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Fasting is in the news more these days thanks to the popularity of intermittent fasting, which has many vocal supporters and its laundry list of potential benefits, including weight loss, heart health, and even longevity. But what exactly is fasting, and does it deserve all the accolades and health claims?

Fasting is "the voluntary abstinence of some or all caloric foods or beverages for therapeutic, spiritual or political reasons," as one group of researchers in a 2018 BMC Complementary and Alternative Medicine study defined it. The various types of fasting differ mainly in terms of what you canor can'teat and when you can or can't eat it. Each type of fast has its own list of benefits and risks that must be carefully considered based on your underlying health status and goals.

First of all, fasting is literally as old as time, explains intermittent fasting advocate Mark P. Mattson, adjunct professor, neuroscience, Johns Hopkins University School of Medicine, Baltimore. In prehistoric days, our ancestors ate when there was food and essentially fasted when there wasn't, he says. "Our organ systems evolved so they function well on intermittent feedings," says Mattson. "Individuals who weren't able to function when food was scarce, starved and didn't pass their genes on. It was survival of the fittest."

The concept of fasting isn't always centered around weight loss or maintenance. Hunger strikes have long been used as a form of non-violent protest to call attention to perceived wrongdoings of a government, for example. Indian leader Mahatma Gandhi went on hunger strikes for up to three weeks at a time between 1913 and 1948 to protest British rule.

Some religions encourage periods of fasting. Muslims are required to abstain from food and drink from dawn to dusk for 30 days of Ramadan to remind them of the less fortunate and reinforce the need for gratitude. For Yom Kippur, the Jewish faith calls for a fast from sundown until nightfall on the following evening to observe a day of atonement. The Greek Orthodox Christians fast for a total of 180-200 days each year, including Nativity Fast, Lent, and the Assumption; most of these fasts involve giving up meat for specific periods of time. Members of The Church of Jesus Christ of Latter-day Saints, also known as Mormons, typically fast one Sunday each month for up to 24 hours.

Fasting is also part of surgery prep. If you are undergoing surgery or any type of procedure that involves anesthesia, you will be asked to fast. This is to stave off nausea and make sure no food or liquid gets into the lungs. Follow your surgeon's specific instructions on when to stop eating or drinking if you are scheduled for a procedure.

Fasting takes many forms, and some of them fall under the umbrella of intermittent fasting, such as alternate-day fasting, time-restricted eating, and modified fasting. Others are for cleanses or other types of diet plans.

In alternate-day fasting, you eat every other day and consume no or few calories on the days in between. Some alternate-day fasting restricts calories during the week but not on weekends. In one year-long study of 100 women, those in the alternate-day fasting group and those in a daily calorie-restriction group saw similar weight loss benefits,weight maintenance, and heart disease risk factors.

Time-restricted feeding is another type of intermittent fast. It limits the times of the day that you can eat. People who practice time-restricted eating typically eat during an eight to 12-hour daytime window and fast during the remaining 12 to 16 hours. This is sometimes called the 16/8 method. Some fasters opt for the 24-hour fast and don't eat for a full day. It's not a free-for-all during the "on" hours, Mattson explains. Instead, healthy meals and snacks should be consumed during this window. (Here's everything you need to know about the Warrior Diet, a more severe version of time-restricted eating.)

Modified fasts like the 5:2 fast involve eating just 20 to 25 percent of your regular calories on fasting days. For some, this may mean just 500 calories, Mattson explains. The 5:2 fast calls for fasting two days per week and following your usual eating patterns on the other five days of the week. Results of studies are mixed as to whether this way of eating produces weight loss, according to the Academy of Nutrition and Dietetics.

Water-only fasts were promoted as treatment for obesity in the 1960s and 1970s. There are many ways to do a water fast, with the difference being primarily how long you consume only water, with some medically-supervised water fasts lasting up to 10 days. Most water fasts span 24 to 72 hours. Water fasts can be a shock to the system so they often involve some prep work. "The scale will go down, but it's just water weight from dehydration," says Scott Kahan, MD, director, National Center for Weight and Wellness, Washington, D.C.

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Sometimes called a juice cleanse, juice fasts refer to a period of three to 10 days when a person's diet consists mainly of fruit and vegetable juices. These fasts are often referred to as detoxifying and claim to aid weight loss. Will you lose weight on a juice cleanse? Probably, as these cleanses are likely lower in calories than your normal diet. But the risks of juice fasts should not be understated, Kahan warns. Some juices contain spinach which is high in oxalates and can cause painful kidney stones, he says. Other risks include dehydration and electrolyte disturbances, which are marked by fatigue, headache, and other symptoms.

Calorie restriction is a type of fasting, Dr. Kahan says. Caloric restriction fasts involve limiting the number of calories that you consume for specific periods of time. These diets tend to comprise anywhere from 800 to 1,200 calories per day depending on your weight and gender, Dr. Kahan says. "People are treated with meal replacement supplements like bars or shakes that are well balanced with protein, fiber, vitamins, and minerals."

These fasts work, he says. "It has been shown to be safe and really help people take off weight, and even reverse diabetes," he explains. But this is only a short-term fix. "Hopefully you will develop some skills and build some strategies to help you keep the weight off for the longer term," says Dr. Kahan.

Keto diets, extremely low-fat diets, and other eating plans that dramatically reduce or eliminate the amounts of carbs or fatsa.k.a. macronutrientsyou consume are considered a type of fast too, Dr. Kahan says. "Very low-carb or very low-fat diets can work well, but it's really because they provide fewer calories."

While fasting may offer some health benefits, it's not a great idea to jump right in to a fast, warns Dr. Kahan. Regardless of the reason you're considering fasting, it's always a good idea to run it by your doctor first, he says. Here are some of the benefits and concerns with fasting.

This is the hope and promise of intermittent fasting, says Mattson. When your fast, your body uses up the glucose stored on your liver for energy. "Then you start burning fat for energy." This is called ketosis, and it can lead to weight loss. The three-meals-a-day eating pattern and snacks favored by Americans doesn't allow bodies to run through their liver's energy stores and make the switch to fat-burning, he says.

Research shows that intermittent fasting boosts working memory in animals and verbal memory in adult humans, Mattson says. He points to research on 220 healthy, non-obese adults who stayed on a calorie-restricted diet for two years: They showed signs of improved memory in a battery of cognitive tests. Exactly how or even if fasting improves memory is not fully understood, but research is ongoing, he notes.

But likely only in the short term, Dr. Kahan says. If you go back to your normal way of eating after a fast, you're likely to regain some or all of the weight that you lost. A 2017 study in Circulation points out that fasting regimens may result in weight loss for the short term and may lower blood cholesterol levels. The group cautions that there is isn't enough evidence to determine whether it's effective long term.

A lot of the research on fasting has been done with animals and is tough to apply to people. However, there is a growing body of literature on how it affects humans that suggests certain types of fasting may help improve your cholesterol, blood pressure, blood sugar or glucose levels, insulin sensitivity, and other health issues.

It's true, according to two studies presented at the 2019 meeting of the American Heart Association. One study of heart patients included 389 "routine fasters" who had been fasting regularly for at least five years. The routine fasters had a 45 percent reduced risk of dying compared with the non-fasters during the follow-up period. The study was conducted in heart disease patients from Utah and other Rocky Mountain states and included members of The Church of Jesus Christ of Latter-day Saints, also known as Mormons, who typically fast one Sunday each month for up to 24 hours.

A second fasting study of the same group showed routine fasters had a 71 percent lower rate of heart failure than non-fasters. The study was observational so it doesn't prove cause and effect, but fasting could be a marker for an otherwise healthy lifestyle or it could spur other positive changes.

In general, all types of fasting can cause headaches, fainting, weakness, and dehydration. Risks vary based on the type of fast. Certain juice fasts may increase the risk for kidney stones, for example, Dr. Kahan says.

Mattson has been an intermittent faster for decades. "I basically skip breakfast," he says of his time-restricted approach. Meal skipping is considered a form of fasting. "When you first start skipping breakfast, you will be hungry in the morning but in several weeks, you won't be hungry in the morning anymore."

Advocates suggest eating healthy foods before a fast, including fruits, vegetables, and lean protein, and steering clear of foods that are high in sodium, which may cause bloating. When you have completed your fast, gradually reintroduce foods so that you don't overdo it, Dr. Kahan suggests.

For some people who struggle with their weight, the structure provided by certain types of fasts can help them stay the course. "If you have a basic set of rules, such as 'I can only eat from 11 am to 6 pm,' that can be a valuable structure," Dr. Kahan says. "If you can do that reasonably and make healthy choices, you can get benefits." The issues arise when people start to think fasting is magical and that they can eat whatever they want during these hours because their body is a fat-burning machine."

The list of people who should not fast includes anyone under the age of 25, women who are pregnant or breastfeeding, people with diabetes who are taking medication to control their blood sugar, individuals with a seizure disorder, and those who operate heavy machinery on the job. "If you have an eating order, intermittent fasting is not recommended," Dr. Kahan says. "If you have a binge-eating disorder, any type of restrictive eating tends to incite more binging," he says.

The post What Is Fasting? 9 Things Medical Experts Need You to Know appeared first on The Healthy.

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What Is Fasting? 9 Things Medical Experts Need You to Know - msnNOW

D

ieters have a bad case of one-thing-itis.

Every diet that has gotten traction in my lifetime, an unconscionably long time, has boiled weight loss down to one thing. Sure, the thing changes, but the oneness doesn't. You know the litany. Fat, carbs, sugar, meat, gluten.

There are two problems with one-thing-itis. Ones obvious, and the other, not so much.

First, the obvious one: it's not an effective weight-loss strategy. Decades of research shows failure after failure. People lose weight in the first six months, or maybe the first year or two, and then they stop. And then they regain.

The proof of the failure of these diets is all around us, in obesity rates that just wont quit. If any one thing actually was the answer for everyone whos trying to be thinner, we would have reversed the trend already. (There are, of course, health implications that aren't weight-related, a column for another day.)

Yet the media particularly social media is filled with people shouting from the rooftops that the diet that worked for them is the One True Diet, the answer to our prayers. Which brings me to the less obvious problem with one-thing-ness, which I will let Dr Seuss explain.

Remember the Sneetches? Now, the Star-Belly Sneetches/ Had bellies with stars/ The Plain-Belly Sneetches/ Had none upon thars.

The starred Sneetches decide they're the better Sneetches and want nothing to do with the Plain-Bellies. Enter entrepreneur Sylvester McMonkey McBean, with a machine to put stars on bellies. The Plain-Bellies pay to get stars upon thars, to the horror of the Star-Bellies, who then pay McBean to get their stars taken off. And so on.

If you're on Twitter, perhaps you've noticed people who identify themselves by their diet. Sometimes, it's right there in their profile. Sometimes, it's even in their name a little C (for carnivore) or V (for vegan) in a circle. Sound familiar?

I am not unsympathetic to this. I have lost weight, and kept it off, and it's a very compelling experience. The tendency to believe that the thing that worked for you will work for others is strong, and I understand wanting to shout it from the rooftops. I've done it!

But making your diet part of your identity has unfortunate repercussions: It's bad for discourse, and it's bad for you. Unfortunately, we're hard-wired to do it.

Katherine Kinzler is a University of Chicago psychology professor and the author of How You Say It: Why You Talk the Way You Do And What It Says About You. She studies why Sneetches care about the stars on the bellies er, I mean in-group and out-group thinking by studying children and infants.

Human infants have to learn about what to eat, she says, and a lot of what we learn is through social modelling. If each of us had to learn what was safe by trial and error, we would be in big trouble. You're not trying all the foods, you're mimicking other people.

Which raises the question: which other people?

From early in life, kids are thinking about the social nature of food, Kinzler says. Given the choice, she says, babies prefer a food they've seen a native speaker eat over a food eaten by a non-native speaker.

We associate food with us and them from a very early age. From there, it's just a hop, skip and jump to putting little letters after your name on Twitter.

And it's downhill from there. As Yale psychology associate professor Yarrow Dunham says: Groups become more acrimonious when they are defined in opposition to one another, a framing that often leads in-group favouritism to also blossom into out-group derogation.

We all read Lord of the Flies in high school, so we know all about our tendency to divide ourselves into essentially arbitrary groups and then build a hill so we can die on it

Spend some time on diet-related social media and you'll see what he means. It's very dispiriting when people call each other vile names because they disagree about meat's impact on LDL cholesterol. Or some other one thing.

Of course, the fight isn't just about the one thing. It's about us. And also them. Because that's how humans divide people up. Once you have a category and imbue that category with meaning, Kinzler explains, you end up with a kind of categorisation mission creep. It's not just that people are making different choices. The underlying essence is different, and that's what produces the surface-level differences. This tendency, she says, takes root in a way that you can't observe, but feels deep and real.

So vegans aren't just people who don't eat animal products. They're the kind of [fill-in-the-blank] person who makes that choice. And that makes them so much easier to insult!

We all read Lord of the Flies in high school, so we know all about our tendency to divide ourselves into essentially arbitrary groups and then build a hill so we can die on it. Social media just makes it easier.

That's not the worst of it. Sure, elevating diet to be part of your identity is bad for discourse. But the reason it's bad for discourse is that it's bad for people engaging in the discourse; once you define yourself by your diet, it gets much harder to see evidence clearly.

We're seeing that dynamic play out in our response to Covid-19. You wouldn't think that your political affiliation would affect your ideas about virus transmission, but sure enough, a recent poll found that 32 per cent of people with Republican stars on their bellies, but only 3 per cent of those with Democratic stars, believe masks don't help limit the spread of the novel coronavirus.

Once a particular belief gets associated with something you consider essential about yourself your values, your affiliations, your identity confirmation bias kicks into high gear, and your chance of figuring out if your one thing is wrong plummets.

Diet preferences aren't quite as arbitrary as Sneetch stars, of course, they're also personal. It doesn't matter if a diet doesn't outperform others in trials if it works for you. And if you've found one that works, I'm delighted for you! Weight loss is really hard, and congratulations on your success. I get that you want to spread the word, and I'm not asking you not to.

Here's what I'm asking, not for the first time: civility. The public conversation is so much better without name-calling and sneering and smug superiority. We might have a fighting chance, together, of figuring out what's actually true, if we're good to one another. But the biggest reason I try to be civil in public and if you look, I guarantee you will find instances where I've failed is that it leaves the door open for me to change my mind. Meanness digs you in.

The Sneetches learned the lesson the hard way. They paid Sylvester McMonkey McBean to take stars off and then put them back on until the money ran out. But, by then, they had lost track of who was who, and they all just went back to being Sneetches. Broke Sneetches, but still. And they started being nice to one another.

Next month: the green eggs and ham diet.

Read more:
Why making your diet part of your identity is bad for you and society - The Independent

More often than not people can have a fairly healthy diet and lifestyle through the week but go on a massive binge on the weekend that can affect their weight and overall health. Does this resonate with you? Do you love to binge over the weekends?

What are some of the reasons that you end up binge-eating? How will it impact your health and physiology?

Binge eating can be harmful in the long run

There are several underlying causes that lead to binge eating. Its important to understand two big triggers before we check out the impact of overeating.

Fewer calories: The first major reason for bingeing is lack of adequate calories from nutrient-dense foods through the week. When you force your body to eat highly restrictive diets during the week, it leads to cravings and the desire to binge on all kinds of food over the weekends.

If you struggle with blood sugar imbalance through the week caused by low fat or low protein diets, or both, then the imbalance in your blood sugar levels can make you go on a binge fest. Its very important that you eat a diet that is not calorie-restricted or low in protein and fat all through the week.

Emotional triggers: The second big reason for bingeing is trauma or emotional triggers. There are connections between binge eating and adverse childhood experiences, trauma, emotional suppression, lack of nurturing relationships or high stress. In fact, most bingeing can have roots in some sort of unresolved emotional problem in your past.

Eating too much junk food comes at a high cost

Even if you do not eat an unhealthy diet through the week, bingeing can cause several disturbances in your physiology.

A meal that is overloaded in starch, sugars and harmful fats can cause a lot of disturbance in your body.

Stay away from too many goodies over the weekend

(Images credit: Shutterstock)

(Disclaimer: The views and opinions expressed in this article are those of the author and do not necessarily reflect the views of YourStory.)

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Weekend binge: Heres how overeating on holidays can affect your body and mind - YourStory

I've been following the nutritarian lifestyle for over two months, which is a whole-food, plant-based diet that focuses on nutrient-dense foods. I've been feeling amazing eating so many greens, beans, veggies, seeds, and whole grains, but eating the recommended minimum of four fruits per day was causing me painful cramps and bloating.

New York-based internist and gastroenterologist Niket Sonpal, MD, said bloating isn't cause for alarm or worry, unless you're feeling abdominal pain as a result of eating fruit or it's making preexisting digestive conditions, like IBS, worse.

Fruits contain natural sugars, including fructose and sorbitol, which can be difficult for people to digest, explained registered dietitian Carlie Saint-Laurent Beaucejour, MS, LDN, known as @mindfuleatingdietitian on Instagram. These poorly absorbed sugars pass through the small intestine and into the colon, where they are fermented by colonic bacteria to produce increased gas, explained gastroenterologist Kristen Lee, MD.

Fruit also contains another substance called pectin, an indigestible soluble fiber. Although the fiber in fruit can help relieve constipation, it can cause bloating in some people. Dr. Lee added that fruit offers antioxidants and vitamins, so you don't want to avoid it altogether, if possible.

Some fruits contain higher amounts of fructose, which can result in bloating, explained Saint-Laurent Beaucejour. These include apples, very ripe black-speckled bananas (due to the higher pectin content compared to unripe bananas), plums, grapes, dried fruits, cherries, pears, mangos, nectarines, apricots, pineapples, and pomegranates. Fruits that are high in FODMAPS may also cause bloating for some, said registered dietitian Jessie Wong, who specializes in FODMAP diets and helping people with IBS. This includes many of the fruits on this list, as well as prunes, avocados, and watermelons.

Fruits lower in fructose may be less likely to cause bloating, said Dr. Lee, including strawberries, blueberries, oranges, grapes, pineapples, and kiwis. Wong added that low-FODMAP fruits are also good choices such as dragonfruits, papayas, tangerines, clementines, and bananas that don't have black spots.

Aside from limiting or avoiding fruits that are high in fructose, here are some tips to help prevent bloating after eating fruit:

If you limit or avoid fruit and the discomfort continues, Dr. Sonpal said to make sure to speak with your primary doctor or gastroenterologist to determine what foods or lifestyle choices could be causing this uncomfortable issue. You definitely shouldn't live in pain or discomfort!

Image Source: POPSUGAR Photography / Matthew Kelly

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Fruit Used to Make Me Bloated, Until I Started Following These Experts' Advice - POPSUGAR

With regards to picking an eating regimen to follow, there are a great deal of choices out there. And keeping in mind that anybody can pick an eating routine that functions admirably for their way of life, Rachel Paul, PhD, RD, says that theres one eating regimen, specifically, that would be viewed as the most noticeably terrible eating regimen for weight reduction. She says an eating routine zeroed in on low-protein, low-fat, and high-carb by and large doesnt function admirably for individuals.

Weight loss comes from being in a calorie deficit, and since higher fat and protein diets are more physically filling than low-fat diets, a person on a calorie-restricted, high carb diet will be more likely to be very hungry, says Paul.

Paul perceives that various methods of eating unquestionably work for various individuals. In any case, when taking a gander at a high-carb diet that is low in protein and fat, she says it by and large wont work for individualsespecially when seeing satiety levels.

When a person is losing weight, and then maintaining that lost weight, its much easier to continue on with a way of eating if theyre physically satiated, says Paul.

Heres a more profound gander at why an eating regimen zeroed in on just carbs wont work, and what you should zero in on. Also, for more good dieting tips, make certain to look at our rundown of 21 Best Healthy Cooking Hacks of All Time.

To start with, its critical to take note of the sorts of carbs that are devoured. Despite the fact that low-carb and keto eats less have gotten mainstream in the course of recent years, its not awful for your body to have carbs. Truth be told, complex sugarslike oats and beansare the absolute most ideal approaches to get dietary fiber in your eating regimen, which is unfathomably significant for generally speaking weight reduction.

Be that as it may, if a high-carb diet was topped off with basic, refined carbs, it would be more earnestly for the health food nut to get thinner long haul. An eating regimen that is brimming with starches that have been deprived of their regular dietary fiber wont leave you feeling full, and will make you be significantly hungrier. Particularly in case youre not blending in protein and solid fats.

No.

While there are a great deal of studies and books that give you why an emphasis on a low-carb diet works for weight reduction, eats less centered around high-protein, high-fat, and low-carb by and large need more fiber in it. Furthermore, fiber is significant for absorption, averting immune system sickness, and weight reduction as a rule.

Despite the fact that sugars are not viewed as a basic food, as indicated by Healthline, there are a great deal of nourishments with starches that are loaded with acceptable supplements for your bodylike products of the soil.

Since theyve exposed this legend, here are 15 Carbs myths that are totally bogus.

Getting an assortment of carbs with protein and fats is ideal.

On numerous occasions, an eating routine that centers around the blend of all the macronutrients functions admirably for weight reduction. So in the event that a high-carb diet is the most noticeably terrible eating regimen for weight reduction, at that point a medium-carb, medium-protein, and medium-fat eating routine would be the bestlike how you would follow the best by and large eating regimen for weight reduction.

Having every one of the three macronutrients in your eating regimen is key for by and large satiety from your suppers, so without them, your body is less inclined to feel full with just sugars. Particularly if those starches are refined and prepared.

Having protein in your eating regimen assists with diminishing the yearning hormone ghrelin.

Nourishments that are high in fat are the last to leave your review parcel, so by having a decent measure of solid fats in your eating regimenlike avocadosyoull feel full for longer timeframes.

Whats more, in conclusion, sugars that are high in dietary fiber will deliver leptin, which is the yearning hormone that turns on your bodys completion switch. Furthermore, fiber additionally moves gradually in your stomach related plot.

So in case youre appreciating a crushed avocado on a cut of entire grain toast, you will feel full for quite a long time. Include a seared egg top and you have yourself the ideal feast. Whats more, for more solid carbs to add to your eating regimen, bookmark our rundown of 28 carbs that wont make you fat.

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According to a Dietitian : According to a Dietitian : The worst diet for weight loss - Resident Weekly

Toledoan Allen Richardson's brainchild serves mostly Black youth between the ages of 7 and 15.

In the spring, the coronavirus pandemic made it necessary to close schools, public spaces, and other businesses. But kids still needed a place to go to help keep them on track.

Before the pandemic, 42-year-old Allen Richardson was mentoring kids in Toledo by holding classes in public libraries.

When public buildings closed their doors due to the pandemic, Richardson decided to build All In Academy on Ashland Ave. in central Toledo.

Once the pandemic hit a lot of things shut down. I couldnt use the library anymore, we couldnt go to the gym, so I decided to get my own space, said Richardson.

He describes his brainchild as a character-based program teaching kids the importance of education, proper dieting, and physical fitness.

The program serves mostly African-American youth between the ages of 7 and 15.

Richardson offers 90-minute classes with snacks, boxing or football, and a donated hot meal prepared by Black Rock Restaurant.

He only takes ten students at a time, so that the kids can spread out and social distance.

They bring their own yoga mats to exercise and are expected to sanitize them with each use.

We focus on character. We focus on food. Proper eating and fitness, he said.

Richardson built the academy on his own, with his own money, turning an empty building in central Toledo into his own classroom space.

He works in the restaurant industry and has 4 kids of his own.

He hopes to teach the kids in his program the values he wants to leave his own kids with.

Statistics show, when kids get proper character, they do better in school, when kids eat a nutritious meal, they do better in school, and when kids have proper fitness, they do better in school," said Richardson, whose children are 3, 7, 8, and 20.

To enroll in All In Academy, Richardson encourages parents to reach out to him by phone or through the A.B.L.E. program.

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All In Academy stresses importance of education, fitness, and diet to keep kids on track - WTOL

Your big day is around the corner and if you are wondering what you need to do to get a glowing skin and better hair, then we've got you covered! Our hair and skin are representations of our overall health. Healthier and fitter people usually have healthier skin and hair too. While it's common for brides to diet before the big day, the diet can also harm your skin and health. Most extreme diets ignore the core aspects of better health which directly translates to the way you look on your D-Day. Also, hormonal lifestyle challenges like PCOS and thyroid can get in the way too. To achieve a radiant glowing clear skin and healthy hair, one must remember that it starts from within and one has to maintain a good lifestyle to achieve it.Do you know that our skin regenerates every 28 days? How it looks and feels depends on what we feed or nourish it with. We chatted with Simrun Chopra, Lifestyle and Transformation Coach who talked about the foods to avoid and to add in a daily routine. Here's a look at top foods one must reduce or remove from the diet:Foods high in sugar: Food high in free sugars acne and breakouts when over consumed. These products are usually accompanied by refined carbohydrates and fats, which can deteriorate the skin health. One should also avoid bakery products like doughnuts, puffs, biscuits or the more commonly eaten cookies and cakes. Moderating these foods to provide your skin with the break it needs.Extremely oily or high-fat food: Naturally occurring fats in nuts, fruits, dairy etc are great for our health, skin and hair and provide us with the nourishment we need. However, foods made with refined oil can have the opposite effect. Deep-fried food and extremely oily foods are the most common skin aggravators and can also make the scalp extra greasy. Try limiting foods with excess fat to once a week and eliminate as you approach your big day.Don't experiment with supplements: "No one juice, drink or supplement will help to achieve good skin and hair, says Simrun. Avoid trying supplements or new products before your big day as it can lead to an allergic reaction and breakout, which can take time to heal.

Once you remove the things that aggravate skin conditions, one needs to add healthy and nutritious foods that will help rejuvenate and repair. Here's a list of food, a bride-to-be must add to her daily routine at least one to three months before the wedding day.Fresh fruits & vegetables: If you are looking for a superfood mix to add for healthy skin and hair, it is fruits and vegetables. Nature has packaged these multivitamins in the right dosage for us to be able to digest and absorb. Unlike synthetic supplements the nutrients in natural food always better for absorption. One should try to include all the seasonal vegetables. Focus on locally available produce and aim for at least 2 portions for fruits and 2 portions of vegetables a day to see significant changes. "My secret tip: start including dark leafy greens at least 4 times a week," says Simrun.

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Bridal Beauty Diet: An expert guide on what foods to eat and avoid for glowing skin and healthy hair - Times of India

From plant-based beef burgers for lunch to dairy-free ice cream for dessert, you'll love these grocery list must-haves.

If you're thinking about going plant-based (or have been for a while), you're in good company. About a third of U.S. adults are very interested in a vegetarian diet and 28 percent feel the same about trying vegan foods, according to Datassential Insights.

The explosion of plant-based products on the market has made it easier than ever to transition to eating more plant-based. But just like with a regular carnivore diet, you want to avoid making highly processed foods a mainstay in your diet.

Are You Getting Enough Fruits and Veggies?

Track the number of fruits and vegetables you eat every day by logging your meals on the MyPlate app. Download now to fine-tune your diet today!

A healthy plant-based diet is one centered around whole, minimally processed foods, like whole grains, fruit, vegetables, nuts, seeds and beans, but there's always room to enjoy a meat-free burger or dairy-free ice cream cone it's about balance and finding a way of eating that is sustainable for you.

So if you're looking to eat fewer animal products, save this plant-based diet grocery list and shop these healthy foods for your home.

These healthier frozen pizzas are weekday meal savers.

Image Credit: LIVESTRONG.com Creative

If you could only eat one food for the rest of your life what would it be? If you answered pizza, you're not alone. Pizza is the top pick, according to a 2019 survey conducted by The Harris Poll.

But if you're plant-based, vegan or dairy-free, there are plenty of pizza options available. If you're looking for a plant-based version with cheese, we're fans of the Sweet Earth Foods pizza line, especially their Veggie Lovers pie.

Another delicious option is from Daiya, one of the OG vegan cheese manufacturers. They have gluten-free and vegetable crust options and toppings include Meatless Pepperoni With Jalapeno, Italian Herbs & Cheeze, Mediterranean, Supreme, Margherita, Fire-Roasted Vegetable, Mushroom & Roasted Garlic.

If you want a cheese-less version, nothing beats Amy's Roasted Vegetable Pizza.

Try one of these vegan cheeses on a sandwich for lunch.

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If you've been plant-based for a while, then you know vegan cheese has come a long way. What once was barely palatable, dairy-free cheese now has some delicious options ranging from cream cheese, to sliced or shredded, to queso, or even artisanal cheeses to include in a cheese platter.

Kite Hill is our top choice when it comes to soft cheeses like cream cheese and ricotta. As an almond-based cheese, the flavor is top-notch.

If you're looking for a good sliced or shredded option that melts like cheese, consider Follow Your Heart. Their line of cheeses don't have the protein found in traditional cheese, but on the plus side, they're lower in saturated fat.

Finally, if it's queso you're after, reach for Siete's Cashew Queso. In fact, you might prefer it over regular queso it's that good.

These dairy-free ice creams will rival your favorite pint.

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If you've scanned the frozen dessert section as of late, then you know there's no shortage of vegan options. But ice cream is a tough one to get right when you consider the creamy texture, smooth sweetness and satisfying bites.

Ripple plant-based ice cream is a great add to your next grocery haul. Coconut oil is used to help give it the creamy texture that you typically get from dairy-based ingredients. It's available in Chocolate, Vanilla, Mint Chocolate Chip, Cinnamon Churro (so good!) and Cookies & Cream.

We all know there's a strong affinity for avocados but they can be finicky. Cado ice cream brings the avocado without the fuss. It's lower in sugar with 12 grams of added sugar per serving.

Another top pick is Daily Harvest Scoops. You'd be hard-pressed to find another "nice cream" that tastes like actual ice cream and with such a stellar ingredient list. The strawberry flavor, for instance, contains organic coconut cream, organic strawberry puree, organic maple syrup, organic dragon fruit, organic raspberry pulp, water, organic lemon juice, vanilla bean powder Himalayan sea salt and probiotics.

Splash these alt milks into your coffee or into your cereal bowl.

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Non-dairy milk alternatives are nothing new, although the variety has certainly grown over the past decade. While these alternatives offer options and flexibility for those who are lactose intolerant or following a plant-based diet, most don't compare nutritionally to cow's milk.

One of the major missing components is protein. A cup of low-fat milk has 8 grams of protein. In comparison, almond milk and coconut milk contain about 1 gram of protein. If getting enough protein is a concern, consider soy milk like Silk's Organic Unsweetened, or a pea protein-based milk like Ripple. They provide 7 and 8 grams of protein, respectively.

Good Karma Flaxmilk is another great option. They have two products with pea protein added which provides 8 grams of protein. Another major plus is the 1,200 milligrams of omega-3s per serving. Regardless of the one you choose, always look for "unsweetened" to help limit the amount of added sugar in your diet.

Wake up to these plant-based yogurts for a light breakfast.

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Similar to the vegan cheese dilemma, we went years without an overwhelmingly palatable dairy-free yogurt until recently.

Siggi's new coconut-based yogurts surpass all expectations when it comes to flavor, and unlike other non-dairy yogurts, they're high in protein, providing about 10 grams per serving. Lack of protein is commonplace in the vegan yogurt category, but Siggi's solves this problem by adding pea protein.

The Coconut Collaborative is another favorite with four coconut-based yogurts. They're creamy, satisfying and come without an artificial aftertaste a common problem with other vegan options. They're also remarkably low in sugar the fruit-flavored varieties have about 6 grams each. Coconut is high in saturated fat so you want to make sure you're balancing your intake throughout the day.

Lavva is a unique plant-based yogurt because its sourced not from coconuts, almonds or soy but from the pili nut. The yogurts contain probiotics like many other options but they also include plant-based prebiotics, which are fuel for probiotics. The yogurt is sweet yet free of added sugars or sugar alternatives.

Sizzle up one of these burgers during your next cookout.

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If you enjoy the taste of meat, don't let the fear of missing out on burgers keep you from going plant-based or even vegan.

Our top pick is Beyond Meat. Their burgers are pink in the middle thanks to the beet extract used. Their patties are comparable to the Impossible Burger with 20 grams of protein and 5 grams of saturated fat per serving.

We also love Meatless Farm. They have burgers, ground meat and sausage patties and links. They're burgers provide 21 grams of protein and 5 grams of saturated fat as well.

Dr. Praeger's Perfect Burger is another strong contender. The nutrition composition is similar to the others but they include beets, sweet potatoes, butternut squash, carrots, oat fiber and fruit and vegetable juice.

Like many of these other processed foods, you'll want to enjoy beef alternatives in moderation.

JUST Egg scrambles in your pan just like a real egg.

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We know how to replace an egg with plant-based options when cooking and baking, but what about when you want just scrambled eggs or an egg sandwich?

JUST Foods has solved this problem by using mung bean to replicate the flavor and texture of cooked eggs. Each serving has 7 grams of protein that's about the same amount you'll find in one large egg. JUST Foods has "folded" eggs, which you can pop in the toaster and then throw on a breakfast sandwich. The other option is a liquid version, perfect for scrambled eggs or an omelet.

The Neat Egg substitute won't work for a scramble but is perfect for baking muffins, cakes and cookies. The ingredients list is super simple: chia seeds and garbanzo beans.

Bob's Red Mill Egg Replacer is a similar product it's not meant for omelets but works well to meet your baking needs. The ingredients include: potato starch, tapioca flour, baking soda and psyllium husk fiber.

Try mixing one of these brands with mayo, spices and lemon juice for a plant-based tuna salad.

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There are plenty of plant-based recipes replicating tuna salad that you can make at home, but sometimes, you want it to be as convenient as simply opening a can of tuna.

That's why we love Good Catch. They have three flavors of plant-based tuna Plain, Mediterranean and Oil & Herbs all available in convenient pouches. The fish-free tuna is still high in protein, providing 14 grams per pouch, from pea protein, soy, chickpeas, lentils, and faba and navy beans. Algae oil is added for omega-3 fatty acids each pouch has 350 milligrams.

Loma Linda Tuno is a more cost-friendly option and is available in cans and pounches in the following flavors: Sea Salt, Sriracha, Lemon Pepper, Thai Sweet Chili and Sesame Ginger.

Sophie's specializes in plant-based seafood, think: vegan smoked salmon and crab cakes. The base of their "toona" includes pea protein and pea starch.

Add vegan jerky to your snack stash for something new.

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Just as there are a variety of animal-based jerky options beef, pork, turkey, fish the same goes for plant-based. Coconut, soy protein, mushrooms and even kelp are some common sources for vegan jerkies.

When it comes to flavor and nutrition, Pan's Mushroom Jerky makes the top of our list. Compared to most other options, the ingredient list is primarily made up of whole foods and spices. The Original flavor includes dried shiitake mushrooms, water, avocado oil, organic coconut sugar, Himalayan pink salt and organic chia seeds. It has a rich umami flavor and the texture is satisfying.

Krave's plant-based line of jerky comes in two flavors: Korean BBQ and Smoked Chipotle. The jerky is made out of faba bean and pea protein.

Another top pick is Savory Wild Portabella Mushroom Jerky. It has a rich umami flavor and a fairly limited ingredients list (as far as jerkies go). Jerky tends to be high in sodium, so watch your portions.

Continue reading here:
9 Plant-Based Product Swaps for Your Favorite Foods, From Cheese to Yogurt to Eggs - LIVESTRONG.COM

You may have heard the saying, If all you have is a hammer, everything looks like a nail. As a nutritionist I will admit that I am a bit of a hammer. If someone asks, How do I get more energy? I will likely respond, Eat clean and stay hydrated. What about having better brain function?someone asks. Watch those blood sugar highs and low might likely be my response.

Keep tabs on your blood pressure, cholesterol and blood sugar could be the difference in overcoming a COVID19 infection.

But what about this COVID -19 epidemic, could nutrition play a role in its outcome? Would it make a difference if we were equally focussed on our diet and immune system as much as preventing contracting the virus with social distancing, hygiene, and masks?

Statistics

Thailands mortality rate from COVID-19 stands at one of the lowest in the world at 1.7% (global average was estimated at around 6%). However, among the deceased 41% had diabetes, 36% had high blood pressure, 18% had hyperlipidemia, and 14% had heart diseases.

When divided by age group, those who are over 70 had the highest mortality rate at 12.1%, followed by those aged 50-59 (4%) and 60-69 (3.7%), while the group with the lowest risk is 20-29 years old at 0.2%.

Among the deceased, 41% had diabetes, 36% had high blood pressure, 18% had hyperlipidemia, 14% had heart diseases.

The CDC also recently released statistics that 94% of those who died had more than one underlying medical condition. When this figure is connected with the statistic that those people over 70 have the highest rates of mortality it stands out that health is a key player in COVID Mortality for those under 70 years of age.

COVID-19 and metabolic syndrome

So I was thrilled to read a recent editorial from Dr Maryanne Demasi in the British Medical Journal titled; COVID-19 and metabolic syndrome: could diet be the key?

Dr Demasi starts by sharing the now-familiar statistics of the vast majority of people hospitalised and dying from COVID-19 as having pre-existing conditions including:

These conditions make up what is known as metabolic syndrome, and include high blood pressure, low good cholesterol, high blood sugar, high waist circumference.

Perhaps this may help to explain Thailands lower rate of mortality as Thailand has about half the Metabolic Syndrome cases of the US and UK about 16% compared to the US and UK with over 32%.

What causes Metabolic Syndrome

Dr Demasi goes on to say metabolic syndrome is related to insulin resistance. The most significant factor that determines blood glucose levels is the consumption of carbohydrates, refined carbs, starches and simple sugars.

She believes one of the problems facing people now is that people who are confined to nursing homes, hospitals and self-isolating are stockpiling non-perishable staple foods which are generally high carbohydrate like pasta, bread, rice and cereals and increasing their mortality risk.

Are you at risk of Metabolic Syndrome?

I highly recommend every year people doing an annual health check-up and getting your labs done. We are blessed when it comes to medical tourism in Phuket. With International Hospitals offering health checks along with many walk-in clinics. Here are some of the tests related to metabolic syndrome:

Fasting Blood Sugar, HBA1c (long term blood sugar), Full lipid (Cholesterol markers), Fasting Insulin along with getting your waist circumference measured (men should be under 90cm, women under 85cm) and blood pressure taken.

What do you do if these markers are high?

Naturally, talk to your doctor about solutions but here are 3 strategies to help using diet (regular exercise and good sleep naturally also help):

The key to long-term health success comes from firstly ownership of your health, so I highly recommend to get your labs done. If the results are not in your favour then make it very clear why health is important. Then comes the plan. Find the strategies that will work long term and become healthy habits. Finally, you need to make yourself accountable to follow through maybe also share your goals with a friend, partner or coach and make those strategies become life-long habits. Good health to you!

Craig Burton (BSc, NASM, CISSN) is a practicing Clinical and Sports Nutritionist with over 20 years experience as a health practitioner. He holds an array of qualifications in nutrition, as well as in health, fitness, mental and lifestyle coaching. To find out more about Craig or contact him go to http://www.craigburtoncoaching.com

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Healthy Habits: COVID-19 and Metabolic Syndrome, could diet help? - The Phuket News