When everything seems to have a mysterious double-meaning, it probably comes as no surprise that we think our body shape might provide clues to what foods it wants you to it. For instance, if you've been told your body type is endomorph, you've probably wondered if there's a magical diet plan that will bust fat like none other. So is there? We asked nutrition and exercise experts to explain what the endomorph body type is and what the best diet is for an endomorphic person to follow.

Back in the 1940s, a psychologist and physician named William H. Sheldon created a new method of somatotyping, a.k.a. classifying human bodies into three different groups according to the way they look:

The theory is that everyone can be placed, neatly, into one of these generalized categories, but this is not always the case as many people display characteristic traits of multiple body types, says Chris Gagliardi, the Scientific Education Content Manager for the American Council on Exercise (ACE) and an ACE certified health coach and personal trainer. For example, he points out that someone with a "pear-shaped" body has a thin upper body and more fat around the thighs and hips, while someone with an "apple-shaped" body has more fat around the waist, but thin arms and legs. The idea of body types originated to compare body shape to personality and delinquent behaviors, says Gagliardi. More current methods of assessment involve looking at objective measurements such as the amount of fat mass and fat-free mass an individual has.

Since people with this body type are said to have higher levels of body fat, most diets for endomorphs revolve around eating protein and fats while limiting carbohydrates. I typically recommend to my clients a low-carb diet, but not a ketogenic one, as Ive found that most of the women I work with find it challenging to maintain a ketogenic diet for a long period of time, says Rachael Attard, a certified personal trainer and nutritionist and the creator of the 3 Steps to Lean Legs Program. She advises people with an endomorph body to focus on healthy whole-food sources of protein and fat such as fish, lean meat, eggs, beans, avocado, nuts, coconuts, and olive oil.

Endomorphs dont have to and probably shouldnt cut out carbs completely: Attard says vegetables, sweet potatoes, oats, berries, and legumes are all smart carbohydrate options. When it comes to carbs, I recommend eating your carbs after your workout as this is when your body uses them to replenish and build muscles, not store fat, she says. She even created a calculator to help clients figure out how many daily calories they should consume and what portion of them should come from proteins, fats, and carbohydrates according to the persons height, weight, age, body type, and activity level. However, the most important part is finding a regimen that works for you and your goals, that does not feel too restrictive or overwhelming, Attard explains. This is the only way to maintain a healthy body and lifestyle in the long run.

While a low-carb diet may work for some people with an endomorphic body, its not a surefire strategy that will work for everyone with that body type. Generally, the thought process for this kind of dietary pattern has revolved around altering macronutrient intake based on someone's body fat to muscle mass ratio, says Ryan D. Andrews, M.S., M.A., R.D., R.Y.T., C.S.C.S., principal nutritionist and adviser for Precision Nutrition. To say that there's robust scientific evidence supporting this dietary pattern as a way to improve public health would be misleading and inaccurate. Andrews says its possible that following an endomorph dietary pattern may help you reach your weight goals, but it could also distract you from addressing your foundational food-related behaviors. This body-type dieting creates rules and regulations that make day-to-day nutrition choices unnecessarily complicated and restrictive, which may lead to rebound overeating, a preoccupation with certain foods, and can even move someone further away from their goals, Andrews says. The most important nutritional behaviors include emphasizing a variety of minimally processed foods, eating plenty of plants, ensuring enough protein, eliminating nutrient deficiencies, noticing and responding to hunger and fullness cues, eating slowly, and staying hydrated with beverages that don't contain high amounts of added sugars.

It depends on what your goals are! My personal belief is that it is best to exercise, eat, lead a lifestyle, and adopt habits that will support goal attainment rather than trying to do what is best for your body type, says Gagliardi. A primary goal for many endomorphs is centered around weight loss or increasing fitness levels, but when it comes to exercising to reach these goals, it is important to start at a level that allows you to comfortably accomplish what you set out to do. Essentially, if you arent very active right now, its vital to start slowly and then build from there in order to avoid injury or burnout. If youre already active, youll have to intensify or change the exercises youre currently doing if you want to see changes on the scale.

First, keep in mind that the body type someone has is a by-product of many different factors including genetics, food choices and amounts, physical activity, stress, trauma, inequalities, sleep, job, social support, and the list goes on, says Andrews. The good part of that is that you shouldnt feel like the shape of your body is entirely your doing. The bad part of that is that youll likely have to make changes in several aspects of your life if you want to alter your body. But you can change it. You are not stuck with your body type, says Gagliardi. Because body type is based on physical characteristics this means it can be changed. He notes that those changes take time, consistency, hard work, and adjustments in your behavior, habits, and lifestylebut its possible.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Read more from the original source:
What Is the Endomorph Diet? What Can You Eat on the Endomorph Diet? - GoodHousekeeping.com

An age old saying goes: You are what you eat and so, when it comes to maintaining your health and wellbeing in these unprecedented times, it all depends on your eating habits and lifestyle. Considering that health and fitness is the number one priority today, some simple yet essential steps are important to remain healthy in the long run. While activities like exercising, yoga and meditation are a must to build a strong immunity. Apart from that healthy eating and eating foods that boost immunity as equally essential for a healthy body and mind. This also helps you stick to the path of health and fitness. Thus, one can easily find out what kind of foods and fluids help in achieving those fitness and immunity goals and take small but daily measures to stay at the top of their health game. If you are wondering about boosting your immunity to stay at the peak of your health, read on to find out about five such foods which are the holy grail for building immunity naturally. Pure HoneyUsed in multiple home remedies that are passed on from one generation to another, honey is the most widely used food ingredient. Also known as the liquid gold, many people prefer the taste of honey over sugar as it not only tastes great but also helps in boosting immunity. It is rich in antioxidants, great alternative for sugar and an immunity booster. Honey has various types which are easily available in the market, but the catch is that one must be careful before choosing their brand of honey since there are cases of honey adulteration too. Thus, before choosing a honey brand, always make sure to check for its purity by looking for an NMR tested label as it suggests that the honey is treated with Nuclear Magnetic Resonance technology which guarantees 100% purity since it goes through multiple quality checks along with filtration stages to remove any kind of impurities resulting in 100% pure honey.MoringaWhile Moringa is known as the drumstick tree, it surely classifies itself as an excellent superfood. When the leaves of the Moringa oleifera are dried into a powder, it provides a range of nutritional benefits. From boosting immunity, reducing inflammation to providing antimicrobial effects, moringa is a clear winner. The powder from the Moringa leaves is also help in improving heart health, controlling the levels of blood cholesterol, blood pressure and prevention of formation of plaques in the arteries. If you choose to add daily supplements of Moringa leaves, it can result in the reversal of formation of fatty liver and thus in turn reduce visceral fat. 100 g of Moringa leaves has 314 mg of calcium which is a known ingredient to strengthen bones. One of the best ways to consume Moringa is also through green tea which provides a great amount of nutrition as well as an added flavour to your taste buds.Dry fruitsDry fruits are packed with natural sugars that provides great energy and help elevate moods. Dehydrated fruits like anjeer, dates, apricot, raisins, etc. have various benefits. Figs/anjeer contain high fibre content which helps in maintaining a healthy digestive system by preventing constipation while apricots provide a rich source of potassium which aids nerve signaling, muscle contractions and fluid balance along with preventing high blood pressure and even strokes. Sweet, dry raisins, rich in fibre, help aid the digestion by softening and increasing the weight and size of stools and preventing constipation. Thus, consuming dry fruits can end up in not only boosting your immunity but also aiding digestion, regulating blood pressure and elevating mood!

Cold Pressed Virgin Coconut Oil Virgin coconut oil, just like honey has been a staple in many Indian households and rightly so. It is one of those superfoods that is not only known for aiding weight management and boosting energy but for its immunity boosting properties. The important components present in Coconut Oil like lauric acid, caprylic acid and capric acid along with monolaurin acts as an antiviral agent in the body. Apart from using it for cooking, it can also be used for baking vegan desserts, salad dressings or sauting basic vegetables. It is recommended to consume 2 teaspoons of virgin coconut oil every day for an energetic start to the day.

See the article here:
Add these 5 foods to your diet to strengthen immunity for winter - Times of India

Chia seeds are small, edible seeds of the Salvia hispanica plant native to central and southern Mexico. They are gray with black and white spots and measure about two millimeters in diameter. However, even though they're small, chia seeds are packed with nutrients and offer several health benefits.

Here are six health benefits of chia seeds and how to incorporate them into your diet.

A serving size of chia seeds one ounce or two tablespoons contains about 11 grams of fiber. That's almost half of the recommended daily amount for women (25 grams) and about a third for men (38 grams), says Amanda Miller, a registered dietitian from Chicago who specializes in weight loss and medical nutrition therapy.

Fiber is an essential part of a healthy diet. Consuming foods high in fiber can:

A 2009 review found high intakes of dietary fiber significantly lowers one's risk of developing a stroke, hypertension, diabetes, and obesity. It also found that increasing intake of fiber improves insulin sensitivity in both non-diabetic and diabetic individuals. The review concluded children and adults should consume 14 grams of fiber for every 1000 calories.

Two tablespoons of chia seeds also contain about four grams of protein. Chia seeds are a complete source of protein, meaning they contain all nine amino acids, which the body is unable to produce on its own.

Most complete sources of protein are animal products like eggs, fish, beef, and dairy. Plant-based sources of protein like nuts, beans, and whole grains contain some but not all of the essential amino acids. This makes chia seeds a good plant-based protein option for vegetarians and vegans, Miller says.

Amino acids in protein are the building blocks for organs, skin, and muscles. Consuming adequate amounts of protein is essential for cell growth and repair, says Karen Kjaerulff, a registered dietitian and nutrition consultant based in Delray Beach, Florida.

Chia seeds are a great source of omega-3 fatty acids, Miller says.

Consuming a diet rich in omega-3 fatty acids can reduce the risk of heart disease and stroke. Omega-3 fatty acids from chia seeds, in particular, have been found to lower levels of low-density lipoprotein (LDL) cholesterol, the "bad" kind of cholesterol that can increase your risk of heart disease.

Among plant-based sources of omega-3 fatty acids, chia seeds contain the highest concentration.

Kjaerulff says chia seeds should be part of a well-balanced diet with other sources of omega-3s like:

Omega-3 fatty acids, like those found in chia seeds, also prevent inflammation in the body during times of disease, stress, and illness, Miller says. Caffeic acid, an antioxidant found in chia seeds, has also been shown to fight inflammation in the body.

"Inflammation is the body's natural and helpful way to deal with harmful foreign substances in the body or an injury," Miller says. "But when inflammation persists, that's when it's cause for concern."

Chronic inflammation may increase a person's likelihood of developing diseases like arthritis, diabetes, and heart disease. But a 2018 review found omega-3 supplementation may reduce symptoms of rheumatoid arthritis a chronic inflammatory disorder that affects the joints.

Chia seeds contain several different types of antioxidants, including:

Antioxidants help fight against the production of "free radicals" in the body, which damage cell molecules.

"Free radicals are constantly being formed in our bodies and a certain amount are necessary for our health, for example, they help fight infections," Kjaerulff says. "When free radicals outnumber antioxidants, oxidative stress occurs which can damage your DNA and lead to cell death and has been linked to diseases such as cancer as well as aging."

Chia seeds contain high amounts of calcium 18% of the recommended daily intake per serving and can improve bone health.

Research on how chia seeds could improve bone health in humans is still emerging, but a 2018 study in rats found that chia seeds improved bone mineral density. The researchers examined 20 rats divided into two groups. One group received a diet containing 10% chia seeds and the other did not. After 13 months, the bone mineral content of the chia-fed rats was significantly higher than the control group.

Chia seeds are usually sold in bulk bags and can be found at many local grocery stores, health food stores, or online. They can be eaten either whole or ground, Kjaerulff says.

Chia seeds are very versatile and you can incorporate them into your diet in many ways, like:

Chia seeds offer many health benefits and contain fiber, protein, and omega-3 fatty acids. Research shows that eating a diet rich in nutrients like these can reduce inflammation and improve heart health. To achieve these health benefits, add chia seeds to yogurt and smoothies or make a chia seed pudding with milk and fruit.

Read the original post:
6 science-backed health benefits of chia seeds and how to incorporate them into your diet - Insider - INSIDER

Numerous studies over the past several decades have found evidence that wine's anti-inflammatory compounds can reduce the risk of cardiovascular problems like high blood pressure, stroke and heart failure. A new study from Harvard University, published in the Journal of American College of Cardiology, followed people's diet habits for more than two decades and found that avoiding pro-inflammatory foods such as red meat and sweet drinks while consuming anti-inflammatory foods such as wine, tea and vegetables, can significantly lower your risk for cardiovascular disease.

To examine long-term dietary habits, lead author Dr. Frank Hu and his team at Harvard's T.H. Chan School of Public Health analyzed data from three different cohorts spanning well over 20 years, including the Nurses' Health Study (NHS) and Nurses' Health Study II (NHSII), which included over 165,000 women, and the Health Professionals Follow-Up Study, which followed 44,000 men. Hu's team examined food frequency questionnaires the large studies collected every four years to monitor diets. They also evaluated the inflammatory potential of each participant's diets using an empirical dietary inflammatory pattern (EDIP) score.

What makes this study unique is that it is the first to employ an empirical food-based dietary inflammatory index in association with cardiovascular disease. The index, or EDIP score, was developed by Harvard and is calculated as the weighted sum of 18 food groups that show the strongest association with inflammation. Participants with higher scores consumed diets with more pro-inflammatory foods, such as red meat, refined carbohydrates and sweetened beverages. Those with lower scores ate more anti-inflammatory foods, such as leafy vegetables, whole grains, coffee and wine. Dr. Jun Li, one of the study's co-authors, told Wine Spectator that wine had the highest statistical association with lower inflammation.

The researchers updated the scores every four years. All participants were free of cardiovascular disease at the start of the study. Over time, doctors reported the development of cardiovascular disease, and researchers analyzed autopsy records to ascertain evidence of fatal heart conditions.

The results showed that higher EDIP scores were significantly associated with a higher risk of cardiovascular disease. "We hypothesized that a higher dietary inflammatory potential may be associated with higher risk of cardiovascular disease incidence before conducting the study, and our findings confirmed our results," said Dr. Li. "The group of individuals that consumed the most pro-inflammatory diet were 46 percent more likely to develop coronary heart disease and 28 percent more likely to develop a stroke, compared to the group that ate the most anti-inflammatory diet."

Want to learn more about how wine can be part of a healthy lifestyle? Sign up for Wine Spectator's free Wine & Healthy Living e-mail newsletter and get the latest health news, feel-good recipes, wellness tips and more delivered straight to your inbox every other week!

What surprised Dr. Li and her team was the robustness of the results. The findings are consistent across the cohorts, between men and women, even after they addressed confounding factors such as health conditions, anti-inflammatory medications and other risk factors.

One of the biggest limitations of the study is that these are correlationsthe research has not measured a direct link between an anti-inflammatory diet and a lower risk of heart disease. Also, the cohorts used in the study included only health professionals who were mostly white.

Dr. Li says the team is conducting follow-up studies to address these factors. "We are replicating our study in other cohorts that include higher proportions of African Americans and American Hispanics/Latinos," she said. "We are also using other technologies, such as metabolomics [the study of metabolites], to examine potential biological mechanisms underlying the associations between dietary inflammatory potential and cardiovascular risk."

So what does this mean for wine lovers? Dr. Li notes that past studies suggest excessive alcohol intake can be detrimental toward cardiovascular and mental health. But she says that moderate wine intake with a healthy and anti-inflammatory diet, such as the Mediterranean diet, could be beneficial.

Here is the original post:
Leafy Greens, Whole Grains and a Glass of Wine May Keep the Heart Healthy - Wine Spectator

A flexitarian diet is exactly what its name implies it's a flexible way to kickstart healthy eating and potentially shed some pounds and improve your health in the process.

Generally speaking, the purpose of the flexitarian diet is to reduce the amount of animal-based products you consume and replace them with whole, plant-based options.

For example, replace your barbacoa taco filling with spiced black beans. However, this does not mean replacing your jerky snack with potato chips.

To lose weight on a flexitarian diet, you'll need to choose the right foods to support that goal, says registered dietitian-nutritionist Scott Keatley, RD, CDN.

"Technically, potato chips and table sugar are vegetarian but we know that if our diet includes too much of these types of food we will not lose weight," Keatley says. "However, picking whole-grains, fruits, and vegetables as well as some lean proteins make for a high-fiber calorie-controlled diet."

Here's how to try a flexitarian diet with a 7-day meal plan as well as more on the benefits you may reap from following it.

A flexitarian diet encourages a lot of healthy behaviors, like rarely eating red meat and loading up on lean protein and whole foods. Here's a list of foods that experts recommend eating frequently, in moderation, and rarely while following a flexitarian diet.

Foods/drinks to have often:

Foods/drinks to have in moderation:

Foods/drinks to avoid whenever possible (true for all eating plans):

If you're interested in trying out a flexitarian diet, here's a 7-day sample flexitarian meal plan, according to registered dietician Shena Jaramillo, MS, RD. Adjust serving sizes and calorie proportions to your specific needs.

Day 1

Hummus is a great protein-packed snack. Elisete Domingues / EyeEm/Getty Images

Breakfast: Oatmeal (made with dairy-free milk), topped with fruit and walnuts

Lunch: Mixed green salad with spiced chickpeas, avocado, cherry tomato, cucumber, and balsamic vinaigrette

Snack: Bell pepper and hummus

Dinner: Butternut squash and black bean frittata

Day 2

A savory chicken stir fry for dinner will hit the spot on day 2. Graphiqa-Stock/Getty Images

Breakfast: Whole-wheat toast with peanut butter, apple slices

Snack: cup walnut halves

Lunch: Whole-wheat pita with mixed greens, bell pepper, and roasted chickpeas

Snack: Sliced pear

Dinner: Chicken stir fry with mixed vegetables and nutritional yeast

Day 3

Avocado on whole wheat toast is a classic way to start your day right. OatmealStories/Getty Images Breakfast: Whole-wheat toast with avocado, sprouts, and chickpeas

Snack: Sliced apple with peanut butter

Lunch: Quinoa and broccoli stir-fry with roasted tofu

Snack: 1 cup of strawberries

Dinner: Whole-wheat pita with vegetables, balsamic vinegar, and low-fat cheese

Day 4

Celery with peanut butter is a crunchy, fulfilling snack. MSPhotographic/Getty Images

Breakfast: Buckwheat cereal with blueberries

Snack: Carrot sticks with hummus

Lunch: Strawberry almond kale salad with citrus vinaigrette and grilled chicken breast

Snack: Celery with peanut butter

Dinner: Tempeh taco sliders with tomato, cabbage, and vegan sour cream

Day 5

Black bean burgers are a delicious alternative to bland, frozen veggie burgers. Photography by Matthew Lankford/Getty Images

Breakfast: Fruit smoothie

Snack: Baked kale chips

Lunch: Black bean veggie burger on a whole-wheat bun

Snack: Popcorn with nutritional yeast

Dinner: Veggie pasta salad with lime and balsamic vinegar

Day 6

Kick off day 6 with a protein-packed egg scramble. LauriPatterson/Getty Images

Breakfast: Egg scramble with mushrooms, onions, and peppers

Snack: Fruit smoothie

Lunch: Avocado "Reuben" sandwich on rye with mustard, sauerkraut, and vegan thousand island dressing

Snack: Rice cakes with nut butter and pomegranate seeds

Dinner: Vegetarian chili

Day 7

Treat yourself on day 7 with some mac and cheese. You've earned it! antares71/Getty Images

Breakfast: Whole-grain bagel with peanut butter and banana

Snack: Tomato, cucumber, and basil salad with tahini or vinaigrette

Lunch: Whole-wheat mac and cheese (either with real cheese or vegan cheese made with soaked cashews and nutritional yeast), roasted broccoli

Snack: Almonds and clementines

Dinner: Curried coconut quinoa with shrimp and roasted cauliflower

Research that is specifically on the flexitarian diet is limited since the guidelines aren't as strict as vegetarianism and veganism, which makes flexitarianism more difficult to study.

That said, there's plenty of research indicating the advantages of reducing your consumption of animal products while eating more whole grains, veggies, legumes, and other plant-based foods.

Better weight management and body composition

Jaramillo says that since plant-based proteins tend to be high in fiber, they can make you feel full for longer while reducing your overall caloric intake which can ultimately lead to weight loss. Here's what the research says:

Lower blood pressure

Reduced risk of heart disease and heart failure

Reduced risk of type 2 diabetes

Reduced risk of cancer

Reduced inflammation

A flexitarian diet offers an ideal compromise for people who regularly eat meat and want to cut down on meat and dairy products without giving them up entirely.

Research suggests that people with high blood pressure, type 2 diabetes, or heart disease can benefit from the flexitarian diet.

Moreover, "anyone can benefit from a flexitarian diet but those with inflammatory conditions such as arthritis may see the greatest benefit with decreased inflammation," says Jaramillo.

Link:
Add more plant-based options to your diet with this healthy 7-day flexitarian meal plan - Insider - INSIDER

Q: Can I have milk, cheese, ice cream or other dairy products if Im following the Mediterranean diet?

A: The Mediterranean diet is an evidence-backed diet that almost anyone can follow to improve their health. It emphasizes fresh fruits, vegetables, whole grains and healthy fats. It does include meat and dairy, but in smaller amounts than the standard American diet.

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services.Policy

When it comes to dairy, a traditional Mediterranean diet might include a few servings a week of cheese or yogurt. Opt for less processed dairy products think flavorful cheeses like Parmesan, feta or part-skim mozzarella instead of processed American slices, and plain Greek yogurt instead of high-sugar flavored varieties.

As for ice cream, you can make it an occasional treat, but keep portion size and frequency at a minimum. Or consider an all-fruit sorbet or gelato, which is a very rich Italian-style ice cream. A little goes a long way.

Milk is not traditionally part of a Mediterranean diet. If youre new to this way of eating and are struggling to cut down your dairy, you can substitute it with unsweetened almond or soy milk, since nuts and legumes are staples of the diet.

Dietitian Julia Zumpano, RD, LD

Read more:
Can You Have Dairy on the Mediterranean Diet? - Health Essentials from Cleveland Clinic

Here is why milk continues to be an important food item in children's diet  |  Photo Credit: iStock Images

New Delhi: For each one of us, a very vivid memory from our childhood has to be the constant persuasion from our moms to finish the glass of milk. None of us can forget how they kept raving about the many nutritional and health benefits of the beverage, and how it played a very important role in helping us grow and develop. Even today, milk continues to be one of the first few foods that infants consume and remains just as important for overall health as it used to be.

National Milk Day is observed on the 26th of November, every year, in India. The day is marked to celebrate the achievement of being one of the largest producers of milk in the world, and to emphasise on the importance of the food product in our diets.

Babies are only fed breast milk for about 6 months from the time they are born. According to Dr Shalini Pandey, senior consultant, Paediatrics, Batra Hospital, New Delhi, A newborn must be given milk diet. Breast milk is the best food that a baby should be given. Feeding breast milk should be a top priority for the initial six months for parents and medical staff. Breast milk is a complete food that a baby needs for initial growth through the early months of life. Dr Pandey said that even after six months of age, even as complimentary food is given to the baby, breast milk should be continued.

Milk is one of the most nutritious food items available to us for consumption.Dr Shalini explains the nutritional contents of milk that can help your child in growth, development, and overall health.

One cup of whole milk provides

Milk proteins - Insoluble milk proteins are called casein, whereas soluble proteins are known as whey proteins. Both of these groups of milk proteins are considered to be of excellent quality, with a high proportion of essential amino acids and good digestibility. Casein forms 80% of proteins in milk. It has an important ability to increase the absorption of minerals, such as calcium and phosphorus.20% of the protein content in milk is whey protein. Its rich in branched-chain amino acids (BCAAs) such as leucine, isoleucine, and valine.Whey protein is good for muscles so used as a supplement.

Milk fat - Cow milk has roughly 4% fat. Milk fat is a complex natural fat, containing about 400 different types of fatty acids out of which 70% is saturated fats. Polyunsaturated fats are in minimal amounts, around 2.3% of fat content. Monounsaturated fats make up the rest about 28% of the total fat content. In addition, trans fats are naturally found in dairy products. In contrast to trans fats in processed foods, dairy trans fats also called ruminant trans fats are considered beneficial for health. Milk contains small amounts of trans fats, such as vaccenic acid and conjugated linoleic acid (CLA)

Carbohydrates - Milk mainly has simple sugar lactose, which makes up around 5% of milk. The digestive system breaks down lactose into glucose and galactose. These are absorbed into your bloodstream, at which point your liver converts galactose into glucose.

Vitamins and minerals - Milk contains most of vitamins and minerals necessary to sustain growth and development during its first years of life

Milk is a good source of nearly all the nutrients a child needs. It also helps in supplying calcium to bones and vital source of proteins and healthy fats.However, some people can suffer milk allergies also called lactose intolerance, which can lead to symptoms like upset stomach, diarrhoea, etc on the consumption of milk or milk products.

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

The rest is here:
Here is why milk continues to be an important food item in children's diet - Times Now

If your GP prescribed a diet which carried twice your current risk of breaking a bone, would you happily stock up on the ingredients? Or might you wonder why on earth anyone would adopt an eating regime that requires specialist shopping and NASA levels of nutritional knowledge, whilst threatening a skeleton as brittle as winter twigs?

This week, research was published suggesting that vegans are at almost twice the risk of broken bones as meat-eaters. As yet, its unclear whether thats because vegan diets tend to lack calcium and protein, or due to the fact that vegans tend to be thinnerand have less padding to break their fall. The long-term study also began in 1993, when vegan products were less available and unfortified now, an entire industry is dedicated to adding supplements to animal-free products and the average vegan has a full supermarket aisle, rather than a dusty Tupperware stack, to choose from.

Still, to follow the science, its increasingly apparent that a vegan diet isnt necessarily healthy, unless its meticulously planned to include fortified foods and milks, added vitamins and bonus omega-3 capsules. Yes, it can help to stave off certain cancers and heart disease, but it can also cause weak bones, exhaustion, anaemia and severe vitamin B deficiencya factor in dementia.

I know all this because for three years I was a committed vegan. I was editing a vegan food magazine, and had access to all the nutritional information out there. But I was also busy, and failed to eat like a celebrity with a dedicated macrobiotic chef and a nutritional analysis app. As a result, I developed a severe nickel allergyand permanent exhaustion.

As a peri-menopausal woman, my diet was doing me no goodand, after a headmistress-y lecture from one of the many specialists I visited in search of a diagnosis, I introduced sustainable fish and dairy again. Even a pescatarian diet carries a 25 per cent higher risk of broken bones, according to the study, but as a bleeding heart animal lover who doesnt want to destroy the planet (and went vegetarian in 2005), reverting to a full meat diet feels impossible. Increasingly, however, purely for health reasons, Im wondering if I should.

Yet despite the ongoing scientific studies suggesting that pure veganism is not the nutritional holy grail, one look at social media suggests that if, we all turned vegan overnight, not only would the planet immediately be saved butwed all live to be powerfully bendy centenarians on a rainbow diet of grains and vegetables.

Over the last few years, the number of vegan recipe accounts has expanded like chia seeds in water (actually, they make a revolting gel, like slick frogspawn, despite featuring in every other recipe).

While some suggested dishes are carefully planned to include protein and vitamins, there are thousands where visual appeal is prioritized over any health benefits, with endless streams of Buddha bowls a collection of disparate grains, pulses and vegetables that have apparently achieved zen by not including meat or dairy.

Then theres ersatz vegan replicas of mainstream dishes, like tofu fish, eggless pancakes and whipped fake cream, facon sandwiches... few ever question whether a constant diet of either replacement foods or pure vegetables is healthy; the very fact of its moral goodnessis enough to garner strings of approving heart-emojis.

It would be fine if these were just useful suggestions for eating less meat (I am all for that). But many of the Insta-influencers promote themselves as nutritionists, dispensing well-meaning advice and health wisdom, which often directly contradicts qualified dietitians.

Its also a fact that most of these glowing chickpea-gobblers are under 35, and too young to feel the effects of any nutritional loss. For those of us chugging into our 50s, however, particularly women, a balanced diet has never been more vital, as menopause weakens muscles and thins bones.

When I consider what constitutes a good diet now, I often think of my grandma, who sailed through middle age slim and fit, and lived healthily to 87. Her post-war diet involved plenty of home-made chicken soup, daily fish or meat and veg, not many puddings and a gin and tonic every night. We dont yet know how the recent veganism boom will affect our health long-term, but as I age, Im inclined to listen to experts rather than a gorgeous 23-year-old grinning over a plate of roasted quinoa.

In my heart, Id love to be vegan again. But my body isnt so keen and increasingly, it seems that hoary old recommendationeverything in moderationis the best diet advice there is.

More here:
I gave up veganism and the science says other midlifers should too - Telegraph.co.uk

Bottom Line: The U.S. Preventive Services Task Force (USPSTF) recommends offering or referring adults with cardiovascular disease risk factors to behavioral counseling interventions to promote a healthy diet and physical activity. Adults who adhere to national guidelines for a healthy diet and physical activity have a lower risk of cardiovascular disease and death than those who do not. The USPSTF routinely makes recommendations about the effectiveness of preventive care services. This statement is mostly consistent with its 2014 recommendation, although it no longer includes adults with impaired glucose tolerance or type 2 diabetes because this population is now included in a separate USPSTF recommendation.

To access the embargoed study: Visit our For The Media website at this link https://media.jamanetwork.com/

(doi:10.1001/jama.2020.21749)

Editor's Note: Please see the article for additional information, including other authors, author contributions and affiliations, financial disclosures, funding and support, etc.

Note: More information about the U.S. Preventive Services Task Force, its process, and its recommendations can be found on the newsroom page of its website.

The rest is here:
USPSTF recommendation on behavioral counseling to promote healthy diet, activity for adults with risk of CVD - Science Codex

There aren't many people who can do what Eddie Hall does. The British strongman broke a world record with his 1,100-pound deadlift, and was named World's Strongest Man in 2017. And while those achievements come from dedication and training full-time, that doesn't stop other fitness enthusiasts from trying out Hall's extreme diet and workout regimen for themselves.

In a recent video, YouTuber Calfreezy, a.k.a. Callum Airey, takes on Hall's daily routine, starting his day with no fewer than 10 supplements, including multivitamins, turmeric, selenium, glucosamine sulphate, fish oil, and echinacea, washed down with a super greens mix and coconut water. Then he ventures out for a power walk with an apple, as Hall does every morning, before his first hearty meal of the day: 5 eggs, scrambled, with 4 rashers of bacon and 2 slices of toast.

Breakfast is swiftly followed by a protein shake with 4 scoops of whey protein, topped up with cranberry juice for extra carbs. "It smells disgusting," he says, before taking a sip and remarking: "It actually tastes really good."

All fueled up, he heads to the gym, where he deadlifts 100 kgs (a fifth of Hall's historic 500-kg deadlift), before adding more plates and achieving a PR of 140 kgs. "I know for other people this is light work, they might even warm up with this weight," he says. "But for me, when I go to the gym, it's just about battling against myself... I'm still working on my form, trying to get better at perfecting how to do these exercises."

The deadlift is just the first exercise in an intense CrossFit workout, which also includes kettlebell swings, box jumps, barbell squats, ring muscleups, and burpees. "I'm so knackered, I'm so tired, my body's in bits," he says. "It was a good workout, though... All of that squeezed into 40 minutes."

Airey downs a post-workout protein shake at home, then takes a nap (Hall is famously fond of his naps, as they help his recovery), before eating lunch: chicken curry with rice, with strawberries and Manuka honey for dessert. This point in the day would usually be when Hall does his boxing training, but as the U.K. is currently in lockdown and no boxing gyms are open, Airey skips this portion of Hall's routine in favor of watching boxing matches on TV as a form of "analysis."

Then it's time for the final meal of the day: ribeye steak with vegetables, followed by yogurt. "I am quite full already. He is a big lad, isn't he," he says. "This is definitely the biggest meal. I do struggle with these big meals though. Some people could easily scoff this, but I just can't seem to do it."

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

"Usually by now I'd be feeling very tired, especially after that crazy workout earlier," says Airey. "I don't know whether it's down to whatever pills I took in the morning, or whether it's the super greens, but I actually have a lot more energy than I usually do at the end of these videos, so he's onto something."

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Read the original post:
Watch What Happened When This Guy Ate and Trained Like Eddie Hall - menshealth.com