Some people who follow a keto diet may experience diarrhea and other gastrointestinal (GI) problems as side effects.

In some cases, diarrhea or GI issues may be short term while the persons body adjusts to the new diet. However, these problems can sometimes be more long term and even last the duration of the keto diet.

In this article, we explain what a keto diet is, why it can cause GI problems, other possible symptoms, how to relieve symptoms, and when to see a doctor.

A ketogenic diet, or keto diet, is a diet that is high in fat, moderate in protein, and very low in carbohydrate.

Typically, the body uses carbohydrates as an energy source. When there are insufficient carbohydrates in the body, it enters a state called ketosis. During ketosis, the body breaks down stored fat to create molecules called ketones, which it uses as fuel instead of carbohydrates.

Research examining the keto diet has found that it can successfully help people lose weight by improving fat oxidation. Fat oxidation is a process in which the body breaks down fatty acids.

Additional evidence from human studies suggests that the keto diet may have beneficial effects on blood sugar levels and insulin resistance, among other markers of health. However, more long-term research is necessary to understand exactly how the keto diet affects overall health.

Despite the evidence to support the benefits of a keto diet, other research suggests that eating this way can have some adverse effects. These may include:

As with any extreme dietary changes, starting on the keto diet can have an effect on a persons stomach and intestines, causing GI problems.

Some people may continue to have GI problems throughout the keto diet. A person on a keto diet must consume a lot of fat and little carbohydrate to reach and maintain ketosis. Some people may find that their body struggles to adjust to the high fat content of this diet.

There are a few other reasons why people on a keto diet may experience GI problems. These include:

Gut microbiota refers to microorganisms in the GI tract. These mainly consist of bacteria that are important to health in many ways, including helping the body absorb nutrients.

A 2019 study found that diets high in fat might cause inflammation of the digestive tract, a decrease in healthful fatty acids, and unfavorable changes in the gut microbiome.

However, other studies have shown that a keto diet may have positive effects on gut bacteria. More high quality research is necessary to determine the effects of the keto diet on gut health.

To break down fat, the liver needs to produce bile. A diet high in fat requires the liver to release extra bile. As bile is a natural laxative, an excessive amount may push waste through the digestive tract quicker than usual, leading to diarrhea.

The high fat and low carb content of the keto diet may also lead to other gastrointestinal symptoms, such as nausea and bloating.

During a keto diet, people may consume more artificial sweeteners and sugar alcohols than usual if they try to find low carb alternatives to items that they previously consumed. For example, they may wish to replace the sugar in tea and coffee.

Research has found that excessive consumption of certain artificial sweeteners can cause a laxative effect, leading to diarrhea.

Diarrhea may not be the only symptom that manifests when a person begins a keto diet. People may also experience the following symptoms:

If someone on the keto diet is experiencing GI problems, they can try to relieve the symptoms by:

Before making any significant lifestyle or dietary changes, it is always worth consulting with a healthcare professional.

Anyone who is experiencing diarrhea that is severe or lasts longer than a week should consult their doctor.

Similarly, if constipation is long lasting or extremely painful, it is best to seek medical attention.

For most people, following an extreme diet such as the keto diet is not necessary for weight loss or to improve health.

People interested in trying a low carb diet may wish to consider working with a qualified dietitian to see what dietary changes would work best for their lifestyle. Less restrictive dietary patterns can often produce similar benefits without the risk of uncomfortable side effects.

A keto diet is a diet that largely consists of foods that are high in fat and low in carbs. During a keto diet, the body goes into a state of ketosis in which it uses fat instead of carbohydrates for energy.

Research has shown that a keto diet may aid weight loss. However, as the diet can lead to changes in the digestive tract, it can also cause adverse GI effects, such as diarrhea and constipation.

To relieve diarrhea and constipation that is due to the keto diet, people should consider taking steps such as eating more fiber, taking probiotic supplements, and easing into the diet.

If the symptoms of GI upset are severe, long lasting, or painful, it is best to seek medical attention.

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Keto diet diarrhea: Causes and treatments - Medical News Today

Jun 20, 2020

Overconditioned, obese, fat all these terms can be used to describe an overweight horse. Equine obesity is a term that we use to describe a horse that has gotten to the point where theres so much fat accretion on their body that its going to cause health problems, said Dr. Amy Burk, Associate Professor and Coordinator for the Equine Studies Program in the Animal and Avian Sciences Department at the University of Maryland. This is a topic that I think is an important one to talk about because a lot of horse owners and horse farm managers are dealing with this quite a bit on their farms.

On average, 30 to 51 percent of the equine population in the United States and abroad can be classified as obese. Whats scary about that is there are all these health implications for horses, but also that number is somewhat mimicking what we see in the human population, Burk said. Its definitely a welfare concern that we need to address quickly.

In her virtual presentation on the topic of equine obesity, Burk aimed to teach viewers how to identify overconditioning in the horse, help them understand the implications of obesity for the horse, and learn about a wide range of different strategies for controlling body weight. All farms are different, all horses are different, the way we manage them is different, and I think that one strategy is not going to work for every horse.

Identifying Overconditioning in the Horse

The Henneke Body Conditioning Scale, formulated by Dr. Don Henneke in the 1980s, can be used to assess where fat is accruing on the horses body. Were not assessing how much muscle they have, we want to assess how much fat [they have] because if they have too much fat it means were overfeeding them theres too much energy there and the horses are storing that energy as fat, Burk said.

Horses accrue fat on their bodies on their neck, on either side of the withers, behind the shoulder, over the ribs, at the loin, and on either side of the top of the tail. Dr. Henneke found that if you focus on those areas and assign a score, youre more likely to assess the fat level of the horse, said Burk. Hennekes scale extends from one to nine, with one representing a poor body condition and nine representing an extremely fat body condition.

The ideal body condition for most horses is somewhere between four and six, explained Burk. Four is moderately thin . . . six is [moderately] fleshy, but what we dont want to do is get in the seven, eight, and nine categories because thats when we know our horses are at a higher risk for metabolic problems including laminitis.

Typically, one is meant to assess body condition by feeling the fat on the horses body, but for the purposes of her presentation, Burk described how different body condition scores present visually. For a body condition score of four, for example, Burk said, The ridge of the spine and outline of the ribs visible . . . the tail head may or may not be visible depending on the breed . . . withers are prominent and theres a depression on either side of the withers, not a lot of fat on the shoulder, and the neck doesnt appear overly thin you dont see any fat accruing on the neck on a four. Thats typically the body condition score youre going to see on an equine athlete they dont need to be carrying around 50 to 100 pounds of extra weight.

Most horses should be maintained at a body condition score of five, Burk continued. A body condition score of five should present with spine and ribs that cannot be seen, although the ribs can be felt, there may be a bit of fat accruing at the tail head and behind the shoulder, the hollows on either side of the withers will be filled in, and the neck will have a bit of fat without showing a buildup. Overall, Burk said the horse should have a smooth appearance.

For a body condition score of six, fat deposits will have started to appear along the neck, withers, and behind the shoulder, the area over the ribs will feel spongy to the touch, there will be fat around the top of the tail head, and there may be a slight crease along the horses spine where fat has built up on either side.

This is where we dont want any of our horses to be, Burk said of the body condition score of seven. A seven will show a definite crease along the spine, filling in of fat along the top of the neck, on either side of the withers, and behind the shoulder, and the tail head will begin to disappear between the fat deposits on either side of the tail. Horses with a body condition score of eight or nine will show increasingly large fat deposits along their topline and sides.

Burk suggests keeping a monthly log of your horses body condition score so as to monitor any fluctuations caused by the season or by the horses workload and make changes to their diet accordingly. As accurately assessing body condition score can be a tough skill to develop, performing monthly evaluations will give you an opportunity to practice.

Implications of Overweight Horses

From overfeeding of pasture, hay, and grain to lack of exercise and genetic predisposition, Burk asserts that there are several ways that horses can become overweight, despite their owners best intentions. The reason its such a problem is because of the negative effect obesity has on our horses health and performance.

While obvious weight-related health risks like laminitis and equine metabolic syndrome are of concern for overweight horses, other issues like heat stress, poor athletic performance, degenerative joint disorders, and developmental orthopedic disease are other possible negative outcomes due to obesity. Additionally, overweight horses are associated with increased expenses for horse owners - $434 on average, according to a 2018 study performed by Burk and one of her graduate students, Aubrey Jaqueth.

Establishing a Weight Loss Plan

If you have an overweight horse in your barn, the first step towards helping them lose weight is to put together a plan with the help of your veterinarian that takes into account your horses specific circumstances and determines the body weight and body condition score that is right for your horse.

On average, one body condition score equates to about 45 pounds and can take anywhere from one to two months to lose. So, if your horse is a body condition score of seven and you are targeting a body condition score of five, your horse will be looking to lose approximately 90 pounds over the course of two to four months.

Evaluating your horses current diet and housing situation gives you a place to start when you look at making changes to your horses routine. How much time does your horse spend on pasture and what is the quality of his pasture? What quantities of hay and grain is your horse currently consuming? And, how much exercise is your horse currently getting, either under saddle or in turnout?

Weight Control Strategies

Since there is no one-size-fits-all solution for equine weight loss, Burk offered up a long list of different strategies horse owners can try until they find one that works for their unique situation. The three main approaches that we take are reducing calories in the diet (theres lots of different ways to do that), increasing exercise (easier said than done), and administering medications and supplements.

The biggest thing we need to do is reduce calories in the diet, and the main ways were going to reduce calories in the diet is to take out the carbohydrates and the fats, Burk explained. In the horse industry, were very focused on what we call NSC, or nonstructural carbohydrates. Forage has both fibrous carbohydrates and nonstructural carbohydrates, or the sugars and starches, and those are the ones that were mainly concerned with.

The average horse eats 2 to 2.5 percent of their body weight in pounds of feed each day, and some ponies will eat up to 5 percent of their body weight a day. If you have a 1,100 pound horse, thats about 20 pounds of forage and maybe a couple of pounds of concentrate, extrapolated Burk.

To help an overweight horse lose weight, this percentage needs to be decreased to approximately 1.5 percent of their body weight, but it needs to be done slowly. You dont want to do it too fast because that can be very harmful to your horse, Burk said. You can go as low as 1.3 percent but really you dont want to go any lower than that. Reducing feed has its own risks, including colic and gastric ulcers, so it needs to be done carefully and gradually.

When removing portions of a horses diet, Burk said the first thing to go should always be concentrate, as that tends to be the most calorically dense part of a horses diet. Those are for exercising horses, young growing horses, or mares in late pregnancy or early lactation they need more energy in their diets, Burk said. Focus on forage . . . the concentrate may only be 1 to 20 percent of the horses diet and its really the forage that we need to think about first. A ration balancer can be a good option for continuing to provide vitamins, minerals, and proteins found in concentrate without such a high caloric density.

Limiting the horses access to rich pasture grass can be another effective way to reduce caloric intake. By placing your horse on a dry lot, you can more carefully control how much they are eating. However, this solution isnt without its drawbacks. Theyre stuck in this small lot, theyre not moving like they would be out on pasture. It is an increased cost . . . a lot of times horses start chewing wood fence boards because theyre bored. These areas are highly erodible because of the dirt . . . and its tough for weed control. It can be better, instead, to alternate time with a dry lot or a stall and a pasture to simply reduce their access.

Grazing muzzles are growing in popularity because it allows your horse to go out and be a foraging horse theyre walking, theyre eating, theyre interacting with their pasture mates and theyve been shown to be extremely effective in limiting the diet, Burk said. They can reduce forage intake by 30 to 80 percent in horses and ponies. There are considerations that go along with using a grazing muzzle, such as how long to leave it on, making sure it doesnt rub, the possibility of needing to replace it frequently due to wear, and the effect it can have on herd dynamics.

Another strategy you can try is feeding lower-quality hay, Burk suggested. Mature hays tend to have lower energy, but they can also be lower in vitamins, minerals, and proteins, so if you choose this route you might select a forage balancer or vitamin-mineral supplement to make sure your horse is still receiving adequate nutrition. If you are interested in learning more about evaluating the quality of your hay, check out this presentation from Dr. Burk.

Similarly, feeding hay that is low in NCS like timothy, orchard grass, bermudagrass, or teff grass is another way to reduce caloric intake. However, the only way to be sure about the composition of the hay you are feeding is to have it tested by a lab. One way to get around that, Burk said, is to soak your hay to reduce the water-soluble carbohydrates like glucose, sucrose, and fructose. The sugars and starches will become soluble in water so youre kind of leeching them out of the diet.

Slow feeders or nibble nets are an option that helps mimic the horses traditional grazing style of eating. Take them back to their roots when they were eating small forage meals over the course of the day, Burk said. Weve domesticated the horse and now we just bring them these large meals why not make them work for it?

In addition to decreasing caloric intake, increasing voluntary exercise is an important part of a horses weight control program. Put them in a large pasture if you can more than two acres, Burk suggested. Separate their feed and water so they have to work to get to their feed and then they have to walk to their water and vice versa. You can also add a pasture buddy to encourage play. Increasing involuntary exercise either with riding under saddle, lunging, hot walker, or even swimming is also helpful.

Theres really no good research or evidence that shows that medications or supplements reduce the adiposity of horses, Burk cautioned. Levothyroxine sodium has been demonstrated to induce weight loss and increase insulin sensitivity in healthy horses, but no study has been done on its effectiveness for overweight horses.

Obesity in horses is a very serious health and welfare problem that we really need to address, Burk concluded. There are a lot of negative impacts of obesity on horses including laminitis, reduced performance, and an increased cost to the horse owner. We can reduce weight loss, but we have to change the diet and we have to increase exercise . . . What we really should be focusing on is preventing this from happening instead of treating it when it does happen.

Want more? Check out Dr. Burks full presentation here. Thank you to the University of Maryland Horse Extension program for making this presentation available.

Dr. Amy Burk is an Associate Professor and Coordinator for the Equine Studies Program in the Animal and Avian Sciences Department at the University of Maryland. She teaches courses in equine science and management, oversees the equine breeding program, and advises equine studies undergraduates as well as students in the Maryland Equestrian Club and Eventing Team. Shes given over 100 invited talks on equine nutrition, pasture management, and equine health at the local, regional, and national level. Dr. Burk has received national awards for her work in educating the horse owning public, including Educator of the Year from the Equine Science Society. Dr. Burk is the current Chairman of the Board of the National Association of Equine Affiliated Academics, and is a board member of the Equine Science Society and Maryland Horse Industry. She completed her graduate work in equine nutrition as a Pratt Fellow at Virginia Tech, having earned an MS in 1998 and a PhD in 2001.

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Trimming the Fat: Weight Loss Strategies for the Overweight Horse - United States Eventing Association

Netflixs web series Santa Clarita Diet received so much positive response that Netflix further released two more seasons. This genre-bend comedy show is the brainchild of Victor Fresco. Added to this, Drew Barrymore and Timothy Olyphants flawless acting make it fun to watch. Continue reading to get all the details about Santa Clarita Season 4.

Season 1 of Santa Clarita Diet released in February 2017. In the next two seasons, it was aired in March 2018 and March 2019, respectively. The shows humor never fails to impress. That is why the audience was eagerly waiting for Season 4. But in April 2019, Netflix announced that the show is canceled. Thus, all our dreams for a new season were shattered.

However, the shows creator, Victor, said that they are looking for other options. He showed his gratitude towards Netflix for being a wonderful studio. But, there are no signs whatsoever for Santa Clarita Diet Season 4. So, fans have to wait a little longer for a release date.

There are no new updates about the cast. But we are assuming the original cast will come back. So we will be witnessing more of :

The plot follows the story of the Hammond family. The family includes Sheila and Joel and their daughter Abby. The seemingly normal family has a hidden truth. Sheila Hammond happens to be a flesh-eating zombie. It appears gross at first, but then it is full of humor and satire.

The story sounds to be of the horror genre but is actually full of comedy. In the season, we saw Ball Legs crawling in Joels ear to kill him. To keep Joel alive, Sheila bit him and turned Joel into a zombie. Next season will witness Joels journey as a zombie.

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Netflix canceled the twisted comedy show Santa Clarita Diet Season 4: What is the reason? - Next Alerts

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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Kids as young as eight showing signs of adult diabetes due to poor diet and lack of exercise, study war - The Sun

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

Original post:
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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Immunity boosters: Include these 5 vitamins and minerals in your diet - The Indian Express