAR MAYO CLINIC: I gained a bit of weight during quarantine. And as spring approaches, I want to focus on losing the excess pounds. I enjoy exercise, but I struggle with snacking and eating more processed foods than I should. A friend suggested clean eating. Do you have any advice so I can focus on clean eating and making more healthful choices to get my nutrition back on track?

ANSWER: Congratulations on being proactive to put your health and weight on track. Whether you are trying to lose weight or not, it is generally important to engage in clean eating. Although there are many variations to clean eating, it basically refers to eating foods that are as close as possible to their natural state.

One of the main reasons to eat clean are the health benefits of consuming foods rich in nutrient content that have not been overly processed. Clean eating nourishes you with healthy nutrient-dense foods, filling your body with vitamins, minerals, high-quality protein and healthy fats, all of which improve heart and brain health, assist in weight management, build a stronger immune system, and increase energy levels.

It may feel overwhelming to change your diet, but my advice to you would be to consider different categories of food and then make small pivots based on what you like, what you are comfortable cooking and what may be in season.

Consider, for instance, the following foods:

Fresh fruit Apples, bananas, blueberries, grapes, oranges, strawberries or 100% fruit juice

Vegetables Avocados, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, corn, green beans, mushrooms, lettuce, peppers, sweet potatoes or tomatoes

Lean meats/proteins Dried beans, eggs from grass-fed chickens, fresh fish, plain nut butters (no sugars added) or unflavored nuts

Grain (cereal) foods Those made with whole grains, air-popped popcorn, oats, brown rice or whole-wheat pasta

Dairy products Cheese, milk, plain yogurt or unsweetened nondairy products

So, for breakfast, consider a whole-grain avocado toast, drizzled with olive oil and maybe some spices. And grab a banana, too. A glass of low-fat milk or a side of yogurt can give you great protein and a calcium boost.

As for snacking, it's still important to reach for clean foods that will fuel your body with good nutrients. Consider how often you reach for snacks during the day. If you know you're snacking often, plan out and prepackage snacks.

If you portion out healthy snacks and place them somewhere you will see them, it will be harder to overindulge. It can be very difficult to estimate appropriate portion sizes, which can lead to unwanted weight gain. Using these visual cues will help you get close to the actual recommended serving sizes:

Fruit One serving is equivalent to a tennis ball.1 medium whole fruit

1/2 cup of chopped, cooked or canned fruit

Vegetables One serving is equivalent to one or two baseballs.2 cups of raw, leafy vegetables (two baseballs)

1 cup of chopped, cooked or canned raw veggies (1 baseball)

Grains One serving is equivalent to a hockey puck.1 slice whole-wheat bread

1/2 cup of cooked pasta, potatoes or rice

Protein foods One serving is equivalent to a hockey puck.3 ounces of cooked meat

Fat One serving is equivalent to one die.1 teaspoon butter, margarine or oil

Another helpful tip is to track your progress and choices. This can help to motivate you to keep going. Jot down daily the number of meals and snacks. Consider a menu or checklist of options. Track what you have selected, and then, at the end of the week, go ahead and indulge in a piece of chocolate or small scoop of frozen yogurt.

Be mindful also of when you snack. It's very easy to turn to food when you are feeling stressed or bored, but this can lead to overeating, which can further increase stress levels with weight gain that may result.

If you are someone who craves sweets which is a normal response to stress reach for lean protein foods, such as hard-boiled eggs, tuna, cheese sticks, plain no-sugar-added yogurt or soups made with lots of vegetables.

Before you grab a snack, always ask yourself, "Am I physically hungry or am I just stressed?" You also can distract yourself with walks or something creative.

As you start this journey, remember that weight loss and diet changes take time. If you are going to weigh yourself, do so at the same time every day. Remember that to maintain your weight, you should be eating 10 calories per pound per day. For you, seeing your goal is to lose weight, you will want to consume fewer calories than your body is using or burning. I would consider finding an app you like to help you track eating and exercise, as well as calories, to help keep you motivated.

Be patient with yourself, research has shown it can take up to 66 days of consistently repeating a behavior until it forms a habit. Work toward progress, not perfection. Engage in clean eating, healthy portion sizes and mindful snacking to maintain healthy lifestyle behaviors.

Eileen Dutter, R.D.N., Weight Management Services, Mayo Clinic Health System, Eau Claire, Wisconsin

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Mayo Clinic Q And A: Components of a healthy diet and clean eating - Greater Milwaukee Today

Dear Dietitian,

I am health conscious and try to get enough fiber in my diet, but sometimes I miss the mark. I noticed some protein bars have 10 grams of fiber. Are these good for you?

Jim

Dear Jim,

The Dietary Guidelines recommend Americans consume 25 to 30 grams of fiber per day. Fiber is defined as an indigestible carbohydrate, which means the human body cannot break it down, and it passes through the digestive system unchanged. Fiber is found naturally in plant foods and exists in two forms, soluble and insoluble. Soluble fiber is found in oats, apples, nuts, flaxseeds, and beans, to name a few. Insoluble fiber is found in wheat bran, barley, broccoli, dark green leafy vegetables, and root vegetable skins.

Health benefits of a high fiber diet include rates of obesity, type 2 diabetes, heart disease, and some types of cancer. Most Americans fall dismally short of reaching the recommended dietary fiber intake, with an average consumption of about 15 grams per day. Food manufacturers have started adding fiber to yogurt, protein bars, beverages, and cookies. To distinguish this type from naturally-occurring fibers, they are referred to as added fiber, functional, synthetic, or isolated fiber. They can be extracted from foods that naturally contain fiber or produced in a lab.

To protect consumers, the Food and Drug Administration (FDA) proposed a regulatory definition of dietary fiber. It requires food manufacturers to present scientific evidence on the health benefits of added fibers. They must have at least one of the following physiological benefits: lowers blood glucose, lowers cholesterol levels, lowers blood pressure, increases the frequency of bowel movements, increases mineral absorption in the intestinal tract, or reduces caloric intake (1).

Some of the added fibers that met the FDA requirements are:beta-glucan soluble fiber, psyllium husk, cellulose, guar gum, pectin, locust bean gum.Based on a scientific review, the FDA may add the following substances to the list of acceptable functional fibers:mixed plant cell wall fibers, inulin (chicory root), high amylose starch, polydextrose, resistant maltodextrin/dextrin, and others (2). These ingredients must be listed on the nutrition label.

It may come as no surprise that Dear Dietitian recommends getting most of your fiber in whole foods for two reasons. First, the research on fiber and disease prevention has been conducted on whole foods like fruits, vegetables, and whole grains. Fiber isn't isolated in the research process. Second is what I like to call thex-factor, which could be something research has not yet uncovered. For example, it could be a particular nutrient plus fiber that has a protective benefit. That said, supplementing your fiber intake with some functional fiber is a fine strategy.

Until next time, be healthy!

Dear Dietitian

1-2.Questions and answers on dietary fiber (January 10, 2020) Retrieved from https://www.fda.gov/food/food-labeling-nutrition/questions-and-answers-d...

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Dear Dietitian What is the best way to get enough fiber in my diet? - Kiowa County Press

Summer is here and so is the time to gorge on the juicy seasonal fruits. Mangoes, watermelon, pineapple and more - we just love loading up our fruit basket with these yummy delights. Amidst the scorching sun and the unbearable heat, fruits work as an instant relief for all. We agree, mangoes and watermelons are the most popular fruits of the season, but it also can't be denied that the list of summer fruits doesn't restrict to these few varieties. For instance, cherries remain a popular choice for many. While tarty cherries are available year-round in dried or frozen forms, the sweet and juicy ones are found widely during the mid-summers. These red coloured, bite-sized fruits instantly remind us of cakes and other frozen desserts. A cherry or two just adds on to the beauty of these sweet treats. While the culinary usage of cherries is no secret to us, did you know cherries are a storehouse of health benefiting properties too? Yes, you read it right. Cherries are a loaded with vitamin C, antioxidants, vitamins and more that benefit out health in multiple ways. Hence, nutritionists often suggest inclusion of cherries in our summer diet. Let's take a look at the benefits.

1. Prevents Free Radical Damages:

Due to its rich antioxidant content, cherries may help flush out toxins and prevent us from free radical damages. This may further protect us from various seasonal diseases.

2. Prevents Dehydration:

Cherries are loaded with vitamin C that protects our skin from the damages caused by excess sun exposure. Vitamin C also helps prevent dehydration and keep up the water balance in our body.

3, Revs Up Metabolism:

Cherries also contain fibre that helps keep up a good metabolism and regulate digestion and promote bowel regularity - a major concern during the summers.

4. Promotes Weight Loss:

The antioxidant, vitamin C and fibre in cherries may also help promote weight loss. So, if you are looking to lose some weight during the summers, then do add some cherries to your daily diet.

5. Prevents Bad Cholesterol:

Cherries also contain phytosterol that is known to reduce bad cholesterol levels in out body, further nourishing us from within.

While you can have cherry as is, you can add it to your detox water or make smoothie bowl and make the most of the seasonal fruit. Besides, here's a cherry iced tea recipe that may impress your friends and family. Click here for recipe.

About Somdatta SahaExplorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day.

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5 Reasons Why Cherry Should Be A Part Of Your Summer Diet - NDTV Food

Toby the Boston Terrier has attracted millions of fans after a sweet video of him went viral on TikTok. In the video, Toby can be seen eagerly waiting by his bowl ready to be fed, but his owner pretends to put him on a diet and puts a measly amount of dog food in front of him.

Toby looks down at the bowl, lets out a sad yelp and points to the bowl as if he is asking for more.

The adorable video was posted by @tobythegentleman and is captioned: His reaction made me sad. It has been viewed more than 35 million times and has thousands of comments.

One viewer said: You gotta give him more, he is so cute, and another replied: Give him the rest and extra now.

And it seems many were in agreement at just how sad it was, especially the noise Toby makes at the end of the video.

READ MORE:Queen 'surprised' Meghan Markle wore white dress for royal wedding

Participants are required to be aged 18 to 60 and have no underlying health conditions which may affect their heart rate including high blood pressure or arrhythmia.

Applicants should use social media, have access to a device where they can use the internet and ideally have a desk-based job where they wont be doing manual work or activities that may increase their heart rate.

ProDog Raw will be picking 10 successful candidates by mid-April, conducting the study at the beginning of May.

You can apply for the role here.

Originally posted here:
Dogs devastating reaction to being put on a diet- That noise broke my heart - Daily Express

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Eat Healthier with Cooking Light Diet | In The Kitchen | fox10tv.com - FOX10 News