For some people, surviving cancer can be a teachable moment, a chance to correct unhealthy habits. The wake-up call can be answered with improved dietary and other behaviors, or with denial and self-delusion, or, a little of both, noted Lawrence J. Cheskin, MD, chair of the Department of Nutrition and Food Studies at the George Mason University [email communication, November 2020].

It appears, from an analysis of food consumption, that most Americans who survived cancer did not answer the wake-up call by implementing healthy changes to their eating behaviors, but they believed they had. These findings, and their potential for clinical effects on the health of the 15.5 million cancer survivors in the United States, were published in the European Journal of Clinical Nutrition.1

To assess the quality and perception of diets among cancer survivors, data from the National Health and Nutritional Examination Survey (NHANES) collected between 2005 and 2014 were analyzed. The NHANES assessed nutrition and health information from approximately 10,000 Americans every 2 years.

The Healthy Eating Index (HEI)-2010 score was used to quantify diet quality on the basis of 24-hour consumption recall, in which scores between 100 and 80 indicated an excellent diet and lower than 50, a diet that needed improvement. This study concentrated on the HEI subcategories of fruits (maximum 5 points), vegetables (maximum 5 points), whole grains (maximum 10 points), and empty calories (maximum 20 points). Participants were asked to self-assess the quality of their diet by rating it between 5 (excellent) and 1 (poor).

Among the 25,475 participants surveyed, 2361 were cancer survivors. Compared with the general population, those who had survived cancer were significantly older (P <.0001), more likely to be women (P <.0001), to be White (P <.0001), and to have a higher level of education (P <.0001) and income (P <.0001).

The average HEI score among cancer survivors was 52.63 (95% CI, 50.37-54.89) in 2005 and increased to 55.26 (95% CI, 52.71-57.8) in 2014. Despite this temporal increase of 0.729 (P =.0193) points per year, the diets of cancer survivors were on the whole not particularly healthful. The investigators observed that survivors were consuming more whole grains (temporal trend, 0.19; P =.0319) and empty calories (temporal trend, 0.356; P =.0179) and fewer fruits (temporal trend, 0.91; P =.1909) and vegetables (temporal trend, 0.013; P =.7958) over time.

These survivors reported their diet was excellent (11.66%), very good (29.67%), good (38.02%), fair (16.96%), and poor (3.69%). The agreement between a persons self-assessment and quantified HEI score was poor (k, 0.06; 95% CI, 0.02-0.09), and was lowest among men (k, 0.04; 95% CI, 0.02 to 0.08) and survivors of Hispanic ethnicity (k, 0.04; 95% CI, 0.06 to 0.15).

Survivors who were more likely to over-rate their diet were older (odds ratio [OR], 11.4; 95% CI, 10.01-10.2), with a higher educational attainment (OR, 1.32; 95% CI, 1.005-1.732), and of Hispanic ethnicity (OR, 1.792; 95% CI, 1.062-3.024).

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Cancer Survivors Are Not Consuming A Healthful Diet, But They Believe They Are - Oncology Nurse Advisor

Did you step on the scale the morning after Thanksgiving and grimace? Yeah. In this season of indoor living and holidays, people pack on pounds that they never manage to unpack in the spring and summer. Its worse this year because of Covid-19, which can trigger worry-eating.

The rate of adult obesity in the U.S. was 42.4%in 2017-18, the most recent periodfor which figures are available, according to the Centers for Disease Control. Thats an enormous increase from 30.5% in 1999-2000. Severe obesityreached 9.2%in 2017-18. Obesity is a body mass index of 30 or more; severe obesity is a BMI of 40 or more.

The U.S. is one of the worlds fattest nations, exceeded in obesity prevalence only by 10 tinyPacific island nations and Kuwait, according to World Health Organization datafrom 2016. There are eight times as many obese people per capita in the U.S. as in Japan.

This is both a health and an economic issue.According to The State of Obesity 2020: Better Policies for a Healthier America, a new report by the Trust for Americas Health, obesity puts people at increased risk for type 2 diabetes, high blood pressure, stroke, and many types of cancers. As for economics, the report says, Obesity is estimated to increase healthcare spending by $149 billion annually (about half of which is paid for by Medicare and Medicaid) and being overweight or having obesity is the most common reason young adults are ineligible for military service.

And now, the pandemic. Obesity may triple the likelihood of hospitalization as a result of a Covid-19 infection, according to the CDC.

Freelance writer Matthew Rees, who was aspeechwriter for President George W. Bush,has been all over this issue since launching a website called Food and Health Facts. His logo isa caduceus, used in the U.S. as a symbol of medicine, in which the two snakes coiled around the staff are replaced with a carrot and a stalk of asparagus. Since October hes published bite-sized nuggets onobesity and Covid-19, restaurant portion inflation, the risk in eating processed meat, obesity in the military, advertising spending on sugary beverages, and more.

I asked Rees if he was writing a Thanksgiving-themed item. He said his friends told him to go easy on the doom and gloom on the holiday. (Didnt stop me.) When prodded, he said,There is an unhealthy and excessive amount of animal protein consumption in this country and Thanksgiving is one emblem of that. He hastened to add,Im not advocating that Thanksgivingshould end.

What to do? The report by the Trust for Americas Healthwhose funders include Michael Bloomberg, the majority owner of Bloomberg LPrecommends fighting obesity with, among other measures, free school meals and expanded access to food stamps so low-income Americans can eat healthier foods. Courting controversy, it also recommends changing incentivesby eliminating business-cost deductions related to the advertising of unhealthy food and beverages to children and by enacting sugary drink taxes where tax revenue is allocated to local efforts to reduce health and socioeconomic disparities. When Bloomberg was mayor of New York, the city limited the size of soda cups, but state courts knocked the measure down.

If you dont think those measures are good, come up with better ones, because its clear that something needs to be done.

(Corrects number of obese nations in Pacific to 10 from seven in third paragraph.)

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Today Would Be a Good Time to Start That Diet - Bloomberg

Eggs are a nutritious and affordable source of protein that humans have been eating for millions of years (1).

The most commonly consumed type of egg is the chicken egg. Still, many other types of eggs can be eaten too, including duck, quail, turkey, and goose eggs.

Duck eggs are a staple in Asian cuisines, though recently they have been gaining popularity in other places around the world (2).

You might have seen them at the grocery store, your local market, or on restaurant menus.

This article explains the differences between duck eggs and chicken eggs and compares the nutritional profiles of each. It also reviews some overall benefits and potential downsides of eating eggs.

In general, duck and chicken eggs are quite similar.

Still, there are a few specific features that set the two apart.

The most noticeable difference in physical appearance is the size of the eggs.

A duck egg can be 50100% larger than an average-sized chicken egg. Thus, eating one duck egg is like eating one and a half or two chicken eggs.

As with chicken eggs, the color of duck eggs varies based on the breed and diet of the duck, the environment its raised in, and its genetics (3).

Many duck eggs have white shells, but they also come in shades of pale gray, green, black, and blue.

The yolks also differ in both size and color. While the yolks of chicken eggs are usually a pale or bright yellow, duck egg yolks are a deeper shade of golden orange. Compared with a chicken yolk, a duck yolk tends to appear more vibrant.

Duck egg yolks are also larger, partly because duck eggs are generally larger than chicken eggs.

The vibrant yolk of a duck egg not only looks bold, but some people think it gives the egg a richer flavor as well. People often describe duck egg yolks as tasting creamier than chicken egg yolks.

Overall, duck eggs and chicken eggs taste similar. However, the flavor of duck eggs may be more intense than that of chicken eggs.

Duck eggs tend to be 50100% larger than chicken eggs. They also have a deep orange yolk that people often say is much richer and creamier than chicken egg yolk.

Duck eggs and chicken eggs both have impressive nutritional profiles.

The comparison chart below highlights the most notable nutrients in each.

Here are the nutritional profiles for 3.5 ounces (100 grams) of cooked duck and chicken eggs (4, 5).

Overall, eggs are low in carbs and fiber but a rich source of protein and good source of fat. Theyre also packed with many vitamins and minerals, particularly choline, riboflavin, selenium, vitamin A, and vitamin B12.

Although both types of eggs are nutritious, duck eggs tend to contain even higher amounts of some nutrients than chicken eggs, including folate, iron, and vitamin B12.

Duck eggs contain as much as 168% or more of the DV for vitamin B12. Your body needs vitamin B12 for certain tasks, such as building DNA and new red blood cells (6).

Yet, chicken egg whites tend to contain greater amounts of some proteins like ovalbumin, conalbumin, and lysozyme than duck egg whites. Scientists believe these proteins and others in eggs have antimicrobial, antioxidant, and cancer-inhibiting properties (2, 7, 8, 9).

Some people mistakenly believe that only egg whites contain protein. However, the yolks are actually packed with protein, although slightly less than the whites (10).

Both the egg whites and yolks of duck and chicken eggs are rich in beneficial bioactive peptides. These peptides are protein particles that may promote optimal health in humans (1, 11, 12, 13).

Duck eggs and chicken eggs are both packed with protein, fat, vitamins, minerals, antioxidants, and bioactive peptides that contribute in numerous ways to optimal human health.

Due to the large amounts of health-promoting nutrients that duck eggs and chicken eggs contain, occasionally consuming either type of egg may have health benefits.

Here are some particular benefits of both types of eggs.

Duck eggs and chicken eggs contain similar amounts of vitamin D. Each delivers between 89% of the DV in a 3.5-ounce (100-gram) serving.

Furthermore, some animal research from the past few years suggests that egg consumption may prevent vitamin D deficiency (14).

One 8-week study fed rats with diabetes a whole-egg diet and found a 130% increase in vitamin D levels, compared with rats fed a protein-based diet.

Rats that ate the whole-egg diet also had higher vitamin D levels than rats that were supplemented with vitamin D on the protein-based diet (15).

Still, research on how duck eggs and chicken eggs affect vitamin D status is limited, and scientists need to do many more high quality studies in humans to investigate this.

Regularly eating lean sources of protein, such as eggs, may provide important health benefits. High protein diets have been linked to several health benefits, including (16, 17):

One small study even found that egg proteins specifically may have benefits for weight loss.

The study observed that rats consuming diets comprising 1020% protein from chicken eggs experienced 2930% greater reductions in weight than rats that consumed a diet rich in the dairy protein casein (14).

However, this study was small, limited, and conducted in animals. Scientists would need to conduct human studies on isolated egg proteins to understand how their effects differ from those of other types of proteins.

Still, eggs are a low calorie protein source that may contribute to an overall healthy diet and even help some people manage their weight.

Eggs may be an important source of nutrition for pregnant people and their babies.

In recent years, studies have found an association between egg consumption and a number of benefits, including greater production of breast milk. Whats more, the nutrient choline found in eggs may support brain health and development in newborns (18).

Infants who consume eggs also tend to have higher intakes of beneficial nutrients, including vitamin B12, selenium, and phosphorus (19).

For pregnant people, the benefits may be less clear. One study found that higher egg consumption was associated with a reduced risk of high blood pressure and diabetes. Meanwhile, another study found it was associated with increased risk (20, 21).

Thus, scientists need to conduct more research to investigate the effects of eggs on pregnant people, their unborn children, and newborns.

Duck eggs and chicken eggs may be important sources of nutrition for young children, pregnant and lactating women, people trying to lose weight, and those at risk of vitamin D deficiency. However, scientists need to do more research on these topics.

Though eggs are certainly a nutritious food, consuming duck or chicken eggs too often could also carry certain risks.

Some nutrients increase or decrease when eggs are cooked. Its common for the nutrient content of foods to be altered by heat and other cooking methods.

For example, the protein content differs between raw eggs and soft or hard-boiled eggs (22).

Other nutrient levels can change with cooking, too. One study found that cooking chicken eggs may decrease their vitamin A content by as much as 20%.

Other studies suggest that various antioxidants in eggs may be altered by heat and cooking. In some cases, cooking increases the amount of nutrients present in eggs (23, 24, 25, 26).

That said, eggs still provide plenty of nutrients. You can use the table above to estimate your nutrient intake from cooked duck or chicken eggs.

Salmonella is a bacterium capable of causing a foodborne illness called salmonellosis. Its symptoms include nausea, vomiting, diarrhea, stomach cramps, headaches, and fever.

Usually, salmonellosis is not life threatening. However, it can be deadly in certain high-risk populations, such as children, pregnant people, older adults, and those with compromised immune systems.

Both duck and chicken eggs can occasionally be contaminated with the bacteria (27, 28, 29, 30).

To avoid developing a foodborne illness from duck or chicken eggs, always rinse the outside of your eggs under running water before cracking them open. Make sure to cook the egg whites and yolks to at least 160F (71C) (31, 32).

Heavy metals are a chemical element classification.

They may occur in some foods as a result of their presence in the soil, water, and air that the food is grown with. The amount in eggs can vary significantly depending on how and where the ducks or chickens were raised.

Animal feed contaminated with heavy metals may also contribute to the amount of heavy metals in the animals eggs (33, 34).

Heavy metals are generally harmless. In fact, some, such as iron, are actually essential nutrients the body needs to function properly.

However, some heavy metals may be toxic in large amounts.

Unfortunately, studies on both duck and chicken eggs have found that some eggs may contain significant amounts of heavy metals, including lead, cadmium, chromium, cobalt, and copper (35, 36, 37, 38).

Thus, consuming too many duck or chicken eggs high in heavy metals could harm your health over the long term (39).

Eggs have been at the center of a controversy surrounding cholesterol and heart disease for years.

Egg yolks contain a significant amount of fats, including more than 100% of the DV for cholesterol in a 3.5-ounce (100-gram) serving. For this reason, people have suggested that eggs may contribute to an increased risk of heart disease (40).

However, since these claims about eggs became mainstream, multiple research studies have suggested that eggs may actually help promote health (41, 42, 43, 44).

Particularly, eating eggs in moderation may help reduce the risk of some chronic diseases like stroke (45).

Still, other studies have found that eggs may elevate your cholesterol and blood sugar levels, which could, in theory, increase the risk of chronic disease (46, 47).

As such, the best way to include duck eggs or chicken eggs as part of a healthy diet is to consume them in moderation and use healthier preparation methods, such as poaching, boiling, and baking.

Duck and chicken eggs can occasionally contain foodborne-illness-causing bacteria or higher than normal levels of heavy metals.

Whether duck eggs or chicken eggs are better comes down to personal choice. Theres no right answer for everyone.

A few factors you may want to consider when choosing between duck eggs and chicken eggs are:

Whether you choose duck or chicken eggs is a personal preference. When youre deciding between the two, you may want to consider allergies, availability, personal taste, and price.

Eggs of all types contain an impressive number of healthy nutrients.

Plus, theyre affordable, versatile, and relatively easy to find.

However, consuming too many may have risks, although scientists need to conduct more research on this.

Thus, consuming duck or chicken eggs in moderation easily fits into a healthy diet.

If youve never had them, try duck eggs next time youre feeling bored with chicken eggs.

Continue reading here:
Duck Eggs vs. Chicken Eggs: Nutrition, Benefits, and More - Healthline

Dear Doctors: Our 16-year-old daughter wants to become a vegan. Her father and I think that may be a bit extreme, so we've compromised, and first she's going to try being a vegetarian. What's a good way for a growing teen to safely make the transition?

Dear Reader: We're both parents ourselves, so we understand your concerns about meeting your daughter's nutritional needs. A vegan diet, which cuts out all foods derived from living creatures -- including eggs, dairy products, gelatin and honey -- can send you on a steep learning curve. Even the more lenient parameters of a vegetarian diet take care and planning to be healthful and well-balanced.

As with any diet, the goal is to get enough calories, protein, vitamins and minerals from a wide array of fresh and healthful foods. The good news is that vegetarian and vegan diets are quite popular. That means the information and products your daughter needs to be a healthy vegetarian are widely available.

When following a vegetarian diet, your daughter will no longer eat red meat, poultry, fish or other seafood. Vegetarians may choose whether or not to eat eggs and dairy products. (Some, referred to as pescatarians, include fish in their diets.)

Although it can be tempting to dive into the deep end with a new lifestyle choice, we suggest a gradual transition. Instead of eliminating meat, start by adding an array of foods to your daughter's existing diet. This includes the tofu, tempeh, seitan, beans, legumes, nuts, seeds and whole grains that will become staples of her new way of eating. Once she's familiar and comfortable with these new foods, she can start eating them instead of the meat-based meal the rest of the family is having. A vegetarian we know made an easy transition by eliminating one category of meat at a time. She started with beef and, every few weeks, stopped eating another type of meat. Within a few months, she had achieved her goal of becoming a vegetarian.

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Ask the Doctors: Transition to vegan diet should be gradual - Lompoc Record

Sardines are oily fish rich in omega-3 fatty acids. They are a good source of protein, vitamins, and minerals, and they may have less mercury contamination than larger fish.

Sardines are small, soft-boned fish that belong to the herring family. The name sardine may come from the Mediterranean island of Sardinia, where these fish were once abundant.

Sardines are available fresh, canned, smoked, or pickled.

In this article, we look at how to include sardines in the diet and the possible health benefits. We also explain what to consider when buying sardines and how many a person should eat.

Sardines are oily fish that contain omega-3 fatty acids, which are fats often present in plants and marine organisms. The fish are also a good source of protein, vitamins, selenium, and calcium.

Omega-3 fatty acids are essential components of cell membranes. A person must get these fatty acids from food because the human body cannot make them.

There are three main omega-3 fatty acids, two of which occur naturally in fish including sardines and other seafood. These are eicosapentaenoic acid (EPA), which fish get from the algae they eat, and docosahexaenoic acid (DHA), which is in many parts of the human body, including the eyes, brain, and heart.

According to the 20152020 Dietary Guidelines for Americans, consuming 8 ounces (oz) per week of a variety of seafood provides, on average, 250 milligrams (mg) per day of EPA and DHA.

The guidelines point out that consuming this amount during pregnancy and breastfeeding is associated with improved infant health outcomes. However, pregnant and breastfeeding people should choose seafood with lower mercury levels.

This intake of seafood also has a link with reduced cardiac deaths in people with and without preexisting heart disease.

According to the National Institutes of Health (NIH), omega-3s provide other possible benefits, although further research is necessary to establish the exact forms and dosages. The omega-3 fatty acids may be beneficial for preventing cancer and alleviating the effects of other conditions, including:

The authors of a 2014 meta-analysis of studies in which participants took EPA and DHA supplements concluded that omega-3 fatty acids are effective in reducing symptoms of depression.

Learn more about the possible health benefits of omega-3 fatty acids here.

The recommended daily allowance (RDA) of protein for adults is 4656 grams (g) per day, depending on age and sex. Sardines are a good source of protein, with one cup of canned sardines in oil containing 36.7 g of this macronutrient.

Selenium is an important antioxidant that affects reproduction, thyroid function, and DNA production. An adults RDA is 55 micrograms (mcg) per day, and a 100-g portion of canned sardines in oil contains 52.7 mcg of this mineral.

Sardines are also an excellent source of vitamin B12. A 100-g serving of canned sardines in oil contains 8.94 mcg of vitamin B12, which is almost four times an adults RDA of 2.4 mcg per day. Vitamin B12 helps keep the blood and nervous system healthy.

People need calcium for healthy bones, and a drained cup of canned sardines in oil contains 569 mg of calcium, which is more than half the 1,000 mg that experts recommend for adults aged 1950 years.

Sardines also contain other nutrients that are essential for healthy bones, such as vitamin D, magnesium, and phosphorus.

According to a 2018 review, omega-3 fatty acids may aid weight loss by altering metabolic processes. Some of these processes include appetite suppression, inflammation, and gene expression.

The same review suggests that omega-3 may regulate leptin, a hormone that tells a person that they are full.

The researchers conclude that while studies have not yet shown omega-3 to have consistent benefits for weight loss, they have demonstrated improvements in metabolic profile among people with obesity.

Regularly eating sardines can help people meet guidelines for the consumption of oily fish. For example, the American Heart Association (AHA) recommend eating two servings of fish (particularly fatty fish) per week, with one serving consisting of 3.5 oz of cooked fish.

However, some fish may have high levels of contaminants, such as mercury, and the Food and Drug Administration (FDA) consider sardines to be one of the best choices due to their lower mercury levels.

In addition, the Environmental Protection Agency (EPA) advise that fish that is lower in mercury is important for developmental and health benefits in the following groups of people:

The FDA recommend consuming no more than 3 g per day of EPA and DHA combined. Omega-3 can also interact with anticoagulant medications, such as warfarin.

People can choose to eat fresh or canned sardines as part of a healthful diet.

According to a not-for-profit organization, fresh sardines should smell fresh, be firm to the touch, and have bright eyes and shiny skin.

Sardines canned in oil have similar amounts of omega-3 to canned sardines in tomato sauce. Choosing a product with tomato sauce provides the additional heart health benefits of lycopene, a carotenoid present in tomatoes.

The Monterey Bay Aquarium Seafood Watch recommend that people avoid eating the European pilchard, which people often refer to as a sardine, as it may not be ecologically sustainable.

Sardines make a healthful quick lunch when people add them to a salad, serve them on toast, or put them in a pasta dish.

However, sardines require preparation before they are ready to eat.

People should gut fresh sardines and rinse them under cold running water.

If the sardines are in a can, a person can remove the excess oil by rinsing the fish under running water.

People can eat sardines canned in tomato sauce straight from the can or warm them on the stovetop.

It is also possible to incorporate sardines into a meal. The following recipes provide some examples of how to do this:

Sardines are an excellent source of omega-3 fatty acids and may have anti-inflammatory properties. They are also a good source of protein, as well as some vitamins and minerals.

People can safely eat sardines regularly as part of a healthful diet, although a person taking anticoagulant medications may need to control their intake of omega-3 fatty acids.

Sardines can provide a quick and healthful meal, and people can eat them fresh or canned.

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Are sardines good for you? Nutritional benefits and more - Medical News Today

Please read this document in full before you decide whether to opt in and before you start taking the vitamin D supplements that have been provided to you.

Please make sure you read and comply with the instructions set out on the product label.

Each 1-A-Day vitamin D supplement contains 10 micrograms (g) of vitamin D. This is equivalent to 400 international units (IU) of vitamin D. This is the daily amount recommended for the general population by government for general health and in particular to protect bone and muscle health.

If your GP has recommended that you take a different amount of vitamin D, you should follow your GPs advice.

Do not exceed the recommended dose (1 supplement per day containing 10 micrograms (g) equivalent to 400 international units). This is a safe level of intake, designed to meet your nutritional needs. Taking more is not currently recommended.

For most people taking up to 100 micrograms (g) equivalent to 4,000 international units) per day is considered safe. In a few people, taking too many vitamin D supplements over a long period of time can cause too much calcium to build up in the body (hypercalcaemia). This can weaken the bones and damage the kidneys and the heart. NHS.UK has more information about vitamin D, including advice on intakes.

While some medications may interact with high doses of vitamin D, there are no issues associated with the 10 microgram vitamin D supplement. They are intended to supplement the diet and should not be substituted for a varied diet.

You should not opt in to receive the vitamin D supplement if:

If you are one of the following groups or have any of the following medical conditions, you should not opt in through this process and you should speak to your GP or healthcare professional at your next appointment. There are some groups who need to be particularly careful including those under the care of a renal, endocrinology or cancer specialist. This could include people with high vitamin D levels, kidney stones(now or in the past), too much parathyroid hormone(hyperparathyroidism), cancer (some cancers can lead to high calcium levels), severe kidney disease and a rare illness calledsarcoidosis.

Store the supplements out of the reach of young children.

The supplements should be kept away from pets. Consult with a vet if you are concerned that your pet has consumed any of the vitamin D supplements provided.

Check the product seal is still in place on delivery and do not take the supplements if the seal has been broken.

Read more here:
Vitamin D supplements: how to take them safely - GOV.UK

This is the season of overeating. After a Thanksgiving where there were fewer people at the table and more leftovers to pick at for the past three days, we all need a break from cold stuffing and forkfuls of pie, eaten right out of the tin. Enter Nicole Osinga, RD and creator of the VegStart Diet, the healthy and natural way to lose weight without doing anything other than piling your plate full of whole, plant-based foods that are high in fiber and nutrients, low in calories and sugar. Eat up, lose weight, and feel energized on her easy 14-day meal plan.

Here are Nicole Osinga's top tips for getting, and staying, on track from now till it's time to enjoy the next holiday, which is coming faster than you may think!

You may think it's a good idea to deprive yourself of food in the morning after a day of overdoing it. Or you choose to skip breakfast and lunch before a dinner where you know it will be a special meal (of all your favorite foods)Actually, the opposite is true, says Nicole. Starving yourself just sets you up for overeating at your next opportunity, and that defeats the point. "The first thing you will do is reach for all the wrong foods, like bread and carbs," Nicole says. Her advice: Eat a modest and healthy breakfast like overnight oats and berries, or a small but fiber-filled lunch like a big salad full of greens and legumes. That way when you walk into the room full of food your body will be nicely fueled and you will be able to make a rational decision of what (and how much) to eat.

The most important thing about snacking is to not overdo it. A snack should give you just enough calories and fuel to tide you over till the next meal. It does not need to feel like a meal in itself. That means about 200 to 250 calories, but not 400 calories, which is easy to get to if you are eating nuts or other calorie-dense, heavy foods. Instead, combine protein and carbs in the form of heavy and light foods. So that means dip celery stalks, which are light, into almond butter, which is heavy (not your finger or a spoon out of the jar). Plus the fiber in the celery will make you feel fuller longer and help your body slow-burn the fuel, leaving you sated until dinner, and not overly-hungry when it is time to sit down to eat. For other great snack ideas to keep blood sugar low, see the VegStart Diet. (Popcorn lovers you will be happy.)

This is a no-brainer and yet so many of us don't do it. Drink plenty of water throughout the day. Keep a water bottle handy or a tall glass of water (you can infuse it with lemon if that makes it more palatable). Too often we mistake thirst with hunger, Nicole says. That means you recognize an urge but you go to the fridge instead of the sink. Try this instead: Drink a full tall glass of 8 to 12 ounces of water and wait ten minutes. Chances are the urge goes away. If you are indeed hungry, choose foods that are hydrating, like a piece of fruit that has both high water content and high fiber content. An apple or an orange is nature's snack packs.

This advice is as old as we are. How many of us were told as kids to "slow down" and still we inhale our food. Practice this: Put your fork down as you chew. Let it sit on the side of the plate for a few seconds and then pick it up to take the next bite. You want to eat mindfully and so many of us are distracted, or busy, and eat like it's a race. Your body requires 20 to 30 minutes to send satiety cues from your stomach to your head, which is why we usually eat 30 percent more calories than we need at every meal, and those calories get stored as fat, sorry to tell you. Instead, eat slower, and chances are you will feel full and satisfied, without joining the clean plate club. If you find that doing this allows you to eat 2/3 of your plate, great! Save the leftovers for later since that 1/3 of your meal makes a perfect snack!

This is called front loading. What it means is if you front-load the system with beneficial vegetables, high fiber foods that fill up your stomach, and protein-rich foods like beans or legumes, you will be much less likely to over-do it on the calorie-dense foods like mashed potatoes or dessert. The salad you eat isn't just filling you up, it's sending a signal to your body that quality food is coming, and your energy level will be higher, your immune system will be working on high, and your cellular messaging to the brain will make you feel sharper. Food should not make you want to take a nap. Salads and vegetables filling up most of your plate ensure that the other smaller portions of carbs or fatty foods don't overwhelm the nutritious foods. Eat a mostly plant-based diet full of whole foods such as vegetables, whole grains, nuts, seeds, and legumes and you will feel better, less fatigued, right after you eat.

Portion size is one of the biggest problems for most people trying to lose weight. You can enjoy small portions of your favorite foods, but the trouble is that most of us can't calibrate hat that means, or we don't know how to stop at just a few bites. For a snack, think of a handful of nuts or seeds, which is enough fuel to get you through the next 2 to 3 hours. A meal will be enough food to sustain you for the next 4 to 5 hours. Make snack packs ready in the fridge if you have trouble doling out the right amount of food for yourself at the time when you want it.

When you think about your body, you want it to be a race car, so fuel it with the highest-quality food you can find, which are whole plant-based foods like vegetables and fruits, seeds and nuts, grains and legumes. Then only as much as your next "trip" requires. going for a hike takes more out of you than sitting at your desk. Each portion should come with a "task" attached. This food will take me through 4 hours of walking or hiking. Otherwise, you become the fridge. You want to be the car.

This is key: When it comes time to celebrate, as you did over the holiday and as you will over the next upcoming event, that's fine. Consistency is key and when you are healthy most of the time, you can afford to have a treat, a dessert or a calorie bomb on those occasions. Don't think of it as: I blew it, so now I'm just throwing caution to the wind. Quite the opposite, you are human and these special occasions call for celebration and enjoyment. Let yourself indulge and then get back on track the next day. Your body is resilient, and it will pop back into shape when you treat it right, with healthy nutritious food. Live life and choose to be healthy most of the time. You will be surprised at how that rewards you now and for years to come.

The rest is here:
7 Tips to Get Your Healthy Diet Back on Track from a Nutritionist - The Beet

The German Federal Institute for Risk Assessment (BfR) survey finds 48% of the population view these so-called "superfoods" as part of a healthy diet with only 8% linking health risks with their consumption.

Superfood products are often not sufficiently investigated to be able to evaluate them from a health perspective," says BfR President Professor Dr Andreas Hensel.

"A balanced and varied diet remains the best basis for staying healthy. This can be supported by the consumption of imported superfoods just as by the consumption of local fruits and vegetables."

Further findings from the BfR Consumer Monitor, a representative population survey conducted annually since 2014, reveals that 70% of the 1000 people surveyed considered chia seeds to be a superfood.

Other foods considered to have extraordinary properties include goji berries (65%), quinoa (57%), linseed (53%), blackcurrants (42%) and oats (41%).

The survey thinks that compared to local foods, the majority tend to label imported foods, such as chia seeds, goji berries and quinoa, as superfoods.

Yet, local foods often provide comparable health benefits. For example, blackcurrants present an alternative to goji berries due to their high content of vitamin C just as linseed, with its high content of proteins and omega-3 fatty acids, shares similarities with the nutritional profile of chia seeds.

Further findings from the survey reveals the main benefits of consuming these superfoods include their content of vitamins (19%), a generally positive effect on the body (15%) and a strengthening of the immune system (11%).

One third of respondents have superfoods on their menu at least once a week. However, almost 40% state that they do not consume any superfoods at all.

The Institute warned that some superfood products, such as certain food supplements, consist of extracts or preparations of plant-based superfoods, which may contain potentially harmful substances in concentrated form.

The lack of standards in extraction procedures or partly insufficient data from studies can make the health risk assessment of these products difficult. For this reason, they cannot be compared to the plant-based superfoods from which they are derived, the BfR states.

This is reflected in the survey, which when asked, Which health risks do you see in foods also referred to as superfood? 13% answered Questionable ingredients, in response.

Only two out of five respondents consider the health benefits of superfoods to be scientifically proven.

The same finding also assumes that superfood products are tested for health safety before they are available in Germany.

The BfR comments that while health benefits take centre stage, superfoods can also pose health risks. These include certain ingredients and contaminants that can be harmful to health if consumed excessively.

Specific superfood products are often insufficiently researched to allow for a conclusive health risk assessment.

However, foods that are new to the European market are subject to the Novel Food Regulation and go through strict testing and approval procedures.

For example, in 2009 the addition of chia seeds to bread products was permitted up to a maximum content of 5%.

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Superfoods part of a healthy diet for almost half of Germany, says survey - NutraIngredients.com

RALEIGH Vaccines are on the way, but right now you can use diet to prevent COVID-19, says a professor at N.C. State-based on findings in a newly published study.

Eat grapes, drink green tea and enjoy chocolate.

In fact,De-Yu Xie, professor of plant and microbial biology at NCSU, believes so much in what he has found that hes recommending the diet right now. The study,published in the journal Frontiers in Plant Science, shows active compounds in certain foods fight the virus at the cellular level.

Are you recommending a diet including these foods as a means of fighting COVID-19? WRAL TechWire asked Dr. Xie.

Yes, green tea and muscadine grapes, he replied. And Xie, who specializes on phytochemistry, metabolomics and metabolic engineering, is putting the diet in place for himself and others.

I hope that more people know that green tea, grapes and cacao (chocolate) have active compounds with anti-SARS-Cov-2 enzymeactivity, he said, referring the scientific name for the coronavirus.

Before vaccines are ready, use these functional food and beverageproducts.

My family, my students, and I are doing this way.

Many foods on our tables, many beverages on your table, in your car they have generally antiviral activities.

Chemical compounds in foods he cited can bind to and block the function of a particular enzyme, or protease, NCSU reported.

In effect, the virus dies as a result, Xie said.

NCSU noted that chemical compounds in green tea and muscadine grapes were very successful at inhibiting [a key] function; chemical compounds in cacao powder and dark chocolate reduced [the key] activity by about half.

Even when vaccines are approved and distributed, they are not preventive, Xie points out in the study.

Currently, the humans are placing a hope on vaccines. However, no effective vaccines are ready for prevention. The potential risks of vaccines remain largely unknown. Making matters worse, more studies have shown that the originality and the transmission of this contagious virus are more complicated than the humans know, the study explains.

Xie and his fellow researchers stress:

In summary, no medicines can treat COVID-19 and no vaccines can prevent this contagious disease. Therefore, effective treatments and preventions are urgently needed.

He and researchers have been spent months examining these foods and the active compounds they contain to fight COVID. Researchers say if the compound can deactivate the enzyme, the virus will die.

Computer simulations and in-vitro (lab) tests produced the same results.

Xie has big hopes for the diet but faces challenges in getting to the next level:

In-human tests.

I am struggling to find a doctor who would like to collaborate with us to perform clinical trials and provide green tea and muscadine extracts to test their therapeuticefficacy to treat COVID-19, he explained.

But he encourages people to try the diet.

Recommendation to you and your family: Stay with green tea for safety!

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You can fight pandemic with this diet, says NCSU professor based on new study - WRAL Tech Wire