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Side Effects COVID Has Had on Your Diet, According to Data | Eat This Not That – Eat This, Not That

Posted: January 3, 2021 at 3:53 pm

It's been a big year for change. With the COVID-19 lockdown, many of us have seen our lifestyles totally transform. Some people have been developing unhealthy habits, while others have been taking advantage of the time indoors to learn new cooking techniques and develop new at-home workout routines. Whatever 2020 has looked like for you, odds are, your life has faced a major shakeup since the start of March (and if it hasn't, you might want to consider taking this vitamin to keep your immune system healthy).

To learn more about how we've all responded to the dramatic changes we've seen in 2020, the International Food Information Council, a consumer research non-profit organization, has released its Year-End Survey that features "Consumer Insights from a Year Like No Other." IFIC's researchers interviewed 1,000 adults ages 18 and up between Dec. 3 and Dec. 5 about how their diets have evolved over the course of this wild year.

According to data gathered by the team, here are some of the ways your diet may have changed during the coronavirus lockdown. Plus, to learn how the virus itself can affect your eating, read this first-person account of how COVID-19 completely changed one woman's appetite.

Contrary to what you might expect, about a third of survey respondents reported that they've eaten healthier this year than last year, while only about a fifth of respondents said that their eating habits have become less healthy. Interestingly, women were more than twice as likely as men to say that their diets have become less healthy.

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According to the data, it's twice as likely that you tried new recipes this year rather than your cooking habits remained the same. In addition to trying new recipes, you may also be purchasing new cooking equipment and preparing more simple, straightforward meals than in previous years.

About 50% more people said they are drinking more caffeinated beverages in 2020 as opposed to those who said they're consuming less. Looks like many of us need a little extra coffee to get into the work from home mindset. But keep in mind, there are some potential side effects of drinking coffee every day, according to dietitians.

Many people in th survey reported paying more attention to whether their foods were natural, plant-based, and/or sustainably-sourced. On the other hand, less than a third of respondents said that they weren't paying any more attention to these labels than they were last year.

Of the respondents making New Year's resolutions, only 15% said that they were going to make a food or beverage resolution, while 85% said they weren't. Notably, men were 50% more likely than women to say that they are planning to make a food or beverage resolution. If this is you, here are the healthiest foods to kickstart your weight-loss journey, according to RDs.

Respondents were 77% more likely to report that they've been cooking more often with family members than to say that they've been cooking less often with family members. With so many of our routines thrown out of whack over the course of 2020, it's nice to know that at least the past 12 months brought some positive food changes to many of our lives.

For more, check out the worst weight loss tips of 2020, and protect yourself from COVID-19 by following these safe grocery shopping tips.

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Side Effects COVID Has Had on Your Diet, According to Data | Eat This Not That - Eat This, Not That

Dairy Industry Welcomes New Dietary Guidelines That Embrace Dairy’s Central Role in a Healthy Diet and Recommend More Dairy Consumption Across Key…

Posted: January 3, 2021 at 3:52 pm

WASHINGTON The International Dairy Foods Association, representing all segments in the U.S. dairy industry, applauded the release today of the 2020-2025 Dietary Guidelines for Americans affirming that dairy products will maintain their historically important role in federal nutrition recommendations, including recommending most Americans consume three servings of dairy each day.

The report was published today by the U.S. Departments of Agriculture and Health and Human Services after nearly two years of review, evaluation, and discussion by a committee of scientific and nutritional experts. For the first time, the 2020-2025 DGAs include recommendations for children younger than two years of age. These new recommendations make dairy foods an important part of a healthy diet for young children from 6 months to 24 months of age. From 12-23 months of age, the DGAs recommend higher fat versions of dairy compared to patterns for ages 2 and older, including whole milk.

The guidelines go on to make a key recommendation to American adolescents and adults to consume more fat-free and low-fat dairy as part of a healthy diet. Dairy provides 11 essential nutrients; however, as the guidelines note, dairy is an under consumed food category. Increasing consumption of dairy will contribute to meeting recommended intakes of protein, calcium, phosphorous, magnesium and vitamins A and D, according the Dietary Guidelines Advisory Committee. The report points out that about 90 percent of the U.S. population does not meet dairy recommendations and concludes that, Individuals should be encouraged to make shifts to increase the intake of vegetables, fruits, beans, whole grains, and dairy to move intakes of these under-consumed dietary components closer to recommendations.

The Dietary Guidelines confirm what the overwhelming body of science has been telling us for yearsthat dairy is one of the most nutritious foods available to people of all ages, said Michael Dykes, D.V.M., president and CEO of IDFA. So, pick up a glass of milk. Tear off the lid to your favorite yogurt. Cut off a piece of cheese. The scientists and experts agree that Americans need to consume more dairy to meet federal nutrition recommendations. We also applaud the federal government and the Dietary Guidelines Advisory Committee for making dairy central in new recommendations for children 6 through 24 months of age. Lets build on this report to make dairy central in the diets of all Americans once again.

Here are five important takeaways in the 2020-2025 DGAs for dairy:

The federal nutrition guidance affirms the unrivaled nutritional contributions made by dairy foods and reminds Americans that a healthy diet includes three daily servings of dairy. Cows milk is a source of eleven essential nutrients and is also a major source of three of the four under-consumed nutrients of public health concern. In fact, no other type of food or beverage provides the unique combination of nutrients that dairy contributes to the American diet, including protein, calcium, vitamin D, and potassium, and health benefits including better bone health and lower risk for type 2 diabetes and cardiovascular disease.

The 2020-2025 Dietary Guidelines for Americans will have a significant impact on the health and wellness of all Americans. Not only do the guidelines provide advice on the foods and beverages that help individuals develop a healthy diet, they also set the standards for federal nutrition programs like the National School Breakfast and Lunch Programs. Every five years, the Dietary Guidelines rely on the best science to advise Americans on building a wholesome, nutritious diet containing a range of foods and beverages. Once again, dairy foods are considered central in the diets of all Americans.

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The International Dairy Foods Association (IDFA), Washington, D.C., represents the nations dairy manufacturing and marketing industry, which supports more than 3 million jobs that generate $159 billion in wages and $620 billion in overall economic impact. IDFAs diverse membership ranges from multinational organizations to single-plant companies, from dairy companies and cooperatives to food retailers and suppliers, all on the cutting edge of innovation and sustainable business practices. Together, they represent 90 percent of the milk, cheese, ice cream, yogurt and cultured products, and dairy ingredients produced and marketed in the United States and sold throughout the world. Delicious, safe and nutritious, dairy foods offer unparalleled health and consumer benefits to people of all ages.

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Dairy Industry Welcomes New Dietary Guidelines That Embrace Dairy's Central Role in a Healthy Diet and Recommend More Dairy Consumption Across Key...

How Changing His Mindset and Diet Helped This Guy Lose 200 Pounds – menshealth.com

Posted: January 3, 2021 at 3:52 pm

In a recent episode of the transformation series Brand New Me, David Roden from Grand Rapids, Michigan shares the story of his weight loss journey, and how he went from the "funny fat kid" with low self-esteem to somebody who participates in bodybuilding competitions.

"By the time I was 18, a senior in high school, I weighed over 410 pounds," he says. While he had plenty of friends, he admits he would make jokes and assume a persona in order to hide how he really felt from the rest of the world, not to mention the health problems that were caused by an unhealthy diet, which included drinking up to 20 cans of soda each day.

"I was pre-diabetic, I had super high blood pressure," he says. "Not even my best friend knew how dark my situation was."

While he wanted to make a change, David says the prospect was intimidating. "The biggest thing for me was, the idea of looking at losing 250 pounds seemed so astronomically impossible, so I never really tried. I never really looked at myself and said 'hey, you need to change who you are.'"

That changed when he was 22 years old, and at college: "I made the decision to really live an accountable life... I've never looked back." While changing his lifestyle and his relationship with food was hard at first, David's mindset began to change after he lost 50 pounds, and his goal seemed more achievable. He then went on to lose 150 pounds, by eating healthier and working out between 5 and 7 times a week.

Such drastic weight loss meant that David was left with an excessive amount of loose skin, which he opted to have removed via surgery. "For me, it felt like a chapter-ending decision," he explains.

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To celebrate his new active lifestyle, he then started competing in physique shows. "I just wanted to do something different," he says. "400-pound David couldn't even fathom losing 15 pounds, and I did a bodybuilding show. It was a new challenge... When you push your limit, what you think you can do, and you push beyond what you think is failure, the brain just goes 'I'm a champion, I can do anything.'"

David's advice for anyone who might be at the start of their own fitness or weight loss journey is to not let the "big picture" put you off making changes. "Don't overcomplicate it," he says. "These things aren't astronomically big decisions, it's about committing to the small actions every day."

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New dietary guidelines include infants for first time, suggests adults cut sugar and alcohol consumption – KX NEWS

Posted: January 3, 2021 at 3:52 pm

Twice a decade, the federal government offers new, science-based tips on what officials consider living a healthy life.

For the first time, the five year guideline includes infants.

Experts are now advising parents to introduce peanuts and eggs in the first year of life to help reduce the chance of allergies to these foods.

They also recommend avoiding added sugar during the first two years.

We spoke to a dietician who says its never too early to start your child on a healthy diet.

We think, oh kids can eat whatever and I need to follow a more healthy eating plan. But what we consume in food and beverage when we are younger affects us throughout life. And if we havent been making good choices early on, we might say its too late why try, said Trinity Health dietician, Kayla Cole.

The new report also has suggestions for men and women regarding alcohol consumption.

The previous report recommended adults to drink, quote, in moderation.

But now scientists are putting a number on how many cocktails you should have.

Cole added, There are benefits to alcohol, like heart health and then there also risks for increase risk of cancer and those types of things. But the recommendation is two or less a day for a man and one or less for women a day.

Cole says before making any changes to your diet or your children, you should always contact your health provider.

You can find the 2020-2025 guidelines by clicking, HERE.

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New dietary guidelines include infants for first time, suggests adults cut sugar and alcohol consumption - KX NEWS

Global Weight Loss Diet Market Insights 2020 by Top Regions, Top Manufacturers, Type and Application – LionLowdown

Posted: January 3, 2021 at 3:52 pm

Research ScopeThis report researches the worldwide Weight Loss Diet market size (value, capacity, production and consumption) in key regions like United States, Europe, China, Japan and other regions.This study categorizes the global Weight Loss Diet breakdown data by manufacturers, region, type and application, also analyzes the market status, market share, growth rate, future trends, market drivers, opportunities and challenges, risks, sales channels, distributors.Global Weight Loss Diet market size will increase to xx million US$ by 2025, from xx million US$ in 2019, growing at a CAGR of xx% during 2019-2025.Global Major Manufacturers of Weight Loss Diet Breakdown Data, including:Atkins Nutritionals (US)Herbalife (US)Nutrisystem (US)Ethicon (US)Covidien (US)Apollo Endosurgery (US)Brunswick (US)Amer Sports (Finland)Johnson Health Technology (Taiwan)Technogym (Italy)Weight Watchers (US)Jenny Craig (US)VLCC Healthcare (India)Slimming World (UK)The Golds Gym (US)Global Sales Breakdown Data of Weight Loss Diet by Type basis, including:Meal ReplacementsLow-calorie SweetenersLow-calorie FoodOrganic FoodDiet Soft DrinksHerbal TeaSlimming WaterOthersGlobal Consumption Breakdown Data of Weight Loss Diet by Application, including:Fitness CentersSlimming CentersConsulting ServicesOnline Weight Loss Programs

FOR MORE DETAILS : https://www.openpr.com/news/2171965/weight-loss-diet-2020-global-market-key-players-atkin

Global Weight Loss Diet Consumption Breakdown Data by Region, including:North AmericaUnited StatesCanadaMexicoAsia-PacificChinaJapanKoreaIndiaSoutheast AsiaAustraliaChina TaiwanRest of Asia-PacificEuropeGermanyUKFranceItalyRussiaSpainBeneluxRest of EuropeSouth AmericaBrazilArgentinaColombiaChileRest of South AmericaMiddle East & AfricaSaudi ArabiaTurkeyEgypt

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South AfricaRest of Middle East & AfricaReporting PeriodHistoria Year 2014-2019Base Year 2019Estimated Year 2020EForecast Year 2021F-2025FChapters Follows:Chapter 1: describing Weight Loss Diet product scope, industry environment, market trends, market influence factor and market risks, marketing strategy to increase market position.Chapter 2: describing Weight Loss Diet competitive situation, and position in the world.Chapter 3: describing the top player of Weight Loss Diet market size and global market share of Weight Loss Diet from 2017 to 2019.Chapter 4: describing North America Weight Loss Diet, with market size, key players, major counties.Chapter 5: describing Europe Weight Loss Diet, with market size, key players, major counties.Chapter 6: describing Asia-Pacific Weight Loss Diet, with market size, key players, major counties.Chapter 7: describing South America Weight Loss Diet, with market size, key players, major counties.Chapter 8: describing Middle East & Africa Weight Loss Diet, with market size, key players, major counties.Chapter 9: describing Weight Loss Diet breakdown data by type, from 2014 to 2019.Chapter 10: describing Weight Loss Diet breakdown data by application, from 2014 to 2019; and Weight Loss Diet Downstream Customers Analysis.Chapter 11: describing Weight Loss Diet market dynamics and channel analysis.Chapter 12: describing Weight Loss Diet market forecast, by regions, type and application, from 2019 to 2025.Chapter 13: describing Weight Loss Diet research findings and conclusion.

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Diet Soda and Weight Loss – Is it Bad or Good? – menshealth.com

Posted: January 3, 2021 at 3:52 pm

Soda kind of deserves its bad reputation.

Pop is loaded with sugar, which is high in calories. As you know, a diet that is high in calories can contribute to weight gain. And weight gain can lead to a whole host of particularly thorny health challenges (diabetes and heart disease, just to name two of the many).

But diet soda contains no sugar and so it also contains no calories. Surely diet soda, which is just a mix of carbonated water, artificial sweeteners, and some coloring agents isn't that bad for you, right?

In fact, diet soda seems like a great alternative to regular old pop, because all those numbers on the nutritional label read zerono calories, carbs, or sugar.

At face value, that argument seems solid: You get enjoy the flavor of soda without all the dangers of soda. Plus, just how different is diet soda compared to seltzer? Both are no-calorie and no-sugar.

Except that the truth is a little more complicated than just the absence of calories and sugar. Whats worth considering, experts say, is that the sweetness of artificial sugarwhich is far, far sweeter than the flavoring of any seltzer optionmight be toying with your taste buds.

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Plus, theres the whole issue of what you should probably be drinking instead of diet soda for weight lossand your general overall health.

And according to some dietitians, it turns out the diet soda may not be as healthy and good for your waistline after all. Heres what dietitian Ilyse Schapiro, M.S., R.D., has to say about it.

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Diet soda is a zero-calorie, sugar-free version of a carbonated beverages. For example: to give the diet soda its classic sweet taste, Diet Coke contains aspartame and Splenda, both of which are artificial sweeteners, which contain no actual sugar or calories.

That said, artificial sweeteners can be between 200 to 600 times sweeter than table sugar, says Schapiro. So while diet soda is calorie[ and sugar-free, it can still taste sugary.

While scientific evidence has not yet confirmed a direct link between diet soda or artificial sweeteners and weight gain, there may be some indirect associations.

Consumption of these non-nutritive sweeteners and others, such as acesulfame K and saccharin, have been linked to heightened sugar cravings, weight gain, higher BMI's, metabolic syndrome, and cardiovascular disease, and increased risk for developing Type 2 Diabetes, Schapiro says. Yet, it is unclear whether diet soda is the sole cause of these negative effects, she adds.

These hyper-palatable sweeteners can disrupt and over-stimulate your sugar receptors, says Schapiro, and, as a result, diet soda drinkers may experience heightened sugar cravings and choose less nutritious foods.

Even though diet soda doesn't have sugar or calories, it does still contain phosphorus, which if consumed in excess, may lead to deterioration of bone density with age and heighten risk of osteoporosis. (Yes, even in men!) Of course this doesnt mean much if you have one or two, but if diet soda is your jam and youre drinking them like water, they surely add up.

Just one 12 oz. can of Diet Coke contains 27 mg of phosphorus, so chugging a few cans a day is not recommended, she says. Plus, drinking Diet Coke can cause bloating since gas is added to this beverage to create bubbles and carbonation, she adds.

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A Man, A Pan, A Plan: 100 Delicious & Nutritious One-Pan Recipes You Can Make Right Now!: A Cookbook

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Due to its carbonation and artificial sweetener content, drinking diet soda can cause gas, bloating, upset stomach, and water retention. These factors can reduce the number of healthy bacteria in the gut and alter the microbiome, she says. (And that can make it seem like youre gaining weight tooor at least retaining water, getting sick and not dropping those pounds.)

Whats more, there are no nutrients, so youre not doing your body any favors that might aid in weight loss efforts Although [diet soda] holds virtually no calories and the research on its health effects are conflicting, this popular drink holds no nutritional value to your overall diet, she says.

If youre a regular soda drinker, opt for unsweetened seltzer instead. This sparkling beverage will still give you bubbles and no calories, but without the artificial flavors or potentially harmful additives, she suggests.

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Warren Buffett’s Diet Involves 5 Coca-Colas and Ice Cream ‘I Eat Like a 6-Year-Old’ – Showbiz Cheat Sheet

Posted: January 3, 2021 at 3:52 pm

Warren Buffett is an investor and tycoon who is one of the most successful businessmen in the world. As a man who has made millions through his smart investment deals, Buffett is undoubtedly brilliant. Every year, Buffett does speaking gigs and interviews where he shares his tips and ideas with others who wish to emulate his success.

Still, when it comes to his diet, it is unlikely that many people would want to follow his example. In a 2015 interview, Buffett revealed that he follows a surprisingly unhealthy diet, eating habits that Buffett himself described as similar to those of a 6-year-old.

RELATED: Warren Buffets Appearance on The Office Was Hilariously Ironic

Buffett was born in Nebraska in 1930. As a young man, he developed an interest in business and investing, and by the time he was a teenager, he had attended several high-profile business schools, learning the skills that would eventually take him far.

After attending the New York Institute of Finance, Buffett created Buffett Partnership, Ltd in 1956, followed by the acquisition of a textile manufacturing firm called Berkshire Hathaway.

Berkshire Hathaway ended up making Buffett a billionaire, and to this day, he remains the chairman and CEO of the company. He is one of the wealthiest people in the world, but in spite of his incredible success, he is known as a philanthropist.

Buffett has pledged to give away 99 percent of his fortune to philanthropic causes, along with fellow billionaires like Bill Gates. At the age of 90, Buffett remains active in the business world.

In spite of his incredible wealth, Buffett is known for his frugality. As he explained in 2014, My life couldnt be happier. In fact, itd be worse if I had six or eight houses. So, I have everything I need to have, and I dont need any more.

Most notoriously, Buffett likes to have a very simple, cheap breakfast every morning, which reportedly consists of a sausage, egg, and cheese muffin from McDonalds.

Buffett doesnt live in an extravagant compound, like many wealthy people. In fact, he lives in the same house that he has owned since 1958, a five-bedroom home located in central Omaha, close to the same area where he grew up.

Buffett tends to avoid technology and reportedly shuns computers and smartphones. He likes to expand his mind instead, preferring to read or play bridge. When it comes to his daily diet, Buffett also keeps it simple.

In 2015, Buffett opened up about his bizarre diet and how he manages to stay healthy even in his golden years. As Buffett told Fortune magazine, he likes to drink around five Coca-Colas each day, several bowls of ice cream, and overall eats like a 6-year-old.

Theres a method to his diet, however. Buffett explained: I checked the actuarial tables, and the lowest death rate is among 6-year-olds. So I decided to eat like a 6-year-old. Its the safest course I can take.

In the same interview, Buffett stated: Im one-quarter Coca-Cola. If I eat 2,700 calories a day, a quarter of that is Coca-Cola. I drink at least five 12-ounce servings. I do it every day. Clearly, the billionaire and investment genius believe that his diet is keeping him healthy and thriving, and while it certainly works for him, it is probably not recommended for others to follow Buffetts diet tips even if his business ideas and recommendations are definitely worth exploring.

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Ditch diet culture and embrace intuitive eating for a healthier body and mind, says nutritionist Laura Thomas – iNews

Posted: January 3, 2021 at 3:52 pm

Nothing gives Laura Thomas more pleasure than watching her six-month-old son, Avery, eat his dinner. Last night he was demolishing some sweet potato, a few bits of cauliflower and some tofu, she says. Then he started gnawing on my piece of toast. It gives me such joy.

Registered nutritionist Thomas holds up Avery as an example of intuitive eating. He eats with happiness and satisfaction. Its a default for babies and children. But as we get older many of us lose this spontaneity. Food starts to have a moral value: this salad is good, and you have eaten badly, you have fallen off the wagon. My aim is to get rid of the wagon.

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Thomass new book, How To Just Eat It: A Step-By-Step Guide to Escaping Diets and Finding Food Freedom is a fascinating look at the principle of eating without guilt and shame. Its also filled with quizzes, work-sheets and the thoughts of fellow nutritional academics.

We are taught by doctors and the media that health is equivalent to weight, she tells i. We go to great lengths to stay a particular size. But its very difficult to lose weight and keep it off. Even if you manage that, its not a guarantee your health will get better. There are, however, things an individual can do to improve their health that dont involve weight loss.

Thomas was born in Aberdeen and studied for her PhD in Nutritional Science in Texas. Like many people with a special interest in nutrition, I had my own struggles with food, she says. In my late teens and early 20s I used to restrict my eating, then have a blow-out. I oscillated to extremes. But this is typical of many peoples experiences.

In Thomas clinic, the London Centre For Intuitive Eating, about a third of clients have fully fledged eating disorders, such as anorexia or bulimia. But rest suffer from have what she calls disordered eating.

Eighty to 90 per cent of their headspace is filled with what they are going to eat (or not), and when they are going to exercise, she says. In my clinical experience, some women in their 50s and 60s have lived their whole lives in diet culture. Diet culture destroys our relationship with our food and our bodies.

We overthink every food choice, we have to earn or make up for everything that passes our lips, and treat food and exercise like a maths equation rather than something that enhances our lives.

Practise food neutrality

Remove judgment from the way you refer to food. Its not good or bad. Call it by its name: snack, dessert or cheese, salad.

Notice when you are judging yourself

What does your inner dialogue sound like? Reframe it compassionately. For example, instead of saying: this biscuit is bad for me, tell yourself: Im going to satisfy my craving so I can get on with my day.

Have a funeral for your Fitbit

and smash up the scales. Technology gives you external information based on an algorithm that knows nothing about your body. Instead, trust your eating intuition.

Dieting is anathema to Thomas, who views it under the umbrella of disordered eating. Diets dont work for the vast majority of people, she says. Eighty per cent of dieters will regain their weight within two to five years, unless they adopt another disordered approach. We need an alternative.

And so she has written How To Just Eat It, encompassing subjects such as Breaking up with Diet Culture, Understanding Emotional Eating, and Letting Go of Food Rules.

The science is young on intuitive eating, though encouraging preliminary studies show it lowers the risk of cardiovascular disease, reduces bad LDL cholesterol and improves blood pressure and blood glucose control, says Thomas. But health is multi-factorial: its not just physical health. We have to think about our body image, self-care, and higher positive self-regard.

Food is food. When we imbue it with moral value, it dictates how we feel about ourselves. Food can and should bring pleasure, joy, and comfort, rather than food worry, and body hate.

Thomas insists that he process of intuitive eating isnt just a case of eat whatever, its fine. Theres work to be done, she says. My mission is to help people rebuild trust in themselves to make choices about what, when, and how much they eat. No diet plans, no fads just their own inner food GPS.

How To Just Eat It: A Step-By-Step Guide to Escaping Diets and Finding Food Freedom (Bluebird, 14.99) is published on 7 January

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Ditch diet culture and embrace intuitive eating for a healthier body and mind, says nutritionist Laura Thomas - iNews

What is a plant-based diet; how to have a younger RealAge – The Union Leader

Posted: January 3, 2021 at 3:52 pm

DEAR DOCS: You keep saying we should eat a plant-based diet, but what does that mean exactly if I still eat meat?

DEAR JOSE: Great question! A plant-based diet is one in which most of your nutrients come from a wide variety of colorful plants that add up to around seven to nine servings a day. Animal-based foods are complements to that and are limited to animal proteins that are lean or contain healthy fats, like salmon, sea trout and skinless poultry.

We want you to understand you can get high-quality protein from plant sources such as legumes (beans), nuts, leafy greens, cruciferous vegetables like broccoli, and 100% whole grains.

But, and there is always a but, if the plants you eat are fried, sugared, breaded or cream-sauced, theyre missing the mark. They become as damaging to your heart, brain and body as red and processed meats.

An example of a healthy plant-based diet would be a half cup of berries on oatmeal with soy/oat/almond milk in the morning, a mid-morning snack of an orange and a handful of walnuts, a lunch that includes a salad (maybe arugula, half an avocado, cherry tomatoes and sliced carrots with a lemon/lime and olive oil dressing) and a 6-ounce salmon burger along with a cup of quinoa, teff or brown rice.

Then dinner is lighter fare (before 7 oclock), with 3 ounces of broiled chicken breast with a lemon/caper/olive oil marinade and a side of 3 cups (raw) steamed spinach or baby kale with onions, garlic, mushrooms and olive oil and a cup of black beans.

Dessert is a 1/2 cup of strawberries with 1 ounce of dark chocolate. That delivers 1.5 servings of fruit, around seven servings of veggies, plus two servings of whole grains and around 34g of protein from salmon, 26g from chicken breast, 16g from beans. The nuts, veggies, dark chocolate and plant milks add in healthy fats, more protein, fiber, essential nutrients and yum!

DEAR DOCS: Im worried about my mom, who is only 66. She seems like shes becoming a grumpy old lady, pessimistic, uninterested in new ideas. What can I do to help her have a younger outlook on her life?

JayCee M., Memphis, Tenn.

DEAR JAYCEE: Just as you can have a RealAge that is older or younger than your chronological age, depending on your physical fitness and overall health, you can have a psychological RealAge that is older or younger than what is commonly associated with healthy mental and emotional norms for your age.

And just as an older RealAge is a sign that you are at risk for decreased longevity, premature physical challenges and chronic diseases, an older psychological RealAge sets you up for diminished happiness, interest and interaction, which studies show also lead to poorer health and decreased longevity. Attitude, just like blood pressure, is a true marker of overall health.

First, if you think this is significant depression, help your mom find an in-person or online therapist to help her sort out her feelings. Therapy can boost the effectiveness of the self-help tools that can significantly lower her psychological RealAge daily physical activity, community involvement, contacting friends, writing gratitude notes or keeping a gratitude journal, engaging in learning new things, helping others and upgrading nutrition by eliminating red and processed meats, added sugars and empty calories.

Your mom might like to take a new quiz that measures psychological age at https://app.young.ai/psychoage. It was developed using social and behavioral data from the Midlife in the United States study by researchers from California and China. But whatever it says, we can tell you that if she signs up for online classes, Zooms with her friends frequently, makes sure she is getting exercise and tries the healthful, super-tasty recipes from Dr. Mikes What to Eat When cookbook, youll see her mood and tude become younger, along with her health.

Mehmet Oz, M.D., is host of The Dr. Oz Show, and Mike Roizen, M.D., is chief wellness officer emeritus at Cleveland Clinic. Email your health and wellness questions to Dr. Oz and Dr. Roizen at youdocsdaily@sharecare.com.

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What is a plant-based diet; how to have a younger RealAge - The Union Leader

‘Thyroid Diet’: What’s the Evidence? – Medscape

Posted: January 3, 2021 at 3:52 pm

A new year is upon us, and despite the challenges we've had to face over the past several months, there appears to be light at the end of the tunnel. Now more than ever, people are looking for ways to optimize their health, and those with thyroid conditions are no exception.

Patients will often inquire about a "thyroid diet": dietary changes they can make, supplements they can take, or toxins they can avoid to treat or reverse their thyroid disease. How can I improve symptoms of hypothyroidism beyond traditional medical therapy? How can I lower serum thyroid autoantibody titers? How much of this food or supplement would be too much for my thyroid?

Truth be told, there is a lot of information out there that may sound compelling. However, the evidence is usually low quality and therefore is less than ideal as a basis for clinical recommendations. Here, we will discuss the most popular nutritional topics related to thyroid disease.

Thyroid hormone production requires adequate levels of circulating iodide taken in through the diet or in supplements. Insufficient iodine places an individual at risk of developing or worsening hypothyroidism. The Institute of Medicine of the National Academies recommends that adults take in 150 g of iodine per day, whereas pregnant and lactating women are advised higher amounts (220 g/d and 290 g/d, respectively).

Common dietary sources of iodine include iodized salt, seafood (including seaweed and fish), and some breads and grains. It is important to note that sea salt, despite the name, does not naturally contain iodine.

Iodine is not required to be labeled on food packaging in the United States, so dietary sources may be difficult to identify. And even though iodine levels can be measured in a person's urine or blood, doing so is not particularly useful because the levels reflect iodine content from only the past few days. Fortunately, most of the United States is considered iodine sufficient.

Some individuals with dietary restrictions may be at risk for low iodine. Recommending an iodine supplement of 150 g/d is particularly relevant for women who are considering pregnancy; already pregnant; or postpartum and breastfeeding, when iodine needs are greater.

Tablets labeled "iodine for thyroid health" are commonly available without a prescription and may contain several hundredfold the daily recommended amount of iodine in just a single dose. Other products labeled "for thyroid support" contain spirulina or kelp, which naturally contain iodine but in varying amounts that may potentially be excessive.

Taking in too much iodine may cause the thyroid to shut off as a result of the excess iodine (iodine-induced hypothyroidism) or to make excess thyroid hormone (iodine-induced hyperthyroidism). There is also evidence that chronic iodine excess may induce autoimmune thyroiditis, because iodinated thyroglobulin is immunogenic. For these reasons, the American Thyroid Association recommends avoiding supplements containing >500 g of iodine per daily dose.

The term "goitrogen" refers to any substance that can produce goiter or an enlarged thyroid gland. Goitrogenic substances include those that decrease the amount of available iodine to the thyroid and those that inhibit any of the other components of normal thyroid hormone production. The most common examples of goitrogens in the diet are cruciferous vegetables and soy products.

Cruciferous vegetables are defined as those in the Brassica genus and include broccoli, cabbage, Brussels sprouts, kale, turnips, cauliflower, collard greens, and bok choy. They are rich in glucosinolates and other substances that interfere with various steps in the thyroid hormone synthesis pathway. Eating cruciferous vegetables in healthy amounts certainly has its benefits, but too much and on a chronic basis may lead to or exacerbate hypothyroidism.

So how much is too much? Data on the amount of cruciferous vegetable intake needed to adversely affect thyroid function are extremely limited. In a study of euthyroid volunteers who ingested commercial kale juice twice per day for 7 days, mean 6-hour thyroid radioiodine uptake decreased by 2.52% compared with baseline values, but serum thyroid function tests were unchanged.

In an extreme example, a case report described the development of myxedema coma in an 88-year-old Chinese woman who consumed 1.0-1.5 kg of raw bok choy daily for several months in an attempt to improve her diabetes control.

More recently, however, a randomized clinical trial of euthyroid participants who ingested a broccoli sprout beverage for 12 weeks showed no changes in their serum thyroid function tests, thyroglobulin levels, or thyroid autoimmunity status compared with those in the placebo group.

So how might one address patients' questions about whether to avoid eating cruciferous vegetables? We tell both euthyroid and hypothyroid patients that although older data have suggested that frequent intake of large amounts of cruciferous vegetables may decrease thyroid hormone production, more recent clinical studies affirm that there is absolutely no need to completely stop eating these healthy foods.

Common sense is important on this topic. We advise a well-balanced diet, one that includes cruciferous vegetables in reasonable amounts. The problem is that there is little evidence of what is "reasonable" with regard to cruciferous vegetable consumption and thyroid health.

Dietary soy products, including soy milk, tofu, soy sauce, tempeh, and miso, contain isoflavones polyphenolic compounds also classified as phytoestrogens for their estrogen-like effects. Because isoflavones can inhibit the action of thyroid peroxidase, which is required for thyroid hormone synthesis, it has been proposed that dietary soy intake may increase the risk for hypothyroidism. Similarly, it is possible that a higher dose of thyroid hormone replacement may be required in patients being treated for hypothyroidism who consume high amounts of soy.

But what does the bulk of the scientific evidence show? In euthyroid individuals living in iodine-replete areas, consumption of normal amounts of soy probably has very little, if any, adverse effects on serum thyroid function. High consumption of soy among both euthyroid and subclinically hypothyroid individuals has been correlated with only minor elevations in serum thyroid-stimulating hormone (TSH)levels; there were no changes in free thyroid hormone levels.

An exception is soy-based infant formula fed to neonates with congenital hypothyroidism. An increase in the dose of levothyroxine may be required to adequately address their thyroid hormone needs.

In general, we advise our adult patients that a reasonable, normal amount of soy consumption is generally safe. There is no reason to avoid soy altogether if a patient with hypothyroidism is being treated with thyroid hormone replacement medication.

Selenium. Selenium is a micronutrient important for thyroid hormone metabolism. The US recommended daily allowance for selenium in men and nonpregnant, nonlactating women is 55 g. The richest dietary sources of selenium are seafood and organ meats. Typical sources in the US diet are breads, grains, meat, poultry, fish, and eggs.

The tolerable upper intake level for selenium is 400 g/d.Although selenium toxicity is not commonly encountered in routine clinical practice, symptoms of excessive intake include nausea; nail discoloration, brittleness, and loss; hair loss; fatigue; irritability; and foul breath (often described as "garlic breath").

The majority of data on selenium and thyroid disease are regarding chronic autoimmune thyroiditis. Some studies have suggested that selenium supplementation in autoimmune thyroid disease may be beneficial, because low levels have been associated with increased risks for goiter and thyroid nodules. However, although taking selenium can decrease serum thyroid autoantibody titers over the short term, it remains unclear whether these antibody reductions correlate with the long-term maintenance of normal thyroid function or with decreased adverse obstetric outcomes in pregnant women with serum thyroid antibody positivity.

We don't generally recommend selenium supplementation to our patients for the sole purpose of benefiting thyroid dysfunction or thyroid autoimmunity. One exception, however, is in patients with mild Graves ophthalmopathy. In this population, selenium supplementation can improve quality of life and the course of eye disease. The European Thyroid Association/European Group on Graves' Orbitopathy recommends 200 mg daily as a 6-month course for such patients.

Zinc, copper, and magnesium. The roles of zinc, copper, and magnesium in thyroid hormone synthesis and metabolism are unfortunately less well defined. Serum levels of zinc, copper, and selenium have been inconsistently associated with free or total serum thyroid hormone levels, but a meta-analysis suggested a relationship between levels of selenium, copper, and magnesium with thyroid cancer. Given the available evidence, we advise that supplementation of these trace minerals solely for the purpose of promoting thyroid function is unsupported.

Fluoride. Fluoride is found naturally in the environment or artificially in public drinking water (added for prevention of dental caries). It is also present in such products as tea, processed foods, dental products, supplements, and foods sprayed with fluoride-containing pesticides.

Animal studies dating back to the 1970s have described reductions in serum thyroid hormone levels due to fluoride exposure, although a clear mechanism has not been established. In humans, studies examining the relationship between fluoride exposure and hypothyroidism have shown conflicting results. A more recent population-based study described a mild increase in serum TSH levels among iodine-deficient adults with higher levels of urinary fluoride.

Whether these findings are clinically relevant remains unclear in the absence rigorous clinical studies. On the basis of the available observational data, it is difficult to determine what degree of fluoride exposure may adversely affect thyroid health.

Finally, popular in the functional medicine community are such interventions as gluten-free diets; sugar-free diets; and probiotics for promoting thyroid health and treating "leaky gut syndrome," the theory that increased intestinal permeability leads to various diseases. Do we have data to back up these recommendations?

Gluten-free diet. Good evidence supports the relationship between celiac disease and autoimmune thyroid disease. This is expected, given the known increased risk for another autoimmune disorder when one has already been diagnosed with a first.

A meta-analysis of nearly 95,000 patients showed a threefold increase in thyroid disease (in particular, Hashimoto thyroiditis) among those with celiac disease compared with control participants who did not have celiac disease. Thus, some have proposed screening patients with autoimmune thyroid disease for celiac disease and vice versa a reasonable consideration, particularly when there are suggestive symptoms of the other condition.

Of course, this then leads us to wonder: What is the effect of a gluten-free diet on thyroid autoimmunity, a risk factor for thyroid dysfunction? Can staying away from gluten decrease the risk of developing Hashimoto thyroiditis in those with celiac disease?

There are some limited studies on this topic. One small study showed decreased serum thyroid antibody titers but no change in serum TSH or thyroid hormone levels among participants with Hashimoto thyroiditis who followed a gluten-free diet for 6 months. In contrast, another study of patients with celiac disease showed no effect of a gluten-free diet on serum thyroid function tests, serum thyroid antibodies, or thyroid ultrasound findings after 1 year on the diet.

It is challenging to advise patients on the basis of these small observational studies with inconsistent results. At present, there are no data on whether maintaining a gluten-free diet in the absence of celiac disease plays a role in the health of patients with or without established thyroid disease.

Other eating patterns. Unfortunately, there are no rigorous data regarding whether "leaky gut syndrome," a sugar-free diet, or use of probiotics influences the thyroid. A recent study exploring differences in food consumption patterns between patients with and those without Hashimoto thyroiditis found that patients with Hashimoto thyroiditis tended to eat more animal fat and processed meat, whereas those without this condition tended to eat more red meat, whole grains, and plant oils. The clinical significance of the self-reported dietary trends among these groups remains unclear. Further studies are needed to investigate whether there is a link between these eating patterns and thyroid autoimmunity.

Coffee, tea, and alcohol appear to have no effect on thyroid cancer risk, although coffee decreases the absorption of oral levothyroxine in individuals being treated for hypothyroidism.

The potential benefit of vitamin D as a preventive or therapeutic agent for various thyroid diseases remains unclear.

So where does this leave us? We must have frank conversations with our patients, acknowledging that the relationships among thyroid disease, diet, and nutritional supplements are complex. Certainly, much remains to be better understood through continued research.

In the meantime, the following recommendations are safe and supported by sound data: 150 g of iodine daily in those with dietary restrictions or who are considering pregnancy, currently pregnant, or breastfeeding; not avoiding cruciferous vegetables or soy in adults, if consumed in reasonable amounts; and consulting a healthcare professional about thyroid eye disease, for which selenium might be of benefit. It is appropriate to advise patients that other commonly touted therapies for thyroid health are less supported, with quite limited and inconsistent data.

Angela M. Leung, MD, MSc, is an endocrinologist at UCLA Health and the VA Greater Los Angeles Healthcare System and an associate professor of medicine in the Division of Endocrinology, Diabetes, and Metabolism at the UCLA David Geffen School of Medicine. She speaks on the topics of iodine nutrition, environmental thyroid toxicants, thyroid nodules, and thyroid cancer and serves on the Medscape Endocrinology advisory board.

Gonzalo J. Acosta, MD, is an endocrinology fellow at UCLA Health and the VA Greater Los Angeles Healthcare System.

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Excerpt from:
'Thyroid Diet': What's the Evidence? - Medscape


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