How many times have we been offered alcohol as a digestive after a meal? Or how many times have we heard of taking a dip to warm up? Too bad that alcohol does not have either of these two properties . In fact, in fact, on the one hand it slows down digestion and produces gastric hypersecretion with altered emptying of the stomach, on the other it causes vasodilation which gives us a short sense of heat, but which entails further cooling of the body. Ah, and for the record: it is not even an aphrodisiac drink, as it exerts depressive effects on the central nervous system, if anything worsening the performance in the bedroom.

It is just an example of the numerous false myths that circulate on the subject of nutrition and diet , areas where there is a constant swarm of new fashions without any scientific basis (or on the basis of studies not yet verified by third parties, as well as the correct scientific method instead). To summarize all these erroneous beliefs, even very recent, by providing the right guidelines for healthy eating, is the Ministry of Health in a specific document resulting from an accurate and long work (thousands of publications examined) with numerous experts in the relevant fields.

As can be seen from the report of over 200 pages, in our country there has been passed from a third of under-nourished population in the thirties to an overweight today that almost affects 60% of Italians , with the 21% of obese . In general, this is a growing problem in the whole of Europe and in all developed or developing territories, which affects above all the poorest and least educated groups, promoting, among other things, cardiovascular problems and diseases (the before cause of death in Italy).

Our country, then, is black jersey for the rate of overweight and childhood obesity , which concern one in three children, with a prevalence in the South. This also happens because, especially among young people, we are gradually moving away from our traditional Mediterranean diet, which is instead excellent for health , healthier and much more sustainable for the environment than diets rich in animal proteins for example (not surprisingly it was named Intangible Heritage of Humanity by Unesco). Meanwhile, on the other side of the coin, we are witnessing an increase (including among men) of eating disorders such as bulimia and anorexia.

The truth is that even if the middle ways hardly become popular and in general they are less appealing, as the report confirms a correct diet (intended as a generic diet and not by weight loss ) must be rich in foods, complete and varied . No, therefore, to alleged shortcuts, to arbitrary restrictions and to all those intensive fashions, such as avocado of health (it has the same benefits as olive oil, but to grow and export it all over the world you are deforesting South America). Yes, however, to correct information, to more cereals and vegetable proteins (legumes in primis ), to the attention to saturated fats, salt and sugars (such as those hidden in salty products) and overall to the balance between the extremes.

In the gallery above all the false myths about food and diet , from whole products to light ones, extrapolated for you from the report of the Ministry of Health.

Eating less steak can (really) save the planet

I 10 foods that are really better than being organic

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10 false myths about food and diet from the Ministry of Health - NJ MMA News

Ashwagandha Tea Health Benefits: If you love drinking tea and dont mind experimenting, then you should try Ashwagandha tea. From boosting immunity to keeping your blood sugar in control, it provides numerous health benefits.

Morning tea is a staple in Indian households for its soothing and healing properties. A cup of tea calms you down and makes you feel a little less anxious. No matter what the season, tea hot, cold or iced - can be a tasty beverage. But more than that, tea leaves are loaded with healthy nutrients that work wonders for your health. If you are someone who loves to drink tea and dont mind experimenting, then you should try ashwagandha tea.

Ashwagandha is an ancient Ayurvedic herb used as a traditional medicine from time immemorial. The word ashwagandha in Sanskrit literally means smell of horse. Did you know people consumed this herb to get horse-like energy and strength? It has numerous health benefits for your body and brain. From stress levels to blood sugar levels, it can help keep your overallhealth in check.

1. It can help reduce stress by reducing cortisol levels and improve the quality of life. Some studies have also found that consuming ashwagandha has a positive effect on mental illnesses like schizophrenia and depression.

2. Ashwagandha has anxiolytic properties which help reduce anxiety and alleviate the symptoms of depression.

3. The flavonoids in the leaf and root extracts of the herb can help improve insulin sensitivity and treat diabetes.

4. Ashwagandha is an adaptogen a natural substance that enables the body to adapt to stress and extreme conditions, including high physical work. In other words, it increases muscle mass and strength.

5. It helps reduce inflammation by increasing the activity of immune cells. Immune cells help the body fight pathogens and keep you healthy.

6. It may reduce cholesterol and triglyceride levels, which in turn can alleviate your chances of developing cardiovascular diseases.

Boil 1 cup of water in a bowl. Add one teaspoon of ashwagandha roots to it. Let it infuse for about 10-15 minutes. Strain it and add teaspoon lemon juice and honey (as per taste) to it.

ALSO READ |10 Amazing health benefits of Poppy Seeds aka Khus Khus

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Ashwagandha Tea: 6 reasons why you should include this tea in your daily diet - PINKVILLA

COUCH-potato children as young as eight have tell-tale signs showing theyll become diabetic adults.

Researchers said a poor diet and lack of exercise makes them susceptible to the disease decades before it is usually diagnosed.

1

Their findings could help doctors nip it in the bud before it becomes life-threatening.

Researcher Dr Joshua Bell said: We knew diabetes doesnt develop overnight. What we didnt know is how early in life the first signs of disease activity become visible and what these early signs look like.

The University of Bristol researchers investigated the emergence of type 2 diabetes, which is associated with obesity, usually in middle-age, but preventable.

They took blood samples from 4,761 people when they were eight, 16, 18 and 25.

Those most at risk had low levels of so-called good cholesterol and high levels of bad cholesterol.

By their mid to late-teens there was also an increase in chemicals linked to chronic inflammation. All the differences widened over time.

Dr Bell said the markers were clear signs of susceptibility to developing diabetes later in life. He added: We see signs of susceptibility very early on about 50 years before it is usually diagnosed.

Its remarkable we can see signs of adult diabetes in the blood from such a young age. These findings help reveal the biology of how diabetes unfolds.

What is type 2 diabetes?

Type 2 diabetes is the more common form of the disease accounting for between 85 and 95 per cent of all cases, according to Diabetes UK.

It develops when the insulin-producing cells in the body are unable to produce enough insulin.

It can also be triggered when the insulin that is produced doesnt work properly.

Typically, people are diagnosed with type 2 diabetes from the age of40, butthere are some exceptions.

In people from southern Asia the disease can appear as early as 25.

And the condition is becoming more prevalent in children, teenagers of all ethnicities.

Experts suggest the rising rates of type 2 diabetes is due to the obesity epidemic a key cause of type 2 diabetes.

Type 2 diabetes can be treated with drugs, and many people can reverse their condition by adopting a healthy lifestyle a healthy diet and exercise.

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Knowing what these early signs look like widens our window of opportunity to intervene much earlier and stop diabetes before it becomes harmful.

The findings confirm fears of rising levels of diabetes among young people 745 were treated for the condition in 2018/19, up by nearly half from five years earlier.

Of the under-25s who received treatment for the condition, 85 per cent were obese, while nearly half also had high blood pressure.

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As a kid I had a very unhealthy diet. I try not to place any blame. Mum was uneducated in cooking. She left school and home at 15, had my older brother when she was 17 and me at 19. It was usually frozen meals and lots of cola, peanut butter, jam sandwiches, sweets and loads of chocolates. No milk or fruit in the house, but always crisps and Wagon Wheels Jammies. A very high-sugar diet, but I loved it.

I used to think I wanted to be a PE teacher and I worked as a school teaching assistant for a year, but it wasnt for me. But now here I am doing PE lessons for the world but not in a classroom.

I thought Did Joe Wicks kill Kim Jong-Un? was just a meme people shared, then I realised it was the headline on the cover of the Sunday Sport. A few weeks before, the bubbles on the cover of Private Eye had said, At last a leader has emerged to lead us through the crisis Its Joe Wicks!

I had a very chaotic upbringing. Dad was in and out of rehab. When youre in a family with an addiction, it can get pretty manic and dysfunctional. Dads here, hes not; theres arguing and slamming of doors. And we didnt eat together as a family, ever.

Dads cooking when I moved in with him was the worst. Uncle Bens Sweet & Sour chicken with that horrible orange sauce thrown over it. Eat up! Thats all youre getting, hed say and Id argue. His addiction and how damaging it was to him kept me on the straight and narrow. All the things I didnt experience as a child, Ive made an effort to create and encourage since health, fitness, ambition, purpose, good parenting, togetherness.

I dont think food and fitness can become an addiction. Its not an addiction in my case. Its a habit, a daily habit. Its interesting to watch how good food energises you, and when you exercise the endorphins kick in, or when going for a bike ride you feel endorphins pumping and you think, Im going to do this again. I dont think addictions the right word.

At one time I was standing at Surbiton and Richmond railway stations during the rush hours handing out flyers about my boot camp and personal training. I was relentless. Id cycle to parks and set up my camp, rain or shine. Sometimes there might be 10 people there, sometimes three. It could get very cold in the winter but I cracked on, and afterwards Id go home to Dads flat in Surbiton and make a big bacon sandwich to warm me up.

I advise: dont make a bad day of eating into a bad week of eating. Ill sometimes binge, big time. The other day my mum sent me over a box of pick and mix all these retro sweets like sugar prawns, foam mushrooms and all that. And I loved them. But afterwards I felt so bloated and tired. The best defence is to not have stuff in the house. If its in the house, Id just eat it all.

I met my wife, Rosie, the night before my first book [Lean In 15, 2015] was published. Our whole relationship now is based around food. What are we going to eat for breakfast? Whats for dinner? Lets go! Id say 70% of the meals are cooked by me, 30% by Rosie.

I really think our child, Indie, (who is 21 months old) is a little extension of us. I like looking at herand seeing how shes one of the most adventurous eaters you could ever meet. We introduced her early to spices and textures. OK, theres times when she throws food on the floor and shes not in the mood, but I dont let it frustrate me.

I think Ive opened up my mind to all foods, except tinned tuna. I cant stand that. I will not go near it; the smell is unbearable. For the first 25 years of my life I wouldnt touch any fish, then I started having a bit of cod and thought, This isnt too bad; then I put some salmon with my Cajun and thought, This is quite nice. I had to train myself to get into fish, but now I love sashimi and sushi especially. Just never tuna from tins. Theres no chance.

If I was going to get stuck living, exercising and eating anywhere, it would have to be Italy.Ive been to Sardinia and Tuscany and the food was unreal.

FoodIm leaning towards nice homemade veggie food, but I still really love a steak. The other day I bought a tomahawk, put it on the barbecue and absolutely nailed it. But my go-to dish is probably chocolate fondant. Alternatively, vanilla ice-cream, or vanilla ice-cream with sticky toffee pudding.

RestaurantZuma in London; I love Asian fusion. Zuma has atmosphere, great sushi and robata grill, and also amazing desserts.

DrinkA nice botanical gin and tonic, with a few raspberries and berries in it.

Dish to makeI love pasta dishes, so nice little things like linguine with a good red pesto.

Joe Wicks latest book, Wean in 15 (Bluebird, 16.99), is out now

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Joe Wicks: 'Ive opened up my mind to all foods except tinned tuna' - The Guardian

We know. The words plant-based diet conjure nightmares of snacking on nothing but lettuce leaves and carrot sticks until the end of time. But it turns out this nutritious eating plan offers a lot of flexibility and delicious options that can boost your health and maybe even help you lose a few pounds. Here, your first week of eats on a plant-based diet meal plan, from breakfast to dessert.

RELATED: 15 Vegan Dinner Ideas Even Carnivores Will Love

Nope, its not the same thing as being vegan. In fact, you can still eat meat and animal products on a plant-based (or flexitarian, if you will) dietoccasionally. This diet is more of a concept than a strict set of rules, which means you have a lot of freedom regarding what you put on your plate. The idea is to consume meals that consist mostly of plant-based foods, plus modest amounts of fish, lean meat and dairy. The Mediterranean Diet is one example of a plant-based diet, as is veganism.

In general, youll want to bulk up on whole, minimally-processed foods, eat fish and lean meat occasionally (and red meat only sparingly) and exclude processed, refined foods. The more locally-sourced and organic, the better. While you can incorporate healthy fish, lean meat and poultry into your diet, the idea is to minimize your consumption overall (including eggs and dairy).

Here are a few foods to work into your day-to-day

Fruits and veggies

Legumes (like beans, lentils and peas), nuts and seeds

Whole grains (quinoa! farro! millet!)

Healthy carbs (like wild rice, sweet potatoes and fruit)

and a few to avoid often or altogether.

Refined and processed foods (wave goodbye to anything made with white flour, like regular pasta and white bread; refined grains like white rice; processed animal products like bacon, deli meat and sausage, and processed foods like potato chips, cereal bars and frozen dinners)

Red meat

Junk food

Added sugars and artificial sweeteners

Vegan junk food (steer clear of processed meat substitutes)

Story continues

Not sold yet? Maybe the many nutritional perks will sway you. First of all, cutting down on meat alone has a whole slew of pros. It could lower your risk for heart disease, stroke, high blood pressure, high cholesterol, cancer, diabetes and obesity, according to the American Heart Association. The only downside is that you may have to take a supplement, like vitamin B12, if you choose to exclude all animal products from your diet. Ask your doctor whats best.

A plant-based diet can also boost the immune system and reduce inflammation, according to the MD Anderson Cancer Center at The University of Texas website. Its also a surefire way to up your fiber intake and maintain a healthy weight. Evidence shows that the Mediterranean Diet can reduce your risk of heart disease, metabolic syndrome, diabetes and colon, breast and prostate cancers, as well as depression, according to the Harvard Medical School website. Plant-based diets are also great for brain health. Dairy, meat and fried foods high in saturated and trans fats can increase your risk for cognitive issues and Alzheimers. Avoiding these and replacing them with antioxidant- and vitamin-rich foods can have the opposite effect, says the Physicians Committee for Responsible Medicine. Did we mention a plant-based diet is also wonderful for the environment? Consuming fewer animal products saves water and reduces greenhouse gas emissions, says a 2019 study published in the journal Science.

Ready to get started? Heres one week of plant-based meals youll fall in love with.

A poached, runny egg makes everything better. It adds decadence (and protein) to a hearty mix of Brussels sprouts, arugula, sweet potatoes and a spicy harissa vinaigrette.

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Homemade sushi takes a lot of rolling, time and TLC. These muffin-tin gems come together fast without having to deal with messy raw fish. Stick with cucumbers, carrots and avocado or branch out to other veggies. The soy-sesame dressing will taste good on anything.

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Hate doing dishes? Youre preaching to the choir. Meet a 30-minute wonder in a sesame-soy sauce spiked with ginger, honey and red-pepper flakes.

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Its a good thing you had a light dinner, because this treat is seriously luxurious. Golden mylk, non-dairy milk mixed with ground turmeric, gets a whole new life in this coconut beauty made with vegan cream cheese.

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Old-fashioned oats turn creamy and flavorful after soaking in non-dairy milk and raw cocoa powder. Brighten up the mason jar with fresh fruit and coconut milk yogurt. Just skip the tablespoon of granulated sugar or swap it for honey.

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Dont look now, but youre the envy of the break room. You wont believe the creamy dressing is vegan and dairy-free. The secret? Raw cashews, olive oil and lemon juice. Well take ours with extra toasted hazelnuts, please.

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The juiciest veggie burger there ever was. Lentils and portobello mushrooms make for fiber-rich, hearty patties thatll fill you up just as much as beef would. Make it a lettuce wrap or swap in a keto bun.

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If youre like us, cookie dough only makes it into the oven *half* the time. And this version is vegan, paleo and gluten-free. Have it raw to your hearts content thanks to a mix of almond and coconut flours, pure maple syrup and vanilla extract.

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Blender, meet the best cruciferous veggie around. Cauliflower makes the sipper extra filling, so itll hold you over before lunchtime. Its also loaded with antioxidants (thanks, blueberries) and protein-rich, unsweetened almond butter.

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So, you went bar hopping and had two big pieces of birthday cake last weekend. Happens to the best of us. Enter the Crock-Pot cure-all thats made to cleanse your system. Its gluten-free and has lots of fresh veggies and herbs like spinach, snow peas, basil and mint.

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Have your pasta and eat it too, thanks to the most versatile gourd ever. Store-bought marinara (check the sugar content before you buy) is easy to spruce up with browned creminis, fresh thyme and rosemary and a sprinkle of nutritional yeast.

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Arent they gorgeous? Dont tell, but theyre also sugar-free. All their sweetness comes from pitted dates, cocoa powder and maple syrup.

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Spruce it up with diced bell peppers, spinach or sweet potatoes. Use brown or wild rice or substitute a broccoli or cauliflower crust instead. Were having ours with a side salad.

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Like takeout, only better. And healthier. Substitute beef for firm tofu, buckwheat flour and white chia seeds. If you really want to go the extra mile, peel your own cucumber and carrot ribbons.

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Gochujang is the spicy condiment you need in your life ASAP. The Korean fermented chili paste is the backbone of the honey-tamari sauce. Swap millet or farro in for white rice and voil.

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It turns out that if you freeze, puree and re-freeze cubed watermelon, it transforms into the most refreshing frozen dessert ever. Genius.

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Bring on the protein and healthy fats. Ditch the tortilla (and the carbs that come with it) and wrap smoked salmon and baby spinach in an egg white omelet instead. Fill it with avocado, roasted red peppers, asparagus and any other veggies you have on hand.

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Tuna who? You wont miss the fish once you taste this fresh take on a Hawaiian staple. Melon, cucumber and microgreens make it refreshing while peanuts and sesame seeds add the most important factor, crunch.

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The ultimate vegan comfort food. Its secret is a rich cashew cream sauce made with garlic, lemon and nutritional yeast. Want to make it gluten-free? Ditch the breadcrumb topping for double the toasted pine nuts.

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Raw peanut butter. Cocoa powder. Oats. Shredded coconut. These treats are as wholesome as they are dangerously snackable.

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We know, we love the sugary stuff too. But this combo of rolled oats and white and black sesame seeds will give you the crunch youre craving and the energy youre lacking. Try it with macadamia, almond or coconut milk.

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Your go-to Chinese restaurant order, reinvented. The best part is you only need six ingredients to make it, and most of them are conveniently pantry staples. Swap white rice for quinoa and dig in.

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Fire up the grill for a main thats equal parts healthy, simple and delicious. Not only are the skewers dippable, but the chicken is cooked in lemon-yogurt marinade to boot.

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Your gym buddies will be so proud. A handful of freshly-roasted nuts seasoned with rosemary, oregano, garlic powder and flaky salt will hold you over until morning.

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Three ingredients + 30 minutes = the easiest, filling on-the-go breakfast. If you dont have a food processor to combine the ingredients, use the blender instead.

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We hope you brought your appetite. Sink your teeth into layers of walnut taco "meat," avocado, salsa and cashew queso. Itll only take you 10 minutes to put together. Just be sure to use a low-carb tortilla made with ingredients like cassava or almond flour.

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Your favorite local Thai restaurant will miss you. Transform a lowly can of chickpeas into a half-hour delight with the help of red curry paste, fresh ginger, lime juice and coconut milk.

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Oh, banana. Is there anything you cant do? We think not, especially with sidekicks like dates and natural almond butter.

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RELATED: What Is the Ketogenic Diet? Heres What You Need to Know About Keto

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A Plant-Based Diet Meal Plan That Isn't All Salads and Oatmeal - Yahoo! Voices

By: Lifestyle Desk | New Delhi | Published: June 19, 2020 5:30:09 pm Are you including these important vitamins and minerals in your diet? (Photo: Getty)

While vitamins and minerals wont immediately turn you into a virus-fighting superhero but consuming them is extremely beneficial for your body and overall health. The current time has surely made us concerned about what we eat and how we can improve our diet. Ahead, take a look at these five important vitamins and minerals that make a world of difference when you consume them over time. They are known to increase immunity and fight infections.

READ| These 2-morning drinks will help you boost your immunity

1. Vitamin D: Vitamin D, which is found in eggs, fish, chicken and cod liver oil, is one of the most important vitamins and plays a crucial role in the activation of your immunity system whenever theres an exposure to pathogen-like viruses or bacteria. So its important to check your vitamin D levels and take the right supplements accordingly, says Dr Rohini Somnath Patil, MBBS, nutritionist.

However, the best source of this vitamin is when you are exposed to sunlight. The UV rays induce the body to manufacture Vitamin D from cholesterol present in your body. She mentions, The amount of sunlight needed ranges from about five to 20 minutes twice a week.

2. Vitamin C: Vitamin C is what makes your immune system strong. Make sure you consume Vitamin C rich foods like amla, lemon, kiwi, mangoes, oranges, etc. Vitamin C, also called ascorbic acid, is a potent anti-oxidant and co-factors many enzymes in our body. It holds a reputation as an immune system booster, says Dr Somnath.

READ| 5 superfoods to boost your immunity

3. Vitamin E: Vitamin E is a powerful antioxidant that helps your body fight off infections too. Almonds, peanuts, hazelnuts and sunflower seeds are rich sources of Vitamin E.

4. Magnesium and zinc: Along with vitamin D and C, magnesium and zinc are minerals which play a crucial role in carrying out the enzymatic processes in our body, mentions Dr Somnath. Magnesium helps in converting vitamin D into its active usable form and zinc has an anti-inflammatory action in our body. This protects our body and responds to immune damage. In fact, even chocolates contain a good dose of magnesium and release feel-good hormones.

5. Selenium: Selenium seems to have a powerful effect on the immune system, including the potential to slow the bodys over-active responses to certain aggressive forms of cancer, says the doctor. Make sure you get your dosage by consuming garlic, broccoli, sardines, tuna and barley.

READ| Turn to these traditional immunity boosters for better health

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Stomach bloating is a telltale sign that your gut health has gone awry. It is usually the result of excessive wind building up in your gastrointestinal tract (GI), a series of hollow organs joined in a long, twisting tube from the mouth to the anus. With nowhere for the wind to exit, the tummy naturally inflates to free up some extra capacity.

Certain foods, such as beans and onions, are known to cause wind so cutting out these culprits should help to reduce bloating.

If the problem persists, a more methodical dietary approach may be required.

Fortunately, researchers from University of Copenhagen have investigated the diets that are most beneficial for gut health and have discovered a winning formula.

According to an intervention study of healthy Danish adults published in Nature Communications, a low-gluten but fibre-rich diet changes the community of gut bacteria and decreases gastrointestinal discomfort such as bloating and is linked to a modest weight loss.

READ MORE:Stomach bloating: Drinking this tea could beat the bloat says dietician

The changes in intestinal comfort and body weight relate to changes in gut bacteria composition and function.

"We demonstrate that, in comparison with a high-gluten diet, a low-gluten, fibre-rich diet induces changes in the structure and function of the complex intestinal ecosystem of bacteria, reduces hydrogen exhalation, and leads to improvements in self-reported bloating," explained Professor Oluf Pedersen, Novo Nordisk Foundation Center for Basic Metabolic Research at University of Copenhagen.

He continued: "Moreover, we observed a modest weight loss, likely due to increased body combustion triggered by the altered gut bacterial functions."

The researchers undertook a randomised, controlled, cross-over trial involving 60 middle-aged healthy Danish adults with two eight week interventions comparing a low-gluten diet (two grams of gluten per day) and a high-gluten diet (18 grams of gluten per day), separated by a washout period of at least six weeks with habitual diet (12 grams gluten per day).

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The two diets were balanced in number of calories and nutrients including the same amount of dietary fibres. However, the composition of fibres differed markedly between the two diets.

Based on their observations of altered food fermentation patterns of the gut bacteria, the researchers conclude that the effects of low-gluten dieting in healthy people may not be primarily due to reduced intake of gluten itself but rather to a change in dietary fibre composition by reducing fibres from wheat and rye and replacing them with fibres from vegetables, brown rice, corn, oat and quinoa.

The results are not surprising. As the NHS points out, the most culprits of bloating are wheat or gluten and dairy products.

Some people may have a specific intolerance towards gluten.

According to the NHS, food intolerance can lead to bloating when:

A useful way to identify whether you have a food intolerance is to keep a food diary.

The NHS says to note everything that you eat and drink and when bloating troubles you most.

"But do not get rid of food groups long-term without advice from your GP," warns the health body.

If you notice your bloating is a direct response to eating bread, try an elimination diet, says Isabel Skypala PhD, specialist allergy dietitian at the Royal Brompton and Harefield NHS Foundation Trust.

This is where you completely cut out wheat from your diet for four weeks, then gradually bring it back in to see if symptoms reappear.

"When you bring wheat-based foods back in, I recommend trying Weetabix or pasta first for a few days before starting on bread," said Dr Skypala.

She added: "It's better to start with wheat in a more pure form, as bread has so many other ingredients."

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Stomach bloating: The diet proven to reduce bloating and boost gut health - what to eat - Express

In their recent public meeting, members of the Dietary Guidelines Advisory (DGA) Committee forecast changes to the prevailing advice on alcohol. Long instructed to limit consumption to no more than two drinks per day, if they choose to consume alcohol, American men will now be told to cut themselves off after just a single serving of beer, wine, or liquor. The new guidelines also have advice for anyone drinking to lower the risk of cardiovascular disease or achieve other health benefits: dont. According to the Committee, at all levels of consumption, drinking less is generally better for health than drinking more.

The committee deserves credit for helping to clear the air on a topic of considerable consumer confusion. For decades, the Dietary Guidelines for Americans have helped to fuel the myth that moderate alcohol consumption contributes to a longer life. As recently as 2010, the DGAs said things like Strong evidence from observational studies has shown that moderate alcohol consumption is associated with a lower risk of cardiovascular disease. The more recent guidelines dropped that statement, but they also stopped referring to the research linking alcohol and cancer. Undoubtedly, many readers were left wondering whether health benefits associated with light drinking outweigh cancer and other risks.

Our best evidence indicates that they do not. All of that strong evidence demonstrating the cardiovascular benefits of the occasional drink has not aged well. Researchers have documented a number of biases in the old observational alcohol studies.

New Mendelian randomization studies, which compare populations with genetic variants associated with lower alcohol consumption and are not susceptible to these biases tell a different story. Comparing these alcohol allergic subjects to those with more conventional genotypes, alcohol actually appears to increase the risk of some cardiovascular diseases. All of this has led experts like the Centers for Disease Control and Prevention to conclude that its impossible to conclude whether the observed benefits in the studies are due to moderate alcohol consumption or other differences in behaviors or genetics between people who drink moderately and people who dont.

By contrast, the link between cancer and alcohol use whether light, moderate, or heavy is firmy established. The Dietary Guidelines for Americans should reflect this scientific reality.

Unfortunately, the upcoming recommendations, while a significant improvement, may fall short of their potential if, like the 2015 Guidelines, they omit a frank discussion of alcohols contribution to cancer. Popular media has bombarded us with click-able stories on the potential health benefits of alcohol. But alcohols link to cancer, although long-established and significant, has flown under our collective radar. According to recent surveys, less than half of adults identify alcohol as a cancer risk. Indeed, even among cancer survivors, awareness of the risks associated with alcohol is far from universal.

The lack of awareness reflects not just media bias but also public policy. We are warned that all kinds of substances cause cancer. Under Californias Proposition 65, retailers briefly had to include a cancer warning on coffee, not for the coffee itself but for a chemical called acrylamide that forms during the roasting process. However, because of an outdated federal law, which my group Consumer Federation of America and other public interest groups are trying to change, alcoholic beverages do not carry a cancer warning.

That is ironic, and unfortunate because alcohol is not like coffee. It significantly contributes to cancer risk. Researchers estimate that drinking alcohol is the third most important cause of cancer that is within a persons control, behind smoking and obesity; each year alcohol consumption causes more cancer deaths than exposure to ultraviolet radiation. Alcohols cancer risk increases with heavier levels of consumption, but the science shows that even moderate alcohol consumption no more than one drink per day increases the risk of developing several different types of cancers. The evidence linking moderate drinking and breast cancer is particularly longstanding.

The Dietary Guidelines for Americans should present this evidence, and include a statement such as: For cancer prevention, the safest level of alcohol consumption is zero. This would help Americans to understand recommendations to drink less, and persuade many not to start a drinking habit in the first place. With accurate information, consumers will take better action to protect their interests, including their health, and public health across the board will improve.

Thomas Gremillion is the director of Food Policy at the Consumer Federation of America.

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In recent times, there has been a growing trend among YouTube content creators to mirror the daily diets and training regimes of celebrities and athletes.

In rare instances, these can just be a bit of fun. However, when you are talking about an athlete like Mike Tyson, the task is anything but enjoyable - as YouTube uploader Will Tennyson found out.

Having recently teased a comeback after getting back into shape, 53-year-old Tyson takes his training very seriously and keeps a relentless schedule when it comes to both eating and training.

The first hurdle that Tennyson had to deal with when attempting to walk in "Iron" Mike's shoes was getting up at 4am - Tyson's preferred time to start his day with a jog of up to five miles! Tennyson manages a distance of four miles, before returning to bed.

The physical training continues later in the day in the shape of 10 rounds of sparring, with a minimal break in between rounds. Tennyson admits that the prospect of so many rounds is a daunting one.

"I feel like a lot of people underestimate just how hard boxing is on your cardiovascular system because you don't see a lot of running... But you're exerting so much force with the punches, that after ten rounds of 2 minutes I'm gonna be wiped."

There is little time to recover, though, as Tennyson then sets about starting Tyson's daily calisthenic workout. Comprising 2,000 squats, as well as 500 reps each of push-ups, neck crunches, tricep extensions and shrugs with a 30kg weight, Tyson's training programme is not for the faint of heart. Tennyson does pass on doing Tyson's usual neck bridges, though, citing safety concerns.

After completing just a small portion of the overall workout, Tennyson is already feeling the pace, but recognises that it is a necessary sacrifice for a top athlete.

"That was 1 round, and I'm already curled up in a ball," he admits. "This is insane, but if you want to be the best in your sport, you got to get outside of your comfort zone. Only the great ones do this stuff, and he does this 5 times a week."

The exercise portion of Tennyson's day is rounded off with more sparring andcalisthenics, followed by nearly an hour on an exercise bike.

You might think that the eating side of this would be significantly easier than the training side. However, Tennyson confirms that this is not the case.

"After looking at his diet, he doesn't have a variety of foods. Every meal is a carb and a protein. And it doesn't seem like he's not eating for enjoyment, he's just eating for fuel, and that's a true athlete to me," states Tennyson.

Tyson's breakfast is oatmeal, milk and vitamins. Lunch is not much more exciting either, consisting of a chicken breast, a small portion of rice and some orange juice. The final meal of the day is a sirloin steak with pasta. Everything is very bland according to Tennyson, with even Tyson's snack being unexciting - a monstrous serving of six bananas and a protein shake!

"It seems a little bit overkill, but I definitely need the carbs right now," admits a depleted Tennyson.

Having previously mirrored the daily routines of the likes of Mark Wahlberg, Tennyson is no stranger to these sorts of challenges. It seems, though, that taking on a day in the life of Mike Tyson was Tennyson's hardest test yet!

"I'm very sore. My neck is super stiff, and I know I'm going to be feeling it for a few days after this," reveals Tennyson at the end of the day. This challenge is probably not one to try at home!

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YouTube creator takes on Mike Tyson's punishing daily workout and diet schedule - GIVEMESPORT