"You have the worst diet[of] any patient I've ever met,"said Simon Cowell's doctor after a health scare. That's when the famously tough judge ofAmerica's Got Talentdecided tocompletely makeover hisrelationship with food.

Cowell had a major health scare in 2017 when he was hospitalized for falling down the stairs due to low blood pressure and hit his head, suffering a concussion. After this incident, Cowell's doctor did tests and foundpoor scores. Cowell is no fan of low marks, and when his doc advised him to eliminate "red meat, dairy, sugar, bread, and gluten, from his diet he listened. Before making the switch to a plant-based diet, Cowell said in an interview withThe Sunthat he used to binge on "sausage rolls, hamburgers, and jam tarts," all prepared by his personal chef.

Right after the doctor's visit, Cowell took action:"Within 24 hours, I changed my diet and Ive not looked back since. You feel better, you look better."

Last year on The Ellen Show, Cowellspoke about his new diet and revealed, "Everything I loved, I can't noweat: No dairy, no gluten, no red meat..." to which Ellen said that's fantastic you're doing all those things. It must be hard, and Cowell said: "It's easier than you think. Because Eric is 5 right now and if I didn't sort myself out physically I wouldn't be able tocatch up. The minute he wakes up till the minute he goes to sleep he is so much energy." Duringthis heartfelt moment, Cowell added how happy he is now. Turning 60 he realized he dreaded celebrating his birthday, but was feeling better than he had in years.

Now, Eric is 6 years old and while he tries to tempt Cowell into ordering pizza during the pandemic lockdown, theproducer and on-air judgestays steadfast in his healthy routine. These temptationsno longertriggerhim, as hetoldExtrahe's lost 60 pounds now that he's exercising and eating plant-based in quarantine. In addition, Cowell added at an ITV Palooza event: "My memorys better, my energys better."

Asked about the stress and the rivalry with other producers he adds: "The diet and Eric taught me this is always supposed to be fun.... We all want to win and it's supposed to be fun."

Ifyou're wondering how to replicate Cowell's successandget healthier yourself,the star shared some tips for otherswithExtra: "Most importantly, occupy your mind. You have to stick to a routine. Fortunately, with things like with Zoom, you stay in touch with the world, keep motivated, come up with ideas... I never get this time, normally."

While Cowell had no problemstaying true to his new eatingand exercising plan in quarantine,he explained that he was initially worried about how his son Eric was going to cope with the stay at home orders., "He has been absolutely amazing." Cowell'ssheltering with Eric and partner Lauren Silverman. Together, they enjoy cooking healthy mealsduring the weekdays and spend the weekends camping out in the garden.

In addition, Cowell revealed that he's releasing a cookbook titled, "It's Not That Difficult" inspired byhis successful weight loss.It's something I have been thinking about because everyones so interested, he told TheSunback in January 2020. I think I would call it, Its Not That DifficultId give people some of the recipes I have been following."

The book isn't out yet, but we're anxious to see the recipes Cowell has incorporated into his routine. We have high hopes since Cowell said he felt he needed to share it. What you eat has to taste nice otherwise you wont stick to it.

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Simon Cowell Lost Over 60 Pounds on Plant-Based Diet After a Health Scare - The Beet

Contributing author: Sabrina Endicott

The Mediterranean diet, which emphasizes fresh produce, nuts, whole grains, and healthy fats, often receives praise for its benefits to the health of consumers and the planet.

Now more than ever, it is important to maintain a healthy diet, as studies find that people with diet-related illnesses exhibit more severe symptoms of the novel coronavirus. Evidence suggests that access to healthy foods can lower obesity rates. In response to the pandemic, the World Health Organization (WHO) advises adults to adhere to a Mediterranean diet to help them stay well.

Despite this recommendation, systemic barriers often restrict access to fresh fruits and vegetables. For those with limited access to affordable fresh food, grocery stores, or transportation, it can be difficult to maintain a healthy diet.

To combat these disparities, governments and nonprofits have implemented programs to promote the intake of nutritious food and reduce the rate of non-communicable diseases and diet-related illnesses. To celebrate Mediterranean Diet Month in May, Food Tank is highlighting 14 government programs and nonprofit organizations around the world that promote a diet centered on plant-based foods.

1. Barilla Center for Food and Nutrition (BCFN), Italy

The Barilla Center for Food and Nutrition (BCFN), an independent think tank, performs extensive research and hosts events that encourage a Mediterranean diet. Between 2016-2018, BCFN hosted three stakeholder workshops highlighting sustainable nutrition in relation to a Mediterranean diet. Along with research, BCFN also creates educational programming like sCOOL Food, to help students understand the importance of eating a diet that is healthy for them and the planet.

2. Eat Smart, Live Strong, United States

Supplemental Nutrition Assistance Program Education (SNAP-ED) offers the Eat Smart, Live Strong program, which helps low-income seniors integrate more fruits and vegetables into their daily eating habits. The program also emphasizes the need for physical activity to help participants reach the Dietary Guidelines for Americans outlined by the U.S. Department of Agricultures (USDA). Participating adults must also be in or eligible for the Food and Nutrition Services assistance programs.

3. Food and Nutrition Policy and Action Plan, European Union

Adopted in 2014, the WHOs Food and Nutrition Policy and Action Plan aims to reduce diet-related illnesses, obesity, and non-communicable diseases in participating European Union (EU) Member States. Through government policies in health and nutrition, Member States implement diets high in fruits, vegetables and whole grains, and assess ways to make these products more affordable.

4. Food Literacy Center, United States

Based in Sacramento, California, the Food Literacy Center offers programs that encourage students to eat vegetables to improve their diet and protect the environment. In low-income neighborhoods, the Center holds weekly Food Literacy Classes as an after school program. In 2015, 81 percent of students participating in the program knew how to choose healthy foods for themselves.

5. Foods to Encourage, United States

As part of its strategy to increase nutrition in food pantries, Feeding America highlights Foods to Encourage (F2E). These foods are all under the Mediterranean diet and include legumes, fresh vegetables and fruits, whole grains, and lean meats. Through the implementation of nudge interventions, Feeding America is finding ways to emphasize healthy choices in food banks across America to increase consumption of nutritious foods.

6. Fresh Fruits and Vegetables Program, United States

The USDAs Fresh Fruit and Vegetables Program (FFVP) provides free produce to children in eligible elementary schools. The FFVP aims to introduce children to fruits and vegetables they may be unfamiliar with, increase consumption of fresh produce, and encourage healthier school nutrition. On average, students participating in the FFVP program consumed one-third cup more fruits and vegetables per day than students in non-participating schools.

7. Israels Ministry of Health, Israel

The Israeli government implemented national strategies to help citizens consume a healthy diet. In 2016 the Ministry of Education banned sugary foods and beverages as well as high-fat meat and dairy products in schools. Following a Mediterranean diet, they have replaced these items with tuna, fresh produce, and low-fat dairy products. To support citizens outside of schools, Israels Ministry of Health also plans to introduce a labeling system in 2020 so consumers can easily recognize foods that are in line with national nutrition recommendations.

8. MedSNAIL, Mediterranean Basin

The Slow Food International Program, MedSNAIL- Sustainable Networks for Agro-food Innovation Leading in the Mediterranean -aims to develop small scale agro-food chains. The project addresses rural poverty, loss of local food varieties, and limited investment in rural entrepreneurs by fostering socio-environmental sustainability and marketing strategies. Running from 2014-2020, MedSNAIL promotes foods from a Mediterranean diet that are deeply rooted in food culture and biodiversity.

9. People Eating and Cooking Healthy (PEACH), United States

The Food Trusts People Eating and Cooking Healthy program partners with SNAP-ED to provide healthy food and nutrition education to low-income families in Pennsylvania. Their educational programs target all ages, supporting communities and schools to promote healthy eating habits. After two years, schools participating in Food Trusts nutrition education programs saw a 10.3 percent drop in obesity among students.

10. Project GROWS, United States

Project GROWS uses education and gardening to help improve the health of children. Operating out of a farm in Virginia, Project GROWS increases food access in the community by selling produce at farmers markets within a 60 mile radius. These markets partner with USDA programs like SNAP, and Special Supplemental Nutrition Program for Women, Infants and Children (WIC) and the Senior Farmers Market Nutrition Program. In 2018, after visiting Project Grows, 79 percent of students reported a greater willingness to try new fruits and vegetables.

11. Rhode Island Food Bank, United States

Rhode Island Food Bank offers workshops and recipes as part of their Healthy Habits Nutrition Education Program. Clients have access to classes where they can create healthier meals at their member agencys location. The Food Bank also equips staff and volunteers with nutrition education materials in hopes of spreading information to the broader Rhode Island community.

12. School Fruit, Vegetables and Milk Scheme, European Union

Implemented by all EU Member States, the School Fruit, Vegetables and Milk Scheme aims to provide fruits, vegetables, and milk products to students and also increase nutrition education. As of 2019, the scheme served nearly 20 million students. Due to the success of the scheme, the EU is investing US$70,000 more into the program than previous years, setting aside nearly US$275 million for fruits, vegetables, and dairy products for the 2020/21 school year.

13. Spanish strategy for nutrition, physical activity, and prevention of obesity (NAOS), Spain

In 2005, Spains Ministry of Health and Consumer Affairs implemented NAOS, which aims to reduce obesity through a Mediterranean diet. In 2019, the Spanish government updated their dietary guidelines to adhere to the NAOS program to promote a varied diet, including fruits, vegetables, legumes, low-fat dairy, nuts and olive oil.

14. Wholesome Rx, United States

Wholesome Waves Wholesome Rx, allows doctors to prescribe fruits and vegetables to low-income patients at an affordable price. Currently operating in more than 10 rural communities, Wholesome Rx aims to tackle the cost disparity between fresh produce and unhealthy foods. As of 2018, the program has benefited over 13 thousand people and 69 percent of participants have reported an increase in their fruit and vegetable intake.

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Healthy Habits: 14 Governments and NGOs Promoting the Mediterranean Diet - Food Tank

Eat good fats

Dr Michael Mosley says: Snack on a small handful of nuts five times a week. The best type are almonds and pecans. Olive oil is rich in a substance called oleic acid, which, like eating fibre, has a powerful anti-inflammatory effect.

So splashing olive oil on your salad or vegetables is really good. Olive oil has also been linked to weight loss as well as lowering blood pressure and reducing the risk of heart disease.

While nuts are a very healthy source of fat, portion control should be maintained in order to benefit from eating them. Around 50g is a standard portion size when it comes to nuts like almonds.

Eat some protein

Incorporating a high level of protein into your diet is crucial when weight loss is your aim.

Dr Michael Mosley says: Eat legumes four times a week. Legumes are things like kidney beans, lima beans or lentils. Like vegetables they are rich in all sorts of vitamins and mineralsYou can also eat red meat or chicken once a week.

Protein sources will also help you keep fuller for longer which will hopefully mean your overall calorie intake will be reduced, in turn, helping you lose weight.

Eat more plants

Dr Michael Mosley advises to eat leafy greens six or more times a week. Leafy greens include kale, spinach or lettuce and these food groups have been linked to weight loss.

They have several properties that make them perfect for a weight loss diet, such as being low in calories and carbohydrates but being loaded with fibre.

Fibre can increase the feeling of fullness which can help you lose weight because you will be less hungry to consume other calories.

Eat less sugar

Like with any diet, high levels of sugar will not help assist you on your weight loss journey.

Dr Mosley explains how foods rich in sugar arent only bad for your teeth, they are bad for your waistline too.

He says: This is partly because these foods are horribly addictive (once Ive started on a bar of chocolate or a packet of biscuits I just cant stop until they are all gone), which means we go on eating long after we know we should stop.

Unless you do lots of exercise, all those excess calories will be laid down as fat around your waist.

While this diet is recognised as one of the healthiest forms of dieting, it can take some time for weight loss results to show.

Therefore in order to see the best results, it should be followed alongside regular exercise.

More here:
Mediterranean diet: Expert reveals how to lose weight without cutting out favourite foods - Express

A new study has looked at the links between markers of heart health and three types of diet: the DASH diet, a different fruit- and vegetable-rich diet, and a typical Western diet. Its conclusion? Diets that include lots of fruit and vegetables are associated with better heart health.

A new observational analysis recently published in the Annals of Internal Medicine adds to evidence that diets rich in fruits and vegetables may help protect cardiovascular health.

The analysis draws on data from the Dietary Approaches to Stop Hypertension (DASH) trial, which assessed the effects of a specially designed diet on blood pressure, in comparison with other types of diets.

This DASH diet was developed by specialists in nutrition who were affiliated with the National Institutes of Health (NIH).

On the whole, the DASH diet favors the intake of fruits, vegetables, whole grains, low-fat dairy products, poultry, fish, nuts, and beans over that of red meats and fatty, sugary, or salty foods.

For the current analysis, the researchers including the studys lead author, Dr. Stephen Juraschek, of the Beth Israel Deaconess Medical Center, in Boston, MA compared the effects of three types of diet on markers of heart health. The diets trialed were the DASH diet, a different diet rich in fruits and vegetables, and a typical American diet.

The latter reflected levels of nutrient consumption reported by the average U.S. adult, while the diet rich in fruits and vegetables was, in many ways, similar, but it contained more natural fiber and included fewer snacks and sweets.

Researchers looked at data from three randomly assigned groups of participants from the DASH trials. The total number of participants in the present analysis was 326, and each had followed one of the three diets mentioned above for a period of 8 weeks.

The investigators assessed the levels of three biomarkers related to heart health in samples of serum, a component of blood, collected from the participants.

The participants mean age was 45.2 years, and none had preexisting cardiovascular conditions.

The serum samples had been collected, first, after a 12-hour fast before the participants had started on their respective diets and, later, at the end of the 8-week study period.

The serum biomarkers that the team assessed were: high-sensitivity cardiac troponin I, N-terminal proB-type natriuretic peptide, and high-sensitivity C-reactive protein.

Troponin helps regulate the contractions of the heart muscle, and overly high levels of this protein can indicate heart damage.

High levels of C-reactive protein in the bloodstream can indicate inflammation, while very high levels of proB-type natriuretic peptide are a marker of heart failure.

After assessing the serum samples taken before and after the 8-week dietary interventions, the team found that people who had followed either the DASH diet or the other fruit- and vegetable-rich diet consistently had significantly lower concentrations of two biomarkers troponin and proB-type natriuretic peptide than their peers who had followed the typical American diet.

This, the investigators suggest, indicates better heart health in those groups. Levels of the two biomarkers did not differ among the people who had followed either of the plant-rich diets.

C-reactive protein levels which can indicate the presence of inflammation were not affected by any of the three diets.

While it is unclear which aspects of the DASH and the other plant-rich diets may have benefited heart health, the study authors do have a hypothesis. They write:

Our study suggests that dietary features common to both the DASH and fruit-and-vegetable diets, including but not limited to higher potassium, magnesium, and fiber content, may be causative factors.

Nevertheless, they caution, Further research is needed to confirm whether similar diets can improve cardiac function in adults with established heart failure.

Continued here:
8 weeks on fruit- and vegetable-rich diets tied to better heart health - Medical News Today

Researchers from the genomics companyLeucine Rich Bio and theRajiv Gandhi Cancer Institute and Research Centre, in India,point out that the presence of SARS Cov2 RNA in the stool of some patients and diarrhoea in others suggests suggests a link between the lung and the intestine.

Their research review,published in'Virus Research',argues that in addition to current therapies, the patient's gut microbiota should be profiled and an effective diet recommended including specialised pre- and probiotics such as FOS, GOS and various lactobacilli strains to improve gut dysbiosis and 'thereby improving overall immune response in such patients'.

"This can be done by profiling gut microbiota of the individual patients and recommending effective diet including specialised pre/probiotics such as FOS, GOS and various lactobacilli strains to improve gut dysbiosis and thereby improving overall immune response in such patients. This may improve and fasten recovery in patients especially the elderly and the immune-compromised who are infected with SARS-Cov2 virus."

"Another line of action may be to prophylactically provide specialised supplements including prebiotics, probiotics to care givers who are in the front line in tackling this disease. Thus, effective nutritional strategy and specific functional foods aiming at the microbiota for specific population group may be the need of the hour."

Their recommendations are based on intelligence that elderly, immune-compromised patients and patients with other co-morbidities like type-2 diabetes, cardiovascular disorders fare poorly in combating Covid-19 and that a general imbalance of gut microbiota called dysbiosis is implicated in such patients and the elderly.

The report states: "Interestingly, it is known that in murine models, removal of certain gut bacteria by antibiotic leads to increased susceptibility to influenza virus infection in lungs.Also, several bacterial metabolites and bacterial fragments can modulate lung immune response. So, it is quite a possibility that gut dysbiosis may be influencing the clinical manifestation in Covid-19 as well. Microbial action on dietary fibre is known to increase short chain fatty acidsin blood thereby protecting against allergic inflammation in the lungs.

"In fact, prebiotics such as wheat bran and fructo-oligosachharides (Fos), galactosachharides (Gos) are known to increase butyrate levels thereby reducing inflammation and improving conditions in asthma and cystic fibrosis.

"Mice model studies have shown that introduction of probiotic bacteria likeLactobacillus rhamnosus, Bifidobacterium lactisandBifidobacterium brevecan down regulate allergic response. Likewise, administration ofLactobacillus casei ShirotaorLactobacillus rhamnosusGG in cystic fibrosis patients leads to improvement in their conditions."

They conclude that, since gut microbiota is malleable and is modulated by diet as well as prebiotic and probiotic supplements, it is 'imperative' that personalised diet strategies are implemented as a supplement to current routine therapies.

They say that further research into the effect of Covid-19 on the gut microbiota profile, and vice versa, is needed.

A team of scientists fromHong Kong recently carried out a pilot study investigating changes in the faecal microbiomes of patients with SARS-CoV-2 infection during hospitalisation and associations with severity and faecal shedding of virus.

The team performed shotgun metagenomic sequencing analyses of faecal samples from 15 patients with COVID-19, from February 5 through March 17, 2020.

Faecal samples were collected two or three times per week from time of hospitalisation until discharge; disease was categorized as mild (no radiographic evidence of pneumonia), moderate (pneumonia was present), severe (respiratory rate 30/min, or oxygen saturation 93% when breathing ambient air), or critical (respiratory failure requiring mechanical ventilation, shock, or organ failure requiring intensive care). They then compared the microbiome data with those from six subjects with community-acquired pneumonia and 15 healthy individuals (controls) and assessed gut microbiome profiles in association with disease severity and changes in faecal shedding of SARS-CoV-2.

Their results revealed that patients with COVID-19 had significant alterations in faecal microbiomes compared with controls, characterised by enrichment of opportunistic pathogens and depletion of beneficial commensals, throughout hospitalisation.

Specifically, the report states:"Depleted symbionts and gut dysbiosis persisted even after clearance of SARS-CoV-2 (determined from throat swabs) and resolution of respiratory symptoms. The baseline abundance of Coprobacillus, Clostridium ramosum, and Clostridium hathewayi correlated with COVID-19 severity; there was an inverse correlation between abundance of Faecalibacterium prausnitzii (an anti-inflammatory bacterium) and disease severity.

"Over the course of hospitalisation, Bacteroides dorei, Bacteroides thetaiotaomicron, Bacteroides massiliensis, and Bacteroides ovatus, which downregulate expression of ACE2 in murine gut, correlated inversely with SARS-CoV-2 load in faecal samples from patients."

The study authors conclude that strategies to alter the intestinal microbiota might reduce disease severity.

The two new papers come hot on the heals of NutraIngredients' article revealing that the UKs most prominent scientists are asking the countrys health secretary Matt Hancock to assess the role of the gut microbiome in coronavirus citing evidence that points to its impact on susceptibility and recovery from the disease.

Authored by professor Glenn Gibson and Dr Gemma Walton from the university of Reading, along with Nottingham Trent universitys Dr Kirsty Hunter, thestatementcalls forattention to be given to emerging but convincing evidence that gut health may be related to COVID-19.

In discussing how to improve gastrointestinal health, the statement highlights the role of probiotics and prebiotics with references to their efficacy in reducing the incidence and duration of common upper respiratory tract infections.

Some probiotics and prebiotics work by regulating immunity, including anti-inflammatory properties. Other mechanisms of effect include enhancement of the intestinal epithelial barrier competition with pathogens, acidification of the gut and adhesion to the intestinal epithelium.

At the present time, it is the case that no probiotics nor prebiotics have been shown to better manage the symptoms associated with COVID-19, and research is ongoing.

However, not everyone was supportive of this part of the statement. Writing on Twitter,Mike Coxsays,As a UK microbiome researcher and one specialising in respiratory disease I find it hard to express how irresponsible I think it is to suggest that probiotics or prebiotics should be even considered to be part of treatment for COVID-19. I am appalled the All-Party Parliamentary Group (APPG) would suggest this.

He goes on:The letter is in no way measured, there have beencasesof probiotics causing sepsis in ICU patients.

Theworkomitted from the lead author of the letter's review on the topic titled"Using probiotics to flatten the curve,"reveals to me the motivation of the letter is not careful gut microbiome research, but simple probiotics to the exclusion of reasoned research.

Source:Virus Research

Dhar. D., andMohanty. A

"Gut microbiota and Covid-19- possible link and implications"

https://doi.org/10.1016/j.virusres.2020.198018

See more here:
COVID-19: Diet and supplements may be 'the need of the hour', say researchers - NutraIngredients.com

It's rare to see Kevin Hart having a serious moment. We're used to watching him cracking jokescenter-stageand leaving fans in tearsfrom laughing so hardsometimes about things that make us uncomfortable. Hart tapped into his serious side on The Joe Rogan Experiencepodcast and revealed that he has a newfound appreciation for life after his near-death experience in a car crash last September. "I'm a plant-based eater," he tells Rogan. For him, everything changed after the crash. He also told Rogan that in the hospital and the days at home not able to walk, hemasqueraded the pain andworked hard toget back intotip-top shape through eatinghis new diet and boxing.

"It can change like that," Hart says to Rogan, snapping his fingers. The car Hart was a passenger in went off an embankment in Calabasas and the two otherpeople in the car had to be cut from the vehicle, while Hart himself suffered a serious spinal cord injury.

Since the Septemberaccident, Hart hasn't said muchabout his recovery, but he toldRoganthat he had to getserious about his health, and that part of the equation was to try to recover his full health and not be so dependent on his wife and kids, who in the first days of his recuperation, had to do everything for him while he was unable to do the smallest things like reach for the remote.

Hart talked to Rogan about everything fromhis childhood and growing up in North Philadelphiato his new health-minded lifestyle, post-recovery.The crash and having to work his way back to full health hasledHart on a journeyin search of knowledgeabout how to be his healthiest self.

"Health and wellness sh*t is way bigger than you think it is," Hart declared. His diet is now totally free ofred meat, fish, or any seafood. Hart admitted he does have the occasional piece of chicken but he identifies as being a "plant-based eater." His advice when switching your diet: "Learn it, understand it, and see if there are benefits that work for you."

Hart is following medical and science-based research: Plant-based eating has been linked to healing after injurybylowering inflammation, so doctors often urge patients who want to heal faster or recover from injury to stay off the meat and dairy.Chronic inflammationcan slow down cell regrowth.

In the ensuing months, Hart found plant-based proteins he loves to eat such as Beyond Meatand even became an ambassador for the company.Along with celebrities like Joaquin Phoenix and Kate Mara, he joined the Feed a Million+ campaignwhich helped deliver food to hospitals and others on the front line of the pandemic. With Beyond Meat's help, in April Hart delivered burgers to the Northridge Hospital that treated his injuries after the crash.

Hart got into the details of his accident with Rogan, explaining: If it had not been for hisdedication to training and focus onfitness prior to the crash he would have likely ended up paralyzed and unable to ever walk again. But because of his fitness level, he was able to recover.

"Doctors looked me in the eyes and said, 'You're lucky to be alive.If your core wasn't in the shape it was, if you didn't have the strength to take whatever that impact was, you would've been snapped and wouldn't walk again.'"Hart believes that the work he put into his fitness over the years led him to recover fully.

Hart will turn 41 this coming July 6th and said that he has only one birthday wish: To have 8.5% body fat. That wish is pretty close to coming true already since he is already at about 10% body fat today.

We wish him that and more since Hart obviously has had a life-altering experience and is making the best of what happens next.

Original post:
Kevin Hart Reveals He is a "Plant-Based Eater" to Joe Rogan - The Beet

Seafood, like salmon, is a staple in the pescatarian diet.

There's a war raging in the health and wellness world that doesn't look like it will end anytime soon. The fight over whether meat or animal-based food products are actually good for you or not has been a long one. But given that the science and expert advice on the topic is so mixed, you might be interested in an eating style that gives you the best of both worlds and allows some non-plant based, but also non-meat protein sources. Enter the pescatarian diet.

Read more:The best healthy food delivery services for 2020: Blue Apron, Home Chef, Sun Basket and more

Our Health & Wellness newsletter puts the best products, updates and advice in your inbox.

A pescatarian diet is an eating style that looks similar to a vegetarian diet, except most pescatarians eat fish. "Pescatarianism is essentially veganism, or in other words, an entirely plant-based approach, but the only animal protein consumed is fish," Kylene Bogden, Registered Dietician and Wellness Advisor for Love Wellness tells CNET. However, some also include dairy and eggs, but it depends on the person's preference.

The pescatarian diet is appealing to many people since one of the main concerns surrounding veganism and vegetarian diets is that you often can't get enough complete protein from plants. Most plants do not contain the nine essential amino acids that are found in animal protein and seafood that constitute a "complete" protein. So the pescatarian diet excludes all forms of meat including red meat, chicken, turkey and pork but you can include any type of seafood, such as salmon, tilapia, shrimp or oysters.

In general, adding more plants and less processed foods into your diet provides many benefits like less inflammationand a lower risk for chronic health conditions like heart disease, type 2 diabetes and high blood pressure.

Fish contains omega-3 fatty acids which health experts say support heart health, among other benefits. According to an American Heart Association science advisory including as little as 1-2 meals with seafood per week can reduce your risk for congestive heart failure, coronary heart disease, stroke and sudden cardiac death. They also stress that these benefits can occur when replacing less healthy meals with fish or seafood.

Studies show that diets with more seafood can have a positive effect on heart health.

Studies also show that people who consume more omega-3 fatty acids, like those found in fish, can experience less depression and anxiety. According to Harvard Health, this may be because the human brain contains a high amount of fatty acids. So researchers guess that when the brain has less of those fats available, it may result in health issues that affect the brain like anxiety, depression or even Parkinson's Disease.

A diet rich in fruits, veggies, and seafood is shown to help lower the risk for diabetes.

Plant-based, vegetarian and pescatarian diets were shown to protect people against obesity and type 2 diabetes in one study published in Diabetes Care.In the study, researchers measured BMI of vegetarians, vegetarians that eat eggs and pescatarians. They found that vegetarians had the lowest risk for diabetes and a lower body mass index (BMI). Pescatarian's BMI were also lower than their meat-eating counterparts.

No matter what your health goals, some people simply feel better when they eat more plants and less meat and rely on seafood as their main protein source."Many individuals feel well eating an abundance of plants with a small amount of animal protein that is easily digested such as fish hence why many choose the approach," Bogden says.

One benefit of the pescatarian diet is that it's really flexible and you can adapt it to your tastes and preferences. There are no "rules" or guidelines other than the kinds of protein you eat and it's up to you if you'd like to include dairy products like cheese or yogurt and eggs.

If you have other goals, like losing weight or gaining muscle for example, you may need to consult a nutritionist on the exact amounts of food and macronutrient ratios that will help you reach those goals.

Types of food you can eat on the pescatarian diet:

Depending on your preference:

Certain types of fish are more likely to have high levels of mercury than others.

When adopting a diet rich in fish and seafood, some people are concerned about consuming the mercury that is found in some fish. Too much mercury in someone's diet can result inmercury toxicity, although the risk is considered low. "Mercury toxicity is a very real issue, but at the same time, is only an issue if an abundance of poor quality, farm raised fish is consumed," Bogden says.

Luckily, not all fish contain the same amount of mercury -- just be mindful of what you're eating to reduce your exposure to it. Here are the guidelines for reducing risk according to Seafood Health Facts:

Fish with high levels of mercury to avoid:

Commonly eaten seafood low in mercury:

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

Read the original:
Is a pescatarian diet healthy? What you need to know before you try it - CNET

Add protein to each of your meal in order to increase its intake

Protein rich foods: There are many reasons to include protein-rich foods in your diet. Protein is a macronutrient which is required by your body on a daily basis. Proteins are also used to make enzymes, hormones and other body chemicals. This nutrient is the building block of cartilage, skin, blood, bones and muscles. The primary function of protein is to build and repair your body. Depending on your physical activity, diet and lifestyle, you need around 1 gm of protein per kg of your body weight.

In this article, we are going to talk about different ways to include protein-rich foods in your diet. Celeb fitness expert Kayla Itsines, in a recent Insta post, recommends that vegetarians and non-meat eaters must add other source of protein to meals and some extra veggies.

It is important to understand that eating protein-rich foods should be a part of an overall balanced diet.

Also read:Vegetarian Protein: Is Soy A Healthy Source Of Protein? Nutritionists Explain

Though it is commonly believed that getting sufficient protein can be tricky for vegetarians, there's a lot that can be done to add protein to your diet even if you are a vegetarian.

Itsines gives the following tips for ensuring that you get enough protein:

1.Add beans or lentils to your meal: Beans and lentils are considered to be healthy protein sources. 100 gms of baked beans can provide you with 6 gms protein, while 100 gms of boiled lentils can give you 9 gm of protein.

2. Use meat alternatives:If some of your favourite recipes are made with meat, you can make swaps with meat alternatives like cottage cheese, jackfruit, tofu and eggs if you are an eggetarian.

Also read:Jackfruit: Magical Health Benefits Of The Fruit And Why Rujuta Diwekar Suggests Eating It

3. Protein-rich snacks: An effective way to add protein to your diet is by having protein-rich snacks. Nuts, seeds, milk, cottage cheese, cheese, yogurt are all rich sources of protein. Snack on these foods to add protein to your diet.

Nuts and seeds are healthy sources of vegetarian proteinPhoto Credit: iStock

4. Eat protein with every meal: Lifestyle coach Luke Coutinho says that a healthy way to increase your protein intake is by adding some protein-rich food to every meal. It needn't be a big part of your meal but a portion of it.

Also read:Weight Loss: Homemade Protein Powder/ Protein Bars That Can Keep Your Weight Down

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Protein-Rich Foods: Vegetarians, Here Are Interesting Ways To Add More Protein To Your Diet - NDTV