As a Patriots fan, it's going to be weird watching Tom Brady compete in his 10th Super Bowl -- the first not in a New England uniform. I'll forever be grateful for Brady's contributions to a dynasty that spanned nearly my entire childhood. Still, it's always hard to see an ex thrive.

But since Brady is Super Bowl bound and one of my strongest personality traits is an ability to punish myself at any given opportunity, my bosses here at CBS Sports thought it would be a good idea for me to embrace this personal crisis. What better way to prepare for the uncomfortable experience of watching Brady in Super Bowl LV than by living the TB12 lifestyle for a week leading up to the game?

Please check the opt-in box to acknowledge that you would like to subscribe.

Sorry! There was an error processing your subscription.

For those unaware, TB12 is Brady's lifestyle brand built around his method of living that has allowed him to find an unparalleled level of sustained success at the NFL level. Exercise, nutrition, expensive pajamas ... it's all part of the Brady method. For this experiment, we're going to focus on the diet and pliability aspects of the TB12 method, and I'll be documenting my experiences along the way.

And for the record: I used to live a somewhat respectable lifestyle of my own before the world shut down last March. I used to work out frequently, attempt to eat well and at least make a casual effort to pretend that I take care of myself. However, over the last year or so, my brand has essentially become cigarettes, cheap beer, frozen pizza, marathon video game sessions and deteriorating hygiene. This project from my bosses may very well have be an intervention masked as a "work assignment." Here's how it went.

There's a good chance you've already heard about Tom Brady's absurd diet. The checklist of things he can't/won't eat is seemingly longer than the things he can/will. Here's a glimpse at the insanity from Brady's personal chef:

"No white sugar. No white flour. No MSG. I'll use raw olive oil, but I never cook with olive oil. I only cook with coconut oil. Fats like canola oil turn into trans fats. ... I use Himalayan pink salt as the sodium. I never use iodized salt.

[Tom] doesn't eat nightshades, because they're not anti-inflammatory. So no tomatoes, peppers, mushrooms, or eggplants. Tomatoes trickle in every now and then, but just maybe once a month. I'm very cautious about tomatoes. They cause inflammation.

What else? No coffee. No caffeine. No fungus. No dairy.

The kids eat fruit. Tom, not so much. He will eat bananas in a smoothie. But otherwise, he prefers not to eat fruits."

Yeah, so it's safe to say I didn't follow Brady's diet exactly as the quarterback does -- I'd rather have declined the assignment and be unemployed. However, I did follow the loose outline provided by the TB12 website. Here's a basic outline of the rules:

My goodness, we made it. The diet journey has officially reached its end and I lived to tell the tale (if you need help envisioning me in this moment, I am Andy Dufresne standing in the rain after crawling through a sewer pipe in "The Shawshank Redemption.") I'm not going to say it was fun or enjoyable, but I will admit it wasn't quite as difficult or insufferable as I thought it might be. You can still eat pretty well in this lifestyle.

Admittedly, I didn't really get too creative with the meals, as you may have noticed by now. That's partially because I am an idiot who is lucky to not burn down my house every time I try to make a meal, but also partially because I knew I was never going to be long for this way of life.

I did finally take a break from chicken on Sunday, deciding instead to bring steak tips into the mix. I seasoned with some rosemary and pink Himalayan salt and then paired with green beans and carrots. Not super flashy, but a consistent, reliable player.

I wish I could provide you with some grand takeaway after all of this, but really all I've got is:

Again, I only did it for a week, and a lot of these diets need a bit more time/commitment than that. That being said, I certainly don't feel like I could go out there and win six Super Bowls under center, but maybe if I kept going a little longer?

Honestly, though, you can keep your rings, supermodel wife and hundreds of millions of dollars. None of that would make me happy if I wasn't allowed to smash a cheeseburger into my face or shove an entire pizza down my hatch whenever I damn well please. Do you know how happy I'm going to be when I get to crack into a bag of chips as I watch a game tonight? I've been waiting for this moment for my entire life one whole week.

Also, let the record show that I gained one pound while doing this diet. Nailed it.

As I mentioned off the jump, this a drastic change from my natural way of living, so I had to knock out a quick food shopping trip in order to prepare. I figured my local Trader Joe's would be the best play for a lot of the organic meats and vegetables, and then I filled in some of the blanks with a trip to Stop & Shop.

We've hit an annoying road block already, as I figured yogurt & granola would be a good way to make the nuts and seeds bearable. Turns out I'm an idiot who forgot that yogurt is dairy, and also an idiot who didn't realize that granola has a ton of sugar in it? God, this sucks already. I also decided to try some "green juice" simply because it looked healthy and seemed like something I'd be involved in while on this diet. It tastes like rain water collected in a yard waste bag and I will not be doing that ever again.

I had a palm-sized portion of chicken (cooked in coconut oil) for dinner along with some spinach, carrots and cucumbers for dinner. Not exciting but, honestly, it was solid. The bigger issue is that I got hungry again and sort of broke the rules on the first day already, as you're not supposed to eat anything within three hours of going to bed. I had celery and almonds as a late night "treat" to settle the hunger. You know your life is in a pretty lame place when you have to feel guilty about eating celery and almonds.

Also, this is so much water to drink. I can't stop peeing.

Okay, I'm not going to lie ... I had a banana for breakfast and then I completely skipped lunch because I simply didn't want to eat any of this healthy crap. That's how diets work, right? It seems like I'm on the way to losing weight one way or another.

The water thing is still absolutely killing me. I always knew that I never drank enough water throughout the course of a day, but I feel like I'm drowning myself by drinking this much water. I'm bloated and I feel like I could legitimately be popped like a water balloon.

I finally got hungry enough to make another one of these meals for dinner, and I definitely overcompensated. I once again had some seasoned chicken and an absolute boatload of vegetables. Like, way too many vegetables. Look at how stupid this looks:

Yeah, about that whole "eating until you're 75% full" thing ... may have overshot the landing a little bit. I also dropped a bunch of carrots on the floor while taking them out of the fridge. And, yes, I did cheat by eating two pieces of chocolate late last night (OK, fine ... it was four pieces of chocolate.) This is completely going off the rails already.

And, for the sake of full transparency, I am farting. A lot. Still trying to figure out if that's the diet's fault, but it is rather concerning.

My bodily functions at least seem to be somewhat under control today, which is a nice little surprise! The foods are still greatly boring me -- I had a banana and an avocado for lunch, then chicken, green beans and corn for dinner. Also, I tried the green juice again just to see if my body might be better equipped to handle it after two days ... and nope. Still tastes like swamp soup.

Three days in and I've officially hit the point where I might turn a family member in to the police if it meant a cheeseburger and beer was waiting for me on the other side. Throw in a side of fries and I might admit to crimes I didn't commit.

Honestly, one of the hardest parts of this thing is not being able to keep my hands busy and snack/drink while anxiously watching sports at night. Last night I had to settle for chewing on ice cubes just to keep me from cracking into a late night stash.

Overall, though, I feel pretty decent outside of the irritability that comes with not being able to do whatever the hell I want, when the hell I want. I feel somewhat accomplished for getting through a day without breaking any rules. But I'm already daydreaming about the absolute havoc I'm going to unleash on my body once this experiment is over.

I think I might be starting to get the hang of this, at least in terms of putting my meals together. For the first time since starting the diet, I actually ate breakfast -- three eggs over medium with spinach and a little hot sauce (no clue if hot sauce is actually allowed. If not, just ignore that I said that.) I was feeling pretty good about myself until Steven Cheah -- a Barstool Sports employee/Buccaneers fan who's been passionately committed to the TB12 diet since the start of the playoffs -- decided to tag me in a much better version of a similar meal. Go away, Steven.

Nevertheless, I persisted. I skirted around lunch with the help of celery sticks and some hummus, which did the job more effectively than I thought it would. Dinner consisted of -- you guessed it! -- more chicken and vegetables. This time, we spiced up the chicken with a little lemon and paired it with kale, sweet potatoes and corn.

I promise I don't want to keep talking about my farts, but they've returned with a vengeance and, as a trusted and ethical journalist, I simply must report the facts.

I know diets typically take a while to produce any sort of meaningful results, so it probably won't come as much of a shock that I don't really feel any differently (other than the mild annoyance of having to take care of myself like an actual adult.) I have, however, lost 1.6 lbs from Monday-Friday. That could just be from the calories I've burned while bitterly screaming at the TV every time a fast food commercial comes on, though.

Now that the weekend is here, we reach an important juncture in this trial. Alcohol isn't explicitly prohibited on the TB12 diet but, admittedly, my normal weekend routine of drinking seven-to-eight beers too many while not moving an inch during a video game marathon probably isn't encouraged by health experts. For the sake of the experiment, I am going to do my best to commit to a healthy lifestyle -- at least with regards to what I put in my body. You'll have to pry the video games from my cold, dead (and skinny) hands.

As expected, the weekend is presenting some challenges. I cruised through most of the day on Friday without any issue -- slept through breakfast ... eggs and avocado for early lunch ... then finished off my chicken with some quinoa and black beans in a bowl. Please do not judge the presentation (or my hitchhiker's thumb), because it was actually kinda delicious:

Am I embarrassed about the lack of color in that meal? Yeah, maybe. Was I too lazy to make some spinach or throw some avocado in the bowl to give it a little life and not make it look like a pile of dirt? Of course I was.

Luckily, I'm a master of Photoshop so I can help you visualize what it would look like if I wasn't a lazy garbage human. (I also decided to give straight thumbs a try.)

Like I said, getting through most of the day was sort of a breeze, but temptation came out to play at night -- as it often does. I was going to commit to doing the full weekend without booze, but that quickly shifted to "maybe I'll just have one glass of wine with dinner ... I deserve it." I also decided to embrace my new lifestyle of being a fully boring and insufferable adult by attempting to do a puzzle (my first since childhood) on a Friday night. As soon as all the pieces were poured out onto the table and I realized how much work it was going to be, I decided I deserved a second glass of wine. Sue me.

After a few hours and almost no progress on the puzzle, I decided to put on a movie instead. I was reflexively hit with an intense desire to crack into the Trader Joe's movie theater popcorn stashed in my kitchen, but I somehow, some way actually managed to resist. Am I a hero? Some are asking the question (the movie I watched was "The Little Things" on HBO Max. It was forgettable.)

Today was a relatively easy day. I had eggs, avocado and black coffee for breakfast, which was fine, but it prompted me to realize that I can still never really enjoy avocados. I think they're a bad food and an overrated topping/ingredient, and the texture makes me shiver. So, of course, I decided to tweet this out:

Not surprisingly, that really got under some people's skin. My mentions were flooded with Avocado Defenders and avocado meme accounts, so that entertainment helped distract me from my hunger through lunch. Dinner wasn't all that interesting -- I had chicken, quinoa and green beans -- but I want points for driving past a McDonald's on my way home and not stopping, even though I thought about it. I am the strongest man alive.

I did drink a bunch of beers while playing video games all night, though. Whoops.

See the original post:
TB12 Diet Diary: I tried to eat like Tom Brady for a week -- here's what it's like - CBS Sports

Protein one of the three macronutrients along with carbs and fat is essential for human health.

Many types of protein exist in the body. Theyre involved in critical bodily processes, including oxygen transport, immune function, the transmission of nerve impulses, and growth (1).

High protein diets have been linked to a number of health benefits, including improvements in body composition and reduced blood sugar levels.

However, you may wonder whether you can get too much of a good thing.

This article reviews the science behind protein in the diet and whether you should be concerned about eating too much of it.

The amount of protein your body needs depends on many factors, including your weight, age, body composition goals, physical activity level, and overall health.

The Recommended Dietary Allowance (RDA) for protein is 0.36 grams of protein per pound (0.8 grams per kg) of body weight (2).

However, its important to note that this is the minimum intake most people need to prevent muscle loss, meet amino acid requirements, and maintain nitrogen balance. Eating higher amounts of this nutrient may offer some benefits (3).

Some experts argue that physically active individuals need much higher amounts of protein than the RDA. Many professional organizations recommend 0.540.9 grams of protein per pound (1.22 grams per kg) per day (3, 4).

For athletes, needs may be even higher (2, 3).

Additionally, pregnant and breastfeeding people, older adults, and those with certain medical conditions have higher protein needs than the general population (5, 6, 7).

For example, the protein RDA for pregnant people is 0.5 grams per pound (1.1 grams per kg) (5).

However, research shows that daily protein requirements during pregnancy are much higher than this, at around 0.75 grams per pound (1.66 grams per kg) during early pregnancy and 0.8 grams per pound (1.77 grams per kg) in late pregnancy (5).

Your protein needs depend on many factors, including your activity level, age, and health status. Experts agree that the current protein RDA is likely too low for most active people.

High protein diets have been associated with a number of health benefits.

For example, higher protein diets increase feelings of fullness, reduce hunger, and boost resting energy expenditure, all of which may encourage weight loss.

Studies show that high protein diets promote weight loss and improve body composition in many populations (6, 7).

One high quality study had 54 women with overweight or obesity exercise and consume either a high protein diet or a low calorie, high carb diet for 14 weeks (8).

The women who followed the higher protein diet lost significantly more weight and body fat than the women following the low calorie, high carb diet (8).

High protein diets can also help improve body composition by increasing muscle mass. Studies have demonstrated this in different populations, including trained athletes and older adults (9, 10, 11).

In addition to improving body composition and possibly enhancing fat loss, high protein diets may increase blood sugar control, reduce blood fat levels, and increase bone density in older adults (12, 13, 14, 15).

Research has found high protein diets may provide health benefits, including fat loss and improved body composition.

There have been some concerns over the safety of high protein diets, including their effects on kidney, heart, and bone health.

However, most of these concerns are not supported by scientific research.

A common misconception about high protein diets is that theyre harmful to kidney health (16).

Research has shown that even though high protein diets increase the workload of the kidneys, they dont negatively affect people with healthy kidney function (3, 17).

In fact, one study looked at protein intake and kidney function in 48 trained men and women (18).

Consuming a diet containing 1.5 grams of protein per pound (3.4 grams per kg) for 8 weeks in combination with resistance training did not lead participants to experience any adverse health effects (18).

It did not change any blood parameters, including kidney function markers like glomerular filtration rate (GFR), blood urea nitrogen (BUN), and creatinine (18).

Though high protein diets may be safe for people with normal kidney function, people with decreased kidney function should avoid them. High dietary protein may accelerate the decline of kidney function in this population (19).

The kidneys filter and remove waste products of protein metabolism from the body. In those with decreased kidney function, a high protein diet may lead to kidney damage and the accumulation of toxic substances.

Research has shown that people with kidney disease benefit from protein-restricted diets, as they slow the rate at which kidney function declines (20).

Some people fear that a high protein diet may increase the risk of heart disease. However, research shows that higher protein diets dont typically harm heart health.

For example, a study that included 12,066 adults found no association between animal or plant protein intake and increased heart disease risk (21).

Another 2020 study in 38 adults with excess weight found that a high protein diet did not harm heart health or blood vessel function after a 34-month intervention, compared with a moderate protein diet (22).

Some research also suggests that higher protein diets may help reduce blood pressure levels, decrease belly fat, and increase HDL (good) cholesterol, which may help reduce the risk of heart disease (23, 24, 25).

Additionally, a 2020 review found no association between higher total protein intake and the risk of death from heart disease (25).

However, the study found that higher plant protein intake may have a protective effect against death from heart disease, while higher animal protein intake may be associated with an increased risk (26).

Its important to note that some studies suggest that higher protein, lower carb diets may increase heart disease risk factors in specific populations, including Korean men (27).

Researchers have also argued that excessive protein intake may accelerate atherosclerosis, or plaque buildup in the arteries (28).

Scientists need to conduct more well-designed studies to investigate the effects of different dietary protein sources and macronutrient ratios on heart health (28, 29).

Studies have shown that total protein intake is not significantly linked to the risk of breast, esophageal, colorectal, ovarian, or prostate cancer (30, 31, 32, 33, 34).

A 2020 review found no association between higher total protein intake and risk of death from cancer (26).

In fact, a 2016 study found that a higher protein intake was associated with better survival rates in women with breast cancer (35).

However, research shows that specific sources of protein may increase cancer risk. For example, processed meat products are associated with an increased risk of colorectal, breast, and gastric cancer (36, 37, 38, 39).

Older studies have raised concerns that high protein diets may lead to low bone mineral density. However, more recent studies have shown that higher protein diets may be beneficial for bone health.

A 2019 review of 13 studies found that higher protein intake above the current RDA was significantly associated with a reduced risk of hip fracture and increased bone mineral density (13).

Furthermore, a 2017 review of 36 studies found high protein intake had no adverse effects on bone health. It also found that higher protein intake may have beneficial effects on the bone mineral density of the lumbar spine, compared with lower protein intake (40).

Protein is essential for bone health, along with other nutrients, including calcium and vitamin D. In fact, over one-third of bone mass is made of protein (41).

This is why organizations like the European Society for Clinical and Economic Aspects of Osteoporosis and Osteoarthritis (ESCEO) recommend higher protein intakes of 0.450.54 grams per pound (11.2 grams per kg) per day (41).

High protein intake is not associated with certain major health conditions in most populations and healthy people. However, particular protein sources, such as processed meat, are associated with health concerns.

Protein is essential to your health, and high protein diets have been linked to certain health benefits. However, this does not mean that following a diet very high in protein is the right choice for you.

Keep in mind that the overall quality and nutrient density of your diet is what matters most when it comes to health promotion and disease prevention. The exact macronutrient composition of your diet is less important.

As mentioned above, your protein needs depend on many factors, including your body weight, age, body composition goals, overall health, and activity level.

Most physically active people would benefit from following a diet that delivers 0.540.9 grams per pound (1.22 grams per kg) of protein per day.

However, others may need more. These people include athletes, those with physically demanding jobs, pregnant and breastfeeding people, and those with certain health issues (3, 4).

If youre interested in learning more about high protein diets or unsure how much protein you should be eating per day, talk with your healthcare provider about it. They can help develop a dietary pattern that works best for your needs.

Its important to choose a dietary pattern that suits your health and wellness goals. Most active people would benefit from a diet that delivers 0.540.9 grams of protein per pound (1.22 grams per kg) per day.

High protein diets have been linked to a number of health benefits. Theyre popular for promoting weight loss, building muscle mass, and more.

Some people may be concerned that high protein diets could harm their health. However, research shows high protein diets are relatively safe and not linked to serious side effects in most healthy people.

If youre thinking about increasing your protein intake or following a high protein diet, consider working with a qualified healthcare provider like a registered dietitian.

They can help ensure that your diet is nutritionally complete and suits your needs.

Link:
Are There Dangers to Eating Too Much Protein? - Healthline

Gastritis is a common condition that may cause digestive symptoms and pain. Avoiding foods and drinks that trigger symptoms may help people manage this condition.

Gastritis is usually a minor health issue that often improves after treatment. However, some types of gastritis can lead to serious complications, such as ulcers or increased risk of cancer.

A person can try following a gastritis diet to avoid foods that irritate the stomach and to relieve symptoms of the condition.

In this article, we will examine foods to eat and foods to avoid during gastritis. We will also look at recipe ideas and how to prevent gastritis.

Gastritis refers to the inflammation of the stomach lining. The inflammation is a result of damage to the lining of the stomach.

Gut inflammation can be due to diet and lifestyle factors, some diseases, and infections.

Gastritis is a common condition. If left untreated, it may have severe health effects.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, it is unclear whether diet and nutrition play an important role in causing gastritis.

However, a person can try eating a diet that supports gut health and has anti-inflammatory properties.

Gastritis is an inflammatory condition, so following an anti-inflammatory diet may help manage symptoms. People can try eating foods with anti-inflammatory properties, such as:

Garlic, ginger, and turmeric may also have anti-inflammatory properties, according to research.

According to a 2014 review, eating probiotic foods, such as natural yogurt, may prevent Helicobacter pylori (H. pylori). However, research is not conclusive. Also, probiotics may help maintain gut health.

Foods that contain beneficial probiotic bacteria include:

The following are examples of how people can combine foods beneficial for gastritis in healthful meals.

People with gastritis should avoid foods and drinks that irritate the stomach lining, such as:

It may also be helpful to avoid inflammatory foods. These include:

Gastritis has several different causes. Below, we list some of them.

According to a 2015 study, the most common cause of gastritis worldwide is H. pylori.

H. pylori are bacteria that infect the stomach. They usually pass from person to person via direct contact with saliva, vomit, or stool.

Dietary and lifestyle habits that may cause gastritis include:

Diseases that may cause gastritis include:

Sometimes, gastritis occurs after major surgery or traumatic burns and injuries.

Gastritis may also be due to stress. Neurotransmitters stimulate hormones and histamine to produce more stomach acid. The acid causes damage to the cells lining the stomach. This in turn causes symptoms of gastritis.

Symptoms characteristic of gastritis may include:

In extreme cases, chronic gastritis may destroy cells in the stomach lining and cause an acid-free stomach. This may increase a persons risk of cancer and peptic ulcers and prevent them from absorbing essential nutrients, such as vitamin B12.

A doctor may advise that a person avoid gastritis triggers, such as alcohol, smoking, or certain foods. Keeping a food diary may help a person discover potential triggers.

If a person is taking medication that may worsen gastritis symptoms, a doctor may prescribe an alternative medicine.

If a doctor suspects H. pylori, they can perform tests to confirm their diagnosis. Tests may include a blood test, stool test, or breath test.

Sometimes, a doctor may need to carry out an upper endoscopy. This involves inserting a camera on a tube into the throat and down into the stomach.

Several medications decrease stomach acid and help relieve symptoms of gastritis. These medications include:

People can help avoid gastritis by not consuming products that irritate the stomach lining. These include alcohol, spicy foods, and caffeine.

If a person is taking aspirin or NSAIDs, they should speak with their doctor about alternative medications or ways they can manage their symptoms.

Self-care strategies for relieving stress may help avoid stress-induced gastritis.

People may prevent H. pylori infection, which can lead to gastritis, by practicing proper hygiene, such as:

A person experiencing symptoms of gastritis should consult a doctor. Severe gastritis may lead to erosion of the stomach lining and painful ulcers. Black stool may be a sign of bleeding in the stomach.

Gastritis may also cause anemia and fatigue.

H. pylori is the leading cause of gastritis, so a doctor will likely perform tests to determine whether a person has an infection. H. pylori is the primary cause of peptic ulcers and gastric cancer, according to a 2014 review.

People with gastritis may help manage their symptoms by avoiding certain foods, including spicy, acidic, and fatty foods. They can also try avoiding alcohol and caffeine.

Following an anti-inflammatory diet and including probiotic foods may also help support the gut and reduce symptoms.

Without treatment, gastritis may lead to complications. This is why a person with gastritis symptoms should seek guidance from a doctor.

People can avoid H. pylori infection by maintaining proper hygiene habits and cooking food safely.

Read more from the original source:
Gastritis diet: Foods to eat and avoid, recipe ideas, and more - Medical News Today

Soul food is the traditional cuisine of African Americans (1).

Sometimes simply referred to as Southern food, soul food was carried to the North and rest of the United States by African Americans leaving the South during the Great Migration of the early to mid-20th century.

Meals range from simple family dinners of rice and beans, fried chicken, and collard greens with ham hocks to tables loaded with candied yams, smothered pork chops, gumbo, black-eyed peas, macaroni and cheese, cornbread, sweet potato pie, and peach cobbler.

Soul food is an integral part of Black food culture and often evokes strong feelings of home, family, and togetherness.

This article explains the basics of soul food, explores whether its healthy, and provides simple tips to boost the nutrition of soul food dishes.

The Southern diet, which is often associated with soul food, contains organ meats, processed meats, eggs, fried foods, added fats, and sweetened beverages.

This eating pattern is tied to an increased risk of heart disease, diabetes, kidney disease, cancer, stroke, and mental decline (2, 3).

According to the Centers for Disease Control (CDC), African Americans ages 1849 are twice as likely to die from heart disease as white Americans. Black Americans ages 3554 also have a 50% higher likelihood of high blood pressure than white Americans (4).

While social and economic disparities play a significant role in these disproportionate disease rates, dietary choices may also contribute.

However, this doesnt mean that all soul food is unhealthy. Nutrient-rich dishes and leafy green vegetables are also staples of soul food.

Many items commonly associated with soul food are linked to an increased risk of several illnesses, including heart disease. Yet, soul food can be made much healthier by emphasizing the traditions nutritious dishes.

Soul food embodies numerous legacies, traditions, and practices passed down from generation to generation.

Creating a healthier soul food plate does not mean abandoning this rich heritage.

In fact, making small modifications to recipes and cooking methods may help boost dishes nutrient profiles while maintaining flavor, richness, and cultural traditions.

Traditional African diets are plant-based and included a wide variety of fruits and vegetables, such as leafy greens, okra, watermelon, whole grains, and black-eyed peas (5, 6).

In traditional societies, meat when consumed at all was eaten in very small quantities and often as a seasoning (7).

Diets that include plenty of plant foods are associated with more moderate body weights and decreased disease risk (5).

Furthermore, a meta-analysis in people who ate leafy green and cruciferous vegetables, such as collard greens, kale, turnip greens, and cabbage, indicated a 15.8% reduced risk of heart disease, compared with a control group (8).

The U.S. Department of Agriculture (USDA) recommends that people make at least half of the grains they eat whole grains (9).

Whole grains are the entire grain, including the bran, germ, and endosperm. They may play a role in weight management, gut health, and the prevention of type 2 diabetes, heart disease, and even colorectal, pancreatic, and stomach cancers (10).

Examples of whole grains are whole wheat, brown rice, oats, sorghum, millet, fonio, and barley.

Some soul food entres like macaroni and cheese, cornbread, and rice dishes are made from refined grains, which have had their nutrient-dense bran and germ removed during processing and are thus not as nutritious as their whole grain counterparts.

In addition to containing high sodium processed meats like ham hocks, soul food often uses seasoned salt, garlic salt, and cajun seasoning. These foods and spices contribute to the overall amount of sodium you consume.

Excessive sodium intake is associated with an increased risk of high blood pressure, stroke, heart disease, and premature death (11, 12).

Evidence suggests that African Americans are more sensitive to the blood-pressure-lowering effects of decreased salt intake. Reducing your dietary sodium intake may result in a 48 mmHg reduction in systolic blood pressure the top number on a reading (11).

Seasoning foods with aromatic veggies like onions, garlic, and celery, as well as herbs and spices, not only reduces sodium content but also boosts the antioxidant content and flavor (13).

Cooking methods affect both the nutrient composition of a meal and disease risk.

Observational studies in postmenopausal women associate fried foods like fried chicken, fried fish, and fried potatoes with a higher risk of all-cause and heart-related mortality (14).

High heat cooking methods, such as frying, baking, roasting, and grilling, may introduce chemicals like acrylamide heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) (15, 16, 17).

HCAs and PAHs are associated with an increased risk of cancer. They may also increase diabetes risk (17, 18).

While boiling and stewing are healthy alternatives for cooking meats, grains, and vegetables, they may result in a loss of nutrients like vitamin C, lutein, and beta carotene (19).

If you opt for boiling or stewing, you can still glean some of the lost nutrients by adding the nutrient-rich liquid or potlikker into other dishes.

Modifying recipes by substituting healthier ingredients for high fat, high calorie, high sodium options is an effective way to honor family traditions without giving up on flavor.

Food is deeply intertwined with celebration, family, emotion, legacy, and identity.

On occasion, give yourself permission to enjoy your favorite dishes.

In situations with multiple favorite dishes, watch your portion sizes. A good rule of thumb is to make non-starchy veggies half of your plate, starches a quarter of your plate, and protein sources the last quarter of your plate.

You can increase the nutrient content of soul food by favoring nutrient-rich dishes, swapping out unhealthy ingredients for healthy ones, choosing cooking methods other than frying, cutting back on salt, and eating more whole grains and plant foods.

Go here to read the rest:
What Is Soul Food? Cultural Importance and Nutrition Tips - Healthline

Throwback to when the internet was raving about Keto as the perfect diet for weight loss  |  Photo Credit: iStock Images

New Delhi: Weight loss is one of the most common health goals that people have around the world. While there is the concern of vanity, many people only want to be the healthy weight to keep the risk of diseases away. This is because obesity and being overweight is linked with a high risk of many diseases, including chronic ones such as cancer. However, the various activities you undertake in order to lose weight really determine your health. If you starve yourself, or mess with your body with crash and fad diets, or exhaust yourself with hours of exercise in order to lose weight, you are not likely to become healthier. However, it took the world its fair share of time and health effects to realise the same.

It was not long ago when people started to follow weird diets that did rounds on the internet. One such weight loss diet that became super popular among people for its quick results was the Keto diet. The keto diet also called the ketogenic diet, worked on the principle of eating low-carb, but high-fat foods, that helped to burn the stored fat in the body. From models to fashion bloggers everyone was raving about it. However, the trend soon died down when experts and researchers unveiled the many adverse effects the diet can have.

The Keto diet hasits share of benefits. These included rapid weight loss, reduced acne, improved PCOS symptoms in women suffering from the condition, among others. However, the Keto diet was recommended by experts and nutritionists to certain people, who might need the diet. At the same time, as more and more people started to follow the Keto diet, adverse health effects of the popular diet were also unravelled.

The Keto diet can have some adverse effects on people's health, especially if they already suffer from pre-existing health conditions. As per a report by Uchicago Medicine, The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder.

The Ketogenic diet has also been linked to poor mental health, and research found that it may act as a trigger for eating disorders. As per reports, while there is no scientific evidence yet, following restrictive diets such as keto diets can be harmful to people who are at a high risk of suffering from eating disorders. The restrictive nature of the diet can act as a trigger for eating disorders such as bulimia, and anorexia.

While the Keto diet does have a range of benefits, it should not be recommended by people who have followed it and seen some good results. Crash diets and meal plans can cause harm to your body and should only be undertaken in consultation with a nutritionist.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

Read this article:
Throwback to when the internet was raving about Keto as the perfect diet for weight loss - Times Now

B&G Foods (NYSE:BGS) has staked out a unique position in the food industry. That includes passing on a large percentage of its earnings to shareholders in the form of dividends. But is this high-yielding food maker worth the risk for investors? Here are some things to think about when trying to decide whether this is a safe investment or not.

B&G Foods' core business is to buy unloved brands from larger companies and smaller brands that need extra heft to compete with the industry big boys. The company essentially gives the brands it acquires the marketing, distribution, and product development love they were lacking to help them succeed. It has, on the whole, done a pretty good job executing this model.

Image source: Getty Images.

But it is important to keep in mind that B&G Foods is an industry small fry itself. Even after its stock gained roughly 130% over the past year, its market cap is just $2.4 billion. Compare that to companies like General Mills (NYSE:GIS) and Campbell Soup (NYSE:CPB), which sport market caps of $36 billion and $15 billion, respectively. That isn't to suggest that B&G Foods is bad, only that it is small and up against some stiff competition. And reviving cast-off and minor brands is no easy task compared to maintaining industry-leading brands, which is what its larger brethren focus on. All told, if you are looking at the food space, B&G Foods' approach is on the risky side of the spectrum.

One key point here is that B&G Foods' entire business model is built around acquisitions. That has led to a significant amount of leverage. Its debt-to-equity ratio is around 1 compared to about 0.8 at Kraft Heinz, which cut its dividend not too long ago, and 0.4 at Campbell Soup and General Mills. B&G Foods covers its trailing interest expenses by 2.7 times, which is better than Kraft Heinz's 1 time, but nowhere near as good as Campbell Soup's 4 times or General Mills' 7.6 times.

To be fair, leverage is kind of inherent in an acquisition-driven business. But leverage increases risk and that fact shouldn't be ignored.

The first two points cited highlight why B&G Foods' 5.5% dividend yield is well above those on offer from General Mills and Campbell Soup, which have yields of 3.5% and 3%, respectively. Notably, that yield is still 5.5% despite the fact that B&G Foods' stock has more than doubled over the past year.

BGS data by YCharts.

Here's the somewhat scary thing: B&G Foods' payout ratio is hovering around 90%. That compares to ratios around 50% for General Mills and 25% for Campbell Soup. With so much cash going out the door, it wouldn't take much of a setback to put B&G Foods' dividend at risk. That doesn't mean it will cut the dividend, since dividends come out of cash flow and not earnings, but a high payout ratio is a warning sign that a dividend may not be sustainable. In other words, once again, the risk appears elevated here.

So, with all of the risk around B&G Foods, why did the stock go up so much over the past year? The answer is that the company has gotten a huge shot in the arm from consumers that are eating at home more often because of the COVID-19 pandemic. Third-quarter sales increased 22% year over year in 2020, with earnings up a hefty 50%. That's pretty impressive, but it is far from clear if that trend will continue once the world moves past the coronavirus.

That's true for all consumer staples makers, of course, but when you add in the other risks inherent to B&G Foods, it looks like the risks will likely outweigh the rewards here for most investors.

Conservative dividend investors should probably avoid B&G Foods. That might be hard, given the fat yield. But the safety of the dividend and the company's debt-heavy and aggressive business model are notable issues. In the end, B&G Foods is really only appropriate for more aggressive investor types. Even then, after the massive stock advance over the past 12 months, some extra caution might be in order.

Read more here:
How Safe Is B&G Foods and Its Dividend? - The Motley Fool

Its a bit well, mealy. Dry (because its been dried), a little crunchy, not strongly flavoured, neither pleasant nor unpleasant. Salt would probably help, or chilli, lime something, anything, to spice it up a bit. And definitely a beer, if I was going to consume much more, to help wash it down.

Im eating mealworms. Dried yellow mealworms, the larvae of the beetle Tenebrio molitor. Why? Because they are nutritious, made up mainly of protein, fat and fibre. Because there are potentially environmental and economic benefits, as they require less feed and produce less waste and carbon dioxide than other sources of animal protein. And because Efsa, the EU food safety agency, has just declared them safe to eat.

We already had some in, as it happens a big bagful. We put them out for the birds. Batman the robin is particularly fond of them.

Theres no getting around the fact they do look like maggots, though, because thats essentially what they are, and this feels more like a bushtucker trial than a meal. So Im thinking maybe dipping them in melted chocolate might help disguise them

Now they look like maggots dipped in chocolate, but at least they taste of something chocolate. With a bit of texture inside, not unlike fruit and nut. Thats when I spot it on the mealworm packet: Not for human consumption.

Surely a dried mealworm is a dried mealworm, and if theyre not doing little Batman any harm, theyre not going to kill me? Still, better safe than sorry, so I order some ready-to-eat mealworms, fit for human consumption, online from a company called Crunchy Critters. These are 4.98 for two 10g packets (or 249 a kilo) compared with 13.99 for half a kilo for the ones we get for the birds.

The farming process involves separating the eggs from mating adult beetles, then feeding the larvae cereal such as oats or wheat bran, plus vegetables. When they have grown, they are rinsed, killed by immersion in boiling water and then dried in ovens. Or you can build a DIY mealworm farm at home, using a plastic container with drawers and feeding them oats and vegetables; there are videos on YouTube that show you how. Who doesnt want a little multistorey maggot-making factory in the home?

Anyway, the conclusion from Efsa which is expected to lead to EU-wide approval and could soon see packets of mealworms and mealworm flour on supermarket shelves across the continent followed an application from a French insect-for-food production company called Agronutris. There are several other applications for insect-based food under consideration, including types of crickets, locusts and lesser mealworms (also known as litter beetles, mmmmm).

It was already legal to sell insects as human food in the UK, even when we were part of the EU Crunchy Critters has been offering them since 2011 but the Efsas ruling ends years of uncertainty across the continent and is expected to give the mealworm market a huge boost.

Wolfgang Gelbmann, senior scientific officer in the nutrition unit of Efsa, explains the two questions the agency asks when considering a novel food. Firstly, is it safe, and second, is it nutritiously disadvantageous for the European consumer if it is introduced into our diet? Novel foods are not required by the novel food regulation to be healthy they are not intended to improve the European diet but they should not be worse than what we are already consuming.

Although it is not the Efsas job to assess the nutritional value or the economic and environmental benefits of mealworms, Gelbmann says this will depend on how they are produced. The more you produce, the cheaper it will be. It will largely depend on what you feed the animals, but also on the energy and water input.

As well as emitting less CO2 and requiring less water and land than traditional livestock, insects turn feed into protein more efficiently. The Food and Agriculture Organization of the UN reports that crickets, for example, require only 2kg of feed for every 1kg of bodyweight gain.

Gelbmann doesnt dispute the protein content of mealworms, but says it is not as high as meat, milk or eggs, more in the area of quality plant protein, like rapeseed or soya.

Leo Taylor, the co-founder of the British company Bug, which plans to market insect food kits kind of creepy-crawly ready meals is in no doubt about the benefits. Mealworms can be farmed in a much more intensive way than you can traditional livestock. You can also feed them fruit and veg waste.

Are they actually nice to eat, though? It depends on how you cook them. We think they are delicious and were not the only ones. Eighty per cent of countries around the world eat insects in some form over 2 billion people and not because they have to but because theyre tasty. Im half Thai and I grew up a lot in south-east Asia, eating insects as a child.

He has a recipe for a delicious Thai-influenced mealworm butternut soup, for when my safe-for-human-consumption mealworms turn up. Nice and warmhearted for this time of year, he says. Sounds perfect; Im just wondering whether the rest of my family will agree.

That the yuck-factor is the big hurdle, says Giovanni Sogari, a social and consumer behaviour researcher at Parma University, who published a book on the subject of eating insects. Since the beginning of humankind we have been eating insects in parts of the world; right now there are 2,000 species considered to be edible. But of course in Europe, in the US, in the global north, consumers have this rejection towards insects, which is mainly due to a sense of disgust. Just because we dont consider them food, we are not willing to eat them.

Sogari says studies have shown that if you have previously been exposed to edible insects, on a holiday abroad perhaps, you are more likely to try them again. Also that people from northern European countries have a higher probability of acceptance than people from Mediterranean countries. Age is a factor too the elderly are less likely to experiment. If young people start to like it, then the market will grow, he says. He points to the increased popularity of sushi; if it can happen with raw fish, fish eggs, seaweed, who knows, it could happen with insects.

If I show you a picture of a scorpion and a picture of a lobster or some other crustacean, theyre not so different, he points out. But its still easier to feed people insects if theyre not recognisable. Mealworms can be made into flour, pasta, cupcakes, burgers, smoothies; Im wondering whether I should have started out with something less obviously maggoty.

Here they are though, mealworms for humans, fresh from the internet. Well, dried from the internet, and delivered to my door. And looking very much the same as the bird food. Tasting the same too ie, of not a lot. Yet. But Im going to turn them into Leo Taylors butternut soup, with an onion, garlic, a little green curry powder, coconut milk, stock, a splash of fish sauce, lime. Half of the mealworms, which I have roasted in the oven with a bit of red curry sauce because we dont have any Thai seasoning, get buzzed up with the soup; the rest are sprinkled on top with a little coriander and chilli.

You know what? Its actually not bad. Tangy. You wouldnt know there was anything in the soup that once wriggled, but think of all that lovely extra protein. And the garnish gives it a nice bit of crunch as well as novelty factor. I think Ill go lighter on the coconut next time if there is a next time. Lets see. Lunch!

Euuurgh! go the kids, aged six and eight. Yuk! What the No way! And worse. Mutiny, tantrums, tears and empty tummies. Too big a step perhaps, the sprinklies. Maybe I should have pretended they were little shrimps? To be fair, theyre not the most open-minded when it comes to food wont even eat fish if it looks too much like fish. We should have started with pasta, or burgers, or cupcakes. Or had more exciting holidays. Because it doesnt matter that Efsa says they are safe it seems one unadventurous European family isnt quite ready for mealworms.

See original here:
Grubs up! Mealworms are on the menu but are we ready for them? - The Guardian