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Dietary supplements are largely unregulated. That’s just dumb – Los Angeles Times

Posted: December 16, 2020 at 6:00 pm

Whatever else weve learned from the race to come up with a COVID-19 vaccine, its clear that consumers depend on federal authorities to make sure the medicines we take are safe and effective.

So why do those same authorities all but shrug off the safety and effectiveness of dietary supplements those over-the-counter herbal and holistic remedies intended to address potentially serious ailments?

These products are sold without any requirement for upfront evidence of effectiveness and without a need for regulatory approval prior to being offered to consumers.

While many if not most supplements are benign and pose no apparent health threat to the public, the largely free rein given to the $35-billion industry creates an unwelcome opportunity for unscrupulous businesspeople to indulge their worst tendencies.

Case in point: Checks worth a total of nearly $775,000 are currently being mailed to more than 13,000 consumers nationwide as part of a settlement between the Federal Trade Commission and a Colorado supplements company called AS Research.

The settlement involves a supplement called Synovia, intended to relieve arthritis and joint pain.

The FTC found that AS Research made misleading health claims and used phony testimonials, including one in which a user said he gave away his walker after using Synovia.

The complaint says theres no truth to AS Researchs claims that Synovia is clinically proven to significantly reduce arthritis pain and restore damaged cartilage.

It also says AS Research tried to get customers to upgrade to an enhanced version of Synovia for an extra $9.95 beyond the standard cost of nearly $70, including shipping, for a one-month supply.

In fact, the complaint says, Defendants ship the same product to all consumers, whether or not they pay an additional $9.95 per bottle.

An FTC spokesman told me about 10% of the Synovia settlement cash is going to California residents.

No one at AS Research responded to my requests for comment. The settlement says the owners of the company neither admit nor deny any of the allegations against them.

The practices described by the FTC are obviously skeevy. But weve seen a number of similar instances in recent years, and especially since the outset of the pandemic.

In one such case, I wrote in April about the FTC cracking down on a Los Angeles businessman named Marc Ching, whose company, Whole Leaf Organics, sold a supplement called Thrive that purportedly treats, prevents or reduces the risk of COVID-19.

The company represented that the benefits of Thrive are clinically or scientifically proven, the FTCs complaint says. In fact, there is no competent and reliable scientific evidence that Thrive or any of its ingredients treats, prevents or reduces the risk of COVID-19.

A Los Angeles Times investigation subsequently found that Ching allegedly engaged in troubling practices involving pet-related businesses and an animal-rescue charity.

The questionable supplements sold by both AS Research and Whole Leaf Organics could have been stopped in their tracks if the Food and Drug Administration required supplement makers to meet safety and efficacy requirements similar to those for makers of prescription drugs.

Pharmaceuticals have to undergo multiple tests and trials before theyre approved for use by consumers. The process typically takes years, although the urgency of finding a COVID vaccine accelerated things in a big way.

Supplements, on the other hand, are largely unregulated prior to hitting store shelves.

Manufacturers and distributors of dietary supplements are responsible for ensuring that their products are safe and lawful, well-manufactured and properly labeled, and the FDA is authorized to take action when it identifies a violation, said Courtney Rhodes, a spokeswoman for the agency.

In other words, the FDA will weigh in only after a problem arises. The FTC, for its part, focuses on potentially deceptive marketing practices, which, again, typically come to light only after a product goes on sale.

Currently, the FDA has no systematic way of knowing what dietary supplement products are on the market, when new products are introduced or what they contain, Rhodes acknowledged.

The FDA has proposed strengthening its oversight of supplements, but Congress has shown no interest in giving it that power.

Thats clearly not good enough, as recent crackdowns demonstrate.

Daniel Fabricant, chief executive of the Natural Products Assn., a trade group representing the supplements industry, told me theres no need for supplements to be overseen as rigorously as prescription drugs.

They look like drugs, but theyre not drugs, he said. Thats like saying we should put orange juice through clinical trials to make sure it contains vitamin C.

Yeah, no.

Federal law says companies cant claim a supplement will cure an illness but they can say a supplement may be good for addressing certain conditions. For example, you cant say melatonin will cure insomnia but you can say it may help you get to sleep.

The problem is that, in the eyes of at least some consumers, this may be a distinction without a difference.

Walk through the supplements aisle of any big drugstore and its hard not to come away with the impression that the various bottles of pills have medicinal value.

At the very least, the FDA should require that supplement companies demonstrate upfront that their products can do what they say perhaps not as meticulously as testing for prescription drugs, but at least enough to satisfy modest safety concerns.

Cracking down after a health-related product reaches store shelves seems wholly inadequate.

Particularly at a time like this.

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Dietary supplements are largely unregulated. That's just dumb - Los Angeles Times

This Expert Grill Master Lost 140 Pounds on a Plant-Based Diet – The Beet

Posted: December 16, 2020 at 6:00 pm

'Plant-based barbeque' might sound like an oxymoron, butserial entrepreneur, professional barbeque master, and American Royal winner Brian Rodgerswas weighing in around 300 pounds and eating meaty barbeque all day long. Then, he was diagnosed with six life-threatening diseases, turned to a plant-based diet,and transformed his health. Instead of ditching barbeque, he gave it a plant-forward makeover and used BBQ to help others live a healthier life.

In this episode of Awesome Vegans, Brian joins me to share his story of how he lost 140 pounds and created Fools Gold, a line of plant-based barbeque sauces and rubs for tofu, tempeh, sweet potatoes, and more. Brian was determined that if he had to give up meat, he would never have to give up the barbeque. Read on to see how Brian changed his life and adapted his passion to serve his health, and improve the health of others.

Here is a short excerpt from our longer interview, which you can watch below.

Brian Rodgers: I was 300 pounds about a year ago and, for everybody watching this, Im not 300 pounds. Now Im 160 pounds. Yay! So how it started for me: Im from Kansas City born and raised, home of barbeque! Ive been doing professional barbeque for over thirty years and won the American Royal actually, the largest barbeque contest in the world in 1999. So, Ive got a love for the barbeque chops!

I moved to Colorado, about two years ago, and I was still doing barbeque. However, I went to my doctor and I was diagnosed as being morbidly obese. I was 300 pounds. And I also got diagnosed with six life-threatening diseases. I was diagnosed with liver disease, with Despedida, I had severe hypertension. I even had a buffalo hump. I dont know if youve ever seen a buffalo how they have that little extra piece of fat behind their head. Well, humans can get that, too. I did not know that until I went to the doctor. I was diagnosed with buffalo hump, as well.

BR: Yes, yes it is.

BR: Its an actual diagnosis. Its related to several different diseases which- Im not a doctor, I dont even enjoy science or medicine. You have some amazing doctors on your show, Im sure they could tell you exactly what it is. But yeah, so its a fatty build-up behind your neck. I basically decided I was going to have to do something to change or I had to get gastric bypass surgery. Those were my two choices.

So, I went to the gastric bypass surgeon to see what that was all about. And he said, Were going to dissect your body. Were going to do all these different things to you. You could die, and then he dropped the bomb on me. He said, Now Brian, we talked a little bit before we started here and I know how much you love barbeque, and thats what you eat and youre a big foodie.

Im also a classically trained chef as well. He said, So I just want you to know that your taste buds are going to probably change. In fact, you probably wont like barbecue anymore. And that was it for me! That was it for me! That was the trigger!

BR: That was the trigger! He said I could die, you know and that was a lot, but giving up barbeque? I was not ready to do that. So, I started the next day, I went cold tofurky. I havent eaten a piece of meat since. I dont do dairy, I dont really do oil too much. I just stopped eating salt for the most part. And I went on a mission to see if I could still eat [plant-based] barbeque and here I am. I lost 120 pounds and I reversed all six diseases within six months of that first appointment. And now Ive gone on to lose another 20 so Ive lost 140 pounds since Ive started. Im maintaining it and Im still eating [plant-based] barbeque.

EA: Oh, I love this! I want to step back. First of all, shout out to the human body. We can abuse it for decades and sometimes knowingly we dive into the bag of chips and we know were being bad, and we try to retreat. Sometimes unknowingly, meat and dairy are served to us as healthy foods and so we dont even know that were doing something bad for the body literally since were weaned from our mothers. We are talking about decades of abuse. Listen to that! In six months, your body bounces back. Im incredulous and in awe of what the human body can do.

So, when you start to shift the Titanic and you say, Okay, no more meat because I dont want to go under the knife, and I dont want to die either. Im just going to do food as medicine. You decide that the easiest way to do this, the lowest hanging fruitis to change what I eat. Did you have any trip-ups, pitfalls, anything that kind of set you back a little bit? Or was it smooth sailing the whole way?

BR: Oh, every day is still [a challenge]. I got to tell you it was a lot easier to lose the weight and reverse the disease than it was to get it. I worked really hard at putting that 300 pounds on. And Ive been fighting childhood obesity since I was eight years old.Thats what Im all about. Thats what my foundation is. Fools Gold barbeque, thats what we do. All the things we do is about fighting the incredible disease of childhood obesity.

Ive been [personally] fighting it since I was eight years old and nothings ever worked. So, do I have trip-ups? Every single day. Every day its still a challenge. But Ive met so many incredible people that I didnt even realize this whole world of plant-based and veganism existed until I stepped into it. But yeah, challenges every single day. Every single day I want to do something that I know is not right for my body and its not an easy journey, particularly when you lose as much weight as I did. Its a mental challenge, too.

So, I mean I still look in the mirror sometimes and still see my old 300-pound self. Its a crazy thing, your brain takes a little bit to catch up with you. And my doctor is always telling me, Brian thats going to go away. Brian thats going to go away. But its really weird when your wife says, Brian youre 160 pounds and you walk past a store or in a mirror and you see a 300-pound man. I mean, I dont know if youve seen my before and after pictures, but its pretty dramatic.

So, yeah, its a battle. Its a battle every day but its a great battle. It is such an amazing battle that Ive dropped everything else. Ive had a lot of successes in my life. I sold a company to one of the big credit bureaus and made a lot of money. Now Ive dropped everything else and Im on a mission. Im on a mission to kind of be the lead generation aspect of plant-based and plant-based barbeque!

Not everyone can go cold Tofurky, like Brian, but Brian shows us that just because you give up meat and dairy, doesnt mean you have to give up taste! And I can vouch for this! Barbeque tofu, tempeh, and sweet potatoes are the bomb! You can find recipes here.

For the full interview, click here.

Elysabeth Alfano is a plant-based business consultant and helps people transition to a plant-based diet. Follow her @ElysabethAlfano on all platforms and at ElysabethAlfano.com

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This Expert Grill Master Lost 140 Pounds on a Plant-Based Diet - The Beet

Type 2 diabetes treatment: Low carb diet has proven to be effective at lowering your risk – Express

Posted: December 16, 2020 at 6:00 pm

This Morning: Type 2 diabetes can be 'devastating' says expert

A healthy diet is important for a healthy life, as stated by the old saying, You are what you eat. This is even more important in todays world where diabetes and obesity are a worldwide pandemic. According to the International Diabetes Federation 8th Diabetes Atlas, about 425 million people worldwide have diabetes and, if the current trends continue, 629 million of people aged 2079 will have diabetes by 2045. With these shocking statistics finding ways to help with better treatment is imperative. Studies and health experts agree that a low carb diet helps to lower blood sugar for better treatment and management.

Normally, when a person eats carbohydrates they are broken down into small units of glucose, which end up as blood sugar.

In healthy people, blood sugar levels remain within a narrow range throughout the day.

In type 2 diabetes however, this system doesnt work the way it is supposed to.

The actual amount that you need to eat will depend on your age, activity levels and the goals you are trying to achieve.

READ MORE:Diabetes symptoms type 2: Experiencing polydipsia when drinking is a warning sign

In a study published in the US National Library of Medicine National Institutes of Health, low carb and ketogenic diets and how they affect type 2 diabetes was investigated.

The study noted: According to an alternative view, dietary components have a main role in producing hormonal responses that cause obesity, and certain types of carbohydrate can alter the homeostatic mechanism that limits weight loss.

The carbohydrate-insulin model (CIM) of obesity hypothesizes that a high-carbohydrate/low-fat diet causes postprandial hyperinsulinemia that promotes fat deposition and decreases circulating metabolic fuels (glucose and lipids), thereby increasing hunger and slowing the whole-body metabolic rate.

Insulin is the most potent anabolic hormone that promotes glucose uptake into tissues, suppresses release of fatty acid from adipose tissue, inhibits production of ketones from liver and stimulates fat and glycogen deposition.

Dietary carbohydrates are the main driving force for insulin secretion and are heterogeneous in their glycaemic index (GI) (an index of how fast blood glucose rises after their ingestion), and glycaemic load (GL) (derived from carbohydrate amount and glycaemic index).

As carbohydrates are the main source of glucose, reducing their intake may lead to a decrease in insulin requirements, an improvement in insulin sensitivity and a reduction of post-prandial glycaemia.

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In another study published in The Association of UK Dieticians, low carbohydrate diets for the management of type 2 diabetes in adults was analysed.

The study noted: The role and the amounts of carbohydrate in foods as part of the diet of people with type 2 diabetes is often misunderstood and has been questioned in recent years.

Low carbohydrate diets have been regarded as an effective option for people with type 2 diabetes since the publication of the Diabetes UK Guidelines in 2011 (Dyson 2011a) with the recently updated Diabetes UK guidelines reiterating this recommendation (Diabetes UK 2018).

Low-carbohydrate diets (i.e., defined as diets containing between 50g and 130g carbohydrate) can be effective in managing weight, improving glycaemic control and cardiovascular risk in people with type 2 diabetes in the short term i.e., less than 12 months (Diabetes UK 2018).

This is probably due to the accompanying reduction in energy (calorie) intake and subsequent weight loss (Diabetes UK 2018).

When considering a low carbohydrate diet as an option, people with diabetes who are on certain drugs including insulin should be made aware of possible side effects such as the risk of hypoglycaemia or in rare cases ketoacidosis; it is important that individuals on such treatments should be supported by doctors and dietitians to manage such risks which may involve adjusting medication.

Doctor David Cavan said: I have witnessed a big outcome in many of my patients since I started recommending carbohydrate restriction a few years ago.

"The effect of changing the diet in this way is far mar dramatic than any medication, including insulin.

"And some people, who had been on insulin for many years to treat their type 2 diabetes, have even been able to come out altogether.

Top tips for following the low-carb rule include:

Reduce or eliminate the amount of sugar and high-carb foods which include breakfast cereals, bread, pasta, white potatoes, rice, crackers, biscuits, sweets, and fizzy drinks.

Try to load up every meal with non-starchy and salad vegetables such as kale, lettuce, broccoli, mushrooms, or peppers.

Eat good fats, including oily fish, olive oil, coconut oil, avocado, and animal fats. Also include nuts and cheese in moderation.

Try carbohydrate alternatives such as quinoa or cauliflower as a substitute or rice and zucchinis for an alternative for pasta.

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Type 2 diabetes treatment: Low carb diet has proven to be effective at lowering your risk - Express

Scientists find a fatal case of constipation in 1,000-year-old mummy with grasshopper diet – ZME Science

Posted: December 16, 2020 at 6:00 pm

Credit: Karl Reinhard / Scott Schrage.

A native American who lived in the Lower Pecos Canyonlands of Texas between 1,000 and 1,400 years ago had one of the worst cases of constipation in the annals of medicine. Due to an infection, the mans colon swelled to six times its normal size, which made it impossible to digest normal food properly.

Ultimately, the man died of this horrific disease, known as megacolon. Centuries later, his remains, mummified by the arid conditions, were found in a rock shelter close to the junction between the Rio Grande and Pecos Rivers in South Texas.

But this story also has a positive side to it. Upon analyzing the mummy, scientists have found that during the last two to three months of his life, the man ate a diet of grasshoppers whose legs had been removed. Since his condition must have made it almost impossible to walk and procure food for himself, its likely that the man was fed by somebody else, perhaps family or other members of his community. Its one of the earliest bits of evidence of hospice care.

They were taking off the legs, said Karl Reinhard, professor in the School of Natural Resources at the University of NebraskaLincoln. So they were giving him mostly the fluid-rich body the squishable part of the grasshopper. In addition to being high in protein, it was pretty high in moisture. So it would have been easier for him to eat in the early stages of his megacolonexperience.

The Skiles mummy from Texas, named after Guy Skiles, the person who first discovered it in 1937, had been stored in various private and public museums. More recently, in 2003, Reinhard and colleagues published a study in which they reported that the mummy contained 1,2 kilograms (2.6 pounds) of feces in its huge colon, along with a large quantity of unprocessed food. This led the researchers to conclude that the unfortunate man was infected with the parasite-borne Chagas disease and suffered from severe malnourishment due to the fact that his body was unable to process food.

In their new study, Reinhards team revisited the Skiles mummy, this time using scanning electron microscopy, which offered new clues about the mans diet during his twilight days.

The researchers examined phytoliths, tiny plant tissue structures that remain intact even after the rest of the plant decays and which are so robust they normally survive the rough, bumpy ride through the human intestinal tract. But in the case of this mummy, the researchers were astonished by the phytoliths found inside it.

The phytoliths were split open, crushed. And that means there was incredible pressure that was exerted on a microscopic level in this guys intestinal system, which highlights even more the pathology that was exhibited here, Reinhard said. I think this is unique in the annals of pathology this level of intestinal blockage and the pressure thats associated withit.

This most recent analysis of the Skiles mummy will appear in a forthcoming chapter of The Handbook of Mummy Studies, which also includes best practices for preparing and analyzing the contents of mummified intestines.

In the same handbook, Reinhard also described two other mummies who also received special care during their last days. One of the mummies belongs to a 5 to 6-year-old child who was buried between 500 and 1,000 years ago in Arizonas Ventana Cave by the Hohokam people. The third mummy, of an even younger child, was buried roughly 750 years ago in southern Utah.

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Scientists find a fatal case of constipation in 1,000-year-old mummy with grasshopper diet - ZME Science

Letter to the Editor: Feed your mind a daily diet of positivity and good vibes – Delaware State News – Delaware State News

Posted: December 16, 2020 at 6:00 pm

You are today where your thoughts have brought you; you will be tomorrow where your thoughts take you James Allen.

The mind the invisible, transcendent world of thought, feeling, attitude, belief and imagination is unlimited in potential. To be utilized effectively and not be a waste when the need arises to cope with lifes challenges and adversity with matters of health, business, family, government, etc., it requires a daily diet of some paramount ingredients, i.e., positivity, hope, optimism, faith, confidence. Just as filling your car with gas allows it to drive and saturating your heart with love spreads kindness, thronging your mind with good vibes produces a healthier impact on your quality of life despite the circumstances.

The minds a terrible thing to waste, so dont. Instead, fill it with superlative thoughts to strongly (and safely) forge toward a non-pandemic tomorrow.

Dianne ScottDover

The Opinion page is populated with letters from you, our readers. The Delaware State News was founded on and still is dedicated to the basic principle of civilly and respectfully sharing ideas to create a better community for us all. To submit a letter to the editor, visit the Submit a Letter page.

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The Diet Action Bronson Follows to Lose Weight – menshealth.com

Posted: December 16, 2020 at 5:59 pm

In March, as the world went to hell and New York City went into lockdown, Queens-born chef turned hip-hop-artist Action Bronson (Ariyan Arslani, Baklava) began a 127-pound weight loss grind. Now, nine months later, he said it's almost like he never had that weight to begin with.

At his heaviest, Bronson was pushing 400 pounds, and with the birth of his son last year, he decided enough was enough. Ive been a big boy my whole life and it got out of control, he tells Mens Health. My entire career was based around living a fast, hard life. And I got myself together and here we are in December and Im 249 pounds this morningshredded!

Bronsons gym time was important for his weight loss, but his dietary changes were essential; the former chef had to battle indulgence, starting at sunrise.

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Bronson said his days begin now around 4:30 AM, sometimes with a soft-scrambled eggs (no browning!), and always with a protein shake. "I have to make two portions because its an after-the-workout shake also," he said. (Shake recipe: fruit, olive oil, almonds, almond milk, protein.)

After workouts, lunch usually consists of five to 10 egg whites and chickenI wanna look like Eddie Hall, Bronson said, grinningand broccolidefrosted in hot water, thrown with olive oil into a hot pan and sauted with garlic: beautiful.

Bronson avoids unhealthy snacking habits by relying on roasted nuts, hit with honey and spices like cayenne and cinnamon. The rest of the day is varied, healthy chaos for Bronson who might eat sopita or other soupsyoure boiling out all this goodness, all this soul, and youre putting back into your souland then a light, low-carb dinnergrilled chicken and broccoli.

I havent had a good pasta in months, man, he said, sadly. I love pasta. The difference for Bronson these days, however, is willpower. Dessert has to be carefully considered and then avoided.

Men's Health

Its hard to have dessert, Bronson explained. You become unconscious when youre eating that stuff. You cant gage the size and what the impact has. The smallest thing could be the worst thing in the world.

Bronson recently spent his birthday staring down a cake. I looked at it. I know what that cake taste like But I have willpower now. He recommended seeking out natural, unprocessed sweets like raw cacao and almond butter.

Or you could just go with fruit, Bronson said. And maybe baklava, on very special occasions.

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The Diet Action Bronson Follows to Lose Weight - menshealth.com

Intermittent fasting The facts – SHEmazing

Posted: December 16, 2020 at 5:59 pm

Diet culture is a tricky subject. While it has evolved from the insanity of the late nineties and early noughties, there is still a lot of scepticism around some of the trending diets taking hold today.

In the era of fitness bloggers and nutritionist Instagram pages, there are thousands of different experts telling us a thousand different and conflicting ways to slim down. Some take the more modern, holistic approach, teaching body positivity, moderation and exercise, keeping the entire process simple. Others, however, maintain that there is a complex and specific formula to gaining the body you want.

One of these formulas that has taken over the weight loss world is intermittent fasting. A practice used since ancient times, according to Harvard School of Public Health, there is evidence that this method was in use in the times of the ancient Greeks . Popular belief says that intermittent fasting increases longevity, reduces body weight and promotes healthy ageing.

The idea is based on the fact that humans did not always have access to the large quantities of food that we do today and that three large daily meals as well as snacks in between were not consumed. Intermittent fasting promotes mimicking this idea, going for certain periods of time without consuming food depending on your body weight and weight loss plan and only drinking water, and unsweetened beverages during this time.

Now that Unislim Ireland has adopted a version of this method as part of their Balance Plan, we decided to look a little harder at what this diet thats generating more interest than any other fad before actually entails.

We decided to build on our fantastic Balance plan to help you give your weight-loss a turbo boost by introducing our brand NEW Flexifast plan. Flexifast is a unique and innovative fasting-focused plan developed by some of Irelands leading dieticians to show you how to manage fasting successfully and safely in 2020.

There are a few different ways to go about intermittently fasting. The different types are tailored to the subjects lifestyle and revolve around when and how you eat;

Alternate day fasting requires fasting every other day.

Modified alternate day fasting means allowing a small consumption of calories on fasting day, usually less the 75% of your normal caloric intake.

The 5:2 diet, also known as the fast diet, requires abstaining totally from food for 2 days of the week and then maintaining a normal diet the other 5 days. This method is purported to combat the effects of initial rapid weight loss from caloric deficiency, claiming to prevent the body from clinging to the fat cells as a store of heat and energy, and instead reaping the benefits of a short term fast, including weight loss.

The hours of the day in which food is allowed to be consumed are also a factor in this diet. The rule to live by is 16:8, 18:6, and 20:4. The 16:8 method is the most popular, involving a 16 hour fast and then an 8 hour period within which to consume your meals. Therefore, this window generally excludes either breakfast or dinner. There is a history of nutritionists suggesting that eating within a certain window is beneficial to not only weight loss but our sleep patterns and digestive system. However, that history does not include advising skipping meals.

(Sources)

Some articles about intermittent fasting claim that the primary fuel for most cells and organs in the body are glucose, fatty acids and ketone bodies and that these are used for energy or stored as triglycerides. These articles claim that during periods of fasting, triglycerides are broken down to make fatty acids available and that practising intermittent fasting means the bodys cells will periodically not have access to glucose. Instead, they will use free fatty acids and ketone bodies as their primary fuel. They call this process intermittent metabolic switching or glucose-ketone (G-to-K) switchover

The idea is that when the bodys glycogen stores become depleted, as happens during fasting, the body starts to break down fat. The breakdown of fats increases the availability of fatty acids, which most cells can use for energy.

However, a recent summary of the current scientific evidence indicates that our understanding of the effects of fasting on physical performance is not complete. Although some studies are clearly positive, others have reported decreased performances while others showed no effect

(Sources)

Physiologically, calorie restriction has been shown in animals to increase lifespan and improve tolerance to various metabolic stresses in the body. [4] Although the evidence for caloric restriction in animal studies is strong, there is less convincing evidence in human studies.

Harvard School of Public Health also notes that while many of the studies saw that participants did in fact lose weight roughly 7-11 pounds over a 10-week period it noted that many of these studies were flawed in their methods;

Many different study designs and methods of intermittent fasting were used, and participant characteristics differed (lean vs. obese). Half of the studies were controlled trials comparing the fasting group to a comparison group and/or a control group (either continuous calorie restriction or usual lifestyle), with the other half examining an intermittent fasting group alone.

While these studies are flawed, their results show some interesting findings;

Dropout rates (people giving up on the diet) ranged from 0-65%. When comparing dropout rates between the fasting groups and continuous calorie restriction groups, no significant differences were found. Overall, the review did not find that intermittent fasting had a low dropout rate, and therefore was not necessarily easier to follow than other weight loss approaches.

When examining the 12 clinical trials that compared the fasting group with the continuous calorie restriction group, there was no significant difference in weight loss amounts or body composition changes.

Ten trials that investigated changes in appetite did not show an overall increase in appetite in the intermittent fasting groups despite significant weight loss and decreases in leptin hormone levels (a hormone that suppresses appetite).

This type of dietary pattern would be difficult for someone who eats every few hours (e.g., snacks between meals, grazes). It would also not be appropriate for those with conditions that require food at regular intervals due to metabolic changes caused by their medications, such as with diabetes. Prolonged periods of food deprivation or semi-starvation places one at risk for overeating when food is reintroduced and may foster unhealthy behaviours such as an increased fixation on food.

The Harvard School of Public Health warns that;

Individuals with the following conditions should abstain from intermittent fasting:

Diabetes

Eating disorders that involve unhealthy self-restriction (anorexia or bulimia nervosa)

Use of medications that require food intake

Active growth stage, such as in adolescents

Pregnancy, breastfeeding

Some studies suggest that alternate-day fasting is about as effective as a typical low-calorie diet for weight loss. That seems reasonable because reducing the number of calories you eat should help you lose weight.

Can intermittent fasting improve your health? Losing weight and being physically active help lower your risk of obesity-related diseases, such as diabetes, sleep apnea and some types of cancer. For these diseases, intermittent fasting seems to be about as beneficial as any other type of diet that reduces overall calories.

Manpreet Mundi M.D. says that there is some research to suggest that intermittent fasting may be more beneficial than other diets for reducing inflammation and improving conditions associated with inflammation, such as:

Alzheimer's disease

Arthritis

Asthma

Multiple sclerosis

Stroke

However, he notes the side affects that intermittent fasting can have, although they generally go away after a month on the diet. They are;

Hunger

Fatigue

Insomnia

Nausea

Headaches

Mundi is careful also to note that intermittent fasting is safe for many people, but it's not for everyone. Skipping meals may not be the best way to manage your weight if you're pregnant or breast-feeding. If you have kidney stones, gastroesophageal reflux, diabetes or other medical problems, talk with your doctor before starting intermittent fasting.

Johns Hopkins neuroscientist Mark Mattson, Ph.D., has studied intermittent fasting for 25 years. One of Mattsons studies published in the New England Journal of Medicine revealed data about a range of health benefits associated with the practice of intermittent fasting. Benefits include a longer life, a leaner body and a sharper mind.

Many things happen during intermittent fasting that can protect organs against chronic diseases like type 2 diabetes, heart disease, age-related neurodegenerative disorders, even inflammatory bowel disease and many cancers, he says.

Dietician, Christie Williams also stresses that before you try intermittent fasting (or any diet), you should check in with your primary care practitioner first. Some people who should steer clear of trying intermittent fasting are:

Children and teens under age 18.

Women who are pregnant or breastfeeding.

People with diabetes or blood sugar problems.

Those with a history of eating disorders.

But, Johns Hopkins dietician Christie Williams, M.S., R.D.N. says, People not in these categories who can do intermittent fasting safely can continue the regimen indefinitely. It can be a lifestyle change, she says, and one with benefits.

Keep in mind that intermittent fasting may have different effects on different people. Talk to your doctor if you start experiencing unusual anxiety, headaches, nausea or other symptoms after you start intermittent fasting.

While this is a method that seems to be slowly and cautiously being embraced, as seen with the experts here, it is clear that there is little definitive evidence yet about whether or not this method is actually any better or worse than normal caloric regulation.

However, what it does seem to promote is a fixation on the limitation of food for longer periods of time than other diets. It is a slippery slope from a days fasting to an obsession about how long one can go without food. While there does seem to be a safe way to practice this method, it raises red flags for anyone susceptible to obsession with weight and calorie intake. Studies still leave a lot of questions unanswered. What are the long term effects? Is t safe for athletes? Does fasting for a day affect ones ability to do tasks like work and drive?

Practising intermittent fasting is a personal decision and one that must be made between you and your doctor.

Read more here:
Intermittent fasting The facts - SHEmazing

Eating off saucers and other ways to celebrate the holidays after weight-loss surgery – Houston Chronicle

Posted: December 16, 2020 at 5:59 pm

Ruben Cardona plans to spend Christmas in his loft in East Downtown with his partner.

I've been so eager to decorate this year I put up all my holiday stuff up even before Thanksgiving, he said.

Cardonas tree is decorated and covered with lights, and his stockings for humans as well as his dogs Ramsey and Bug are hanging. Instead of visiting family, Cardona, 28, will schedule FaceTime and telephone calls to stay connected.

We decided to do our holidays apart, he said.

In some ways, staying separate will make Cardonas celebration easier this year. A few months ago, he had a gastric sleeve procedure. After weight-loss surgery, diets and portion sizes are restricted, making Christmas dinner trickier to navigate.

Its my first holiday season with this surgery, he said.

Since most Christmas parties are canceled because of COVID-19, Cardona can stick more easily to his prescribed post-surgery diet. He can control how much he eats and when he sits down for a meals.

Cardona has also committed to making smart choices, such as subbing mashed cauliflower for mashed potatoes and forgoing the wine this holiday season.

These decisions are less difficult to make without holiday parties and family meals.

According to the American Society for Metabolic and Bariatric Surgery, 252,000 bariatric procedures were performed in the U.S. in 2018. At Baylor College of Medicine, where Cardona is a patient, about 160 weight-loss procedures are performed annually.

A lot of patients get concerned, said Rachel Griehs, a dietitian at Baylor College of Medicine who has been working with Cardona. When they get together with friends and family, theres food all over. Its a challenge for them.

Cardonas bariatric surgeon at Baylor, Dr. Juliet Holder-Haynes, said patients are often worried about managing meals after the procedure especially for their first holiday.

For patients who have bariatric surgery, there are a lot of concerns about food in general, she said. Holidays and public events can be stressful.

It can be difficult to explain to your mother why you cant try her specialty this year or why second helpings are out of the question, she said. It can be awkward when they can only have small amounts of food.

Punch and champagne are often off limits, which can be confusing to friends who want to celebrate over a toast.

They cant do it like they used to, and that can cause a lot of stress, Griehs said.

She explained that after a gastric sleeve or bypass surgery, a patients stomach is literally smaller.

They cant always eat certain things, and they wont be able to overeat, Griehs said. Were changing their anatomy and their stomach. You almost have to treat their stomach like its brand new.

Even munching on something dry like turkey or too sweet like a Christmas cookie can make them sick, she added. Not only are certain foods off limits, but portion size is crucial. Eating too much of a food even one thats typically safe can lead to vomiting.

Starches can be too heavy for a weight-loss-surgery patient. They can be heavy, like a lump in the stomach, said Griehs, who recommends patients stick with protein. Keep that food to the smallest portion. Eat everything else first.

That means, after the Christmas ham and a vegetable, a spoonful of mashed potatoes or stuffing can suffice.

Dumping syndrome diarrhea, nausea, cramping or light-headedness caused by rapid gastric emptying is common when patients eat sugar or drink during a meal.

Foods that dont sit in the stomach literally dump, Griehs said. For some people, they can eat barbecue sauce and that happens. For others, its a piece of cake. Theres nothing you can do about it. You just have to go through it, and its almost like food poisoning.

Staying away from dessert, alcohol and carbohydrates can help post-operation individuals feel better. Still, a new dish can pose a problem, simply because patients do not know how they will react to certain ingredients.

Eat the stuff you know you can eat, Griehs said. Be aware of ingredients in dishes. Maybe bring a dish you know that you can eat.

In addition, she tells patients to eat slowly and chew food well. Drinking water and eating also must become separate occasions.

You cannot eat and drink together, she said. It creates a lot of pressure on the stomach. Then you would feel bad for a couple of hours.

She also suggests using a saucer instead of a plate to limit portions and to bring baby silverware to force small bites of food.

If they have one bite too many, they will get sick, Griehs said. They dont want to get to that point.

Michelle Stacker, 51, underwent the procedure in May after hypothyroidism caused her to gain weight even though she ate healthfully and exercised. Weight-loss surgery seemed like the solution. Already, shes lost 60 pounds. Now she enjoys running around with her grandchildren in the park.

Having this surgery changed my life, said Stacker, who lives in The Woodlands. I feel so good. I wake up, and Im not aching. I wake up, and Im not hurting.

Still, adjusting to her diet has its challenges. Her once-typical salads dont sit well in her stomach anymore, and she can take only a couple of sips of her beloved daiquiris before placing them back in the freezer for later. She often drinks protein shakes instead of meals to help with her nutrition.

During the holidays, she plans to cook stuffing, cake and other favorites for her family.

Stacker will be eating with baby silverware to control her portions. She also has to be careful not to take in too much air when she drinks water.

Stacker said the extra effort is worth it.

This year, Im feeling joy that I attribute to the surgery, she said. I dont feel sick. Im active, and I get to play with my grandchildren.

Some patients will want to limit their calories to a holiday party and restrict what they eat the rest of the day or even skip some meals. Thats a bad idea, Griehs said. It can lead to over-eating and chewing too fast.

A lot of people will go all day without eating and then be ravenous, she explained. I tell people to eat light, but be sure you eat. You want to stick to your regular schedule of eating.

Still, Griehs said to remember that each holiday get-together lasts only a day. If an individual overeats or has a dessert, its not the end of the world.

Patients often worry about gaining back the weight they lost with surgery, Griehs explained.

Theres a honeymoon phase after the operation when they can lose weight no matter what, she said. That doesnt last forever. Their appetite starts coming back, and if they havent changed the way that they think about food, they will likely go back to old eating habits.

Holder-Haynes agreed. One bad meal is not going to cause you to have weight gain, she said. Its a pattern of behavior that leads to weight gain. One Christmas meal wont sabotage you.

She advises patients to remember why they had the surgery in the first place when they get frustrated about their diets during the holiday.

Before surgery, your relationship with food had to change, she said.

Holder-Haynes also suggests that patients have a game plan. Plan what youll eat, and picture what your plate will look like, she said.

Cardona said that both Holder-Haynes and Griehs consider him a patient for life, not simply during the surgery.

If you have any questions, they tell me to feel free to reach out, Cardona said. Ive done that, and I enjoy it.

They have both been clear to him that weight loss is a process.

This is going to be a lifelong thing, he said. This is something I have to work for. I want to keep this going. Ill set new goals, and Ill keep moving forward.

Cardonas surgery was at the end of August. Four months later, he now weighs 206 pounds, down from 287 pounds.

Hes become extremely aware of what he can eat and when. Already, he feels healthier. Before his surgery, even walking his dogs would hurt his feet and back.

But now I feel like I have more energy and can withstand walking longer and farther, he said. My dogs are very appreciative.

Maybe the holidays shouldnt be all about food anyway, he added.

Were so used to holiday get-togethers and food, Cardona said. Its not about the food and gifts. Its about the holidays.

In Christmases past, Cardonas gatherings often centered on the food; after dessert, everyone left. Thats changing, as he and other family members have opted for weight-loss surgery.

Food hasnt been the center of our gatherings anymore. Its about bringing ourselves to the table instead, Cardona said.

Lindsay Peyton is a Houston-based freelance writer.

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Eating off saucers and other ways to celebrate the holidays after weight-loss surgery - Houston Chronicle

The 16:8 diet: what is it and could it work for you? – woman&home

Posted: December 16, 2020 at 5:58 pm

Thinking about starting the 16:8 diet, but want to find out more before you do? Well, you've come to the right place. This intermittent fasting diet has grown in popularity over the last few years and it's no wonder why. Changing the hours you eat can be a simple way to change your mindset about food, and it has great results.

Here's our expert advice on why the 16:8 diet may work for you...

"The 16:8 diet is an intermittent fasting diet," says dietitian,Dr Carrie Ruxton from The Health & Food Supplements Information Service. "16:8 intermittent fasting involves limiting consumption of foods and energy (calorie)-containing beverages to a set window of eight hours per day and abstaining from food for the remaining 16 hours. This cycle can be repeated as often as you like from just once or twice per week to every day, depending on personal preference.

"Restricting food intake to eight hours a day helps to cut calories," says Dr Ruxton. "It may also help weight loss if the diet is healthy and the person does not make up for fasting by eating large amounts of foods during the eating period of eight hours. As well as cutting calorie intake, the diet may reduce resting energy expenditure and contribute to weight loss.

Don't worry about starving, you won't on this diet.

Start by picking a time frame for fasting, say 8pm until midday the following day or 5pm until 9am until the following day," says Dr Ruxton. "So, youd eat during the hours of 12 noon until 8pm or from 9am until 5pm. You could eat anything you like although any benefits that might be gained from the diet would not be so great if you choose a high proportion of less healthy foods.Its important to stick to nutritious whole foods during the eating period.Drink calorie-free beverages, like water and unsweetened teas, during the fast period to curb appetite and maintain hydration.

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While other diets often set strict rules and regulations on what can be eaten, 16:8 intermittent fasting is easy to follow and requires minimal effort," says Dr Ruxton.

It is really simple to follow. "It is generally considered less restrictive and more flexible than some other diet plans and is easier for some people to fit into their lifestyle, which can contribute to weight loss, adds Dr Ruxton.

Restricting food intake to just eight hours per day can cause some people to eat more than usual during eating periods in an attempt to make up for hours spent fasting," says Dr Ruxton. "This may lead to weight gain, digestive problems and the development of unhealthy eating habits. The 16:8 diet may also cause short-term negative side effects at the start such as hunger, weakness and fatigue though these often subside once a routine is established."

And that's not the only thing to look out for. Restricting food intake could also reduce intake of vitamins and minerals," says Dr Ruxton. "In fact, any change of food/diet regime can prejudice vitamin and mineral intake.

"This depends on your calorie intake during the eight hours you eat," says Dr Ruxton. "Research on this diet is limited, but has shown similar weight loss on an intermittent fasting diet and a low-calorie diet although intermittent fasting may be more effective for retention of lean tissue (e.g., muscle).

Yes, this one is definitely worth trying. "The 16:8 diet can be a safe and easy way to improve your health when managed with a healthy nutritious diet and a healthy lifestyle," says Dr Ruxton.

"However, it shouldnt be viewed as a substitute for balanced, healthy diet rich in whole foods. Though 16:8 intermittent fasting is generally considered safe for most healthy adults, its important to talk to your doctor before giving it a try. This is especially the case if you have any underlying health conditions, such as diabetes, low blood pressure, a history of disordered eating or if you take any medication. Plus, intermittent fasting is also not recommended for women who are trying to conceive or those who are pregnant or breastfeeding.

Here's the great news. "You dont have to sign up to anything," says Dr Ruxton. "There are plenty of 16:8 plans online. The cost of the diet is your choice as you choose what to put in your shopping basket. You may spend less eating during eight hours each day.

Good luck if you try the 16:8 diet - we hope it works for you.

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The 16:8 diet: what is it and could it work for you? - woman&home

Diet resolutions: 6 things to know about eating less meat and more plant-based foods – The Conversation CA

Posted: December 16, 2020 at 5:58 pm

Many people are making changes to their diets to eat healthier or in a more environmentally friendly manner. They might choose to eat less meat, less sugar or even adopt an entirely vegan diet. A growing number, however, are choosing a plant-based diet that focuses on foods that come from plants, but may still include animal products, such as meat or cheese.

American biochemist Thomas Colin Campbell coined the term plant-based in the 1980s to better explain his research on diet and nutrition. The term surged in popularity in 2016 when Campbells book The China Study was reprinted and alternative meat products such as Beyond Burger and Impossible Burger were launched.

Since then, plant-based foods have taken the world by storm. They are everywhere: fast-food chains, restaurant menus, grocery stores, social media, food blogs and on your plate. The global plant-based food market is predicted to reach a market valuation of US$38.4 billion by 2025. In the United States alone, the number of plant-based products available increased 29 per cent between 2017 and 2019.

As a research assistant at the Centre for Culinary Innovation, I work with industry to develop new food products. Although the work of the centre is not limited to plant-based foods, our team focuses on researching, understanding, experimenting and creating new ones.

The rapid growth of plant-based food is due to several factors. The most common reasons people in Europe, the U.S. and Canada give for eating plant-based food are the health benefits, curiosity to try new food, environmental concerns and animal welfare.

If you are thinking about switching to a plant-based diet, here are six things you should know about plant-based food.

According to the Plant Based Foods Association, a plant-based product consists of ingredients derived from plants, including vegetables, fruits, whole grains, nuts, seeds or legumes.

The final product directly replaces an animal product. By this definition, a cheese made from plant sources can be called plant-based, but flour or bread cannot. If the final product only partially replaces an animal product, then it should be labelled as a blend.

The terms vegan and plant-based have long been used interchangeably. But following a plant-based diet does not necessarily mean that you are vegan or vegetarian. It means that you are consciously choosing to eat more from plants, but you may still be eating meat, fish, eggs or other animal products.

In fact, plant-based food manufacturers are not targeting vegans and vegetarians since they are only a small percentage of the population. Their main targets are meat eaters and flexitarians people who eat mostly plant-based diets, but still eat meat.

Usually, a diet containing a higher proportion of plant-based food is automatically associated with being healthy. However, it might not always be the case.

A plant-based diet is healthy when it is mainly composed of whole foods such as vegetables, fruits, legumes and nuts. In fact, such a diet has been shown to decrease the risk of chronic diseases like heart disease, diabetes and cancer.

Nutritionists remain concerned about heavily processed meat substitutes that contain high levels of saturated fats and sodium. These ingredients preservatives, flavouring and fillers enhance the taste, shelf life and texture.

Although they are considered natural, they are not necessary for a healthy diet. They may be environmentally friendly, but they may not be healthy, especially in large amounts.

Plant-based food is not going away anytime soon. In fact, what we are seeing now is a global increase of plant-based products.

What started with soy milk in the 1990s, and continued with almond milk in the 2000s and burgers in 2010s, has expanded to different types of plant-based products: pork, chicken, yogurt, ice cream, seafood, fish, eggs, cheese, sausage, jerky and more.

While Gen X and baby boomers may be more resistant to change their diets, millennials and Gen Z who are more likely to consider the food source, animal welfare issues and environmental impacts when making their purchasing decisions are embracing plant-based food and will continue to do so.

Millennials did not invent this type of eating, but they are re-inventing it and spurring a broader change in attitudes and consumption of plant-based food. Gen Z is growing up with plant-based eating as a norm.

What goes unnoticed by many consumers is how these products are made. Replacing animal food products is not an easy task, quite the opposite, it is a very complex one.

It takes years to research and develop plant-based food products. And it has only been possible because of the ingredients available, such as plant proteins, oils, flavourings and binders. The better they are, the better the final product will be. Not only in the sense of texture, appearance, flavour and mouthfeel, but also health.

The next wave of plant-based products will likely be healthier as better ingredients and processes (like 3D printing) will be available. If we look at Beyond Burger, for example, the new formulation is healthier than the previous one.

One of the main reasons consumers switch to a plant-based diet is because of sustainability and environmental concerns. Indeed, eating plant-based reduces the impacts of climate change, saves water and minimizes agricultural land use.

But be aware that many plant-based brands are a part of a larger operation. A specific brand may be sustainable and environment friendly, but the company that owns it may not be.

It is important that food companies be transparent. Consumers have the right to know where the products they buy come from and how they are made so they can make informed decisions and hold companies and brands accountable.

Excerpt from:
Diet resolutions: 6 things to know about eating less meat and more plant-based foods - The Conversation CA


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