'If it fits your macros' (IIFYM) has become a common phrase among cross-fitters, bodybuilders and some people on a weight loss journey. But is counting macros helpful for plant-based eaters? Like most things in the nutrition world, the answer is...it depends. Before delving into the pros and cons of macro counting, lets talk a little about the term macros.

Macros is short for macronutrients, otherwise known as large nutrients. There are four macronutrients--carbohydrates, protein, fat, and alcohol-- and their main purpose is to provide energy to the body. Carbohydrates and protein contain 4 calories per gram, fat has 9 calories per gram and alcohol has 7 calories per gram. Generally, the recommendation is to eat 45-60% of calories from carbs, 15-25% of calories from protein, and 20-30% of calories from fat.

Those who track macros use their body weight and nutrition goals (to lose weight, gain muscle, etc.) to come up with an ideal daily macro ratio. A person who hopes to build muscle mass may choose to eat a higher percentage of protein than an endurance athlete, who focuses on carbs. A macro tracking diet usually starts with a certain number of carbs or protein and then determines the remaining macros from there. Before jumping feet first into tracking macros, consider the pros and cons.

There are benefits to macro counting, such as:

While some may find macro counting beneficial, here are some downsides to tracking everything you eat.

Obviously, there are pros and cons to macro tracking. It may be a useful tool for very dedicated people who wants to get a handle on the number of carbs, protein, and fat they eat every day. That said, tracking everything you eat is not sustainable for years on end. Also, without the help of a nutrition professional, you may choose a macro range that isnt ideal for you. If you want to track your macros, seek out the advice of a Registered Dietitian to do it safely and efficiently.

So often people focus on macronutrients and overlook micronutrients. Otherwise known as the small nutrients, micronutrients consist of over 30 essential vitamins and minerals. There are many more micronutrients than macronutrients, and they all have varying levels of recommended intake.

Some micros, like Vitamin C and Vitamin A, are easy to get in large quantities, while others, like Vitamin D and Zinc, arent in as many foods. The best way to ensure youre getting plenty of micronutrients on a daily basis is to eat a varied and well-balanced diet with plenty of colors. Because some nutrients are more prevalent in animal products, vegans sometimes miss out on Iron, Calcium, Vitamin B12, and Vitamin D. If youre concerned about your micronutrient intake, ask your doctor to do a simple blood draw to see if youre deficient.

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Ask the Expert: Should I Be Counting Macros on My Plant-Based Diet? - The Beet

Diwali is that time of the year when you cannot say no to sweets. There are a variety of delicious sweets available in the market that have the power of pleasing your taste buds in no time. But, if you have been on a restricted diet for long, it is a hard choice to let all your efforts go in vain by consuming regular sweets. To avoid that, you can go for diet-friendly Diwali sweets that will let you enjoy your favourite sweets without breaking your diet plan.

Whether you want to buy diet-friendly sweets for your home or for gifting someone this Diwali, we have got you covered. Here is a list of some popular options that you can consider buying instead of regular Diwali sweets:-

Get it here.

Get the pack here.

Get this box for gifting here.

You can get this box of sweets here.

Get this tin of 500 gm here.

You can get this box here.

Get it here.

You can order this box online from here.

You can buy this box of 200 gm of barfi here.

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Diwali sweets for diet-conscious people: 10 boxes of sweets that are diet-friendly - Times of India

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A new study conducted by the University of Oxford has found that a switch towards plant-based diets is vital to avoid the worst impacts of climate change. It follows on from a previous study by the university, which found that eating a vegan diet could reduce our carbon footprint by 73%.

The study, published by the journal Science, found that emissions from the food industry will make it impossible to limit global warming to 1.5 or even 2C if nothing is changed. According to the researchers, even stopping all fossil fuel emissions completely wouldnt allow us to meet this target.

While reducing fossil fuel use is very important, radical changes in the food system will be essential to avoid flooding, droughts, extreme weather, rising sea levels, and other consequences of climate change.

The researchers believe that the 1.5C target will be exceeded in just 30-45 years without a change in dietary habits. They point out that a shift towards plant-based diets would not only benefit the planet, but also help to tackle chronic diseases, water pollution, and loss of biodiversity.

Many other studies have raised the alarm about the impact of our dietary choices, including a warning last year backed by 11,000 scientists. A 2018 study also found that plant-based diets are important for controlling climate change.

However, the change may not be straightforward as it will require coordination between various sectors and governments.

Discussions on mitigating climate change typically focus on reducing greenhouse gas emissions from burning fossil fuels, for instance, from transportation or energy production, researcher Dr. Michael Clark told Plant Based News. However, our research emphasizes the importance of reducing emissions from the global food system. The most important is for individuals to shift towards predominantly plant-based diets.

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Study: Switch to Plant-Based Diets is "Most Important" Way to Fight Climate Change - vegconomist - the vegan business magazine

Lucy Spraggan has shared her incredible body transformation while taking aim at "life threatening fad diets".

The 29-year-old former X Factor star has shared before and after pics on Instagram which shows how her fitness journey has taken her to washboard abs and a sensational toned body.

The singer has dropped three dress sizes in the process and showed off the evidence in a mirror selfie on social media, with her posing in a green sports bra and black Nike leggings.

In a second photo, Lucy is seen lifting her white t-shirt to reveal an impressive muscular frame and washboard abs.

In a lengthy caption, Lucy said that in 2018 she had already lost "quite a bit of body fat" but this had been done through 'fad diets' which she said were "experimental, inconsistent" and "actually life threatening".

She has since looked for "slow and tiny" changes and the results have been impressive.

Lucy explained on Instagram: "Found the pic on the left whilst scrolling through some old photos and it gave me some feelings! Good ones!

"I'd already started my journey to a different body composition here but I didn't really know it.

"I'd already lost quite a bit of body fat (left picture is from 2018) through various experimental and inconsistent (one actually life threatening!) FAD diets and I was noticing really small changes that I don't think anyone else would have been able to see."

The singer continued: "And that is one of the hardest parts of working hard = tiny, weeny, subtle changes.

"When I look at the left picture in contrast to the right I can SEE the change, it's a huge reward to know that I did that, it feels great!"

She warned her followers that the way she exercised meant that there were no instant results.

Lucy continued: "But on almost every other part of this slog it's been exhausting at times because results are so SLOW and tiny.

"But that is the truth of it. That's the bare bones of anything worth doing in life.

"We keep plugging at it, we keep pushing, we have to accept that to eventually notice that HUGE change we have to chip away at the rock bit by bit until you seen see the first sparkle of that lil diamond."

She continued to compare her body journey to her singing career: "7 years ago I was playing to crowds of 200 every night. Last year we sold 37,000 tickets just in the UK.

"When the world is back on track, I'll double that. I've done it before!

"I will keep digging, in everything I do. Work, life, love, family... everything.

"So that eventually I can look back and say: I did that.

"Happy Sunday. Keep digging."

Lucy has overhauled her lifestyle since splitting from her ex-wife Georgina Gordon and speaking on FUBAR Radio in October, she said that she had "rediscovered herself" after she "lost a bit of weight and had a divorce".

Do you have a story to sell? Get in touch with us at webcelebs@trinitymirror.com or call us direct 0207 29 33033.

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Lucy Spraggan shows washboard abs after incredible transformation and slams diets - Mirror Online

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We must switch to a predominantly plant-based diet to save the planet, saysnew researchfrom an international team led by the University of Oxford.

The journalScience published the paper. It reveals that slashing our use of fossil fuel use is essential to meet global climate targets. But is not enough unless we also transform the global food system.

In fact, scientists say, even if fossil fuel emissions stop immediately, emissions from the global food system alone could increase global temperatures by more than 1.5C.

TheParis Climate Agreement goal is to limit the increase in global temperature to 1.5C or 2C above pre-industrial levels. Global temperature increases beyond this will lead to extreme heatwaves, flooding, water scarcity, and more.

We must change what we eat, how much we eat and how much is wasted by 2050. In addition, we must change how food is produced.

It adds if we continue with current trends, emissions from food systems would surpass the 1.5C target within 30-45 years. In fact, they may exceed the 2C target within 90 years, even if all other sources of greenhouse gas emissions immediately stopped.

If other sources of greenhouse gas emissions reached zero by 2050, we would surpass the 1.5C target in 10-20 years and, in addition, the 2C target by the end of the century.

The research makes clear that reducing greenhouse gas emissions from food systems will require coordinated action. Across sectors and between national governments.

However, the changes would have additional benefits. For example, reducing water pollution and scarcity. Also increasing biodiversity, and reducing the rate of diet-related health conditions such as obesity, diabetes, and heart disease.

Dr. Michael Clarkis fromThe Oxford Martin Schooland Nuffield Department of Population Health. In a statement sent toPBN, he said: Discussions on mitigating climate change typically focus on reducing greenhouse gas emissions from burning fossil fuels, for instance, from transportation or energy production.

However, our research emphasizes the importance of reducing emissions from the global food system.

He added that there are are many achievable ways rapidly to reduce food emissions if we act on them quickly. These include raising crop yields and reducing food loss and waste.

But, he concluded: The most important is for individuals to shift towards predominantly plant-based diets.

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Public Must Switch To Predominantly Plant-Based Diet To Save Planet, Says New Research - Plant Based News

In this episode of #QuickTakesWithBangaloreTimes celebrity fitness trainer Yasmin Karachiwala talks about keeping the festive ill-health in check by sharing a few tips to remember." "Simple lifestyle moderations can help you look your best this festive season. Gaining weight in on the rise and it is quite common to gain a few pounds but we need to remember that food is the essence of life and we should respect that," says Yasmin. She shares her five tips.Watch those snacksWhile it might be tough to fight the temptation, but the best thing would be to make informed food choices by consuming healthier snacking options like almonds which contain Riboflavin, Magnesium, Protein, Vitamin E and zinc that contribute to a healthy diet. It would also satiate your cravings.Eat SmartTry to limit those fried food and unhealthy food options and instead pick up those veggies, fresh fruits and lean proteins.Make Smart food choicesI do not believe in the word diet but rather I focus on encouraging my clients to make smart food choices to make healthy food choices leading to a healthier lifestyle. We must make efforts to stay healthy and ensure good nutrition. Fitness firstApart from the above mentioned modifications. One also need to give fitness a chance. Life will get stressful and busy, but do not compromise on your health. Take on any challenge and push yourself to exercise for at least thirty minutes every day. Also, motivate those around you.

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Celebrity fitness instructor Yasmin Karachiwala shares diet tips on keeping healthy this festive season - Times of India

Eating lots of foods with flavanols antioxidants found in certain fruits, veggies, tea, and cocoa may be good for your blood pressure, according to a study published in October 2020 in Scientific Reports.

Researchers examined data on blood pressure and cardiovascular disease as well as results from urine tests, looking for biomarkers of flavan-3-ol a substance that indicates how much flavanol is in the diet for more than 25,000 adults in the U.K.

Systolic blood pressure the top number, which shows how much pressure blood exerts on artery walls when the heart beats was about 1.9 millimeters of mercury (mmHG) lower in men and about 2.5 mmHG lower in women with the highest flavanol intake than it was among their counterparts with the lowest flavanol intake.

Differences in blood pressure associated with a high-flavanol diet were more pronounced in older adults and in people diagnosed with hypertension than in younger individuals and those with normal blood pressure, the study also found.

Our study shows for the first time that flavanols consumed as part of the normal diet are associated with lower blood pressure, says senior study author Gunter Kuhnle of the department of food and nutritional sciences at the University of Reading in the U.K.

One advantage of this study is that it used urine tests to estimate how much flavonal people had in their diets many other studies looking at health benefits of various eating patterns rely instead on food diaries or surveys that arent always an accurate picture of how people really eat, Kuhnle and colleagues write. In those cases, people often report healthier eating habits than they really have.

Another strength of using biomarkers instead of self-reported dietary information is that the amount of flavanols in a particular food or drink can vary. For example, there can be anywhere from 10 to 330 milligrams (mg) of flavanols in 100 grams (g) of tea, the researchers point out.

Using nutritional biomarkers to estimate the intake of bioactive food compounds has long been seen as the gold standard for research, as it allows intake to be measured objectively, Kuhnle says.

The biggest limitation of the study is that results from this study in the U.K. where tea is the main source of dietary flavanols may not reflect what would happen in other populations where people tend to favor different foods and beverages.

An additional limitation is that researchers looked at urine tests for flavanol intake at only a single point in time, and its possible that eating habits changed over time in ways that might impact blood pressure or cardiovascular disease risk, the researchers point out.

Its also worth noting that the study was funded by candymaker Mars Inc., where two of the authors work.

Earlier studies have found flavanols may help reduce stiffness in arteries, cholesterol, blood pressure, and the risk of developing or dying from cardiovascular disease, according to a review published in June 2018 in Molecular Aspects of Medicine. In particular, this review linked flavanols in cocoa and tea with these heart-healthy benefits.

The blood pressure reduction seen with flavanols in the current study is comparable to what some earlier research found with two heart-healthy diets, the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet, Kuhnle says.

A Mediterranean diet emphasizes consumption of fruit, vegetables, whole grains, fish, nuts, and olive oil and other healthy fats, according to the Mayo Clinic. It also advises dairy in moderation, and limited red and processed meats. The DASH diet takes these ideas further, by recommending the number of servings per week for different foods and limiting sodium intake.

One study, published in 2013 in BMC Medicine, found that following a Mediterranean diet reduced diastolic blood pressure the bottom number, which indicates how much pressure blood exerts on artery walls when the heart rests between beats by 1.5 mmHg. This trial didnt find a connection between the Mediterranean diet and systolic blood pressure, however.

An older study, from the New England Journal of Medicine, found that when people tried to cut their sodium intake to the lowest level possible, following a DASH diet reduced systolic blood pressure more than eating in other ways by 11.5 mmHg more for people with hypertension and by 7.1 mmHg more for people without hypertension. When people tried to reduce sodium intake from high levels to intermediate levels, the DASH diet reduced systolic blood pressure by 2.1 mmHg.

A sustained 2 mmHg reduction in blood pressure would have a large benefit on a population level so from a public health perspective, that is a meaningful number, says Deepak Bhatt, MD, MPH, executive director of interventional cardiovascular programs at Brigham and Womens Hospital Heart & Vascular Center and a professor at Harvard Medical School in Boston.

However, for an individual, that would be less than what some people will experience with salt restriction or specifically with the Mediterranean or DASH diets, says Dr. Bhatt, who wasnt involved in the new flavanol study.

Flavanols are part of a large family of compounds found in plants such as fruit, vegetables, beans, grains, and nuts, says Samantha Heller, RD, a senior clinical nutritionist at NYU Langone Health in New York City, who wasnt involved in the current study.

In foods, these compounds have been found to confer many health benefits, including reducing the risk of certain diseases like cardiovascular disease, metabolic syndrome, and certain cancers, Heller says. They act as powerful antioxidants and anti-inflammatory agents.

To get the benefits of flavanols from sources such as cocoa and tea, its best to have unprocessed forms without lots of added sugar, cream, and other additives, Heller advises. This is especially true for cocoa and chocolate.

People who want to use diet to help lower their blood pressure should think of increasing flavanols as part of an overall healthy eating pattern, Heller advises.

We eat foods, not single nutrients, and it is important to note that our dietary patterns play a big role in our intake of flavanols and other healthy plant compounds, Heller says. Adopting the DASH or Mediterranean dietary pattern is a great way of increasing ones intake of flavanols as well as fiber, vitamins, minerals, and other healthy plant chemicals, and to help reduce blood pressure and the risk of other chronic diseases.

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High-Flavanol Diet Linked to Lower Blood Pressure - Everyday Health

The long-lasting Abe administration set another record: the most no comments uttered in the Diet.

Keita Sakurai, an associate professor of social welfare at Ritsumeikan University, was disturbed by the trend of Cabinet members and government bureaucrats refusing to answer tough questions from opposition lawmakers in recent years.

So he went to the trouble of counting exactly how many times the phrase, I want to refrain from replying, was used in the Diet.

The expression was uttered more than 300 times annually during the final five years of the Abe administration, by far more than any other administration. In particular, the count topped 500 a year between 2017 and 2019, according to Sakurai.

He posted his findings in an Oct. 29 tweet with a graphic showing the frequency of the expression used during Diet sessions from 1970 to 2020. The graphic was titled, A nation that would not answer even when questions are asked.

I have been wondering when the Diet turned into a place where legislators and bureaucrats are allowed to give no answers, so I produced the graphic, he said. The trend of the past few years is abnormal.

His tweet was retweeted about 10,000 times and received more than 13,000 likes.

Sakurai used the free public system to search the records of Diet proceedings. The database keeps all digitized data on remarks by lawmakers and bureaucrats at plenary sessions and committee meetings dating from the first postwar Diet session in May 1947.

Sakurai was familiar with the system because he had previously used it for research in his field. It took him only half a day to tally the count.

Prime Minister Shinzo Abe used the expression on 165 occasions, the most in his Cabinet, when he set a longevity record in office from Dec. 26, 2012, to Sept. 16 this year.

He was followed by Masako Mori, former justice minister, who declined to answer questions in the Diet on 94 occasions, Tomomi Inada, former defense minister, at 87 times, and Taro Kono, former foreign minister, on 78 occasions.

Sakurai believes the unprecedented nonresponse trend stems from a raft of scandals involving the Abe administration. Opposition lawmakers peppered Abe with questions about suspected favorable treatment to the Moritomo Gakuen school operator, the Kake Educational Institution and his supporters at the taxpayer-funded cherry blossom viewing gatherings.

But Sakurai added that his research showed that Cabinet members and government bureaucrats snubbed questions in all policy issues, not just the subjects related to the scandals.

It was contrary to my expectations, he said. I believe that a growing number of politicians and bureaucrats have begun picking up the habit of refusing to answer questions since the Abe administration was formed. It amounts to disrespect for people, rather than the Diet.Sakurai fears that such an attitude has been spilling into society.

His research did not cover Yoshihide Suga as prime minister.

But Sakurai said Suga has already demonstrated a potential for clamming up. As prime minister, Suga said, I want to refrain from replying, during the first question and answer session with heads of opposition parties late last month.

I am closely watching how Suga will behave, Sakurai said.

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Refusal to answer questions in Diet soared in Abe government : The Asahi Shimbun - Asahi Shimbun

Hi. This is Eunice from Diet Center.

We may wonder, why am I so tired? Low iron levels can leave us feeling fatigued and may hinder our exercise efforts. Research shows how iron affects exercise efforts. In one study the participants had low iron levels. Half of the participants were given iron supplementation and half were given placebos. After four weeks of exercise, those taking iron supplementation were able to finish their sessions 12% faster than in the first week. The participants on placebos only improved the time it took to complete their sessions by 5%.

To avoid the risk of having low iron levels, try to consume recommended amounts of iron daily. What is the RDA for iron? For women ages 19-50 years old the RDA for iron is 18 mg. For men ages 19-50 years old 8 mg. And for men and women ages 51 and over its also 8 mg.

What foods are higher in iron? Lean meats, legumes, whole grains and green leafy vegetables. For example, beef and chicken liver, shellfish, spinach, lean red meats like beef, flank, round, tenderloin, and sirloin. Venison, buffalo, pinto beans, kidney beans, navy beans, white beans, soybeans or edamame, lentils pumpkin seeds and quinoa are also good sources of iron.

Consuming foods that are rich in vitamin C can help with the absorption of iron. For example, fruits and vegetables are good sources of vitamin C.

That might make us wonder going into fall and winter when fresh produce may not be at peak nutritional quality. Can we still obtain nutritious fruits and vegetables by purchasing canned and frozen produce?

Yes! In fact, some canned or frozen fruits and vegetables have more nutrients than when bought fresh. This is because some produce loses its nutrients during transport, especially if imported. Some frozen and canned produce are packed right after picking, keeping their nutrients intact.

Some of the best off-season choices you may consume include frozen peaches. One half cup of frozen peaches has almost 20% more vitamin C than fresh peaches, and more than 30% more vitamin C than canned peaches. One half cup of canned mandarin oranges contains more vitamin C than a serving of fresh mandarin oranges provides. Frozen asparagus has 24% more folate in a half cup than fresh or canned asparagus contains.

When purchasing canned fruits and vegetables try to get fruit that is in natural juice or light syrup for less sugar, and vegetables that are either low in sodium or unsalted. For frozen fruit, try to buy it with no sugar added.

Your daily intake of iron can mean improvement in both your energy levels and in your exercise results! Please consult your physician before taking an iron supplement.

Thank you for reading Diet Centers tip of the week. If you are struggling with weight loss, call 928-753-5066 or stop by 1848 Hope Ave in Kingman.

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Diet Center Tip of the Week: I'm too tired to exercise - Kdminer

COVID-19 pandemic issues have raised challenges for area farmers and ranchers; including the availability of some of the commodities commonly used in livestock rations.

During a virtual presentation of Kansas State Universitys 2020 Beef Stocker Field Day, Beef Systems Specialist Justin Waggoner discussed strategies and guidelines for using alternative ingredients during shortages.

Waggoner focused on two types of alternative ingredients: common feedstuffs such as soybeans and grain screenings, and uncommon ingredients like bakery, vegetable, and produce waste.

The goal producers should shoot for while making ration ingredient changes, Waggoner pointed out, is to match the current ration as much as possible in terms of nutrient composition, palatability, and cost while successfully transitioning the cattle.

You know, to me, its really about dry matter intake, Waggoner said. And, from a very simple standpoint, dry matter intake in cattle equals nutrient intake, which directly equals cattle performance.

Knowing feed bunk content is one of the first steps to a successful ingredient change, according to Waggoner. Identify the current ration used, what commodities are included, and the overall nutrient analysis of the ration. Once current ration ingredients have been identified, selecting replacements for unavailable feedstuffs is a familiar exercise for most producers.

Now the criteria that I use for evaluating alternative ingredients really isnt any different for the most part from the process for the criteria that I would use for evaluating any ingredients that were gonna put into a ration, Waggoner said. Dry matter content, energy and protein content, nutrient concentrations, how it will react in the rumen, and fiber fraction, or NDF, are all important aspects to consider.

When formulating the ration, Waggoner said the inclusion of common alternative feedstuffs is typically limited by cost, nutrient profile, and anti-nutritional concerns. He suggested limiting inclusion of less common alternative ingredients to 10-30% of the ration on a dry matter basis and to also have a plan B if the ingredient cannot be sourced.

Naturally, navigating diet transitions can be a source of stress for producers. But Waggoner says that they dont have to be.

Diet transitions and just how we make those and the concepts behind that create some anxiety for producers, and I think that sometimes we forget that cattle are very robust creatures, Waggoner said. You know the rumen in itself is a very large mixing vessel from a very simplistic standpoint its certainly not an all-in or all-out type system.

In order to manage diet transitions for stocker cattle, Waggoner said to remember that, as a general rule, growing cattle generally consume approximately the same amount of dry matter, or calories, per day.

One of the keys of being able to manage cattle through diet transition is if we know cattle intake, Waggoner said. If I know how much feed a set of calves is consuming, I can calculate their dry matter as well as their energy intake and then make my ration adjustments on that basis.

Waggoner recommended trying to match the ration that the cattle are currently consuming, especially in terms of the energy level, so the same nutrients are being provided, just in a different amount of feed.

If the diet is similar, with no major ingredient changes, Waggoner suggested offering 98% of the target and then adjusting as needed from there. However, if major ingredient changes are made, he suggested only offering 90-95% of the target on the first feeding, and then stepping that up 2-3% per day. He said, to this end, 98-100% of target consumption should be reached in four days.

Another method producers can use to manage diet transitions is blending rations in the bunk.

Now on an operation, where we feed once per day, typically I would start with the old ration, make a second batch of feed of the new ration, and put that out on top, Waggoner said. If we are in a situation where we feed twice per day, a lot of times we will feed the old ration in the morning and the new ration in the afternoon.

Going slow and then increasing as needed is the way to go, Waggoner explained. He reminded producers the amount of feed delivered can be held at any point in the transition if necessary, even as much as 2-3 days. When producers find themselves in need of searching out alternative ration ingredients, Waggoner asked them to consider some key frameworks to have in place.

I think the first thing is we really need to be an operation that knows what youre feeding what are you putting in the bunk, whats the chemical composition of those commodities that are going in the bunks, Waggoner said. Then, we can do a really good job of putting an alternative ingredient in there, kind of matching your feeding program and making it fit.

A quality nutrient analysis can be essential to indentifying and quantifying those ingredient frameworks, Waggoner said.

Its really impossible for us to evaluate those ingredients without it. Other considerations are to address all handling issues, track cattle intakes, and be strategic about diet transitions. Cattle do handle diet transitions relatively well, Waggoner said. I do think we just need to be strategic about how we do it and really have a plan in place, and if we do those things, there are endless possibilities in terms of utilizing some alternative ingredients within a feeding program.

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Knowing cattle intake is key to managing diet transitions - Farm Talk