Orthorexia is an eating disorder that is characterized as an unhealthy obsession with healthy eating.

It often involves restricting certain food groups and over emphasizes "clean eating" to a point where it interferes with quality of life.

It is difficult to estimate how many people have orthorexia as there is currently no formal diagnostic criteria.

Here is what you need to know about orthorexia from common symptoms to how it's treated.

People develop orthorexia when they obsessively fixate on "healthy eating." While deciding to pursue a healthy lifestyle isn't bad, people with orthorexia become compulsive and inflexible with their eating.

Unlike other eating disorders, orthorexia is usually not motivated by weight concerns or body image issues, says Meghan Windham, a registered dietitian at Texas A&M University.

Orthorexia often starts because a person wants to improve their overall health by taking control of the foods they eat. For many, this means turning to fad diets that restrict certain food groups or promote specific eating patterns. Windham says following these types of diets can quickly become obsessive, even if they don't start out that way.

People with orthorexia tend to be concerned about the quality of the foods they eat, rather than the amount of food that they eat. Food concerns can vary among individuals with orthorexia. For example, some may restrict major food groups such as dairy or gluten while others may be fixated with only consuming raw foods.

Orthorexia is not considered an official mental health condition by the DSM-5 the manual used to diagnose mental illnesses. One reason for this is because symptoms of orthorexia tend to overlap with other conditions such as obsessive-compulsive disorder, anorexia, and other avoidant/restrictive food intake disorders (ARFIDs).

If left untreated, orthorexia can progress and lead to lasting mental and physical health consequences and may even take the form of other eating disorders like anorexia nervosa or bulimia, says Paula Quatromoni, DSC, RD, an associate professor and chair of the Department of Health Sciences at Boston University.

Like most eating disorders, the signs and symptoms of orthorexia are mental, behavioral, and physical. Orthorexia presents differently in individuals, so symptoms may vary from person to person.

Mental, or emotional symptoms, of orthorexia tend to be similar to those of other eating disorders and obsessive-compulsive disorder (OCD). These include:

Behavioral symptoms are some of the earliest signs of an eating disorder. According to Windham, those associated with orthorexia include:

People with orthorexia are at a higher risk of developing micronutrient deficiencies because they tend to restrict certain food groups. This can lead to physical symptoms if the deficiency is left untreated.

Here are some common micronutrient deficiencies in people with orthorexia and their corresponding physical symptoms:

These obsessive and compulsive behaviors around food choices can impede on a person's social life. "Some people find it easier to compulsively stay at home, rather than socialize to have complete control over theirfood environment, which quickly becomes a really isolating way to live," says Quatromoni.

It is important to try to recognize when someone needs help with orthorexia sooner, rather than later. "The longer someone has been in the trenches with this, the greater the health risks, and the longer the road to recovery will be," says Quatromoni.

It can be tricky to tell if someone has orthorexia or if they are just a healthy-eater. Windham says healthy eating has progressed to orthorexia when, "your food intake is governed by strict rules, rather than day to day choices."

According to Quatromoni, here are some signs that may indicate a person is developing orthorexia:

Early identification and intervention can help people with this disorder have the best possible outcomes in recovery.

If you are worried that someone you know may be experiencing these symptoms, here is some advice on how to approach them about your concerns, says Lauren Smolar, the director of programs at the National Eating Disorders Association.

"Oftentimes the symptoms we see in people with orthorexia are extensions of underlying psychiatric conditions or they are triggered by psychological stressors," says Quatromoni.

There are certain factors that place some people at higher risk of developing orthorexia. These include:

Orthorexia is treated with a combination of nutrition counseling and therapy. "It's important to work with a dietician to correct nutrient deficiencies and restore physical well being, as well as a mental health professional to treat the psychological side of this disorder," says Quatromoni.

"Nutrition counseling can help people with orthorexia relearn what a healthy plate looks like," says Windham. Nutrition counseling is education-based and can help people with orthorexia re-incorporate food groups they are scared of and understand the benefits of a varied diet.

Meanwhile, therapy can help people with orthorexia understand underlying mental health issues and stressors that may be driving their rigid food behaviors. If people are also suffering from anxiety or OCD, they may be prescribed medication to treat those conditions.

Read more about finding the best treatment options for eating disorders.

If you are concerned your healthy eating habits have become disordered or started to impede on your quality of life, you should seek help from a dietician, therapist, or contact the National Eating Disorders Helpline. "Even if you don't meet any official diagnostic criteria you are still deserving of care to help you work through the concerns you have about your behaviors," says Smolar.

Read this article:
How to recognize the symptoms of orthorexia and get the help you need - Insider - INSIDER

The connection between the pandemic and our dietary habits is undeniable. The stress of isolation coupled with a struggling economy has caused many of us to seek comfort with our old friends: Big Mac, Tom Collins, Ben and Jerry. But overindulging in this kind of food and drink might not just be affecting your waistline, but could potentially put you at greater risk of illness by hindering your immune system.

Hear the word nutrition, and often what comes to mind are fad diets, juice cleanses and supplements. Americans certainly seem concerned with their weight; 45 million of us spend US$33 billion annually on weight loss products. But one in five Americans consumes nearly no vegetables less than one serving per day.

When the emphasis is on weight loss products, and not healthy day-to-day eating, the essential role that nutrition plays in keeping us well never gets communicated. Among the many things I teach students in my nutritional biochemistry course is the clear relationship between a balanced diet and a strong, well-regulated immune system.

Along with social distancing measures and effective vaccines, a healthy immune system is our best defense against coronavirus infection. To keep it that way, proper nutrition is an absolute must. Although not a replacement for medicine, good nutrition can work synergistically with medicine to improve vaccine effectiveness, reduce the prevalence of chronic disease and lower the burden on the health care system.

The Impact of the Western Diet

Scientists know that people with preexisting health conditions are at greater risk for severe COVID-19 infections. That includes those with diabetes, obesity, and kidney, lung or cardiovascular disease. Many of these conditions are linked to a dysfunctional immune system.

Patients with cardiovascular or metabolic disease have a delayed immune response, giving viral invaders a head start. When that happens, the body reacts with a more intense inflammatory response, and healthy tissues are damaged along with the virus. Its not yet clear how much this damage factors into the increased mortality rate, but it is a factor.

What does this have to do with nutrition? The Western diet typically has a high proportion of red meat, saturated fat and whats known as bliss point foods rich in sugar and salt. Adequate fruit and vegetable consumption is missing. Despite the abundance of calories that often accompanies the Western diet, many Americans dont consume nearly enough of the essential nutrients our bodies need to function properly, including vitamins A, C and D, and the minerals iron and potassium. And that, at least in part, causes a dysfunctional immune system: too few vitamins and minerals, and too many empty calories.

A healthy immune system responds quickly to limit or prevent infection, but it also promptly turns down the dial to avoid damaging the cells of the body. Sugar disrupts this balance. A high proportion of refined sugar in the diet can cause chronic, low-grade inflammation in addition to diabetes and obesity. Essentially, that dial is never turned all the way off.

While inflammation is a natural part of the immune response, it can be harmful when its constantly active. Indeed, obesity is itself characterized by chronic, low-grade inflammation and a dysregulated immune response.

And research shows that vaccines may be less effective in obese people. The same applies to those who regularly drink too much alcohol.

How Nutrients Help

Nutrients, essential substances that help us grow properly and remain healthy, help maintain the immune system. In contrast to the delayed responses associated with malnutrition, vitamin A fights against multiple infectious diseases, including measles. Along with vitamin D, it regulates the immune system and helps to prevent its overactivation. Vitamin C, an antioxidant, protects us from the injury caused by free radicals.

Polyphenols, a wide-ranging group of molecules found in all plants, also have anti-inflammatory properties. Theres plenty of evidence to show a diet rich in plant polyphenols can lower the risk of chronic conditions, like hypertension, insulin insensitivity and cardiovascular disease.

Why dont we Americans eat more of these plant-based foods and fewer of the bliss-based foods? Its complicated. People are swayed by advertising and influenced by hectic schedules. One starting place would be to teach people how to eat better from an early age. Nutrition education should be emphasized, from kindergarten through high school to medical schools.

Millions of Americans live in food deserts, having limited access to healthy foods. In these circumstances, education must be paired with increased access. These long-term goals could bring profound returns with a relatively small investment.

Meantime, all of us can take small steps to incrementally improve our own dietary habits. Im not suggesting we stop eating cake, french fries and soda completely. But we as a society have yet to realize the food that actually makes us feel good and healthy is not comfort food.

The COVID-19 pandemic wont be the last we face, so its vital that we use every preventive tool we as a society have. Think of good nutrition as a seat belt for your health; it doesnt guarantee you wont get sick, but it helps to ensure the best outcomes.

Grayson Jaggers is an assistant professor at theUniversity of Southern California Dornsife College of Letters, Arts and Sciences.

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Read this article:
Good Nutrition Can Contribute to Keeping COVID-19 and Other Diseases Away - Nextgov

While chia seeds are termed as superfoods because of all these power-packed healthy nutrients, the calorie and fat content ( two tablespoons contain up to 138 calories). Hence, overdoing your intake can risk reversing weight loss.

Although helpful, one must remember to follow the rule of moderation if you are thinking of adding chia seeds to your weight loss regime.

We tell you the right way, and the right quantity of chia seeds to have in your diet:

If you go by the internet's logic, adding or sprinkling chia seeds to your smoothies and salads can be a good way to harness all its benefits.

However, if you really wish to unlock all health benefits and lose weight for good, you must work to maximize the nutritional benefits of the seeds. These can be done in two ways:

More here:
Chia seeds for weight loss: What's the best way to have them? - Times of India

Like it or not, eating for two isn't a license to eat twice as much as usual. Use healthy lifestyle habits to manage your pregnancy weight gain, support your baby's health and make it easier to shed the extra pounds after delivery.

There's no one-size-fits-all approach to pregnancy weight gain. Appropriate weight gain for you depends on various factors, including your pre-pregnancy weight and body mass index (BMI). Your health and your baby's health also play a role. Work with your health care provider to determine what's right for you.

Being overweight before pregnancy increases the risk of various pregnancy complications, including gestational diabetes, high blood pressure disorders of pregnancy, such as preeclampsia, and the need for a C-section.

Work with your health care provider to determine what's best in your case and to manage your weight throughout pregnancy.

If you're underweight before pregnancy, it's essential to gain a reasonable amount of weight while you're pregnant. Without the extra weight, your baby might be born smaller than expected.

Gaining too much weight during pregnancy can increase your baby's risk of health problems, such as being born significantly larger than average (fetal macrosomia). You might also be at increased risk of pregnancy-related hypertension, gestational diabetes, prolonged labor and the need for a C-section or delivery before your due date. Excessive weight gain during pregnancy can also increase your risk of postpartum weight retention and increases your risk of blood clots in the postpartum period.

Your baby might weigh in at 7 or 8 pounds. That accounts for some of your pregnancy weight gain. What about the rest? Here's a sample breakdown:

Larger breasts: 1 to 3 pounds

Larger uterus: 2 pounds

Placenta: 1 1/2 pounds

Amniotic fluid: 2 pounds

Increased blood volume: 3 to 4 pounds

Increased fluid volume: 2 to 3 pounds

Fat stores: 6 to 8 pounds

In the first trimester, most women don't need to gain much weight which is good news if you're struggling with morning sickness.

If you start out at a healthy or normal weight, you need to gain only about 1 to 4 pounds in the first few months of pregnancy. You can do this by eating a healthy diet no extra calories are necessary.

Steady weight gain is more important in the second and third trimesters especially if you start out at a healthy weight or you're underweight. According to the guidelines, you'll gain about 1 pound a week until delivery. An extra 300 calories a day half a sandwich and a glass of skim milk might be enough to help you meet this goal. For women who are overweight or have a BMI of 30 or higher, the guidelines suggest a weight gain of about 1/2 pound a week in the second and third trimesters. Try adding a glass of low-fat milk or an ounce of cheese and a serving of fresh fruit to your diet.

Your health care provider will keep a close eye on your weight. A dietitian also can help. Do your part by eating a healthy diet and keeping your prenatal appointments. To keep your pregnancy weight gain on target, your health care provider might offer suggestions for boosting calories or scaling back as needed.

Read the original post:
What's healthy pregnancy weight gain? | Feeling Fit - yoursun.com

If everyone in the world replicated Ireland's eating habits, we would need five planets to cope with the pressure it would put on the environment, according to Oxford University academic Marco Springmann.

r Springmann says research shows there is no country in the world with an ideal diet balancing health needs with environmental sustainability. However, Irish diets compare poorly with eating habits abroad.

On a per capita basis, if every country in the world followed Ireland's daily recommended food guidelines, we would need two planets just to cope with the greenhouse gas emissions produced.

"But people don't really eat according to guidelines," Dr Springmann says of the research, published in the British Medical Journal.

"It found if everyone ate as the Irish are recommended to do, we would need two Earths to balance the greenhouse gas emissions, because the dairy recommendations are higher than what is sustainable. The Irish diet is heavily centred around red meat and dairy, and these either create high emissions, are unhealthy or both."

We eat more than the recommended guidelines so we need not two but five extra planets. As well as environmental impacts, there are health consequences of the diet.

Dr Springmann, who will feature on an expert panel in RT's What Planet Are You On?, says meat is a proven carcinogenic while the benefits of dairy can also be questioned.

Last year, the Irish Farmers' Association questioned his credentials after the academic played down dairy's health benefits. But Dr Springmann says research and his credentials speak for themselves.

"For the past seven years now, I have done research and modelling work that brings together health, nutrition, environmental and economic aspects."

He says farmers need to adapt and must be incentivised to do so.

He also said countries can do better to provide people with dietary advice.

"Whatever national policy is adopted needs to be incorporated with agriculture. Here, it is important to take the agriculture sector by the hand and guide them, but what we tend to see is a great outcry if anybody calls for a cut-down on meat and dairy consumption. But if we don't do it, especially in high-income countries like Ireland, there is no way of limiting climate change."

What Planet Are You On? airs tonight on RT One at 6.30pm.

Sunday Independent

Read more:
The Irish diet isn't just bad for your health, it harms the environment too - Independent.ie

Holly Madison is back to her pre-baby weight.

On Sept. 18, the reality TV star posted about her long journey to shedding pounds, indicating that she intentionally took her time.

"Yeah, I'm excited that I finally reached my goal weight but I also wanted to point out that it took me four years to get here. Losing weight just wasn't my first priority after having a baby, sorry 'bout it," she wrote on Instagram next to a before-and-after image. "I had an easy time losing the weight after my first pregnancy, but after the second one, the extra pounds were just hanging on."

Holly was afraid that a diet might change her mood or leave her unable to concentrate.

"I tried to lose weight just by working out and moderately watching what I eat at first, but even though I was doing really challenging workouts almost every day, nothing was budging," she said in her refreshingly honest post.

Finally, a year ago, Holly met with a nutritionist and she started making progress.

"I had to know what foods worked with my metabolism before a diet became effective," she wrote. "Only recently was I able to incorporate both a diet and exercise into my day. For a while, it was a struggle because it seemed I only had time for one: workout OR make sure I had all the foods I need to stick to my diet."

She continued, "I just wanted to share that as kind of a disclaimer to this picture because I know there are so many moms out there who feel bad because the don't always lose the weight quickly. The same methods don't necessarily work for everyone. Just remember, if you haven't made it to your physical goal yet, it's because you're a boss with a million things going on and you are probably killing it more than you think you are."

Continue reading here:
Holly Madison reaches goal weight 4 years after welcoming son - msnNOW

If you choose the right ones, carbohydrates can help you banish belly fat, feel satiated, and score energy. After all, carbs are the body's primary source of fuel. But when it comes to weight loss, not all carbs are created equal.

The worst carbs for weight losssimple, processed carbshave actually been proven to slow your metabolism, plummet your energy levels in the long run, and divert you from scoring those hard-earned weight-loss wins.

Keep reading to learn exactly which carbs you need to stay away from if you want to lose weight and why they'll not only ruin your diet in the short term, but also how they can cause lasting health issues.

The worst carbs to eat for weight loss are those that are highly processed, "simple" carbs that have a high glycemic index (high-GI): rice cereal, white bread, sweeteners, and commercial pasta. What exactly is a high-GI? It means that your body metabolizes them quickly, sending your blood sugar levels soaring, resulting in an energy crash. On the other hand, eating low-GI foods won't spike your blood sugar as much and these levels will fall at a much slower rate, helping you stay fuller for longer.

Decades of studies show that your body's response to consuming high-GI carbs increases hunger and is more likely to promote overeating compared to eating lower GI foods. Unsurprisingly, that has an effect on your weight; In one The American Journal of Clinical Nutrition study, women who followed a high-GI diet were more likely to experience increases in weight, body fat, and waist circumference compared to those with a low-GI diet over the course of six years.

And that's not all: Another eye-opening study found that increasing your intake of refined carbs, and the lack of fiber that these stripped grains are associated with, can increase one's risk of type 2 diabetes.

The reason why simple carbs can cause weight gain is simple. It's because these carbs are all are void of satiating amounts of fiber. "Fiber slows digestion, which wards off blood sugar spikes and hunger and helps maintain blood sugar controlall-important keys to weight loss and management," explains Isabel Smith, MS, RD, CDN, founder of Isabel Smith Nutrition, and New York City-based dietitian and fitness expert.

Story continues

That's exactly why high-GI refined carbs are the worst kind of carb to eat and they're the type of starch that gives carbs a bad rap!

STAY INFORMED: Sign up for our newsletter to get the latest food news delivered straight to your inbox.

Of course notjust give up the worst carb to eat for weight loss, as your body requires complex carbs for energy! Whether we consume fruits and legumes or Italian bread and pastries, your body uses up the food's glucose to carry out essential life functions and help you power through your workout. When we deplete our diet of carbs (like on the keto diet), we are often overcome by lethargy and get bombarded with cravings. (If you have been following the keto diet and are experiencing these symptoms, you should read more about the 7 Warning Signs You Should Stop the Keto Diet Immediately.)

Instead of depriving your body of its main source of energy, rid your kitchen of nutrient-void empty carbs and choose good-for-you carbs that are full of immunity-boosting antioxidants, minerals, and body-loving nutrients such as slimming protein and fiber.

Complementing your meals with complex carbsincluding whole-grains such as quinoa, oats, and farro as well as legumes and starchy vegetableswill provide you with lasting energy because the body burns these foods more slowly.

How's that? Besides for nourishing your body with essential phytochemicals and plant-based protein, whole-grains contain the entire grain kernelwhich includes the bran, germ, and endosperm.

On the contrary, refined grains are stripped of their fiber- and nutrient-dense bran and germ in order to lend the grains a longer shelf life and arguably more palatable texture. And that's exactly why those ubiquitous loaves of white bread you spot in the supermarket are enriched! Manufacturers add the mood-boosting B vitamins and anemia-fighting iron that have been stripped in the milling process back into the grain productbut leave the belly-filling fiber out.

And while nutritious foods such as fruits and dairy products contain quick-burning simple sugars, these natural carbs aren't refined and come packed with a slew of healthful nutrients you shouldn't ignore. If you want to reach or maintain a healthy weight, skip the worst carb balance your diet and fill your plate with these 28 Carbs That Won't Make You Fat.

See the article here:
The #1 Worst Carb to Eat if You're Trying to Lose Weight - Yahoo Lifestyle

The Courier

It looked like Noah's Ark, at least like the drawings we see of the Ark, with a pointed prow on both ends.

Dr. Chris Cenac was among the high school gang who occasionally visited the barroom known as Troxie's Floating Palace when it was moored near the old green monster Bayou Dularge bridge over the Intracoastal Canal.

The attraction that lured Cenac and his comrades across the long wooden gangplank was the room with pool tables and the no-age-questions-asked beers available aboard.

Cenac, author of a series of illustrated histories of Terrebonne Parish, is working on still another volume, covering the history of water transportation across Terrebonne, the Intracoastal Waterway.

In that connection he has located pictures and original documents detailing major steps in the evolution of the waterway from linked bayous, canals and lakes stretching from New Orleans westward to the Atchafalaya, to the broad, deep canal it has become. Because it was moored for years so close to the canal, the Palace will have a small place in Cenac's coming book.

Cenac agrees with Godfrey Buquet that the Floating Palace ended its days beside Bayou Lafourche, awkwardly grounded on the bank within view of travelers driving between Houma and Grand Isle. Neither is certain whether it ever operated as a floating bar in its new location. Further recollections are welcome. Call or write.

Storm aid? Members of American Legion Lenox Hotard Post 31 in Houma, in cooperation with Post 513 and the Regional Military Museum, are sponsoring a drive to assist Veterans impacted by Hurricane Laura in western Louisiana.

According to the Legion's Lee ShafferIII, the drive continues until Sept. 25. All supplies can be brought to the Regional Military Museum, 1154 Barrow Street, Houma, from10 a.m. 4 p.m. Tuesday through Saturday. Call Dexter Babin, 873-8200 for further information.

Visit lalegion31.orgor the post's Facebook pagefor lists of the items needed. Organizers ask that donations do not include clothing. Monetary donations should be made out to Department of Louisiana American Legion (Memo: Louisiana Disaster Relief), P.O. Box 3749, Baton Rouge, LA 70821.

American Legion Post 31 is a not-for-profit organization under the IRS section 501(c)19 (Tax ID #72-0367160).Check with your tax professional about the benefits your donation might have for your business.

Organizers are also working to assemble a team of volunteers to help storm-affected veterans with projects not covered by insurance. For further information, contact Lee Shaffer, 804-2265 or Lshaffers@aol.com.

Library hours: Beginning Monday, the Terrebonne Library System will follow Phase 3 hours.

For Main, East Houma, and North branches, Monday Thursday: 9 a.m. 8 p.m.; Friday Saturday: 9 a.m. 5 p.m.

The Bayou Branches open Monday Thursday: 9 a.m. 6 p.m.

All libraries will remain open at limited capacity, based on the square footage of the library. Masks are required. All returned library items will be sanitized.

Library WiFi: Computers remain available, first come, first serve. WiFi available 24/7 in all library parking lots. Curbside services will continue. Information: 876-5861.

Quarantine fatigue: When we are shut away from normality too long, we are apt to ponder the great confusions of all time:

- At a movie theater, on a plane, which arm rest is yours?

- Why is there a 'D' in fridge, but not in refrigerator?

- Who knew what time it was when the first clock was made?

- Why are goods sent by ship called CARGO and those sent by truck SHIPMENT?

- Why do we put cups in the dishwasher and the dishes in the cupboard?

- If suitcases are for suits, what are briefcases for?

- What are you vacating when you go on a vacation?

And the cardiologist's diet: if it tastes good spit it out.

Responding? Contact Bill Ellzey at 381-6256, at ellzey@viscom.net, billellzey312@gmail.com, or c/o The Courier, P.O. Box 2717, Houma, LA 70361.

More here:
More memories of the long-lost bayou beer boat - Houma Courier

Created for Greatist by the experts at Healthline. Read more

So, youre thinking about breaking up with meat and maybe even animal products altogether. Well, hey! There are a ton of great reasons to go veggie, and adopting a plant-based diet is easier than ever. (See the vegan cheese and ice cream aisle.)

But if youre wondering how exactly to get started, the prospect of overhauling your entire diet can be a little overwhelming. The good news is that transitioning to a plant-based eating plan isnt all that hard, especially when you take the slow-and-steady approach.

Heres what you need to know to get started.

The common denominator is duh no meat. But beyond that, not every veggie diet is exactly the same. Heres what all those labels actually mean:

Being a vegetarian can have its pros and cons. (See going to a barbecue where the only items on the menu are hamburgers.) But the potential benefits of eating mostly plants are pretty far-reaching. Going vegetarian:

Plant-based foods are often less calorie-dense than animal-based ones, so the more of them you eat, the fewer calories you might tend to take in daily. One study showed that plant-based foods might make it easier to lose weight or maintain a healthy weight.

Plants are naturally low in saturated fat and have no cholesterol. One study showed that when plants make up a big part or even all of your diet, youre more likely to have healthier cholesterol and blood pressure levels.

A research review showed that following a plant-based diet can help fill your microbiome with healthy bacteria, which could help promote a healthy weight and better blood sugar levels.

Its all thanks to the fiber found in plant foods, which is key for keeping the good bacteria in your gut happy and well-fed.

The more plants and fewer animal products you eat, the less likely you are to develop type 2 diabetes, metabolic syndrome, heart disease, and even some cancers.

And while any veg-based diet serves up these perks, in some cases, the closer you are to being totally vegan, the bigger the benefit tends to be.

Will going veg help you live to see 100? There are no guarantees, but a 2013 study linked vegetarian diets to a lower risk of dying from any cause.

According to the Earth Institute, Columbia University, plant-based diets have lighter carbon footprints. If youre looking for a way to eat thats more environmentally sustainable, veg is definitely the way to go.

Sure, totally changing up your diet and breaking up with certain foods can seem a little daunting.

But going vegetarian isnt as hard as you might think. The key is making gradual changes, going easy on yourself, and maybe being willing to move a little bit outside of your comfort zone. Some pro tips for how to make the transition:

A balanced, filling meal doesnt have to mean eating meat with a couple of sides experiment with using plant-based ingredients as the anchor of your plate instead.

Try using whole grains as a base for a veggie and tofu bowl, make beans the star of a satisfying stew, or turn veggies into a mind-blowing taco filling.

No rule says that you have to go from omnivore to 100 percent vegetarian or vegan overnight. The cold turkey approach is a great option if you want to make a fast switch. But gradually upping the number of meatless meals each week is just as good.

Focusing on just a few new recipes at a time can make the transition feel seamless instead of overwhelming.

Speaking of new recipes, nows the time to start stockpiling go-to veggie options that leave you feeling satisfied. Try picking up a plant-based cookbook (there are SO MANY good ones) or pick an ingredient to focus on and find new ideas for using it.

Did you know that there are, like, more than 40 ways to make tofu taste amazing?

Like with any dietary change, preparation is key. When things get busy, knowing youve got the goods ready and waiting in the fridge means youre less likely to end up eating PB&J for dinner or ordering pizza.

The brutal truth? Being vegetarian means, youre gonna sometimes run into situations where the food options are slim to none. The key is knowing when theyre likely to pop up and being prepared.

Traveling? Pack snacks in case the food choices at the airport are all turkey and roast beef sandwiches. Meeting people at a new restaurant? Check out the menu ahead of time to verify theres at least one thing you can eat. (FYI, there almost always will be, but its good to know for sure.)

Remember, the only person youre doing this for is yourself. Its not the end of the world if you give in to a burger craving or accidentally eat soup made with chicken broth. Just get back to business tomorrow.

Lets real quick point out that vegetarian and vegan diets can deliver all the nutrition you need, provided you eat a variety of healthy foods.

There are some vitamins and minerals that can be a little harder to get than others, though, so youll want to make extra sure youre getting enough of these guys:

Even though a veg diet can deliver mega health benefits, no style of eating is perfect. These downsides arent deal breakers, but theyre definitely worth being aware of.

One study showed that, on average, youd get around 260 fewer calories per day on a vegetarian diet and around 600 fewer calories on a vegan diet compared to an omnivorous diet. That could be helpful if youre trying to lose weight.

If youre happy with where the scale is right now, you might need to pay a little closer attention to make sure youre getting the calories you need. Thankfully, an extra spoonful of almond butter or guac goes down pretty easy.

Upping your plant intake means upping your fiber intake, which is a good thing, healthwise! But you might notice some gas, bloating, or even constipation while your digestive tract adjusts.

Your system should be back to feeling good within a few weeks, but drinking plenty of water and gradually upping your fiber intake can help with the transition.

Without meat, it might take a little more work to figure out how youll hit certain nutritional requirements. Ditto for dealing with situations like traveling or social events when youre not sure what the food options will be like.

According to the Academy of Nutrition and Dietetics, theres definitely some misinformation out there about plant-based diets thats worth clearing up. A few facts to get straight:

Youll easily meet the basic requirements for protein as long as you get enough calories and eat a variety of foods. If youre a serious athlete or have extra high protein needs, working with a registered dietician can help you make sure youre hitting all your bases.

As for combining foods, like rice + beans or bread + peanut butter to make complete proteins? Its a rookie mistake. As long as you eat a variety of foods throughout the day, your body will get what it needs.

Vegan cupcakes have just as many empty calories as ones made with butter and eggs, guys. So, while its fine to treat yourself once in a while, dont fall into the trap of thinking that just because its made with plants, its good for you or low calorie.

The same goes for meat substitutes. Veggie dogs and deli slices definitely have a health halo, but theyre highly processed and arent what you wanna have every day.

Vegetarian diets have loads of health benefits, provided you get enough of certain nutrients and eat a wide variety of wholesome, minimally processed foods.

The key to success is easing into your new eating plan, finding new recipes you really love, and making sure you get the vitamins and minerals you need. And if you fall off the bandwagon one day, dont worry. Theres always another chia pudding or tofu stir-fry tomorrow.

Visit link:
Becoming Vegetarian: How to and What to Expect - Greatist

Teddi Mellencamp is clapping back after being accused of promoting a starvation diet and unhealthy workouts through her All In brand.

Following a slew of posts online that alleged that the Real Housewives of Beverly Hills cast members company uses bully coaches to encourage unsafe practices from their clients, Teddi took to her Instagram page to share a message with her fans and followers.

I love All In. Im so incredibly proud of the over 15,000 lives weve helped change. Im so proud of all of our clients. I love all of our coaches. I love that I can wake up every single day and feel good about what I do. I live and breathe it, Teddi began in her September 15 video.

According to Teddi, she and her team are completely transparent about their program and let potential clients know exactly what is involved before they sign up.

And if it something that you want to do and you want us to hold you accountable to your goals, we are there to do that for you. If its not something you want to sign up for, you dont. Thats why I love that we are very transparent from the beginning, she shared.

Teddis post was shared just hours after Bravo Snarkside on Instagram shared a series of screenshots from a woman who claimed to have had a horrible experience with All In.

[Dietitians] and nutritionists are calling her out for her unsafe diet plan that is practically an eating disorder! the fan site alleged, adding that All In was under fire for starvation diet and unsafe workouts with insufficient daily calories.

In one of the screenshots shared with the post, a woman claimed to have been harassed and bullied by her All In coaches after adding an egg to her quinoa. Then, after experiencing a spike in her endometriosis due to the amount of oatmeal and quinoa she was consuming, she was dropped by the company.

After sharing her video on Instagram, Teddi was met with a fan who wanted to know if she was truly certified in nutrition.

I personally am an AFPA certified Nutrition and Wellness consultant along with AFPA certified personal trainer, Teddi confirmed.

Teddi then explained that her coaches are not trainers and nutritionists.

It is all explained on the FAQs page on our website. What has worked for us is truly living the lifestyle and going through a big change being coached by someone else who truly knows the ups and downs of personally changing their life. We are very transparent about all of this. I think before anyone signs up for a program they should do their research and decide if its the right one for them, Teddi stated.

After another person said they were so upset about the claims against Teddi and noted that the All In program changed her life, other commenters suspected the woman was working for Teddi.

[The program] worked for me as I know it did for thousands of other women and not a day goes by that I dont feel so proud I did it, the woman had written.

Then, after a second person said she was working for the program, Teddi set the record straight.

She doesnt work for me. [Shelby], we [love] you and appreciate you for sharing your story, she wrote.

The Real Housewives of Beverly Hills season 10 reunion concludes tonight, September 16, at 9 p.m. on Bravo.

Photo Credit: Startraksphoto

Read the original post:
RHOBHs Teddi Mellencamp Responds to Backlash About Diet Program After Being Accused of Promoting a Starvation Diet and Unsafe Workouts, Says Shes...