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How to live longer: The diet which may help you to live to 100 years old – Express

Posted: May 14, 2020 at 9:45 pm

A decade can fly by in the blink of an eye. You may not be able to slow down time, but being in good health is the key to a longer life. Which diet may help you to live to 100 years old?

Throughout the world there are "blue zones", where centenarians happily reside free from disease.

The term was coined by author Dan Buettner, who investigated the world's longest living people.

Putting together a book, Buettner identified five places on Earth where people lived longer. These were:

A number of studies have found that these areas contain high rates of people who live over 90 and 100 years old.

Researchers from the Universit Catholique de Louvain, Belgium, observed a high prevalence of centenarians in Sardinia, Italy.

And researchers from the Pacific Health Research Institute, in Hawaii, declared: "Okinawa, an isolated island prefecture of Japan, has among the highest prevalence of exceptionally long-lived individuals in the world."

What is their secret to longevity? It may be linked to what they put into their bodies.

READ MORE:Hay fever symptoms: Key signs in your skin you could be allergic to pollen

Diets in the blue zones are typically rich in vegetables, legumes, whole grains and nuts.

Vegetables

Naturally low in fat and calories, this nutrient-rich produce offers an array of health benefits.

Fibre found in vegetables helps to reduce blood cholesterol levels, thereby decreasing the risk of heart disease.

And sweet potatoes, for example, are rich in potassium which helps to maintain healthy blood pressure.

Legumes

Legumes include beans, pea, lentils and chickpeas and they are rich in fibre and protein.

Protein is used by the body to build and repair tissues. It's also the building block for enzymes, hormones, bones, muscles and skin.

Whole grains

Whole grains are made of three parts: the bran, endosperm and germ.

The bran is the hard, outer shell that contains fibre, minerals and antioxidants.

The endosperm is the middle layer of the grain that is mostly made of carbohydrates.

And the germ is the inner layer that contains vitamins, minerals, protein and plant compounds.

Common varieties of whole grains include: oatmeal, quinoa, brown rice, wild rice and bulgur.

Other whole grains include barley, freekeh, buckwheat and whole rye.

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How to live longer: The diet which may help you to live to 100 years old - Express

What an RD wants you to know before trying the candida diet for better gut health – Well+Good

Posted: May 14, 2020 at 9:45 pm

Wondering about the health benefits of the candida diet? A dietitian breaks it down right here.

Eating for gut health in the year 2020 is as trendy as sporting a Juicy Couture sweatsuit was back in the early aughts. One eating plan known as the candida diet claims to outpace the rest when it comes to serving up good-for-your gut meals, but is it a passing trend (like good old JC sweats)? Or is is the candida diet healthy enough to stand the test of nutrition times? Thats the question Tracy Lockwood Beckerman, RD, answers for us on the latest episode of Well+Goods YouTube show, You Versus Food.

Before you hear her spiel, though, you first need to know what this mysterious thing called (*checks notes*) candida is. Get this: We all have yeast inside our bods, explains Beckerman. Candida is just one type of yeast thats typically found in small amounts in the mouth, intestines, on the skin, or in the vagina.

When that yeast is in balance with the good bacteria of your microbiome, its all smooth sailing in the gut. The problems arise when theres too much [candida], says Beckerman. This is Candida overgrowth, which may result in an infection known as Candidiasis. Candidiasis can cause thrush, fatigue, digestive issues, yeast infections, and UTIs.

Enter the candida diet, which sets temporary dietary restrictions that highlight gut-health boosters (like lean proteins, healthy fats, probiotics, and non-starchy veggies), while restricting the consumption of gluten, sugar, alcohol, additives, and more inflammatory foods. In theory, these rules should cut out the foods that impact the GI lining and make the candida thrive. But while theres never a problem with incorporating more salmon, avocado, spinach, and yogurt into your diet, Beckerman warns that not all of the diets rules have nutritional clout.

There is no significant evidence saying that a gluten-free diet can benefit those who do not have a gluten intolerance, says Beckerman. Plus, gut imbalances are serious businessand everyone who thinks they have one should be working closely with a health professional about what their next stepshouldbe before trying the diet.

To get the full story on the candida diets virtues and pitfalls, youll have to tune into the full video.

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What an RD wants you to know before trying the candida diet for better gut health - Well+Good

Why managing sugar intake with a type 2 diabetes diet is ‘more important than ever’ during the pandemic – Yahoo Lifestyle

Posted: May 14, 2020 at 9:45 pm

If youve been stress eating and working out less during the pandemic, youre not alone. But fitness and health expert Harley Pasternak warns that getting into the habit of living that way can put you at risk of developing type 2 diabetes.

Americans are not supposed to eat more than 30 grams of sugar a day, Pasternak tells Yahoo Life. Usually they consume 70 grams of sugar a day and, depending on what you read right now, Americans might be consuming over 100 grams of sugar every single day.

That can lead to negative consequences, including type 2 diabetes, he says. That's why it's so important we manage our sugar intake, Pasternak says.

Important side note: Eating a lot of sugar can even tamp down on your immune system. Research shows that after you have a high sugar meal, your immune system is actually suppressed for two to three hours and does not function as well as it normally should, Pasternak says. Other studies have shown that viruses are really happy when they find cells covered in sugar. They say that certain viruses, like a coronavirus, has a sweet tooth and over 80 percent of the cells that it attaches to ourselves covered with sugar. So managing our sugar is more important than ever.

Pasternak says there are a few things everyone can do to lower their type 2 diabetes risk. And, he adds, these tips can also help if you already have type 2 diabetes.

Make sure your meals are less than 10 grams of sugar and snacks less than five grams of sugar, Pasternak says.

Everyone has treats they love, and it can be hard to resist temptation when theyre right in front of you. Make sure you remove those trigger foods in your house, that late night, sugary cereal in the cupboard or that ice cream in the freezer, Pasternak says. Get them out. He also recommends doing your best to avoid those foods when youre out too, like bypassing a coffee shop with delicious pastries for one that doesnt have treats.

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Make sure that you're filling yourself up with the right foods so that you don't have a low blood sugar, Pasternak says. He recommends loading up on healthy fats like nuts, seeds, olives and avocados, high-fiber foods like vegetables, fruits and whole grains, and quality proteins like seafood, chicken and dairy.

Exercise is a very important tool in managing our blood sugar, Pasternak says. Every time we move, we require energy. Sugar is a simple carbohydrate that's used as a fast form of energy. So walking, jogging, dancing, all of these are forms of aerobic activity that help burn carbohydrates, energy and eventually sugar immediately.

Sleep is an important element in making sure that we have stable blood sugars, that we have healthy metabolisms, Pasternak says. And, he adds, if you dont get enough sleep, it can lead to poor food choices.

Pasternak recommends removing alcohol from your evening routine. Alcohol is the most commonly used sleep aid in the United States, he says. It also disrupts the quality of our sleep almost more than anything else. So, kick alcohol to the curb. Caffeine can also disrupt your sleep if you have it too late in the afternoon, he points out.

Ultimately, Pasternak says that making smart lifestyle choices can help your health, whether you have diabetes or not. All of these combine to help reduce our chances of becoming a type 2 diabetic and to help us manage our diabetes, he says.

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Why managing sugar intake with a type 2 diabetes diet is 'more important than ever' during the pandemic - Yahoo Lifestyle

What is the endomorph diet? Losing weight based on body type – TODAY

Posted: May 14, 2020 at 9:44 pm

Thousands of books and generalized diet programs have been designed to help people lose weight, and yet, the obesity and preventable chronic disease rates continue to rise. If current projections become a reality, almost half of us will be obese by 2030, according to a study led by Harvard T.H. Chan School of Public Health. What if the perfect diet was less about the food involved and more about the individual? The endomorph diet is one option that breaks down your daily dose of meals based on your body type. Though the concepts behind the diet lack strong data, its making a comeback in the ever-changing world of weight-loss remedies.

In the 1940s, researcher and psychologist William Herbert Sheldon defined three body types (ectomorph, mesomorph and endomorph) that could be assigned to an individual. The last body type, endomorph, was defined as a body that was shorter in stature with larger bone structure. Sheldon defined endomorphs as round and soft. The endomorph structure was commonly associated with a slower metabolism and a propensity to hold onto fat over muscle. Sheldon explained that this made the endomorph more likely to struggle with weight loss. His work was initially embraced (he even identified personalities to each body type) but was later deemed controversial.

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The diet focuses on defining the right mix of macronutrients rather than restricting calories. People following the diet should derive 30% of their calories from carbohydrates, 35% from protein and 35% from fats. Theyre also encouraged to focus on fiber-rich foods, healthy fats and an avoidance of sugar and refined carbohydrates. However, recommendations on specific foods and eating frequency are not defined.

Mascha Davis, a registered dietitian, founder of Nomadista Nutrition and author of the newly released book "Eat Your Vitamins," thinks that the breakdown of macronutrients in the endomorph diet could be effective for individuals struggling to lose weight since the plan focuses on increasing fiber and protein. She cautions, however, that the diet still makes a lot of generalizations, and therefore, its not an approach she would recommend to her clients. There are other ways to create a more personalized eating plan. Davis prefers an individualized assessment and nutrigenomics test, which assesses genes related to diet, weight, cardiac health and fitness. She believes this method yields more personalized results. Finally, in addition to not being customized enough, Davis suggests that the endomorph diet ignores a lot of other factors like genetics, blood work, personal history, stress and sleep.

The data linking dietary behaviors, success in weight loss, metabolism and body type is limited. Only a few studies citing the potential characteristics of an endomorph body type exist. Further, the lack of personalization inherent in the diet is a concern. Ashley Koff, a registered dietitian and the CEO of the Better Nutrition Program, says that the premise of "slow metabolism," or the struggle to gain muscle or lose weight, can be grouped together as a "symptom" or "condition" for which there is a singular approach defies what we know about the human body. She goes on to say that a focus on macronutrients alone without digestive health and micronutrient intake and further looking at lifestyle choices belongs in the 1980s, not 2020.

Based on previous research on lower carbohydrate approaches, the diet may be beneficial for certain individuals who are more prone to carrying excess fat in the belly region, and thus, more prone to insulin sensitivity. But taking the macronutrient breakdown and translating it into a dietary plan means working with a practitioner who can assess your total nutrition intake within the context of your current health, medical history and lifestyle choices. Koff says that science alone won't tell us what is better for humans. It can give insights that practitioners can then use to personalize recommendations. She recommends a digestive assessment as a first good step and states that no results can be gained without better digestion, regardless of body type.

Weight loss depends on many things. Both Davis and Koff agree that the long-term success and sustainability of this diet for individuals is questionable. Your environment, gut health, disease status and even who you socialize with can impact your ability to lose weight and keep it off. The endomorph diet is similar to paleo without limitations on legumes, grains and dairy. So, altering paleo plans to include more high-fiber complex carbohydrates, non-starchy vegetables, healthy fats and limited red meat may be a good starting place.

In the end, the perfect diet is most likely the one you can successfully stay on long term. Living longer and better may be more impactful than getting back into your skinny jeans.

Kristin Kirkpatrick

Kristin Kirkpatrick is the lead dietitian at Cleveland Clinic Wellness & Preventive Medicine in Cleveland, Ohio. She is a best-selling author and an award winning dietitian.

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What is the endomorph diet? Losing weight based on body type - TODAY

Coronavirus Diets: What’s Behind the Urge to Eat Like Little Kids? – UPJ Athletics

Posted: May 14, 2020 at 9:44 pm

This article was written by Carli Liguori, a faculty member in the School of Education's Health and Physical Activity department,for The Conversation. Faculty members and researchers who want to learn more about publishing in The Conversation canread about the process here.

Have you noticed grabbing an extra bag of chips at the supermarket? Or eating more frozen dinners than you used to? Or even eating snacks that you havent eaten since you were a little kid?

The COVID-19 pandemic has upended nearly every facet of our daily lives, from how we dress, to how we work, to how we exercise.

Its also changing the way we eat. As a registered dietitian and nutrition researcher, Im fascinated by the types of food people are buying during this strange time.

One recent survey found that 42% of respondents indicated theyre purchasing more packaged food than they typically would and less fresh food.

Sales of frozen pizza have almost doubled. Sales of frozen appetizers and snacks think Bagel Bites are over a third, while ice cream sales have increased 36%.

According to Uber Eats, the most common food delivery order in the United States has been french fries, while the most popular beverage has been soda.

To me, these foods have one thing in common: Theyre the stuff we ate as kids.

Why might grown adults be reaching back into the pantry of their pasts? What is it about a pandemic that makes us feel like were teenagers at a sleepover?

The reasons are deeply rooted.

At its core, the purpose of food is to nourish. Of course food provides us with the necessary energy and balance of vitamins and minerals to power and fuel the body. But anyone whos reached for a pint of Ben and Jerrys after a particularly stressful day will know that nourishment is about more than nutrition.

During periods of stress, people tend to eat more and show a greater preference for higher calorie foods. The sweeter and saltier the better. Regardless of hunger, a tasty snack can feel comforting. Theres evidence to suggest that highly palatable foods, especially those high in fat and sugar, may illicit a response in the brain that is similar to the response from opioids.

Yes, a delicious slice of rich chocolate cake can be just as good as drugs.

We tend to call many of these foods comfort foods, but the definition of comfort food is a bit slippery. Food is deeply personal. The foods that comfort people depend on their cultural background, taste preference, and personal experience. We know, however, that food can induce feelings of nostalgia that transport us back to simpler times.

So perhaps its no surprise that, during a period of uncertainty that has many of us desperate for some relief and comfort, the foods of our childhood can act as a salve. For some of us, that bowl of Lucky Charms isnt just a sweet treat; its a reminder of days gone by, a time of safety and stability.

Theres nothing inherently wrong in finding temporary relief from chaos and uncertainty through food. But its probably best to view these changes in eating behavior as a temporary habit during a weird time. After all, a diet rich in macaroni and cheese and chicken nuggets doesnt exactly set our bodies up for long-term success.

As peoples lives start to regain some sense of normalcy, diet can actually be a major part of the equation. Returning to a more health-conscious diet could be part of reestablishing your previous routines. And if youve never been able to find the time to prioritize healthy eating, now could actually be a good opportunity to start laying the groundwork for habits that become the new normal.

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Coronavirus Diets: What's Behind the Urge to Eat Like Little Kids? - UPJ Athletics

What is wrong with the Indian diet? Apparently a lot, claims UK-based cardiologist Dr Aseem Malhotra – Times of India

Posted: May 14, 2020 at 9:44 pm

With delectable flavours and fragrant spices, Indian cuisine is certainly popular around the world. In addition to its wide variety of rich flavours, a traditional Indian diet also boasts of a wide variety of nutrients in a balanced quantity. However, on the flip side, obesity and diabetes still continue to be a significant public health concern for India. According to the medical journal Lancet, the burden of diabetes is rapidly increasing in India and there is an estimated 72.96 million cases of diabetes in the adult population of the country as of now. Infact, India has been deemed as the worlds capital of diabetes. So, for a nation that boasts of lentils, fresh and fruits and vegetables as an integral part of its diet, where exactly did we go wrong? Is our growing inclination towards western food (pizza, burger, fries etc.) to be blamed or is there more to the Indian diet? We connected with a renowned cardiologist and famous author Dr Aseem Malhotra and asked him to shed light on the same. In this riveting conversation, Dr Aseem touched upon several eye-opening facts and misconceptions about the Indian diet that continue to plague our minds even today. Here is an excerpt from the conversation:

The role of comorbidity and death from COVID-19 Dr Aseem emphasized on the fact that even as the novel coronavirus continues to wreak havoc across the globe, it is the people with underlying chronic metabolic diseases including high blood pressure, obesity and type 2 diabetes which are affected the most. India has the highest prevalence of type 2 diabetes in the world, which on an average reduced the life expectancy by up to 10 years.

The relationship between Indians and chronic metabolic syndrome In India, 43 per cent of people with normal BMI (Body Mass Index) are metabolically unhealthy. This means that a huge proportion of people are living in this illusion of protection thinking that they are not overweight or unhealthy.

Dr Aseem spoke at length about metabolic syndrome and how 1 in 3 adults in India are suffering from this syndrome. He defined metabolic health using these 5 parameters:

Your blood pressure should be ideally less than 120 over 80 mm Hg

You should not have pre-diabetes or type 2 diabetes

Your triglyceride levels should be less than 1.7 millimoles per litre

Your good cholesterol (HDL) should be greater than 1 millimoles per litre.

If you are a man your waist circumference should be less than 90 cms and for a woman, it should be less than 85 cms.

This essentially means that even if your BMI is ideal, if you have excess fat around your body or any of the above-mentioned parameters, you are probably not as healthy as you may think.

Extra sugar, fried snacks and refined carbohydrates: Everything wrong with the Indian dietQuite appropriately, when talking about the word ''diet", Dr Aseem linked it to its greek origin 'diaita', which essentially means 'lifestyle'. Surprisingly, 70 per cent of Indian diet calories come from consuming carbohydrates and most of them are not necessarily from the best quality of carbohydrates. These poor quality carbohydrates include a lot of sugar, flour-based products, snacks loaded with starch, loaves of bread, and white rice. Another shocking finding shared by Dr Aseem is that an average Indian consumes at least 15 teaspoons sugar in the form fruit juices, sweets, sugar-laden drinks and snacks. He underlined the fact that while one does not need any amount of sugar to stay healthy, the World Health Organization has drawn the upper limit on five teaspoons of sugar per day. This essentially means, Indians are probably consuming 3-4 times of sugar then they should.

Your diet can reverse type-2 diabetesContrary to popular beliefs, Dr Aseem explained that it is never too late to change your dietary habits as it can help you reverse type 2 habits within weeks. This can be done by carefully monitoring your diet and changing the needful. For the uninitiated, Dr Aseem has been working with type 2 diabetes patients and empowering them to reverse the same with the help of lifestyle and dietary changes.

While he did not advise the patients to instantly stop taking the medications, he did recommend dietary changes for type-2 diabetes patients. He stated that medications and insulin for type-2 diabetes do not work on increasing the lifespan or reducing the chances of a heart attack and they also come with their side-effects.

When you work on reversing type-2 diabetes, you not only take away the immeasurable suffering of the patients and the impact this disease has on their nerves, eyes, kidneys etc but it also adds years to their lives, he added. Since the patients of type 2 diabetes tend to have a particular sensitivity to the sugars and refined carbohydrates, when they begin to cut down the sugar, rice, bread, potatoes etc, their blood glucose level may start to go down in a span of few weeks.

As a result, they may end up reducing the medication dosage when advised by their doctor. He pointed out that type 2 diabetes is a condition of carbohydrates intolerance, so shunning the glucose and carbohydrate-laden products like rice, breads, pasta, sugar etc can do wonders for the patient. Additionally, junk and processed food items should be replaced with whole foods including fresh fruits and vegetables. He also said that fruit juices should be avoided as they are full of sugar and whole fruits should be added to the diet instead.

The relationship between the Keto diet and managing type-2 diabetesThe cardiologist underlined that whole food-based Keto diet can be very beneficial for those battling type-2 diabetes. On the other hand low-sugar, low refined carbohydrate, a Mediterranean inspired diet with lots of vegetables or unprocessed meat like lamb, chicken and fish can also be a part of a healthy diet.

He also busted the prevalent myth of eating as frequently as every two hours and said that there is no legitimate need for the majority of the people to eat every two hours, no matter what is being propagated on the internet.

The goodness of Intermittent diet When you cut down the sugar and starch in the form of junk food, snacks and packaged food items, you actually eat to fullness and don't feel as hungry as before. Speaking about Intermittent diet, Dr Aseem agreed that there are emerging pieces of evidence which back the claim that it can be good for your metabolic health. He also underlined different methods of doing the intermittent diet and explained that for two or three times a week, he fasts for 16 hours a day and eats in a window between 12 to 8 pm.

The lack of protein in the average Indian diet As per a statement by the Indian Dietetic Association, a whopping 84 per cent of Indians are protein deficient! This is not surprising considering the fact that meat inadvertently remains one of the best sources of protein, which doesn't find its place in an average Indian thali. He pointed out that protein deficiency poses a big threat to the elderlies as they lose muscle mass and strength with age.

He listed down some of the best sources of protein which included eggs, paneer (cottage cheese), lentils etc and pointed out that Indians need to consume more of these protein-rich products in their diet instead of flour-based products and rice. Eggs remain one of the best sources of protein, including the yolk. The cardiologist reiterated the fact that the cholesterol present in egg yolks does not raise our cholesterol and will not give you a heart attack.

Move over vegetable oils, it is time to bring back desi gheeThe vegetable seed oils used for cooking in the Indian households including the sunflower oil, canola and soybean oil are not exactly healthy. Dr Aseem suggests swapping them with desi ghee, coconut oil and extra virgin oil. Since these oils remain quite stable even after they are heated up, they make for a healthier alternative to the vegetable oils that become toxic after heating.

He also reiterated that the adoption of the modern western diet through these fast food joints is actually increasing the consumption of toxic food items and should be avoided as much as possible.

Why you need to quit smoking and start walking

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What is wrong with the Indian diet? Apparently a lot, claims UK-based cardiologist Dr Aseem Malhotra - Times of India

Breakfast Burritos Are the Ultimate Recovery Fuel for Ultrarunner Maggie Guterl – runnersworld.com

Posted: May 14, 2020 at 9:44 pm

Maggie Guterl doesnt quit. Last October, she became the first female to win the Bigs Backyard Ultra, a last-man-standing race hosted by Gary Lazarus Lake Cantrell in Bell Buckle, Tennessee, where runners have to finish a 4.17-mile loop every hour on the hour for as long as they can. Guterl, 39, outlasted the field by running for 60 hours straightcovering 250 miles in the process.

When I finished, a woman came up to me and said, I didnt want to tell you this, but you were running for all of the women and an entire gender, Guterl told Runners World after the race. That was in my head the whole race, and it was so surreal when I was the last one standing.

After her historic win, the Durango, Colorado-based ultrarunner took a few weeks off from running, then began building her mileage back up to prepare for Cantrells best-known ultra, the Barkley Marathons. But when that race was canceled due to the coronavirus pandemic in March, Guterl laced up her running shoes for the next best thing: the Quarantine Backyard Ultra, a virtual race similar to Bigs, hosted by Cantrell on April 4.

Unfortunately, nine hours into the Quarantine Backyard Ultra, Guterl had to stop because of an intense pain in her low back. I couldnt walk without pain, she said. She believes the issue was caused by an inflamed sacroiliac (SI) joint, which is the joint that connects the base of the spine to the hips. Since the race, she has taken time off running to rest the joint. Luckily, she found another way to enjoy the trails near her home.

I have a fat bike, a gravel bike, and a hardtail mountain bike, and Ive been using them as much as I can, Guterl said. For me, its so important to get outside and move.

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Under normal (pre-coronavirus) circumstances, Guterl has to fit training around time in the office at Tailwind Nutrition, where she works as athlete and events manager. Even before joining the Tailwind team, she was a huge fan of their products, which aced the rigorous test of not upsetting her stomach during ultra training and racing.

When shes training for an ultra, Guterl typically runs between 70 and 90 miles per week, plus additional strength training. All of that work requires a serious amount of fueling, which sometimes means a sit-down meal or a quick Eggo waffle midrun. Here, Guterl shares how she typically fuels for a day of training.

I like to run first thing in the morning before work, so Ill set my alarm for 5:00 or 5:30 a.m. Ill make some coffee, then head out the door with a 24-ounce bottle of a caffeinated Tailwind drink mix. Basically, Im all caffeine in the morning. I park at my office, then leave from there to do my workout, which usually takes about an hour and a half. Afterward, Ill have a Tailwind recovery drink and head into work.

For breakfast, my go-to meal is a breakfast burrito from the food truck that parks outside of our office. I order mine loaded with spinach, potatoes, and eggs, and it is so massive that I usually eat half for breakfast and half for lunch. If I dont get a burrito, Ill bring something from home, like scrambled eggs or oatmeal with peanut butter, banana slices, honey, and walnuts.

My lunch is usually a big salad with all of the veggies my husband and I keep in our fridge. Ill do a mix of greens, peppers, cucumbers, tomatoes, avocado, pumpkin seeds or sunflower seeds, and smoked salmon. I am obsessed with the salmon from Honey Smoked Fish Co., which is based in Denver. I would eat it all day if I could.

My coworker and I usually do weight training after work, and I always have an afternoon snack so that Im not starving at the gym. Ill munch on a bag of nuts or tortilla chips, or Ill have hummus with cut up veggies. My office is also crazy about candy, so if theres a bowl of Reeses Cups or M&Ms, Ill grab some of those.

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My husband and I are pretty laid-back when it comes to dinnera lot of times, well do pasta or a frozen pizza. But if were in the mood to cook, one of my favorite things to make is a big stir-fry with whatever vegetables we have on hand. In a big pan, Ill throw in yellow squash, zucchini, portobello mushrooms, onion, peppers, lime juice, and soy sauce, then serve that over rice noodles.

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The night before an ultra, I dont eat a ton of veggies, to limit the amount of fiber in my system. I usually eat Pad Thai thats not very spicy with eggs as my prerace meal. Then the morning of the race, Ill have oatmeal with peanut butter and honey. For the first few hours of the race, Ill just have Tailwind sports drink mix. Once I start craving real food, Ill rotate through Uncrustables sandwiches, chips, mashed potatoes, noodles, pierogies, and Eggo waffles. At Bigs, Lazs [Cantrells] wife made potato soup, which was awesome midrace.

I love a big bowl of cereal for dessert. After Bigs Backyard Ultra, I indulged with Lucky Charms. Now, I usually have Honey Nut Cheerios or Honey Nut Chex in the cupboard.

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Breakfast Burritos Are the Ultimate Recovery Fuel for Ultrarunner Maggie Guterl - runnersworld.com

Combination Of Fasting Diet And Vitamin C Could Help Tough Cancer Treatment: Study – NDTV Food

Posted: May 14, 2020 at 9:44 pm

The combination, according to the scientists help delayed tumour progression in mice

Previous studies have hinted at the link between diet and cancer treatment, according to the latest one published in the journal Nature Communications, afasting-mimicking diet could be more effective at treating some types of cancer when combined with vitamin C. The study was conducted by the scientists from USC and the IFOM Cancer Institute in Milan.

The combination, according to the scientists help delayed tumour progression in multiple mouse models of colorectal cancer; whereas in some mice, it caused disease regression.

"For the first time, we have demonstrated how a completely non-toxic intervention can effectively treat an aggressive cancer," said Valter Longo, the study senior author and the director of the USC Longevity Institute at the USC Leonard Davis School of Gerontology and professor of biological sciences at the USC Dornsife College of Letters, Arts and Sciences.

"We have taken two treatments that are studied extensively as interventions to delay ageing-- a fasting-mimicking diet and vitamin C -- and combined them as a powerful treatment for cancer," added Longo.

While it is a challenge for many cancer patients to fast, a much safer option would be a low-calorie, plant-based diet that causes cells to respond as if the body were fasting, according to the researchers.

A low-toxicity treatment of fasting-mimicking diet plus vitamin C may have the potential to replace more toxic treatments, the findings suggested.

Recent studies have pointed at the efficacy of vitamin C in battling cancer, especially if it is combined with a potent treatment.

Through this new study, the research team tried to investigate whether a fasting-mimicking diet could enhance the high-dose vitamin C tumour-fighting action by creating an environment that would be unsustainable for cancer cells but still safe for normal cells.

"Our first in vitro experiment showed remarkable effects. When used alone, fasting-mimicking diet or vitamin C alone reduced cancer cell growth and caused a minor increase in cancer cell death. But when used together, they had a dramatic effect, killing almost all cancerous cells," said Longo.

The study also provided clues about why previous studies of vitamin C as a potential anticancer therapy showed limited efficacy. By itself, a vitamin C treatment appears to trigger the KRAS-mutated cells to protect cancer cells by increasing levels of ferritin, a protein that binds iron.

During their investigation, scientists reduced levels of ferritin, which helped them increase vitamin C's toxicity for the cancer cells. And with this finding, they were also able discover that colorectal cancer patients with high levels of the iron-binding protein have a lower chance of survival.

"In this study, we observed how fasting-mimicking diet cycles are able to increase the effect of pharmacological doses of vitamin C against KRAS-mutated cancers," said Maira Di Tano, a study co-author at the IFOM, FIRC Institute of Molecular Oncology in Milan, Italy.

"This occurs through the regulation of the levels of iron and of the molecular mechanisms involved in oxidative stress. The results particularly pointed to a gene that regulates iron levels: heme-oxygenase-1," added Tano.

The research team's prior studies have shown slow progression rate due to fast mimicking diet, making chemotherapy more effective in tumour cells while protecting normal cells from chemotherapy-associated side effects.

However, they stressed upon the fact that the combination of the diet with vitamin C enhances the immune system's anti-tumour response in breast cancer and melanoma mouse models.

The team's goal was to study if the non-toxic combination interventions would work in mice, and that it would look promising for human clinical trials.The team is now investigating the effects of the fasting-mimicking diets in combination with different cancer-fighting drugs.

(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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Combination Of Fasting Diet And Vitamin C Could Help Tough Cancer Treatment: Study - NDTV Food

What Happens To Your Body And Brain When You Go Vegan Or Vegetarian – HuffPost

Posted: May 14, 2020 at 9:44 pm

Vegetarian and vegan diets are nothing new, but now that were facing meat shortages and COVID-19 is shining a bright light on the flaws and troubles of our nations commercial meat supply chain, more and more people are eating less meat these days, or at least thinking about it.

Many are ditching meat with other ethical, environmental and health reasons in mind, too. Meatless diets have been associated with increased nutrient intake and lower risk of some chronic diseases. And meat production particularly beef production isnt doing any favors for the health of our planet. Greenhouse gas emissions from animal-based agriculture are actually so sizable that a report from the United Nations Intergovernmental Panel on Climate Change last year recommended reducing meat consumption in order to adapt to climate change.

But how exactly does a meat-free diet affect your body? We reached out to some experts to find out what happens when you adopt a plant-based diet so you can decide if its the right choice for you.

Before we get into that, an important note: When we say a vegetarian diet, were referring to a diet thats free of any meat and fish. But vegetarianism has many variations some people still eat dairy and eggs (lacto-ovo vegetarians), some allow eggs but no dairy (ovo-vegetarians), and some allow fish and sometimes dairy and eggs (pescatarian). Vegan diets dont include any of those items.

Heres what you can expect when you go on a plant-based diet:

Your bowel habits will probably change.

Eating more plant-based foods like vegetables, beans and whole grains increases your fiber intake. This will help prevent constipation, improve bowel function and probably result in more regular bowel habits.

Bowel regularity is beneficial for overall health and well-being, said Colleen Chiariello, a registered dietitian and chief clinical dietitian at Northwell Healths Syosset Hospital.

At the same time, you may become more bloated than usual, especially if youve recently upped your intake of vegetables or if youre consistently filling up on brussels sprouts, broccoli, cabbage and other vegetables that are known to produce excess gas.

When switching to a vegetarian diet, Chiariello advised incorporating a range of fruits and vegetables, not just the same ones. Staying hydrated is important too, as drinking more fluids can minimize gas from certain fruits and vegetables.

Keep in mind that if the gas is minimal, you probably dont need to worry too much. A little bit of gas is worth the benefit of colon health, Chiariello said.

Youll probably be consuming more nutrients.

When you stop eating meat and switch to a vegan or vegetarian diet, you may be eating a lot more nutrient-rich foods.

This increases the intake of vitamins, minerals, antioxidants, and fiber in the diet, said Kim Rose, a registered dietitian based in Florida. Fiber is not only an important part of a healthy digestive system; it has the potential to improve cholesterol, make you feel full for a longer period of time, give the body energy, and assist in the prevention of constipation and diarrhea.

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Unhealthy eating behaviors can develop if youre not mindful of them.

A plant-focused diet has many potential benefits, but its not necessarily healthier than a non-vegetarian or non-vegan diet especially if youre eating a ton of processed foods.

It really all depends on the foods chosen and the individual nutrition needs of the person who is going vegetarian, said Emily Hamm, a registered dietitian at Northside Hospital in Atlanta. Research shows that there are multiple health benefits to going vegetarian if the vegetarian diet is rich in plant-based whole foods rather than just the reduction or absence of animal-based foods.

Tim Radak, a registered dietitian in North Carolina, recommended carefully planning any dietary change in order to avoid nutritional deficiencies and other negative effects.

For example, a soda and cheese pizza are vegetarian, but certainly do not promote health, he said.

For some people, a diet thats restrictive in any way can be hard to maintain and can even be associated with disordered eating patterns.

Consider the reason is it for ethical reasons like animal rights? Or is it because you feel it will be a healthier lifestyle? said Rachel Fine, a registered dietitian in New York.

Instead of fully avoiding any one type of food, she recommended making decisions and choices based on how certain foods make you feel physically, emotionally and ethically.

You probably wont have any trouble getting enough protein.

Many people fear plant-based diets, thinking they wont be able to get enough protein without meat. But the truth is, lots of these foods are high in protein. Its good to be mindful of protein intake, but you probably wont struggle to consume enough protein if youre being mindful.

A variety of nuts and seeds such as pistachios and quinoa, beans and peas, and soy-based products such as tofu and tempeh, are good sources of protein that also contain an array of vitamins and minerals that will properly nourish, Rose said.

But there is a caveat here: Youll want to pay attention to the source of the protein you reach for since many of the meat-replacement products some vegetarians rely on are heavily processed and can be high in sodium.

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You may need to take dietary supplements.

While you might consume a lot more nutrients than usual after transitioning to a vegetarian diet, you still may need to take dietary supplements to avoid certain nutrient deficiencies.

Many vegetarians or vegans take supplements for vitamin B12, which is available mostly in animal products and only in a small number of plant-based foods. Vitamin B12 deficiency can cause fatigue, weakness, neurological disorders and other problems. Other supplements common among vegetarians or vegans are iron, vitamin D and calcium. But this all depends on your individual body and diet.

Check with your dietitian and health care provider if you are concerned about your vitamin or mineral status and tell your health care providers if you follow any dietary restrictions, Hamm said. Lab work and a nutrition-focused physical assessment will reveal if there are deficiencies.

Your heart health may improve.

Much of the fiber found in produce is soluble, which has been shown to improve cholesterol, Fine said. Soluble fiber dissolves in water and binds with cholesterol in the small intestine so that the cholesterol leaves the body through your feces rather than being absorbed into your bloodstream, where it can contribute to plaque build-up in the arteries.

A lot of foods consumed in a plant-focused diet are beneficial to heart health, too. Fine pointed out that flax seeds and canola oil are good sources of omega-3 polyunsaturated fatty acids, which have anti-inflammatory properties. And olive oil, avocado, almonds, peanuts and other nuts are good sources of healthy fats that protect your heart.

You may have a reduced risk of cancer.

Plant-based foods contain phytochemicals naturally occurring chemical compounds that not only contribute to the color, taste and smell of plants but also protect human health and help our bodies fight off disease. Some research shows that these phytochemicals may protect against certain types of cancer.

The bottom line: A vegetarian diet can have a lot of positive benefits to your overall health, especially if youre loading up on nutrient-dense, plant-based, whole foods. But it all depends on what youre eating swapping meat with highly processed food isnt the best option. Take some time to examine if its best for you, and if youre ever unsure, you should always chat with your doctor.

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Microscopic algae diet could help honeybees fight off deadly pathogens and other threats – Genetic Literacy Project

Posted: May 14, 2020 at 9:44 pm

A microscopic algae (microalgae) could provide a complete and sustainably sourced supplemental diet to boost the robustness of managed honey bees, according to research just published by Agricultural Research Service scientists in the journal Apidologie.

Poor nutrition in honey bees is often an underlying factor in colony losses because malnutrition amplifies the detrimental effects of parasites, pathogens, and pesticides. Habitat loss, decreases in flowering plant diversity and large tracts of crop monoculture (cultivation of a single crop over a large area) all can potentially contribute to lessening natural pollen sources, which provide bees essential nutrition.

Now, research by ARS entomologists Vincent Ricigliano and Michael Simone-Finstrom has shown that the microalgae Arthrospira platensis (commonly called spirulina) has a nutritional profile that closely resembles pollen. Spirulina is a part of family of blue-green algae, which are single-celled organisms that exist individually or in chains or groups.

Ricigliano and Simone-Finstrom found that spirulina is rich in essential amino acids and lipids required by bees, with levels matching those found in tested pollen samples.

The two scientists are both with the ARS Honey Bee Breeding, Genetics, and Physiology Research Laboratory in Baton Rouge, Louisiana.

Our work is a pioneering first look into the nutritional and functional properties of a single microalga and how well it corresponds to what is needed in a complete pollen substitute for the honey bee, explained Ricigliano.

In addition to being rich in essential amino acids necessary for protein synthesis, immune function and colony growth in honey bees, spirulina also contains prebiotics that support the growth of healthy gut bacteria.

Commercial beekeepers have become increasingly reliant on artificial pollen substitute diets to nourish colonies during periods of pollen scarcity as well as to bolster colony size before they fulfill pollination service contracts.

Currently available commercial diets for bees usually incorporate a variety of ingredients such as soy, yeast, wheat, lentils and milk proteins in an effort to supply balanced nutrition. These artificial diets are sometimes deficient in essential macronutrients (proteins, lipids, prebiotic fibers), micronutrients (vitamins, minerals), or antioxidants.

So the need to scientifically improve the efficacy of pollen substitutes can be considered vital to modern beekeeping and we need to think about how we can do it in a sustainable way, Ricigliano said.

Microalgae can be sustainably grown on a large scale with a minimal amount of water and few chemical inputs. It can even be grown in places where soybeans and other crops cannot be grown.

All it takes are shallow ponds, nutrient salts and sunlight to produce highly nutritious microalgae, said Ricigliano.

Now, the researchers are testing the microalgae diet in a field setting to make sure the diet is attractive to bees and supports colony growth. The excellent nutrition profile of spirulina suggests that there are likely other microalgae that could serve honey bees well, Simone-Finstrom pointed out.

We have also begun development of new microalgae strains to address other aspects of bee health, including targeted nutrition strategies, Ricigliano added.

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