TARRAGONA, Spain Diets high in fats and sugars have been well connected to higher risks for obesity over the years, but a new study is now linking these foods to pain. Researchers in Spain say eating too much processed, fatty food can lead to the muscle nerves experiencing more inflammation.

A team from the Universitat Rovira i Virgili finds consuming a diet rich in fats and sugars from ultra-processed foods increases the number of inflammatory molecules in the body. This increases the excitability of muscle nerves, in a process called musculoskeletal neurotransmission.

Study authors examined a group of mice as they consumed either a typical cafeteria diet (high in added sugars) or a high-fat commercial diet for six weeks. The team calculated the amount of intramuscular fat cells (adipocytes) each mouse accumulated during this time. Using electromyography, a process of measuring electrical activity in muscle tissue, researchers then determined how much musculoskeletal neurotransmission each mouse was experiencing.

The results reveal mice eating a cafeteria diet have more adipocytes in their muscles than those on a high-fat diet. Both groups however, displayed an increase in neuromuscular transmission levels which continued to last long after ending their diets.

Researchers say such diets, even when they only last six weeks, increases the development of muscle pain in the eater. Although the mice quickly returned to their normal weight, the pain caused by that food remained for several more weeks.

Researchers say Western cultures are particularly at risk since their obesity rates continue to climb. The study finds worldwide obesity rates have tripled between 1975 and 2016. By 2030, nearly 40 percent of the global population is expected to be overweight and 20 percent will be obese. These conditions are also some of the leading causes for developing more serious ailments such as diabetes, heart disease, metabolic syndrome, and musculoskeletal pain.

Scientists used to believe that most of the pain in obese or overweight patients was due to the added stress those extra pounds put on the joints. Study author Manel Santafe says in a media release this new report, reveals an association between pain and overweight that is independent of mechanical overload and it is probable that it involves systemic phenomena of the organism.

The study appears in the journal Nutrients.

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Diets high in ultra-processed fats increase the risk of battling muscle pain - Study Finds

DHA Algae Oil for Dietary Supplements Market Overview

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Carbohydrates increase blood sugar levels: This you know. So its only natural that cutting carbs and turning to low-carb diets is a common nutrition strategy for lowering blood glucose levels and improving management of type 2 diabetes.

For example, a study published in July 2020 in Clinical Nutrition ESPEN found that a low-carb, high-protein diet is an effective strategy to minimize blood sugar spikes in people with type 2 diabetes. And in a small study published in June 2019 in theJournal of Clinical Investigationa low-carb diet was shown to help people with metabolic syndrome a cluster of conditions including abdominal obesity and high cholesterol, triglyceride, blood pressure, and fasting blood sugar levels improve their numbers, even when they dont lose weight.

RELATED: 5 Ways to Lower Your A1C

That said, following a low-carb diet, especially if you have type 2 diabetes, isnt as straightforward as simply cutting carbs. Here are seven of the most common, most important low-carb diet mistakes to avoid for better blood sugar management and overall health.

What low-carb actually constitutes varies from person to person and researcher to researcher. No universally agreed upon recommendation exists for how many carbs you should eat on a low-carb diet, explains Patti Urbanski, RD, CDCES, a clinical dietitian at St. Lukes Hospitals Diabetes Care Program in Duluth, Minnesota, who has helped create past American Diabetes Association nutritional recommendations

That said, in broad strokes, getting less than 26 percent of your daily calories from carbs can be considered low-carb, according to an article published in January 2020 in StatPearls. For someone eating a 2,000-calorie diet, that would mean eating fewer than 130 grams of carbs per day.

Very low-carb diets involve eating as little as 20 to 50 total grams of carbs per day. Ketogenic diets, which have some overlap with very low-carb diets, can often require eating even fewer grams of carbohydrates per day. (Most Americans get about 45 percent of their total daily calories from carbs, she says.)

RELATED: How Do You Tell the Difference Between Good and Bad Carbs?

Which ones right for you? There are many factors that must be considered when deciding how many carbs an individual should consume daily, says Lori Zanini, RD, CDCES, whos based in Manhattan Beach, California. Some of these factors include how well controlled blood sugar levels are, current medications or insulin, additional health conditions, food preferences, budget, and health goals.

Your diabetes care team can help you determine the right low-carb approach for you, but it can also help to avoid any bad, potentially dangerous, or life-threatening side effects of going low-carb to help manage type 2 diabetes.

You and your doctor may need to lower or change your meds to avoid low blood sugar, or hypoglycemia; cardiovascular complications; and diabetic ketoacidosis (DKA), which is a health emergency. This is especially true for people taking insulin, insulin-promoting drugs, or blood pressure medications, Urbanski says. Additionally, SGLT2 inhibitors, oral medications that assist the kidneys in lowering blood glucose levels, push some people into potentially fatal DKA, with low-carb intake further exacerbating that risk, she says. Its recommended that someone on SGLT2 inhibitors should not go on a low-carb diet or should first discontinue and change medications under their doctors supervision, she says. According to the Food and Drug Administration, examples of SGLT2 inhibitors include canagliflozin, dapagliflozin, and empagliflozin.

For the best results, though, working with your healthcare team shouldnt be limited to simply seeking clearance before starting a new diet. As Urbanski explains, Medicare covers two hours of diabetes education and two hours of nutritional services every year for people with type 2 diabetes. Medicare tends to only pay for things that are thoroughly proven to work, so getting at least those four hours per year is a good goal. She notes that some people need only annual appointments, while others can benefit from seeing a registered dietitian or diabetes educator every two to three months.

To find a registered dietitian nutritionist, log on to the Academy of Nutrition and Dietetics national referral service. You can also look for certified diabetes care and education specialists through the Certification Board for Diabetes Care and Education.

RELATED: What Are the Pros and Cons of SGLT2 Inhibitors?

Following a low-carb diet can help stabilize blood sugar levels, but following a low-carb diet doesnt guarantee theyre stable. Without careful monitoring, periods of hyperglycemia as well as hypoglycemia can occur, explains Vandana Sheth, RDN, CDCES, a Los Angelesbased spokesperson for the Association of Diabetes Care and Education.

When you go on a low-carb diet, monitoring your blood sugar can provide important information that you can use to adjust meal portions as well as medication dosages, she says. To get the most complete info and make the most-informed decisions, try continuous glucose monitor (CGM), which takes a blood sugar measurement every five minutes or less. Medicare covers CGM for people who use insulin, and so may your private insurance.

For the best health, following a low-carb diet shouldnt just be about what you cut, it should also be about what you add into your nutrition plan, Zanini says. After all, a healthy diet meets all of your bodys nutritional needs and doesnt exceed your bodys caloric needs.

But when people become narrowly fixed on reducing carbs, they can easily wind up replacing those carbs with high-calorie fats, as well as chemically laden sugar-free foods and artificial sweeteners. When following a low-carb diet, the more you can focus on whole, unprocessed foods, the better. These foods can certainly include high-fat foods such as olive oil, avocado, walnuts, and salmon, but the exact amount of fat you should eat depends on whether you are following a ketogenic diet or trying to build lean muscle through an increase in dietary protein, Urbanski says. Again, keeping an open dialogue with a registered dietitian is helpful.

Still, you dont have to work directly with a registered dietitian to take advantage of their knowledge. The Academy of Nutrition and Dietetics is a great resource for expert nutritional information, eating strategies, and healthy recipes.

RELATED: 12 Low-Carb Diets and Their Pros and Cons

The lower you make your carb intake goal, the more difficult sustaining the diet 24/7 can become, Urbanski says. In some cases, you may be tempted to save your carbs for dedicated high-carb treat meals or snacks, but resist the urge. Evenly distributing carb intake throughout the day is critical for preventing large dips and spikes in blood sugar, as well as keeping energy levels up and the brain working at top speed. Sheth recommends that most people with type 2 diabetes aim to consume 30 to 45 grams of carbs per meal; to figure out the right balance for you, divide your goal number of daily carbohydrates by the number of meals you plan to eat throughout the day. Snacks also count toward this total but should generally be lower in carbs compared with meals.

Fiber is critical to overall health, lowering blood pressure, improving insulin health, and encouraging weight loss by stabilizing blood sugar levels and increasing satiety levels, Zanini says.

Problem is, most Americans arent getting enough fiber even when eating carb-rich diets. According to an article published in January 2017 in the American Journal of Lifestyle Medicine, on average, American adults eat 10 to 15 grams of total fiber per day, while the USDAs recommended daily amount for adults up to age 50 is 25 grams for women and 38 grams for men. Women and men older than 50 should have 21 and 30 daily grams, respectively.

When following a low-carb diet, make a point to integrate plenty of high-fiber foods in your meals. Low- to moderate-carb options include leafy greens, berries, legumes, chia seeds, and low-carb, high-fiber breads and tortillas, Sheth says. If you still have trouble meeting your protein needs or you start to experience constipation a sign that your digestive system needs more fiber you can try adding in fiber supplements. The key is using them as supplements; dont use them as a crutch to get out of eating high-fiber plants, Sheth says. While fiber supplements certainly deliver on fiber, they dont contain the array of vitamins and minerals that fruits and vegetables also contain.

RELATED: Why Is Fiber Important for Your Digestive Health?

Left unchecked, going low-carb can increase the risk of dehydration, as well as electrolyte imbalances, Urbanski explains. This happens because when the body stores carbohydrates, it stores water along with it. Furthermore, in response to reduced blood sugar levels, the body doesnt produce as much insulin. In turn, the kidneys expel both water and sodium from the body, she says.

Also, if your low-carb plan involves removing a lot of sodium-laden foods like potato chips from your diet (which is a good thing), it can also lower sodium levels.

Both dehydration and too-low sodium levels can bring on lightheadedness and dizziness, as well as keep the cells throughout the entire body from optimally functioning, she says. Keep open lines of communication with your healthcare team before loading up on salty foods, however. In people with uncontrolled high blood pressure or congestive heart failure, for example, increasing sodium intake may not be a healthy option, she says. As for water intake, the National Academies of Sciences, Engineering, and Medicine recommends 13 cups of fluid per day for men and about 9 cups per day for women, but ask your healthcare team about the optimal amount of fluid for your individual health.

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Even though we all know that you are what you eat, there are times when that doesnt stop us from reaching for a candy bar.

Nutrition plays a huge role in how our brain functions, which can affect how were able to comprehend and answer questions and can help increase productivity on the job.

Including foods that support performance and productivity in your diet doesnt mean a lifetime of bland health foods, though. There are plenty of tasty superfoods you can eat to boost mental awareness and improve productivity at work.

Responsible for the healthy functioning of our brains, omega-3 fatty acids can help reduce inflammation, balance blood sugar, build better brain cell membranes and help in the formation of new brain cells. They can also put you in a happier mood, improve memory and focus, and fight depression and dementia.

You can find omega-3s in fish (like salmon), wild game, eggs, flaxseed, kale and avocado.

Antioxidants may help protect your cells from free radicals molecules your body produces when it breaks down food or when youre exposed to things like tobacco smoke. Flavonoids are a type of antioxidant that can help your body regulate cellular activity.

Widely recognized for their antioxidant properties, berries (like strawberries, blueberries and raspberries) have a history of improving brain health. A study published in the Annals of Neurology found that those who consumed large amounts of strawberries, blueberries and other members of the berry family experienced a slower decline in memory and focus.

Blueberries, in particular, contain flavonoids that can improve cognition. One study found that school children who ate wild blueberries improved their executive function, short-term memory and mood.

B vitamins can help put you in a better mood. They help the body produce mood-boosting serotonin, dopamine and GABA, all of which balance your brain chemicals and optimize you for better mental well-being and increased energy levels. You can get a B vitamin boost from eggs, peas, broccoli, spinach, pecans, whole grains and meat.

And speaking of B vitamins, a key member of the B vitamin family, B-12, is known for supporting a healthy nervous system, metabolic processes, adrenal function and DNA synthesis. B-12 is also important for increasing energy levels and improving ones overall mental health.

Unfortunately for us, our bodies dont produce B-12. So, we need to get it from animal sources, such as eggs, fish, dairy products and meat. Or, we can take it in a supplement form.

Another powerful antioxidant, lutein, can help protect against cognitive decline. Lutein also helps protect your eyes from potential problems like cataracts and age-related macular degeneration (AMD).

Spinach is rich in lutein and has been linked to lower rates of cognitive decline, according to a study at Harvard Medical School. If spinach isnt your thing, you can eat other leafy green vegetables like kale, broccoli, peas and lettuce. Or, try egg yolks!

Responsible for both satisfying your appetite longer and keeping you alert, protein is a must-have food that increases productivity. When compared to eating a high-carb breakfast, protein knocked it out of the park in terms of keeping people awake, as it contains lower tryptophan levels than carbs.

Foods that contain high levels of protein include nuts, beans, fish, meat and eggs.

Theres a reason why so many people start their day with a cup of joe. Caffeine has been shown to increase alertness by enhancing dopamine signals in the brain. That means caffeine doesnt just make you more alert; it can improve your mood.

Being more alert and in a better mood is bound to make you more productive! Just remember that the effects are temporary and too much caffeine can cause you to crash.

Last but not least on our list is the source of all life, water. Many place too much emphasis on boosting their caffeine levels in the morning and not enough on just plain water intake. Staying hydrated helps physical performance and energy levels, among other things. The recommended daily water intake is two liters, a half-gallon or eight 8-ounce glasses.

Theres nothing wrong with reaching for the candy jar every once in a while. But if you want to improve your job performance (and health) over the long term, eating a diet that includes these healthy nutrients and foods that increase productivity is a better bet.

For more advice on improving your productivity at work, sign up for our newsletter. Youll get the best of our articles, fresh job postings and more, sent right to your inbox.

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Mila Clarke Buckley lived with a type 2 diabetes diagnosis for four years before learning in August 2020 that she actually had another type of diabetes: latent autoimmune diabetes in adults (LADA). She wants people to know that a diabetes-friendly diet doesnt have to be boring or leave one feeling hangry (a state of irritability that can result from a dip in blood glucose).

Thats why she shares such delectable images with her 37,000 Instagram followers and visitors to her Hangry Woman blog. Her recipe posts for grilled fish tacos and Jamaican jerk chicken wings are accompanied by mouthwatering photos.

Type 2 diabetes results when the body cannot properly process insulin, causing blood sugar (glucose) to rise too high. LADA, on the other hand, is an autoimmune disease that is similar to type 1 diabetes, in which the bodys immune system attacks and destroys the cells that make insulin which is why it's also known as type 1.5 diabetes. LADA tends to happen later in life and much more gradually than type 1 diabetes.

People with any form of diabetes can experience blood sugar dips that produce that hangry feeling, also known as hypoglycemia. But rather than coming off as irritable, Buckley, a Houston resident, has a gregarious persona to match her blogs mission, which she says is to help people with diabetes feel less alone in their management but to also show them that you can live a happy, healthy life with diabetes and enjoy your favorite foods.

She says her new diagnosis wont change that mission. I lived with a type 2 diabetes diagnosis for four years that includes the feeling of shame, stigma, and being judged for what other people deemed my fault, and lack of access to the tools that would help me manage diabetes best. Although my [diagnosis] changed, it doesn't take away any of those experiences, and it doesn't mean that I experience them less. To me, it means having the opportunity to bridge the gap a bit more, and help all people with diabetes understand each other.

Buckley includes recipes for those who follow a ketogenic or keto diet, but before you try them, check with your doctor to make sure the regimen is right for you. If you take oral diabetes medication, the diet may increase your risk of hypoglycemia, and this high-fat, low-carb diet can pose other health risks to some. Plus, more studies are needed before keto can be recommended for everyone with type 2 diabetes.

Buckley's personal favorite blog post is titled, Diabetes Is Not a Joke, and it takes aim at the stigma that can be attached to the disease because of its link to diet. People often think diabetes deserves to be a punch line, but it's more serious than the jokes it often sets off, she says.

RELATED: What People With Type 2 Diabetes Must Know About the Keto Diet

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Former WWE wrestler Ryback Reeves posted a gym selfie, with his t-shirtyanked up to show off aneight packas herevealed tohis 1.4 million Twitter followers: "7 weeks Vegan and bodyweight is 292 lbs." Ryback has always beenactive on social media and was never shy about his interest in veganism. He tweeted: "I just keep seeing improvements and energy increasing even more. Conditioning is at a very high-level cardio wise and doesnt have any intentions of eating animal or dairy products. Lab work completed yesterday so will see where we are at."

In an interview with the news outletGive Me Sport, Ryback said, I always ate a lot of vegetables, my main thing was that I never really looked at how I could replace or cut down on animal protein. He goes on to say, All I had to do was switch out my meats, I was already halfway vegan without knowing it I look better and Im stronger than Ive been.

Ryback recently captioned a picture of himself eating a plant-based meal with, Amazing dinner tonight with Jazmyne. Im learning so much about the Vegan community and they are truly unbelievable people with such compassion and loving hearts. So blessed to have been given the gift of full health back and am releasing the last bit of hate I have held onto.

It seems like every day another major athlete has been speaking out aboutditching meat and dairy and gainingphysical benefits from their new-found love of a plant-based approach. Cam Newton, David Beckham, Novak Djokovic, and Venus Williams have all recently touted how much they love their plant-based lifestyles. Another professional athlete, wrestler Austin Aries,recently spokeabout how he gets his protein on a plant-based diet.

Weekend warriors considering making the switchto plant-based proteincan find new meatless alternatives and great plant-based products hitting the shelves daily. Even without those substitutes, it'seasy to hit your fitness goals on a diet high in legumes, nuts, grains and vegetables.

For more on how to get your protein on a plant-based diet, check out Top 10 Sources of Plant-Based Protein and How to Get Your Protein From Plant-Based Meals.

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WWE Wrestler Ryback Reeves Announces His Switch to a Vegan Diet - The Beet

To look at calisthenics athlete and fitness influencer Chris Heria, you'd think there's nothing he doesn't know about working outbut that wasn't always the case. In a new YouTube video, Heria shares five pieces of advice for people who are just starting out on their own fitness journey, inspired by the mistakes he made himself as a gym beginner.

"If you're not already doing so, being very aware of your macronutrients and having a balanced diet will immediately give you results," says Heria.

"When I first started working out, I was abut 135, 140 pounds, and I always knew you needed to eat to grow, and the importance of protein, and I would increase my calories and my protein intake to gain more muscle mass. But in the beginning I wouldn't track my macros; it was a lot of trial and error for me in the beginning, but if I had counted my macros, I probably would have gained a lot more muscle a lot faster."

Knowing how and when to breathe during a workout can make a huge difference in terms of your rep count and ability to lift heavier, Heria explains. "If you exhale all your air going down in a heavy squat, you may not be able to come back up," he says. "But if you exhale going up on your squat, you're going to be able to deliver more power, which is going to increase your repetitions. And if you're increasing repetitions, you'll be able to build more strength and muscle."

Ensure you are breathing in through your nose and filling up your diaphragm, then breathing out through your mouth, emptying out the diaphragm. "Breathing like this allows more oxygen into your body, which is needed for your brain and muscles while you're working out," he says.

When Heria first started working out, he had the common misconception that he couldn't start training for more advanced calisthenics exercises until he was at an advanced level. However, there are plenty of beginner-friendly progressions which can help you to prepare for those more complex moves.

"If I'd known exactly what progressions to do, in the exact order, I would have achieved these exercises way sooner, and I would have hit way less plateaus in the process," he says. "On the same note, knowing when to progress onto the next progression and not staying on one progression for too long, is very important."

Having a better understanding of your own body and how each muscle works is key to maximizing the effectiveness of your workouts, says Heria. "Without a proper understanding of physiology and anatomy, you can be walking into the gym thinking that you're going to get big arms just by doing dumbbell curls, not understanding that there's many muscle groups in your arm that make up and help the strength in your arms."

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"Find a physical activity that you're passionate about, and use it as natural motivation to work out," Heria advises. Prior to starting his calisthenics training, he was involved in skateboarding and martial arts, and he found that improving his performance in one area tended to have a positive impact on other aspects of his fitness too.

"Every time I would see improvements in my strength and workouts, I would see it transfer over into my other physical activities, like having more powerful legs for skateboarding, improved cardio for endurance, and more explosive power for martial arts," he says. "This mindset of having another purpose changed the whole mood for my workouts; instead of dreading my cardio sessions, I was actually excited and pumped to work out, because every time I would train and get stronger I would get better at my craft. That was easy motivation for me to be more consistent and train harder."

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This is the second in a series of columns about managing diabetes as part of the observance of November as Diabetes Awareness Month.

Individuals diagnosed with diabetes may have found themselves asking, What am I allowed to eat?

Have you gotten a good answer to this question? Probably not.

Thats likely because everyone responds to the same foods differently. Theres not a single magic diet that works for everyone who has diabetes. The good news is there are some simple rules that everyone can follow to help make sure your diet is working for you.

The next time you fix yourself a plate of food, try to imagine dividing your plate into four sections that are about the same size. Two of those four sections should be full of nonstarchy vegetables. Nonstarchy vegetables are things like asparagus, broccoli, cauliflower, cucumber, green beans, lettuce, spinach and zucchini.

Thats right! Half of your plate should be made of vegetables.

One of those sections should have grains and starchy foods. Grains are things like beans, bread, pasta, rice or tortillas. Starchy foods are things like apples, blueberries, strawberries, cantaloupe, corn, potatoes and peas.

Finally, look at your plate again. The last section of your plate should be protein. Chicken, eggs, low-fat cheese, fish, tofu and turkey are all good sources of protein.

Another important part of building a diet that helps you manage your blood sugar is looking at what youre drinking. Sugar-sweetened beverages are loaded with sugar and carbs, which increases your blood sugar and your waistline. When you can, choose unsweetened tea rather than sweetened tea. Try to stop drinking sodas and soft drinks. Even diet sodas raise your blood sugar. Water is always a safe choice. If water is too boring, try flavored seltzer waters. Seltzer water has no sugar, no calories and no sweeteners, but more flavor.

If youre looking for a more measurable way to use diet to manage your blood sugar, give carb counting a try!

Carbohydrates, or carbs, are the starches, sugar and fiber in food. Your body breaks down the carbs you eat into glucose, or blood sugar. Your body then uses that blood sugar to fuel your muscles and brain throughout the day. When you have diabetes, your body has trouble using the carbs in food. Carb counting is a way to keep your body from being overwhelmed by the food you eat.

Carbs are naturally found in most foods. You can find the number of carbohydrates in a food by looking at a food label. Youll find this value under Total Carbohydrate. If a food doesnt have a nutrition label, there are plenty of online applications that can help you find this information.

Get started today by writing down what you eat and drink at each meal and snack throughout the day. Youll want to make sure you write down the serving size of the food youre eating as well. A serving size is how much of the food youre eating at one time. Add up all the carbohydrates you ate at each meal and snack on any given day. Bring your diary to your next appointment and your diabetes care team will help you adjust your meals to help you better manage your blood sugars.

Call 1-844-735-8864 for assistance with managing your diabetes with the help of a Southeastern Health primary care provider, who can refer to an endocrinologist or diabetes educator if needed.

Dr. Kelsey Simmons is a family medicine physician who completed a fellowship in diabetes at Duke/Southern Regional AHEC in Fayetteville. She provides care at Southeastern Healths Southeastern Medical Clinic Grays Creek.

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Diabetes and nutrition - The Robesonian

Over 100 experts from both developed and developing economies had worked on the report, and hence the macro-aspect of all economies were taken into consideration.

If someone were to tell you that your food habits are fuelling global warming and slowing the process of curbing the ill-effects of climate change, you would probably feign ignorance, or even laugh out loud at the notion. But if the findings of scientists and climate policy experts are to be believed, consumption of meats, especially red meat and even dairy, is leading greenhouse gas emissions to peak.

As per Skeptical Science, a climate science information resource by Australian cognitive scientist John Cook, animal agriculture is responsible for 13-18% of human-caused greenhouse gas emissions. Even though it is lesser than over 60% emissions caused by fossil fuel combustion, at a time when climate change-fuelled crises are looming large, curtailing global warming caused by our food habits can go a long way in securing the planets future.

Climate policy experts have long been researching on the issue, but the gumption for taking initiatives to combat effects of climate change has grown by leaps recently. A 2019 special report on climate change and land by the Intergovernmental Panel on Climate Change (IPCC) concluded that adoption of plant-based diets is a major opportunity for mitigating and adapting to climate change.

Over 100 experts from both developed and developing economies had worked on the report, and hence the macro-aspect of all economies were taken into consideration. We dont want to tell people what to eat, Hans-Otto Prtner, an ecologist who co-chairs the IPCCs working group on impacts, adaptation and vulnerability, had said on the report findings. But it would indeed be beneficial, for both climate and human health, if people in many rich countries consumed less meat, and if politics would create appropriate incentives to that effect, he added.

Another 2018 report published in the journal Nature noted that in western countries, beef consumption needs to decline by as much as 90% and be replaced by five times more beans and pulses to avoid dangerous effects of climate change. Another 2019 report, published in the British medical journal The Lancet, weighed the different side-effects of food production. They included greenhouse gases, water and crop use, nitrogen or phosphorous from fertilisers, and the potential for biodiversity to take a hit should a region be converted into farmland. By managing all these factors, the reports authors say climate change-inducing gases could be reduced and enough land could be reserved to feed the worlds growing population. A group of 30 scientists then worked on devising recommendations for a largely plant-based diet, with small, occasional allowances for meat, dairy, and sugar. Even small increases in the consumption of red meat or dairy foods would make this goal difficult or impossible to achieve, a summary of the report states.

Understanding the food chain and its implications on the environment are key towards getting a wholesome idea of the carbon footprint of animal agriculture. Primarily, intensive livestock-rearing is a major cause of greenhouse gas emissions. Cows and other ruminant animals (like goats and sheep) emit methanea potent greenhouse gasas they digest grasses and plants. Besides, methane is also emitted from manure, and nitrous oxideanother powerful greenhouse gasis released from ruminant wastes on pastures and chemical fertilisers used on crops produced for cattle feed. Rising beef production also requires increasing quantities of land. The creation of new pastureland is often a consequence of massive deforestation. Livestock rearing also diverts water and grains to animals, which is less efficient than directing grains towards human consumption, as noted by experts.

Alternative foods market

This emphasis on vegetarianism and plant-based diets has resulted in the emergence of an entire market producing mock meats and meat substitutes. Major meat companies like Tyson Foods, Cargill, Maple Leaf Foods and Perdue have begun investing in the fast-growing alternative protein market. Mainstream fast-moving consumer goods companies like Hindustan Unilever and Nestl have also introduced, in their overseas market, multiple vegetarian and vegan versions of their signature non-vegetarian and dairy-based products. From vegetarian smoked sausages to non-dairy ice creams and vegan mayo, HUL has had a number of sustainable products launches, while a plethora are in the offering by Unilever Food Solutions, which is working with chefs to create alternate recipes for its major non-vegetarian products. Nestl, on the other hand, has resolved to achieve zero net greenhouse gas emissions by 2050, and has started working towards it by launching plant-based burgers and grounds in the US and Switzerland.

In India, there are several mock meat food brands working towards utilising the goodness of grains and plant-proteins to create healthy and affordable meat alternatives. While the products manufactured by them cannot be deemed healthy as they are machine produced, they certainly serve as healthier alternatives to meats, and contribute towards reducing food-originated carbon footprint. There are other plant-based and vegan food brands that have also come up to add more variety to the burgeoning space.

Udaipur-based GoodDot is one of the first companies to have started working in this domain, back in 2013. From 2013-2017 they undertook extensive research and development initiatives to come up with safe alternatives to meats, driven by their underlying motive to work towards preventing animal cruelty. Started by brother-sister duo Abhishek Sinha and Shruti Sonali, Good Dot makes meat alternatives out of soy, wheat and pea protein. They officially started manufacturing and marketing products 2017 onward. Weve always had some kind of affinity towards animals, and when my father got diagnosed with a heart condition, we discovered that adopting a vegetarian lifestyle would be much better, recalls Sonali about the inception of the brand. Commenting about the legitimacy of Good Dots products, Sonali says that while the entire food chain has got infested with harmful chemicals, the Udaipur-based company makes preservative-free products. A manufactured product cannot be the most healthy product out there, but it is a healthier alternative for sure. Our topline is growing 200% year-on-year and we label our products with complete transparency, which is well-received by our consumers, she says.

A key player in plant-based foods segment is OZiva whose product range includes clean protein blends, plant-based micronutrients and plant nutrition for special dietary needs. Launched in 2016, OZiva has become the worlds first connected omni-channel nutrition brand where people can pick-up a product from anywhere and consult a human expert digitally. Talking about the rationale behind their inception, co-founder Aarti Gill says, There is an emergence of flexitarian consumers who are looking for cutting their meat intake and are looking to get the same or better nutrition from plant based products. The adoption comes in response to a combination of ethical, environmental or health concern.

The company has an in-house R&D team that works on the formulation of potential products wherever the need is identified. They combine clean nutrients along with different plant extracts to bring the benefits of both the sciences to human body. Being a clean label brand, it is very important for us to source the right ingredients. These ingredients are first sent to NABL accredited labs for rigorous quality checks which include nutrient profiling, any filler ingredients, heavy metals and toxicity check, potential allergens. Only after all the quality parameters are met, the ingredient is finalised, says Gill, about their product manufacturing process.

Flexitarian over vegetarian

Even as the call for adopting a vegetarian lifestyle, and eliminating meat consumption is on the rise, experts argue that dairy intake causes as much damage to the environment, if not more. The ecological footprint from shifting to a vegetarian lifestyle is very clear. Greenhouse gas emissions reduce, and the water and land used for animal-rearing also come down. However, even if you cut down consumption of meats and consume too much of dairy, then the carbon footprint remains unchanged, says Delhi-based nutritionist and weight management consultant Kavita Devgan.

A 2019 research carried out by Johns Hopkins University in the US modelled the environmental impact of all major diets across 140 countries and concluded that those who switch to a vegetarian diet may be doing more harm than good. By giving up meat and supplementing overseas intake with dairy products such as Halloumi cheese, yogurt and crme frache, vegetarians only fractionally improved their carbon footprint. Our study found that in the UK, switching to a vegetarian diet that includes eggs and dairy is actually less helpful for reducing greenhouse gas emissions than a diet that includes meat, dairy and eggs for one of three meals, and is exclusively plant-based for the other two meals, Keeve Nachman, one of the papers authors said.

The research carried out in the UK particularly found that the average healthy two-thirds vegan diet contributed the equivalent of 762.7 kg of carbon dioxide emissions per-person, compared with 1,265.2 kg for a vegetarian diet that includes dairy. For these reasons, I recommend adopting a flexitarian diet as opposed to a complete vegetarian lifestyle. For instance, rice production involves release of massive quantum of methane, but no one talks about it. Hence, it is recommended that people reduce carbon footprint by being more sensible and judicious in their food preferences, Devgan says.

Nutritionists and dieticians also have their doubts around the mock meat market which only seems to be growing as consumers seek to replace meats in their diets. And then there are downsides to adopting a 100% vegetarian lifestyle too, as the protein intake would be lesser and dairy consumption presents its own set of cons. I believe in a 70:30 ratio for vegetarian and non-vegetarian food consumption. And Im definitely not in the favour of mock meats, because we are not sure of what chemicals are being used in their processes. The long-term benefits of consuming mock meats is still unknown, and it may be a long time before we discover those, Devgan adds.

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A diet healthy for planet: Dont only think green, its time to eat green! - The Financial Express

Looking for a workout that pushes you to the extremes of fitness (and buffness)? After packing on quite a few pounds of muscle mass to portray the Man of Steel in 2013, Cavill once again returned to the gym to do the same for the role of the Witcher, and his full body workout to get in shape this time seems no less intense than that for Superman. If youd like a body like Geralt of Rivia or, erm, Kal-El of Krypton, you have come to the right place.

Needless to say, if you are planning on bulking up like Cavill, you'll need to eat a lot more than you usually do, and we are not talking about gorging yourself on pizzas and beer. We hope you like eggs and steak. For breakfast. Every day for six months. If you think you are dedicated enough to bulk up and work out like Henry Cavill, read on.

(Image credit: Henry Cavill / Facebook)

Henryis famous for his roles in movies such as Mission:Impossible, Superman and most recently, the Netflix hit-series The Witcher. Cavill is also famous for looking like a Greek god in Beast Mode. He reportedly stands 6"1' tall and weighs around 200 lbs. This puts him in the 'obese' BMI category, technically, but we all know the extra pounds are not fat but muscle mass. And lots of it.

Unlike what many people think, Cavill's 'super built phase didn't start with Superman: Man of Steel. No, he had a pretty chiselled body in the 2011 movie the Immortals, when he was around 28 years old. Admittedly, he didn't look as big as he does now. Henry Cavill's workouts have got progressively more brutal as time has gone by.

(Image credit: Henry Cavill / Facebook)

It is worth mentioning straight away that no workout alone would've bulked Cavill up to a level where he is now. To pile on muscle mass, Henry was eating loads and kept a strict diet too in order to speed up his muscle building efforts. According to manofmany, his diet consisted of industrial amounts of protein some of it sourced from the best protein powders and carbs, both being essential for muscle building and recovery.

Another source also confirms by mentioning steaks and eggs for breakfast and multiple lunches to keep energy levels high throughout the day. Keeping the carb and protein levels this high meant that his body is ready for the gruelling workouts, almost 24/7. And ready he was, as we all know by how he looked in every role he took since 2011.

(Image credit: Henry Cavill / Facebook)

And you might think: "I can have steak for breakfast, no problem", just think about it. It's not about having a steak for breakfast once a month; it's having the biggest steak and eggs breakfast every day for six months while working out for hours each day. You have to be strong not just in your body but also in the head to do this.

What is the Henry Cavill Witcher workout and why would you choose it over other workouts that are also equally good for building muscle, such as the 10,000 swing kettlebell workout? At the end of the day, any type of resistance training, combined with a strict diet, will result in the increase of muscle mass, so pick whichever workout you prefer and stick with it, at least for a few months. You will see results soon enough.

(Image credit: Netflix)

According to Men's Health, Cavill's workout was relatively straightforward, which is understandable as he has already been in a good shape for years, so for the Witcher, he 'only' had to accentuate some areas of the upper body, as opposed to starting from scratch.

The exercises mentioned in the aforementioned article are not meant to be performed back-to-back, as Cavill mentions: "Those are moves that we put into workouts, depending on which muscle group or muscle groups we're working that particular day." Meaning that these exercises are highlights from his workouts and not the complete workout itself.

That said, the five exercises below can form a simple full body workout and work most of your body. Maybe instead of the hyperextension, you can do bench presses to grow those pecs and triceps. Or overhead presses for bigger delts. Or both.

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Romanian deadlifts are a deadlift variation (surprise!) and they mainly work the hamstrings, glutes and the lower back, especially the Erector Spinae, the muscles supporting the spine. Romanian deadlifts are performed with heavy weights and therefore the incorrect form could result in your lower back muscles being pulled as opposed to gains. Keep the spine neutral, your shoulders wide and lift from your hamstrings/glutes.

The Witcher workout included three sets of 10 reps of this exercise with a four second eccentric (negative) phase and a 2 second pause before the concentric (positive) phase.

Surprisingly, in the not so many exercises mentioned, there was another one that focuses on the hamstrings, glutes and lower back: hyperextension. That said, hyperextension is an excellent leg day staple exercise and would really bomb the hamstrings, done on the same day with Romanian deadlifts.

The workout recommends three sets of 10 reps with a two second hold at the top.

Oblique static holds are similar to planks in a sense that as opposed to moving, they require you to hold a position for a prolonged period of time. And while the plank and especially the hardstyle plank targets the whole of the core, oblique static hold focuses on the side of the abs.

The workout recommends doing three sets of 30 second holds per side.

Bomb the delts with this shoulder exercise. The 3-way shoulder raise works well because it requires you to work the muscles for longer and from a different angle with each rep. This exercise is not as good for bulking up, rather for accentuating and defining shoulder muscles.

The workout recommends three sets of 15 reps from each position.

This is a brutal biceps exercise. Usually, with alternating dumbbell curls, you give one side a bit of a break when you curl the weight on the other side. But by adding the iso-hold, you work both sides all the time, loading the biceps way more than 'just' doing curls. Be extra careful when doing this exercise.

The workout recommends three sets of 10 reps per arm.

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The Henry Cavill Witcher workout will build full-body Superman strength in just 5 moves - T3