The younger generation (late 20s and early 30s) tend to choose beverages such as sparkling water, green tea and kombucha over sugary drinks like soda. And instead of buying groceries at big box or multipurpose stores such as Walmart or Costco, they look for more specialized grocers such as Trader Joe's and Whole Foods, which sell options that are more ethically sourced and contain less processed ingredients, according to a study of 12.5 million millennial social media posts by CBD Marketing.

As you begin your nutritional and weight-loss journey in 2021, consider experimenting with new ingredients and cooking methods that will prevent you from getting bored with your food intake. To get you started, we asked nutrition experts about nine foods from a definitive list of60 millennial foodsby Buzzfeed, a website that reaches nearly 83 percent of millennials, according to Nielsen Holdings.

1. Avocado toast, perhaps the most obvious millennial food because it appears on restaurant menus and is a staple of weekend brunch, can make for a nutritious breakfast, lunch, dinner or snack. Avocados are a good source of monounsaturated fatty acids, which are heart healthy and serve as a good fat replacement for butter. The fruit (yes, avocados are a fruit) also contains 10 to 11 grams of fiber per avocado, said VanBeber.

"Pairing a third of an avocado with one slice of 100 percent whole grain bread can provide between 15 to 20 percent of daily fiber needs for adults over 50 years of age, said Elizabeth Spencer, a registered dietitian at Northwestern Medicine Center DuPage Hospital in Winfield, Illinois.

However, be watchful. One medium avocado packs between 250 and 300 calories, so it may be too many calories for a meal or snack, especially when combined with other food items. Older adults often need fewer calories and higher amounts of specific vitamins, minerals and protein, she added.

2. Caulifloweris a vegetable common to many household crispers that has taken on new popularity as a carb replacement in the form of cauliflower crust and rice. For those looking for a savory alternative, there are also versions of cauliflower wings and cauliflower steak. These are lower in calories and carbohydrates than their starchy meaty counterparts and, obviously, work for vegans and vegetarians.

"Replacing rice with riced cauliflower or wheat in pizza crust with cauliflower can significantly cut down on carbs while retaining fiber, leading to feelings of fullness, as well as increasing daily veggie servings, said Spencer. Cauliflower is also a rich source of choline, which aids in muscle movement, metabolism, and nervous system and brain health. So, clearly, it's good for people of all ages.

However, cauliflower pizza and snack foods don't pass as healthy when combined with piles of cheese and pepperoni, which can increase calories and bring up levels of sodium.

"As with other processed foods, the best rule to follow is fewest ingredients is best,' said Maxine Smith, a registered dietitian with Cleveland Clinic's Center for Human Nutrition in Ohio.

3. Kalehas been a darling of leafy green lovers for years now. It provides nutrients that are important for healthy bones, heart, brain and the gut, says Smith.

It is versatile and can be used in salads and soups, or cooked as a side dish on its own. Most recently, millennials have transformed the ingredient into kale chips, burrito wraps, and juice another great way to cut the carbs.

However, because it is a cruciferous vegetable (meaning that it contains a sugar called raffinose) it often is left undigested in the gut until bacteria ferments it, leading to gas and bloating, said Spencer. Cooking kale may alleviate the problem.

"Kale also contains a high amount of vitamin K, which helps our blood clot, said Spencer. Older adults on blood thinners should be mindful of their vitamin K intake and work with their doctor and registered dietitian to safely fit kale into a healthful eating pattern."

Read more here:
Is 2021 the Year to Eat Like a Millennial? - AARP

Nature has blessed us with a lot of immunity-boosters and giloy is one of them.

Owing to the pandemic, the demand for giloy also rose potentially and for good reason- from boosting immunity to promoting weight loss and keeping the skin young and healthy, Guduchi giloy, as it is known by its Ayurvedic name is one powerful antidote to ailments and illnesses. Extensively found in India, Giloy root and powder have been extensively used since ages to treat and prevent infections, finds mentions in ancient texts as well. In fact, according to Ayurvedic beliefs, it is one of the three 'Amrit' plants or works as an anti-mortality drug which contains natural healing properties.

With a slightly bitter taste, the stem of the Giloy plant is said to have potent nutritional benefits. The roots and leaves also promise numerous benefits and alleviate health problems. We explain to you some of the best, helpful benefits of consuming the wonderful herb regularly, and the best ways to have it:

1. Works as an excellent fever reliever

If you are looking for a natural way to bring your fever down, look no further than giloy. Both Ayurveda and modern science support the working of Giloy in bringing down the temperature and cooling the body down, particularly in chronic, recurrent cases.

Since Giloy has antipyretic and anti-inflammatory properties in it, it helps to boost immunity, act down on inflammation (which results in a fever or spiked up the temperature) and reduces body heat. Ayurveda also suggests that Giloy works to remove the toxic 'Ama' in the body, which is caused by improper digestion or consumption of unsuited foreign particles.

Thus, by keeping toxins away and regulating body temperature, Giloy works to keep inflammation levels under control and keep a person healthy. Drinking Giloy twice a day can help fight fever when you are battling an infection. It can also suit kids who do not like taking medicines.

2. Vitalizer for the heart and the body

People who are disturbed by problems of chronic fatigue and exhaustion are often advised to add supplements like giloy to their diet plan. Giloy is wonderful for your heart and works to revitalize the entire body. It reduces stress levels, fights toxins, alleviates anxiety and its soothing properties can calm the body down.

You will be surprised to learn that frequent consumption of a powerful natural herb like Giloy can also boost mental power, memory and cognitive functions.

3. Rich of antioxidants, anti-cancer propertiesGuduchi Giloy also contains a strong dose of antioxidants and anti-inflammatory agents which promote healthy living. Small studies have suggested that giloy can act as a good anti-cancer drug.

Animal studies have showcased that administrating part of the giloy root, which contains a natural chemical called Tinospora cordifolia could bring down the size of metastatic potential of melanoma cells.

A pilot study done by researchers based out of AIIMS also found that certain Ayurvedic drugs, such as Giloy could be really helpful in treating cancer and improving health for patients who were administered strong chemotherapy. Isn't this wonderful?

4. Keeps the immune system young and healthy

One of the strongest reasons behind the resurgence of Giloy in the modern day and age are the benefits it carries for ones immunity. Not only does the herb fight infections and toxins naturally, but it also contains immunomodulatory effects which keep the immune system in good shape, boost its power and strengthen metabolism. A strong and healthy immune system acts as our first line of defence and keeps many illnesses and germs at bay. Consumption of giloy and other immunity-boosting herbs should be increased after an age, or for people who are bogged by problems of frail or bad immunity.

Since it vitalizes and recharges the immune system, giloy is also used to treat certain liver, urinary tract and gut infections.

5. Aids digestion

Giloy also works wonderfully to root out problems related to digestion and gut functioning. According to multiple studies and researches conducted worldwide, Guduchi Giloy, with its vitalizing properties can aid digestion, prevent problems such as stomach infection, diarrhoea, acidity, nausea as well as colitis, with regular intake. It also takes care of stress levels, which can also cause gut problems and indigestion.

6. Helps manage blood sugar levels

There is yet another benefit for people suffering from prediabetes, diabetes and related health problems. According to Ayurvedic experts, giloy acts as a hypoglycemic agent and helps treat type 2 diabetes. Giloy juice has shown wonderful results in people with high blood sugar levels.

Regular consumption can also manage and prevent additional problems which may flare up with uncontrolled blood sugar- such as obesity, inflammation and may even slow down ageing.

7. Improves vision

According to traditional beliefs, giloy mixed with water can be applied on eyelids, or consumed regularly to bring benefits for vision and improve eyesight. It's a custom which is still practised in many parts of the country.

Since it is also touted to contain strong anti-ageing properties, it further works to improve your vision and slow down signs of degeneration, fine lines and wrinkles.

The best way to have Giloy

Giloy is widely used and available in many forms- be it the root, powder or capsules or syrups. An individual can choose to have Giloy root in its entirety, have it as a daily supplement or use the powdered version. Do remember to check you use organically sourced versions so as to ensure maximum gains out of your immunity booster.

Giloy can be had daily, safely in a variety of ways. While the most commonly used way is to mix Giloy powder in milk or water and consume it regularly.

Many also prefer having giloy juice on an empty stomach, first thing in the morning.

Making a giloy kadha (concoction), in addition to other spices and herbs is a wonderful way to enrich your diet with goodness.

Read this article:
Giloy health benefits: Reasons to add giloy to your diet and boost immunity - Times of India

With the New Year just days away, we may all be tempted to embark on a new diet in order to lose the weight gained during 2020.

Since the world shut down in March, we have all over-indulged and let our exercise plans go out the window.

So, when better than the New Year to get back on track?

Well, according to the experts, the New Year is the worst possible time to start a new diet.

Speaking to Extra.ie, Director of Nutrition at Viridian Nutrition, Aimee Benbow, noted that the idea of a New Year diet and fad diets could have a negative impact on our relationship with food.

After over-indulging during the festive break, much of the population feel the need to set strict boundaries and resolutions in relation to food consumption in January, she explained.

Although it is great that people feel motivated to get healthy, in doing so, this can impact our relationship with food and lead to unhealthy attitudes.

Restriction of certain foods often leads us to crave them even more. When we break our resolutions we mentally beat ourselves up and feel more discouraged.

This leads us to eat more unhealthy foods as a pick up and so creating a negative cycle of behaviour.

Fad diets are often popular for a moment in time but are often not formulated or designed by a trained nutritionist or dietitian.

They are devised to assist with fast weight loss and are often promoted as the magic bullet to weight management.

Usually, these types of diets cannot be maintained long term and in fact can lead to increased food intake and a higher consumption of unhealthy foods.

Aimee went onto explain that fad diets can also neglect some food groups and this, in turn, can impact both weight loss and our bodies.

If you do want to lose weight in the New Year, the nutritionist said there are some golden health rules to keep in mind when looking at your diet.

One of the most important considerations when wanting to lose weight is ensuring healthy dietary choices are adhered to, Aimee told Extra.ie.

Opting for a colourful diet rich in fruit and vegetables, plenty of fibre, good quality protein and essential fatty acids are all a step in the right direction in obtaining weight loss.

Work to eliminate highly processed foods rich in refined sugars and hydrogenated fats from the diet and if you need a snack, select unsalted, unsweetened nuts and seeds.

Exercise also plays a crucial part in the weight loss journey. Aim for 150 minutes of activity a week.

So, if you do want to embark on a new diet in the New Year, make sure you do it safely and dont be too hard on yourself.

Visit link:
Expert reveals why New Years diets could do more harm than good - Extra.ie

After a near-fatal cardiac event and emergency heart transplant surgery, a 58-year-old woman experienced a series of severe complications that kept her in the hospital for 13 months. Preparing her to go home required a prolonged, coordinated effort by a multidisciplinary team of rehabilitation experts.

The patient was transferred to NYU Langone Health from NYC Health + Hospitals/Bellevue on October 1, 2019, after suffering cardiogenic shock due to unexplained infiltrative cardiomyopathy. She was treated with extracorporeal membrane oxygenation (ECMO) while awaiting a heart transplant, which she received eight days later.

By mid-December, the womans condition had stabilized sufficiently for her to be transferred to inpatient care at Rusk Rehabilitation. However, her persistently fragile medical conditionwith repeated episodes of nausea and vomitingprecluded significant improvement. In January 2020, diagnosed with a gastrointestinal bleed, she was moved back to acute care.

Over the following months, the patient experienced a cascade of morbidities. In February she pulled out her percutaneous endoscopic jejunostomy (PEJ) tube, leading to peritonitis and kidney failure; she was subsequently placed on hemodialysis. In March she developed a right chest seroma, pneumonia, and neutropenic sepsis. She underwent washout and debridement of the seroma, as well as a subclavian graft replacement. As the year wore on, she developed wound dehiscence in the right shoulder and hemothorax in the right chest, complicated by fevers, hypotension, a deep vein thrombosis in the left lower extremity, a mild stroke, spinal compression fractures, and recurring pneumonia. She underwent a tracheostomy and chest tube placement.

Having survived this succession of traumas under the exceptional care of NYU Langones clinicians and support staff, the woman was transferred back to the inpatient unit at Rusk Rehabilitation on October 29, 2020.

This was one of the most complicated patients Ive ever seen, says Jeffrey M. Cohen, MD, clinical professor of rehabilitation medicine at NYU Grossman School of Medicine and medical director of Rusk Rehabilitations Medically Complex Rehabilitation Service. She had been through so much, and she was profoundly deconditioned. Our mission was to help her get her life back to the greatest extent possible.

When the woman arrived at Rusk Rehabilitation, she was barely able to roll over in bed. She required maximum assistance to go from supine to sitting and to transfer from her bed to a chair. Although she was able to eat orally, she needed nocturnal tube feedings to maintain adequate nutrition. Due to the tracheostomy and other factors, her speech was both hypophonic and dysphonic.

Physical therapy, led by Rusk Rehabilitation expert Jacklyn Ward, PT, began with a focus on bed mobility and transfers from sitting to standing. From there, the patient progressed to ambulating with a rolling walker; initially she could go no farther than 25 feet and needed contact guarding to prevent injury, but her distance and agility steadily improved. She underwent wheelchair mobility exercises to build her upper-extremity strength and endurance, and step-up exercises to enable her to negotiate stairs and curbs.

Occupational therapy, led by Brittany Cuthbert, OT, emphasized self-care. We worked on grooming while standing at a sink, Dr. Cohen explains. We also practiced toilet transfers and upper- and lower-body dressing skills, such as putting on a T-shirt, underwear, and pants. The patient was trained on adaptive equipment to help with shoes and socks.

The speech-and-swallow team performed a clinical bedside swallowing evaluation, which determined that she was able to tolerate regular solids and thin liquids. She was taught safe-feeding strategies and aspiration precautions, such as alternating small sips with small bites, and sitting upright for all meals out of bed.

The team also worked to improve the patients ability to communicate her needs and wants. She was fitted with a Passy Muir valve, which is designed to enhance voice and speech production, and therapists trained her in speech compensatory strategies. We worked on coordinating subsystems of voice production, including respiration, phonation, and articulation, says Dr. Cohen. The training incorporated video and audio feedback to enhance her awareness of her own speech quality.

The patient was followed closely by psychologist Catherine Atkins, PhD, supervisor of psychology for inpatient acute rehabilitation, to monitor for depression or other mood problems and to reinforce her ongoing emotional resilience.

After a month at Rusk Rehabilitation, the patient showed striking gains in strength, balance, endurance, and respiratory function. She no longer needed supplemental oxygen. She could walk 125 steps using a rollator, at 0.46 meters per secondnearly double her initial speed. She could climb as many as 7 steps. She could comb her hair, brush her teeth, and dress herself. Her speech was nearly normal, and with her dysphagia almost gone, she was able to maintain an adequate diet orally.

Still, she needed supervision for all these tasks and minimal to moderate assistance with most of themincluding such basic activities as entering and exiting a shower. She would require round-the-clock care indefinitely, and fortunately, the patients adult daughter and son were willing and able to provide it. During her time in rehabilitation, they participated in extensive education regarding functional mobility, fall prevention, wheelchair management, exercise protocols, goal-setting strategies, and other skills. They were also trained to set up and position assistive equipment around the patients home.

Once these preparations were completed, the patient was referred to the Visiting Nurse Service of New York for nursing, physical and occupational therapy, and home health aide evaluations. Outpatient hemodialysis services were arranged. And on November 30, she was discharged to her family.

Its remarkable how far this individual has come, says Dr. Cohen. At many points along the way, people who treated her didnt think she was going to make it. Now, after more than a year in the hospital, we were able to safely send her home. I consider it a huge success story.

The rest is here:
Helping a Heart Transplant Patient Recover from Devastating Complications& a Year in the Hospital - NYU Langone Health

The end of 2020 is finally upon us! As we happily turn the page on this year, heres a look back at the biggest stories we published. Not surprisingly, most of them were COVID-19-related. Even as we begin putting the pandemic behind us, the trends that arose this year will likely continue to influence the industry going forward.

A typical year sees the launch of 20,000 new food and beverage products. The pandemic changed that as consumers shifted away from adventurous eating and toward comfort food and many companies put their product launch plans on hold. But that doesnt mean innovation stopped it just looked a little different from before.

Read more.

The pandemic had an immediate and significant impact on the food industry, from disease outbreaks to supply chain disruptions and consumer stockpiling behavior. This article, published in March and updated in May, provides an overview of the early stages of the crisis.

Read more.

Early in 2020, we published a report based on a survey of respondents from across the food industry. Though the data are from before the pandemic, many of the trends, challenges, and opportunities are still relevant in todays climate.

Read more.

When it comes to purchasing priorities, the younger generations are different from their predecessors. But, regardless of generation, most consumers want convenience. This report, from before the pandemic started, provides a look at what consumers ages 28-39 want in a grocery shopping experience.

Read more.

In the early days of the pandemic, many food companies saw their production fall off considerably, especially those that sell to foodservice establishments. On the other hand, companies that supply grocery stores had a tough time keeping up with the increased demand.

Read more.

The pet food industry saw demand soar, in part because people have adopted more pets during the pandemic and in part because of stockpiling. This meant pet food companies had to act quickly to safely increase production.

Read more.

Sustainability has become increasingly important for food companies as both consumers and investors prioritize the health of the planet. As of early 2020, 80% of the top 25 largest CPG companies were working toward recyclable packaging for all of their products.

Read more.

The pandemic has spurred major growth in frozen foods as consumers sought to limit their trips to the grocery store. At the end of March 2020, frozen food sales were up 94% compared to the year before, with many people buying frozen for the first time.

Read more.

Its hard to believe, but 2020 is nearly over! This article summarizes what various industry experts believe will be the biggest trends for the coming year.

Read more.

Functional foods were gaining popularity before COVID-19. The pandemic has supercharged their appeal as more and more consumers see diet as a key contributor to their overall health and well-being.

Read more.

Thank you for engaging with us this year! We wish you a safe, healthy, and happy 2021.

Link:
Food Industry Executive's Top 10 Articles of 2020 - Food Industry Executive

My infant looked at me and stubbornly turned her head, refusing the formula bottle I was offering her. At four months old, she had fallen off her growth curve. After a few weeks of monitoring, the doctor recommended that I start supplementing my nursing with formula. Since I had combo fed my first using breastmilk and formula I didn't hesitate. My baby, however, refused to drink the formula.

After a few days of offering formula only to be rebuked, I was frustrated and worried. I emailed the leader of a local breastfeeding group, asking if she knew of anyone willing to donate breast milk. A few days later, a local mom dropped off a large bag of donated breast milk at my house, and my daughter happily gulped it down.

That began a nine-months of milk sharing. My donor had a baby a few months older than mine. Whereas I was struggling to produce enough milk, she had an oversupply. She started pumping once or twice a day, and giving that milk to me.

While sharing breast milk might have an "ick" factor for some people, many parents are turning to donated breast milk to help feed their babies. Formal milk donation banks provide human milk that is critically important for micro-preemies, while informal milk sharing arrangements, like the one I was part of, spring up regularly in Facebook mom groups.

"As we continue to support breastfeeding mothers and focus on the benefits of breast milk, donor breast milk will become another acceptable and hopefully less costly way mothers will be able to feed their babies safely," Dr. Florencia Segura, a pediatrician specializing in infant feeding, told Insider.

There are two different types of donated breast milk. Formal milk donation has lots of oversight, similar to blood donation. It's done through milk banks, and the milk is dispersed to sick infants who have a prescription.

"Formal milk donation programs afford transparency to donor milk recipient families," Segura said. Donors are screened for their health history, and asked about their use of medications, alcohol, tobacco, and drugs. As an added layer of protection, the milk is pasteurized, killing most bacteria and viruses that may be present.

Breast milk distributed by milk banks generally goes to hospitals. It's most important for premature infants, who are born before 34 weeks. When these babies get breast milk, either from their mothers or from donors, they have fewer infections and are less likely to get necrotizing enterocolitis (NEC), a gastrointestinal disease that can be deadly for preemies.

"Premature infants significantly benefit from breast milk," Segura said.

Oftentimes, parents who are looking for breastmilk to supplement their children turn to informal donation. This is when two or more families make a decision to share milk, without oversight. In some cases, they exchange money, but often the person with the milk is donating it free of charge.

"Many moms turn to informal breast milk donation, whether community or internet-based, because it's often cheaper, more comfortable, and faster," Segura said.

It's up to the parents involved in the milk share to determine their comfort level with donation.

"Even among friends and family, informal milk donations can be riskier since the donor cannot be medically screened," Segura said.

The informal milk sharing group Eats On Feet maintains a guide to asking for and donating breast milk informally. The organization recommends that recipients ask donors a series of questions about their health history, diet, and substance use.

Luckily, my donor was incredibly up front with me. After connecting on Facebook through a mutual friend, we talked by phone. She shared a bit about her health history and diet, as well as her (lack of) drinking and drug use. When she had to start a medication during our milk share, she called me right after her doctor's appointment to relay information about the safety of that medication while breastfeeding.

Overall, I felt comfortable with how we handled the possible risks of donation.

When I gave my daughter a bottle of donor milk, I was happy knowing that someone else a woman who owed nothing to either of us was helping me keep my baby safe and fed.

Eventually my youngest started taking formula, which I used alongside donor milk to supplement nursing. There's nothing at all wrong with formula. Both my kids have relied on it. But there's also something sweet about moms helping moms with milk donation.

I stopped nursing when my youngest was a year old, which is also when I stopped using donor milk. My donor, through, was still nursing her toddler, and began donating to newborn twins whose mom was having difficulty producing enough milk. I'm still in awe of how she took the time and effort to help feed babies she barely knew.

Read the original here:
What to know about donor milk, and why some parents use it - Insider - INSIDER

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One of the most important components of recovery is nutrition. Over the past 20 years of my life, between ages 50 and 70, Ive made some significant changes to my diet. Until I was 50, though, I ate much the same diet during and after college. As I look back, Im appalled by all of the junk food in my daily dietcookies, potato chips, pastries, soft drinks, and more. The list is almost endless. I suppose I was just being a typical young American male. Yet despite the poor average quality of my diet, I still managed to train and race well. Could I have been a better athlete? Possibly, although there is something about being young that allows us to get away with a lot of dietary mistakes. Ive watched my son, Dirk, go through the same process as a road cyclist. Now that hes in his mid-40s, he is beginning to make adjustments to his diet in order to perform better after 30 years of top-level racing. Hes fixing his diet at a younger age than I did, and hell probably benefit from the change sooner than I did, too.

While what you eat is important to recovery, whatever foods and eating patterns you find work well for you shouldnt be compromised as you get older as long as you are getting good results. If you are seeing a decline in performance, though, you should look at your diet. A diet based largely on junk food will catch up with you at some point in the aging process. Its not a matter of if but rather when.

I expect youve already discovered that food quality has something to do with your recovery and performance. By age 50 its generally becoming apparent to most. Only a few, truly unique aging athletes can continue eating lots of junk food and still perform at a high level well into their 50s, 60s, and 70s. Most certainly cannot.

But simply eliminating junk food isnt the full story. If one source of energy is eliminated, some other source must take its place. So what should you eat more of after cutting out the junk? And of nearly equal importance, when should you eat it? If you havent discovered what foods and eating patterns work best for your recovery and training, then you may get some ideas in this section.

The two most common diets chosen by endurance athletes are high-carbohydrate and high-fat diets. By high I mean a chronic (daily) diet in which at least half of ones calories come from either carbs or fat. High-protein diets are rare, but protein plays an important and unique role in the recovery of senior athletes, so well examine that macronutrient in a separate section.

Our purpose is not to take your chronic diet in a new direction but rather to better understand how you can eat to speed recovery. Well do that by examining the types of foods you can choose at various times in order to produce the fastest and most complete recovery for you given the normal diet that you already eat. Were thinking only in terms of eating for recovery from exercise.

As mentioned, the chronic diets we are considering are those made up primarily of either carbohydrate or fat. For most athletes, a high-fat diet is hard to comprehend because it doesnt follow the normal set of nutritional rules for exercise and recovery. For example, the primary rule that most athletes accept at face value is that fuel must be frequently ingested during long exercise and in the hours afterward in order to produce movement and physical recovery. Another rule is that the tank must be topped off before starting to exercise. But the high-fat diet doesnt follow these rules. How can that be?

The starting point for understanding the high-fat diet is that the body has different sources of fuel that it can call on to produce energy. The two most common sources are carbohydrate and fat. (Protein is also a potential fuel source but is used in comparatively minute amounts.) Without going into all of the physiology behind the fueling of exercise, well condense the explanation to say that when eating the typical high-carb diet, the body relies heavily on glucose, a sugar, for fuel. Even when the tank is full, glucose is quite limited in the athletes body; depending on body size, high-carb athletes store around 1,500 to 2,000 calories of glucose in their bodies (most of it in the muscles). Thats enough to last perhaps 2 to 3 hours at a duration-specific, high-intensity effort. So fuel must be ingested before starting exercise in order to top off the limited levels. More fuel must be taken in during exercise to keep the muscles functioning, and carbohydrate also needs to be replaced soon after exercise to restock the depleted tank. These are the rules that most endurance athletes are used to following.

When fat is the primary macronutrient in the daily diet, however, ketones, not glucose, are the primary energy source. Ketones are produced by the liver from fat. For the athlete on a high-fat/low-carbohydrate diet, there is little in the way of glucose available; ketone production increases, and the athlete is said to be in a state of ketosis (not to be confused with ketoacidosis, which is a serious medical condition sometimes experienced by type 1 diabetics). The skeletal muscles along with the heart, brain, and other vital organs function normally on ketones once the body adapts, which can take a few weeks.

Since even the skinniest athlete has plenty of stored body fat, the source of energy is unlikely to run out during endurance events lasting even several hours. So in-race refueling is not an issue, as it is when eating a high-carb diet. For example, many ultramarathon runners follow a high-fat diet and take in little or no fuel during events of 50 kilometers (31 miles) or more.

Recovery is also simple on a high-fat diet. Normal meals and snacks, made up primarily of fat, are eaten after workouts with no need to consume extra fat. Theres also no need for loading before a long race.

You cant mix the two dietsits either a high-carb or a high-fat diet if you are to perform well. The body preferentially depends on either fat or sugar for fueling your aerobic exercise based on which it receives the most of on a daily basis. Eat a lot of carbohydrate, and the body burns a lot of sugar. Eat mostly fat, and the body is fueled mostly with fat. You also must follow the standard rules for recovery on your chosen diet. Eating a high-fat diet but recovering with lots of sugar is counterproductive, and recovering with fat on a high-carb diet wont cut it, either. Lets look into the role of protein in recovery and its implications for the senior athlete.

While the number of studies on the topics of food, recovery, and aging is small, all of those studies seem to indicate that older athletes need more protein, especially during recovery, than younger athletes do. There is evidence to suggest that we dont synthesizemeaning process in order to rebuild tissuesprotein as well as we get older, especially for the restructuring of the slow-twitch endurance muscles. The older athlete, therefore, needs more protein to ensure that there is enough to help with the rebuilding that takes place during sleep. It also appears that on the days of strength training and intervals, eating some protein about 30 minutes before going to bed helps to stimulate muscle building, at least in young athletes. This dovetails very nicely with what you read earlier regarding the University of North Dakota study on macronutrient choices late in the day to improve sleep. But bear in mind that a large late-evening snack may conflict with falling asleep, as we saw earlier.

Since simply eating more total calories in order to take in additional protein isnt a good way to increase this food type, it implies that there is a reduced need for either carbohydrate or fat with aging.

Protein has other benefits for the aging athlete when it comes to recovery. A 2014 review of the scientific literature related to protein intake and exercise by Stuart Phillips of McMaster University in Canada showed that when and how much protein you take in after a workout, especially a strength-building session such as lifting weights, has a lot to do with how beneficial the workout is for the muscles. To build or even just to maintain muscle mass, the rate of muscle protein synthesis must be greater than the rate of muscle protein breakdown as it happens during and after a strength workout. Fortunately, strength training stimulates muscle protein synthesis. But without adequate dietary protein to support this rebuilding process, the body is forced to cannibalize itself by taking protein from lightly used muscles to rebuild the highly stressed muscles. This suggests the need to take in protein after workouts to meet the bodys needs.

And it just so happens that eating protein also increases the rate of muscle rebuilding, especially if its eaten immediately after exercise. The benefit decreases the longer you wait. So I recommend that after a strength workout or any session that is highly stressful to the muscles, such as aerobic-capacity or lactate-threshold intervals, you eat some protein within 30 minutes of finishing. How much?

In reviewing the research on how much protein should be eaten, Dr. Phillips found that older athletes need a lot. While a young athlete benefits from eating 20 to 25 grams (about 80 to 100 calories) of protein after a workout, older athletes may need 40 grams (about 160 calories) to achieve the same level of muscle protein synthesis.37 Consuming 160 calories from protein is equivalent to eating about six boiled eggs (with 6.29 g of protein per egg) after a workout. Thats a lot of eggs. It may be less difficult to get your protein by also including protein powder in your postworkout recovery drink. In that case Id recommend using egg- or whey-based protein powder.

There are several amino acids in foods that together make up what we call protein. The individual amino acid that has been shown to be the most beneficial for muscle rebuilding during recovery is leucine, which has many good sources including whole eggs, egg whites, egg protein powder, and whey protein. Egg protein powder, however, can be quite expensive. Besides eggs, other common foods relatively high in leucine are most all dairy products, all animal products, dried figs, pasta, spinach, buttermilk, most nuts, most seeds, coconut milk and cream, avocado, most beans, corn, peas, spirulina, and succotash. These are good food choices for your postworkout recovery snack and the next meal after a hard workout to boost protein and leucine intake and muscle rebuilding.

Adapted fromFast After 50by Joe Friel, with permission of VeloPress.

Fast After 50

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Fast after 50: Nutrition and Recovery - VeloNews

As we look forward to 2021, many of us have started to think about New Year's resolutions. For those of us looking to lose weight over the next twelve months, a brand new diet can not only help us hit our weight loss goals, but also introduces us to new foods, raises our energy levels, and helps us live longer, more fulfilled lives. And yet, if you decide to embark on a brand new diet, figuring out which plan to follow can feel mind-boggling. Trying to sort between the best diets to live longer and the not-so-great fad diets only makes losing weight that much harder.

So if you feel overwhelmed by the world of dieting and have no idea of where to start, have no fear! To help streamline your weight loss process and guarantee a long and healthy life, we talked to a wide range of registered dietitians, nutritionists, and medical doctors to assemble the top six diets that help you live longer. By eating healthy and exercising regularly, you can stay one step ahead of weight gain and keep moving for decades to come.

Read on to learn which six diets can help you live longer, and for even more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

"The Mediterranean diet has consistently been ranked by US News & World Report as the world's best overall diet," says Lexi Endicott, RD, LD, and culinary nutrition specialist for To Taste. "Rather than a diet in the traditional sense in which you go on it to eventually go off it, the Mediterranean Diet is a simple and sustainable eating pattern that can be followed for life. This eating pattern emphasizes consuming a variety of plant foodsa plant-forward diet, so to speak."

If you feel ready to take the plunge, the nutritional benefits of this eating plan can keep you healthy for years.

"These healthful foods [and] ingredients are rich in vitamins, minerals, and phytochemicals (i.e. antioxidants) that decrease risk of developing many chronic diseases such as heart disease, cancer, diabetes, and Alzheimer's," says Endicott. "The more disease-free years someone can add to their life, the better!"

If you want to really super boost your chances for longevity, check out our list of 20 Foods You Should Be Eating Every Day for a Longer Life.

Eating less can definitely help you lose weight, but it might also keep you around much longer.

"The diet that has the most empirical evidence in regards to increasing life expectancy is intermittent fasting or even fasting in general," says Dr. Alexander Lightstone Borsand, MD. "Animal studies have shown that the less often animals eat, the longer they live in comparison to animals fed more regularly. The most notable study in humans followed 2,000 patients after cardiac catheterization and showed an increased lifespan in patients who regularly fasted."

"Another animal study showed that mice that were fed once a day had an 11% increase in lifespan as compared to the mice fed multiple times a day," says Dr. Borsand. "This is a significant increase in lifespan and warrants further human studies."

Here are7 Science-Backed Benefits of Intermittent Fasting.

If you haven't heard of the DASH diet, get ready for an eating plan that can change your life. The Dietary Approaches to Stop Hypertension diet encourages the consumption of foods that lower blood pressure has taken off in recent years, and can do some wonders.

"The science is very clear that a plant-based or plant-forward diet is quite remarkable for its positive impact on longevity and healthspan," says Dr. Nicole Harkin, MD, FACC, founder and cardiologist of Whole Heart Cardiology. "This diet is high in vegetables, fruits, whole grains, legumes/beans, nuts, and seeds while minimizing or eliminating animal products and processed packaged foods."

"Numerous epidemiologic studieshave demonstrated that an increased intake of plant-based foods results in reduced risk of cardiovascular and other causes of death," says Dr. Harkin. "We also see a decreased risk of obesity, high blood pressure, high cholesterol, diabetes, and inflammation. While not all individuals may not be ready to go completely plant-based, working on incorporating as many plant-based foods and #meatlessmondays is a great first step!"

Here is Everything You Need to Know About the DASH Diet.

What do Greece, Japan, Italy, California, and Costa Rica have in common? These areas constitute Blue Zonesareas of the world with the highest concentration of centenarians. In order to live like someone who could reach 100, you need to eat like someone who can reach 100, and this diet helps you do just that!

"The Blue Zones have several lifestyle factors in common which appear to contribute to the longevity and increased likelihood of living to 100 years of age," says Dr. Christine Bishara, MD, founder of From Within Medical. "Their diets are composed of fresh whole foods which are primarily plant-based and also include nuts, legumes, and olive oil. They incorporate minimal red meat with the majority of the animal protein components coming from pescetarian options."

They do not eat heavy meals late in the day or close to bedtime," says Dr. Bishara. "They practice socially based eating and have strong ties to their community. This has been studied numerous times as a major factor in longevity including another study called 'The Roseto Effect'[ and] they live in areas with ease of daily walking as a form of exercise. This seems to also be another well-studied contributor to longevity."

People in the blue zone typically eat this One Food You Should Be Eating Every Day For a Longer Life.

"Though it sounds like the latest trend, the carnivore diet is a diet that was followed for ages," Dr. Rashmi Byakod said. "The human race evolved from eating raw and cooked meat. In the olden days, there was no agriculture, and plant food was the least consumed. Meat foods are highly nutritious and carry numerous health benefits."

If you ever considered yourself a "meatatarian" you might actually be onto something.

"The aging process indicates impairment of mitochondrial function, reduced antioxidant effect, and increased oxidative stress," says Dr. Byakod. "Selenium and Coenzyme Q10 (CoQ10) present in meats have antioxidant effects helping in longevity and wellbeingOther than these, meats are a good source of vitamin D, omega 3 amino acids, and various other nutrients. Adapting to a carnivore diet can help you meet all the nutritional requirements of your body."

If you love the idea of the Mediterranean diet, but don't want to cut our dairy, this diet will make you swoon.

"Dairy, especially full-fat dairy, contains healthy fats, calcium, and other nutrients that are recommended for a healthy diet," says Lisa Richards, CNC, and creator of the Candida Diet. "It is easy to integrate more servings of dairy into the traditional Mediterranean diet through cheeses, yogurt, and dairy-based sauces."

"Adding dairy to the Mediterranean Diet could make it more sustainable long-term, especially for women who need the added calcium and vitamin D," says Richards. "The fat content may deter some people as it adds additional fat to an already moderate fat diet, however, easy exchanges can be made to ensure a balance of fish and plant fat with added dairy."

"As with any diet, moderation is important," says Richards. "The foods recommended on the Mediterranean Diet are not shown to be unhealthy for your heart. However, the dieter should make sure they are still staying within their calorie limits, especially with fat content, to avoid any negative side effects."

For more on the Candida Diet: This Is Everything You Should Eat and Why, According to Experts.

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The 6 Best Diets That Will Make You Live Longer, Say Dietitians - Eat This, Not That

This has not been a very good year for sleep.

With the coronavirus pandemic, and school and work disruptions, contributing to countless sleepless nights, sleep experts have encouraged people to adopt a variety of measures to overcome their stress-related insomnia. Among their recommendations engage in regular exercise, establish a nightly bedtime routine and cut back on screen-time and social media.

But many people may be overlooking another important factor in poor sleep diet. A growing body of research suggests that the foods you eat can affect how well you sleep, and your sleep patterns can affect your dietary choices.

Researchers have found that eating a diet that is high in sugar, saturated fat and processed carbohydrates can disrupt your sleep, while eating more plants, fibre and foods rich in unsaturated fat such as nuts, olive oil, fish and avocados seems to have the opposite effect, helping to promote sound sleep.

Much of what we know about sleep and diet comes from large epidemiological studies that, over the years, have found that people who suffer from consistently bad sleep tend to have poorer quality diets, with less protein, fewer fruits and vegetables, and a higher intake of added sugar from foods like sugary beverages, desserts and ultra-processed foods. But by their nature, epidemiological studies can show only correlations, not cause and effect. They cannot explain, for example, whether poor diet precedes and leads to poor sleep, or the reverse.

To get a better understanding of the relationship between diet and sleep, some researchers have turned to randomised controlled trials in which they tell participants what to eat and then look for sleep changes. A number of studies have looked at the impact of individual foods, from warm milk to fruit juice. But those studies often have been small and not very rigorous.

Some of these trials have also been funded by the food industry, which can bias results. One study, funded by Zespri International, the worlds largest marketer of kiwi fruit, for example, found that people assigned to eat two kiwis an hour before their bedtime every night for four weeks had improvements in their sleep onset, duration and efficiency. The authors of the study attributed their findings in part to an abundance of antioxidants in kiwis. But importantly, the study lacked a control group, so it is possible that any benefits could have resulted from the placebo effect.

Other studies, funded by the cherry industry, have found that drinking tart cherry juice can modestly improve sleep in people with insomnia, supposedly by promoting tryptophan, one of the building blocks of the sleep-regulating hormone melatonin.

Tryptophan is an amino acid found in many foods, including dairy and turkey, which is one of the reasons commonly given for why so many of us feel so sleepy after our Thanksgiving feasts. But tryptophan has to cross the blood-brain barrier to have any soporific effects, and in the presence of other amino acids found in food it ends up competing, largely unsuccessfully, for absorption. Studies show that eating protein-rich foods such as milk and turkey on their own actually decreases the ability of tryptophan to cross the blood-brain barrier.

One way to enhance tryptophans uptake is to pair foods that contain it with carbohydrates. That combination stimulates the release of insulin, which causes competing amino acids to be absorbed by muscles, in turn making it easier for tryptophan to cross into the brain, said Marie-Pierre St-Onge, an associate professor of nutritional medicine at Columbia University Irving Medical Centre and the director of the Sleep Centre of Excellence at Columbia.

St-Onge has spent years studying the relationship between diet and sleep. Her work suggests that rather than emphasising one or two specific foods with supposedly sleep-inducing properties, it is better to focus on the overall quality of your diet. In one randomised clinical trial, she and her colleagues recruited 26 healthy adults and controlled what they ate for four days, providing them regular meals prepared by nutritionists while also monitoring how they slept at night. On the fifth day, the subjects were allowed to eat whatever they wanted.

The researchers discovered that eating more saturated fat and less fibre from foods like vegetables, fruits and whole grains led to reductions in slow-wave sleep, which is the deep, restorative kind. In general, clinical trials have also found that carbohydrates have a significant impact on sleep: People tend to fall asleep much faster at night when they consume a high-carbohydrate diet compared to when they consume a high-fat or high-protein diet. That may have something to do with carbs helping tryptophan cross into the brain more easily.

But the quality of carbs matters. In fact, they can be a double-edged sword when it comes to slumber. St-Onge has found in her research that when people eat more sugar and simple carbs such as white bread, bagels, pastries and pasta they wake up more frequently throughout the night. In other words, eating carbs may help you fall asleep faster, but it is best to consume complex carbs that contain fibre, which may help you obtain more deep, restorative sleep.

Complex carbohydrates provide a more stable blood sugar level, she said. So if blood sugar levels are more stable at night, that could be the reason complex carbohydrates are associated with better sleep.

One example of a dietary pattern that may be optimal for better sleep is the Mediterranean diet, which emphasises such foods as vegetables, fruits, nuts, seeds, legumes, whole grains, seafood, poultry, yogurt, herbs and spices and olive oil. Large observational studies have found that people who follow this type of dietary pattern are less likely to suffer from insomnia and short sleep, though more research is needed to confirm the correlation.

But the relationship between poor diet and bad sleep is a two-way street: Scientists have found that as people lose sleep, they experience physiological changes that can nudge them to seek out junk food. In clinical trials, healthy adults who are allowed to sleep only four or five hours a night end up consuming more calories and snacking more frequently throughout the day. They experience more hunger and their preference for sweet foods increases.

In men, sleep deprivation stimulates increased levels of ghrelin, the so-called hunger hormone, while in women, restricting sleep leads to lower levels of GLP-1, a hormone that signals satiety. So in men, short sleep promotes greater appetite and desire to eat, and in women there is less of a signal that makes you stop eating, St-Onge said.

Changes also occur in the brain. St-Onge found that when men and women were restricted to four hours of nightly sleep for five nights in a row, they had greater activation in reward centres of the brain in response to pepperoni pizza, doughnuts and candy compared to healthy foods such as carrots, yogurt, oatmeal and fruit. After five nights of normal sleep, however, this pattern disappeared.

Another study, led by researchers at Kings College London, also demonstrated how proper sleep can increase your willpower to avoid unhealthy foods. It found that habitually short sleepers who went through a program to help them sleep longer had improvements in their diet. The most striking change was that they cut about 10 grams of added sugar from their diets each day, about 2 teaspoons.

The takeaway is that diet and sleep are entwined. Improving one can help you improve the other and vice versa, creating a positive cycle where they perpetuate one another, said Dr Susan Redline, a senior physician at the Brigham and Womens Hospital and a professor of sleep medicine at Harvard Medical School who studies diet and sleep disorders. The best way to approach health is to emphasise a healthy diet and healthy sleep, she added. These are two very important health behaviours that can reinforce each other. New York Times

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How what you are eating is affecting how you sleep - The Irish Times