However, as the health body explains, sometimes inflammation persists, even when you are not threatened by a foreign invader.

That's when inflammation poses grave health risks.

"Many major diseases that plague usincluding cancer, heart disease, diabetes, arthritis, depression, and Alzheimer'shave been linked to chronic inflammation," explains Harvard Health.

Choosing anti-inflammatory foods can help to counter the harmful effects of inflammation, thereby reducing your risk of life-threatening illness.

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What's more, it also improves mood and overall quality of life, says Dr Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health.

Research published in the Journal of Internal Medicine has shown that the diet can lower risk of death at an early age.

The research led by Joanna Kaluza, DSc, an associate professor at the Warsaw University of Life Sciences in Poland, looked at 68,273 Swedish men and women between the ages of 45 and 83.

The study followed people for 16 years, and those who stuck with a mostly anti-inflammatory diet had an 18 percent lower risk of all-cause mortality, 13 percent lower risk of dying from cancer, and 20 percent lower risk of dying from heart disease.

The findings were based on an analysis of self-reported physical activity among 1.44 million study participants.

Exercise also provides numerous benefits for the heart.

"Regular exercise will make your heart and blood circulatory system more efficient, lower your cholesterol level, and also keep your blood pressure at a healthy level," explains the NHS.

According to the health site, you should do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week.

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How to live longer: The diet shown to reduce risk of early death by 18 percent - key foods - Express

Alright, so before you guys start shouting STEROIDS! heres how Jinder Mahal had addressed the allegations of being on the juice in one of his videos on Instagram:

I'm sure some of you will suggest I don't, just so you can continue making "steroid" and "wellness policy" comments, without seeing the work that goes in. In an attempt to temporarily make yourselves feel better about the discomfort you have with yourself, as a result of all the work you are NOT doing.

WWE

WWE has raised no red-flags against Mahal for not respecting their Wellness Policy, and also the fact that the man looks like he can break a tree in half with his bare hands, makes me afraid of putting him under the spotlight without confirmed reports. So, I will not do that.

That being said, Mahal did undergo an unbelievable transformation. He went from looking like a typical dad whos given up on fitness and having a paunch to prove it, to looking like this:

Twitter - Jinder Mahal

What I am going to do here, is talk about the kind of workout routine and diet plan that he follows which not only made his abs appear stronger than bricks but also gave him a massive boost right to the top, and got him the WWE championship belt back in 2017.

WWE

In an interview with GQ Mahal spoke at length about what and how and how much he ate while under the transformation process:

Mahal eats every two hours.

Food portions with the caloric value of 350-400, 30 grams of carbs, and 30 to 40 grams of protein.

No overeating.

No alcohol or junk.

2 gallons of water every day (with branched-chain amino acids for muscle recovery and flavour).

Water/black coffee on empty stomach before morning cardio with magnesium supplement (to prevent cramps) and pre-workout.

Cheat Meals: Protein Pizza, a cookie.

Meal 1: One banana, oats with two scoops of whey protein mixed in water (after morning cardio).

Meal 2: One banana, oats with few scoops of whey protein mixed in water (post-workout meal).

Meal 3: White rice with chicken, turkey or tuna (around lunchtime).

Meal 4: Brown rice or whole-wheat pasta or sweet potatoes with salmon filets or cooked chicken breasts.

Meal 5: Brown rice and seared Ahi tuna.

WWE

The WWE star trains six days a week with one days resting period. His workouts normally last for 90 minutes followed by 30 minutes of stretching.

He doesnt like to train with heavyweights as he wishes to put less pressure on his joints.

Back Workout

Deadlift

Lat Pullover

V Grip Pulldown

Zeus Row

One-Arm High Pull

Bar-Bell Rows

Arms:

Barbell Tricep Press

Seated Bicep Curls

Skull Crushers

Hammer Curls

Core:

Landmine Barbell Oblique Rotations

Cable Wood Chop

Medicine Ball Throws

Cardio (On Dual Action Exercise Bike)

Leg Raise

Shoulder:

Shoulder Press

Upright Barbell Row

Battle Rope Waves

Sledgehammer Swings

Kettlebell Swing

Shrugs

Chest:

Low cable crossover

Barbell bench press

Dumbbell bench press

Butterfly

Dumbbell fly

Barbell rear delt row

Legs:

Seated Leg Curls

Leg Press

Squats

Hack Squats

Standing Weighted

Photo: WWE (Main Image)

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From Having A Dad Bod To Getting Ripped, Heres How Jinder Mahal Made The Transformation - MensXP.com

Headaches are a common health concern for adults and children. Migraines are one type of headache disorder that affects 18% of American women, 6% of men and 10% of children. Over-the-counter and prescription medications are the primary treatment for headaches. Our diets also may influence the occurrence of some headaches and could help to reduce their severity and frequency.

It can be difficult to identify the specific foods that trigger headaches since it may not occur every time the food is eaten, and there is a lapse of time before the headache develops. Keeping a food diary helps individuals identify foods that trigger the onset of headaches. The amount and frequency of the food that is eaten can influence whether you experience symptoms. Avoiding the suspected foods is recommended, and then gauge whether headaches decrease in frequency. For more information on foods that may trigger headaches, go to the National Headache Foundation at http://www.headache.org.

Headaches also can be triggered by mild to moderate dehydration and extreme food temperatures, cold or hot. Think about the brain freeze that you get when you drink or eat something quickly that is extremely cold. Try to keep hydrated throughout the day by drinking plenty of water. Lack of sleep, amount of alcohol consumed, and changes in caffeine intake can also trigger headaches. If your caffeine consumption is high, gradually cut down on tea, coffee, chocolate and other caffeine-containing products such as energy drinks and soft drinks. A limit of 200 milligrams of caffeine per day is recommended. This limit includes foods, beverages and medications.

Low blood sugar, or hypoglycemia, can sometimes trigger a headache due to fasting, eating high-sugar foods on an empty stomach, dieting too rigorously, irregularly eating meals or skipping meals. If you suffer from hypoglycemic headaches, be sure to eat small, frequent, low-sugar meals throughout the day. Include a good protein source at each meal and snack (like milk, yogurt, meat, fish, peanut butter), eat more fresh fruits and vegetables, and limit the amounts of high-sugar foods that you eat.

Tyramine is produced in protein foods from the natural breakdown of the amino acid tyrosine and can trigger headaches and migraines in some people. Tyramine levels increase in foods when they are aged, fermented or stored for long periods. All foods, especially high protein foods, should be prepared and eaten fresh and do not store leftovers for more than two or three days. Some food preservatives and flavor enhancers, like nitrates, nitrites, sulfites and monosodium glutamate (MSG), can also trigger headaches. Reading the ingredient label can help you avoid them.

There are some supplements and vitamins that have been studied that may be beneficial to headache sufferers, but more research is needed to validate these claims. Headaches and migraines can often be caused by several different factors, and some people require a combination of treatments to address each factor so they can effectively manage their condition. If you suffer from chronic headaches or migraines, discuss it with your health care provider.

Lisa McCoy is a family and consumer-sciences educator with University of Maryland Extension in Washington County.

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The connection between diet and headaches - Herald-Mail Media

There is a lot of debate around what is the best time for exercising for weight loss and whether you should do cardio workouts in a fasted state or have some food to energise your body. A research called "Body composition changes associated with fasted versus non-fasted aerobic exercise" published in the Journal of the International Society of Sports Nutrition was trying to find an answer for this and divided a group of 20 woman into two groups: 10 participants exercised after an overnight fast while the other half of the group was given something to eat before the workout.

How to lose weight: 10 safe strategies for weight loss that REALLY work

Training consisted of one hour of steady-state aerobic exercise performed three days per week. The subjects of the research were provided with customised dietary plans designed to induce a caloric deficit. Nutritional counselling was also provided throughout the study period to help ensure the participants didn't cheat and eat more food than they were supposed to have.

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Fasted or not to be fasted, that is the question

(Image credit: Under Armour)

This is what the research paper has to say about the results: "Both groups showed a significant loss of weight and fat mass from baseline, but no significant between-group differences were noted in any outcome measure. These findings indicate that body composition changes associated with aerobic exercise in conjunction with a hypocaloric diet are similar regardless whether or not an individual is fasted prior to training."

How to avoid weight gain at home: 7 tips and essential equipment for home weight loss

In short: if you want to lose weight, it doesn't matter if you do cardio fasted or not, as long as you keep a calorie deficit and exercise regularly. As the research shows, it doesn't have to be every day either, although the participants were subjected to 1-hour long workout sessions each time which is not just just a short session for sure.

Intermittent fasting: everything you need to know from 16:8 to 5:2

It is worth noting that the research chose a peculiar way to test the theory by giving test subjects a meal either immediately before or after the exercise session, preventing us from finding out whether a sustained high-metabolic state after the workout would've helped shed fat even more or not. The sample size was also rather small (only 20 women were tested) and the gender ratio was also anything but balanced.

How to get fit when you're unfit: 5 easy strategies that mean even lazy people can be fitter and healthier

Taking this information into account, if you want to maximise weight loss doing cardio exercising, you are best off doing a workout early in the morning and having some food immediately after, preferably some protein and some carbs to aid muscle recovery. Drinking some water before, during and after the session is also beneficial and further speed up metabolism naturally.

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Is weight loss faster if you add a fasting diet to cardio? - T3

Diet and wine consumptions impact on dementia and other neurological diseases is well-documented, from the benefits of drinking with friends and moderate wine consumption to the importance of flavonols (compounds naturally found in fruitsincluding grapes, nuts and wine). But new research from the University of Bordeaux, published in the journal Neurology, could turn the Mediterranean Diet on its ear by suggesting that variation in your dietwith or without wineis key to lowering the risk of developing dementia.

The Bordeaux researchers took a different approach in their research than previous diet studies. Instead of observing how often and how much people consumed leafy greens, fruits, grains and other neuro-protective foods (such as the Mediterranean or DASH diets), they instead shifted their focus to the combinations of foods consumed. The researchers homed in on the way in which the participants combined different foods in their dietswhat they call an individuals food networkand observed how the interplay of these dietary elements either increased or decreased dementia risk.

The 1,522 participants in the French study were selected from a larger group of adults over 65 years old being tracked for dementia risk in Bordeaux, Montpelier and Dijon. The average age of the participants was 78, the majority (74 percent) were women and most (62 percent) had an education level of secondary school or higher. By the end of the 12-year study, 215 of the participants had been diagnosed with dementia.

The subjects participated in regular, detailed dietary and lifestyle questionnaires conducted by experienced dieticians and contributed blood samples. They were also assessed for their physical and neurological health on a routine basis to determine dementia risk.

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What researchers found was a significant risk of dementia in individuals who ate a narrow range of food combinations that consisted of large amounts of processed food, starches and unhealthy snacks. Also, most individuals who developed dementia or increased risk factors for the disease tended to repeatedly combine the same types of food. The group that showed the lowest dementia risk instead consumed a varied diet, including plenty of fruits and vegetables and fewer starches.

One aspect of the study that has to be further exploredand has some researchers questioning whether these results can be generalized to other geographic regionsis the level of alcohol consumption in both groups. The average consumption for both groups was nine alcoholic drinks per week. How wine and other alcohol affected the interplay of different food combinations in the study is unknown.

But despite this, the researchers are confident that mapping an individuals food network is a powerful new analytical tool that should be used by nutrition researchers to dig deeper into why certain diets seem to produce healthier brains than others. The researchers were able to predict which individuals would have a higher dementia risk just by looking at the dietary diversity in someones meal preparationsomething to keep in mind the next time you reach for the same bag of potato chips.

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Is Variety the Spice of Life? When it Comes to Preventing Dementia, Yes - Wine Spectator

The microbiome diet was the idea of Dr. Raphael Kellman to encourage beneficial gut bacteria to grow in the digestive tract. Keeping the gut bacteria healthy is essential for human health.

This article looks at how the diet works, what it involves, foods to eat and avoid, and what the research says.

We will also look at the pros and cons of the microbiome diet.

The microbiome refers to the collection of microorganisms present in a persons intestines. These microorganisms include bacteria, fungi, and archaea. Having a diverse range of good gut flora benefits a persons health.

However, gut flora can become less diverse and less beneficial for many reasons. The microbiome diet aims to improve the microbiome and overall health, as a result.

Dr. Kellman, who specializes in holistic and functional medicine, developed the microbiome diet. The Kellman Wellness Center website states that looking after the microbiome is important for the following reasons:

The microbiome diet has three phases. The first two phases take a total of 7 weeks to complete. The final phase is a long-term maintenance diet.

The first phase of the diet lasts for 3 weeks, and focuses on:

During this phase, Dr. Kellman advises that people avoid the following foods and ingredients:

Dr. Kellman advises that people focus on plant-based foods that increase microbiome diversity, such as:

If a person eats animal proteins, Dr. Kellman recommends focusing on wild fish and grass fed meat.

After phase 1, a person following this diet can start to introduce a wider range of foods over the next 4 weeks, including:

The final phase of the microbiome diet aims to maintain the results of phases 1 and 2. Dr. Kellman advises that people continue avoiding foods that damage gut flora and the gut lining.

In addition to dietary changes, the microbiome diet recommends the following supplements during phase 1:

Dr. Kellman also recommends that people following the diet:

No studies have proven explicitly that the microbiome diet works to improve a persons microbiome or that it can treat health conditions.

However, the idea that diet can benefit the microbiome and that this, in turn, can benefit human health, does have evidence to support it.

As the microbiome plays a role in immunity and inflammation, a healthy microbiome may reduce the risk of diseases, such as:

The food a person eats can positively impact the microbiome in the gut.

A 2013 study showed that dietary changes could rapidly affect the abundance of specific species of bacteria in peoples digestive tracts. As such, switching to a different diet will change the microbiome.

A review in 2019 noted, more specifically, that a plant-based diet may promote a healthy diversity of gut flora. As the microbiome diet contains many plant foods, it may have similar benefits.

Another key element of the microbiome diet is probiotics. Research into the potential benefits of probiotics is ongoing. A 2017 review found evidence they could help with:

However, scientists are still trying to understand how specific foods and bacterial species affect the microbiome.

A 2019 study found that similar foods could affect peoples gut flora in very different ways, depending on the individual. This suggests that how a diet influences the microbiome is also individualized.

As genetics have an impact on how changes to the microbiome affect human health, people may need a more personalized approach to nutrition than the microbiome diet. This is especially true if a person has any underlying health conditions.

Overall, scientists need to carry out more research on the ways that specific food choices and probiotic strains impact the microbiome.

Evidence suggests that a healthy and diverse microbiome is beneficial to human health. The microbiome diet could support this by encouraging people to eat plant-based foods.

Plant-based diets can also benefit people who are overweight to reach a healthier weight.

Some people may notice the benefits of the microbiome diet from its focus on vegetables, fruits, healthful fats, and lean proteins.

However, others may experiences side effects from the restrictions and supplements the microbiome diet recommends. For example, some people experience bloating and gas with a sudden increase in fiber, and when taking probiotics.

These effects typically resolve over time as the body gets used to a higher fiber intake. Probiotic treatment, on the other hand, should be individualized as not everyone benefits from the same strains.

Additionally, it may not be necessary for a person to take antimicrobials and other supplements. Many of the herbal supplements the microbiome diet recommends do not have high quality research to support their use, and they may be expensive and unnecessary.

A person should always consult a doctor before using supplements, particularly if they are pregnant, breastfeeding, take medication, or have a chronic health condition.

It is also a good idea to talk to a dietitian before following a restrictive diet to ensure a person gets the nutrients they need.

If someone is experiencing digestive issues, such as nausea, reflux, bloating, and diarrhea, it is important to consult a doctor for advice before starting a new diet. These symptoms can be a sign of an underlying medical condition that may need immediate attention.

Learn more about the side effects of probiotics here.

The microbiome diet is a plant-based diet that may promote beneficial microorganisms in the gut. A diverse microbiome reduces the risk of some diseases, and probiotics can improve the symptoms of conditions, such as IBS and eczema.

However, studies have not verified the health benefits of the microbiome diet specifically. The diet also includes a variety of supplements and removes some foods from the diet permanently. It is a good idea to talk to a doctor or dietician about this first to prevent unwanted side effects.

Typically, a diet that promotes fruits, vegetables, healthful fats, and good sources of protein is likely to benefit health compared with the standard Western diet. A personalized approach to food choices may help people find the best diet for them.

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Microbiome diet: What is it and how does it work? - Medical News Today

British strongman Eddie The Beast Hall has revealed his insane new diet ahead of his boxing bout with Hafthor The Mountain Bjornsson.

Eddie Hall and The Mountain have decided to settle their ongoing feud in the ring after the Game of Thrones star issued his fellow strongman a challenge following his record-breaking deadlift on May 2.

Despite The Mountains stature and strength, Hall was eager to get involved for the fight and later revealed, on True Geordies podcast, that he was not taking the fight for the money or to settle the deadlift feud.

He instead revealed that his feud with The Mountain was a personal one, adding that the Icelander had accused him of cheating at the Worlds Strongest Man 2017, which was the starting point for their ongoing rivalry.

During his latest YouTube video on June 14, Eddie explained that he has already immersed himself in the role of a full time boxer and shared the incredible new diet he is on for his training camp.

This is my journey right now, basically Im a full time boxer, he admitted, Ive completely changed my diet, Ive completely changed my training regime, and Im going to take you guys through a day in the life of The Beast.

Hall revealed that he is only consuming 6000 calories per day, compared to his previous 10k a day estimate, and gave fans a behind-the-scenes look at his process for getting into boxing shape, documenting all of his meals throughout the day.

The popular strongman explained that he actually fasts before and after his sleep, only taking vitamins and coconut water in the morning before starting the day with a power walk.

After returning from his first exercise, Hall finally tucks into his breakfast, before taking on an arduous 3-hour strength & conditioning session shortly after and a boxing session later in the day.

He explained that he gets most of his meals in between each session, with numerous shakes and meals to keep him going throughout the day, which adds up to around 6000 calories overall.

However, his opponent, The Mountain, has not been slacking off either, as Bjornsson also shared his progress in preparation for the fight, highlighting his insane weight loss so far in the journey.

While both athletes still have plenty of time to train for the bout, which is scheduled to take place in September 2021, it seems as if they are both getting started early in preparation for the long-awaited showdown in their ongoing feud.

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Eddie Hall reveals insane new diet ahead of boxing match vs The Mountain - Dexerto

By Dave Cantor I Jun. 17, 2020

The Tao Forms label recently issued its inaugural release, Matthew Shipps The Piano Equation.

Pianist Matthew Shipp hasnt been playing with anyone recently. Most musicians havent been, at least not in the way that were all accustomed to. But in some ways, his latest solo endeavorThe Piano Equation, which came out late in May and ranks as the first release on drummer Whit Dickeys Tao Forms labelis fitting. Its a weird time filled with isolation and tension, spurring on whatever fissures in American society already existed.

Listeners, though, might benefit from the solemnity of a solo piano album, even if Shipp doesnt necessarily hue toward neat, straightahead work. Theres a bit of off-kilter Monk in portions of Shipps inflection, but also interstellar grace and idiomatic systems of organization that might not, at first blush, make sense to the uninitiated. Now, though, we all have time to sit and think. And The Piano Equation presents a perfect opportunity to pour over music derived from Shipps internal rhymes.

The pianists own voracious devouring of culture and media is on display on his Facebook page, veering from sports to music and politics. Following his chat with DownBeat last weekin which he maybe referenced Guy Debords The Society of the Spectaclethe pianist posted a story from the South China Morning Post that detailed former National Security Adviser John Boltons criticisms of President Donald Trump from an upcoming book.

When was the last time you read the South China Morning Post?

The following has been edited for length and clarity.

I think your Facebook feeds known for being super political and engaged, and probably serves as a news source for some people. With the volume of stuff that youre going through, how much of your day is spent just consuming news?

Ive been consuming news my whole life, so I can do it quickly. I have a system down, where I can find a broad range of stuff really quickly. You know, most of my day is music, in some waywhether its practicing or the business. I would say in the morning, there are hours of figuring out what happened overnight. Then, maybe a half hour in the afternoon, and then late at night, I finish reading and watch cable news.

Its like anything that youve been doing for a long time, you just know exactly the sources to go. You get a system down. But Im not going to spend all day, because I am a jazz musician. I have that to attend to. I mean, during this period, theres nothing else youre doingyoure not watching sports.

Like a lot of Americans, Im gonna guess that your attention vacillates between the pandemic and protests that emerged a few weeks ago after George Floyd was killed. So, theres this dichotomy

I mean, the protests are necessary. Its a historic time. To be honest, I havent been involved with a bunch of protests, mainly because Im turning 60I havent had any health issues. But the protests are necessary. Theyre spontaneous, theyre natural. Its just the time.

The mask thing is a separate thing, you know. People should be wearing masks. Its simple.

Youre writing, playing and improvising through all of this. So, have you noticed a change in how youre relating to music?

No, my music is completely metaphysical. And the world of reality as we know it here on this planetI truly use music to go to another place, another energy realm. I dont know what to call it. Its someplace deep inside of me. And it is not impacted by current events, whatsoever. It truly is an attempt to dwell in a world that is outside of space and time, outside of the particular realm of problems that we encounter.

The psychological space I enter into is a mystic one of somebody who is trying to transcend; the music is an attempt to do that.

Henry Grimes (19352020)

Apr 18, 2020 10:04 AM

Philadelphia-born bassist Henry Grimes, revered for his work alongside jazz titans, died April 15 at the age of 84,

Nonprofit SFJAZZ is adding four Wayne Shorter tribute concerts to its Fridays at Five streaming series.

May 19, 2020 10:56 AM

The Bay Area nonprofit organization SFJAZZ is aiming to lend assistance to Wayne Shorter with a series of

Singer-songwriters Amanda Taylor (left), Sara Gazarek, Johnaye Kendrick and Erin Bentlage have formed the vocal group sje.

May 28, 2020 8:56 AM

For some vocalists, the impulse to collaborate with like-minded artists can result in transcendent music. A case in

Richie Cole (19482020)

May 4, 2020 4:40 PM

Richie Cole, a renowned saxophonist who was championed by DownBeat early in his career and whose passion for bebop-era

Romain Collin took this photo from a cabin in Iceland, where the pianist stayed for weeks during the coronavirus pandemic.

Apr 21, 2020 8:55 AM

With the coronavirus pandemic spreading around the world, the United States government on March 11 announced tight

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Matthew Shipp's Steady Diet Of Improv And Hard News - downbeat.com

There is a big trend at the moment for the vegan diet. The number of people choosing a vegan lifestyle has increased significantly over the last few years.

Some are doing it with animal welfare and our planet in mind as a vegan diet is less of a drain on the environment compared to a meat and dairy diet.

Others are doing it for the health benefits which are numerous. A vegan diet has been shown to be helpful for some health conditions such as rheumatoid arthritis and multiple sclerosis, and a meat free diet may help to lower your cholesterol and blood pressure.

This may be because Vegan diets tend to include a lot more fruit and vegetables which are rich in vitamins and minerals and high in fibre.

Eating more fruit and vegetables can decrease the risk of diseases such as bowel cancer. Vegans also tend to eat more wholegrains, soy and nuts, all of which can help to protect your heart.

Of course with any strict diet or lifestyle change comes disadvantages and the vegan diet is no different.

One of the common problems seen with a vegan diet, especially those who are doing it for environmental and animal welfare reasons and not for the benefits to their health, is they become reliant on highly processed vegan products.

Going vegan doesnt automatically mean you have a healthy diet. You could be a vegan and still have chips, biscuits, sweets and alcohol every day. Its important to remember that there is a vegan alternative out there for every junk food!

So lets take a closer look at things to be mindful of on a vegan diet.

l Some people who go on a vegan diet become over reliant on processed food. They replace milk, cheese and meat with foods manufactured to look and taste as though they are the real thing. In order for food manufactures to replicate the taste and texture of these animal products, they use non-foodstuff, including stabilisers, gums, thickeners and highly processed protein extracts.

Moreover, you may be counting your vegan cheese in as a source of protein, when many of them are actually made from carbs.

l Vegan diets do not provide the fat soluble vitamins A & D.

Although you may be led to believe you get vitamin A from carrots, you dont. What you do get from carrots is the precursor to vitamin A, which is beta carotene, and yes although you can convert beta carotene into vitamin A this conversion is quite insignificant.

It would take a massive amount of carotene to convert to equal amounts of vitamin A. And this conversion wont happen at all if you have impaired digestion, low thyroid function or a lack of health fats in this diet.

Remember vitamin A & D are fat soluble vitamins so they wont be absorbed if the diet is low in healthy fats.

l It has been shown that vegans are often low in B12 which comes primarily from animal foods.

Contrary to popular belief, theres no reliable plant source of vitamin B12. You need to pay attention to this nutrient, as it helps to keep your blood and nerve cells healthy. It also protects your all-important DNA.

Low B12 can also lead to raised levels of the amino acid homocysteine. Raised levels of homocysteine have been shown to be a risk factor for cardiovascular disease and dementia. If you are planning to start a vegan diet or already on one, you may benefit from taking a high-quality B-12 supplement.

l Along with iron, vitamin D, vitamin A and omega-3 fatty acids, calcium is another nutrient thats likely to be low on an exclusively vegan diet.

This essential mineral not only maintains strong bones and teeth, but it also contributes to normal metabolism. Luckily there are some excellent plant sources of calcium such as, broccoli, kale, rocket, soybeans, chickpeas, beans and fortified non-dairy milks to name a few.

l Protein sources are plentiful in a vegan diet and can be got through nuts, seeds, grains, lentils and soybeans, however it is important to remember that plant protein is not a complete protein as no one source contains all the essential amino acids. However with careful meal planning you can overcome this by combining different sources to make a complete protein, for example combining rice and beans will give you all the essential amino acids.

l Like protein, there are plentiful sources of iron in a vegan diet. However plant sources of iron are not as well absorbed as it is from animal sources, which is the most bioavailable form of iron.

The same can be said for Zinc which, although plentiful in the vegan diet bioavailability, is reduced.

As with any diet, variety and food choices are important. The vegan diet has many health benefits but it is also possible to have a very unhealthy vegan diet if you choose to swap animal products for highly processed alternatives, which lets face it arent actually food but products made in a factory!

If it came from a plant, eat it;

If it was made in a plant, dont.

Michael Pollan

Are you a vegan but worried about not getting all your nutrients or are you thinking of trying a vegan diet but dont know where to start? Get in touch and make an appointment and let me guide you on how to get the balance right. There is no time like the present!

My clinic is back open and I am taking bookings for new and existing clients, so just pop me a message if you would like to schedule an appointment. contact details below.

Debbie Devane from The Nutri Coach is a qualified Nutritional Therapist and health & lifestyle coach, Debbie runs her clinic from the Glenard Clinic in Mountmellick and also offers one to one and group online consultations. Debbie is also Nutritionist to the Offaly GAA senior footballers. For more information or to make an appointment email Debbie at

info@thenutricoach.ie

Ph: 086-1720055

Facebook: The Nutri Coach @debbiedevanethenutricoach

Instagram: the_nutricoach

For more information go to http://www.thenutricoach.ie

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Healthy Eating: 'The pros and cons of a vegan diet' - Debbie Devane - Limerick Leader

Background:Although a high-salt diet is associated with high risk of chronic diseases such as hypertension, stroke and cardiovascular disease, little is known about the relationship between a high-salt diet and the risk of primary liver cancer (PLC). Consequently, we prospectively assessed the association of high perceived salt intake with the risk of PLC in the Kailuan Study.

Methods:In total, 97 006 participants who were healthy adults or free living adults at the baseline (2006) were included in the present study. The data of perceived salt intake were collected via questionnaire and classified into three categories: <6 g day-1for low salt intake, 6-10 g day-1for intermediate salt intake, >10 g day-1for high-salt intake. PLC including hepatocellular carcinoma and intrahepatic cholangiocarcinoma (excluding liver metastasis), and was confirmed by review of medical records. We used a Cox proportional hazards model to analyse the association between high perceived salt diet and the risk of PLC after adjusting for possible confounders, including age, gender, body mass index, high sensitivity-C-reactive protein, low-density lipoprotein-cholesterol, total cholesterol, triglycerides, alanine aminotransferase, HbsAg positive, cirrhosis, fatty liver, hypertension, diabetes, drinking status, smoking status and physical exercise.

Results:During the follow-up period of 1 113 816 person-years, 397 PLC events were diagnosed. After adjusting for most potential confounders, subjects in intermediate salt intake and high salt intake had a multivariable hazard ratio and 95% confidence interval of 1.49 (0.97-2.29) and 1.98 (1.22-3.22) (P for trend = 0.0042), respectively, compared to low salt intake.

Conclusions:A higher perceived salt intake was associated with a higher risk of PLC.

Keywords:incidence; perceived salt intake; primary liver cancer; prospective cohort; risk.

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Perceived Dietary Salt Intake and the Risk of Primary Liver Cancer: A Population-Based Prospective Study - DocWire News