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 up 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.

This article is republished from The Conversation under a Creative Commons license. Read the original article here: https://theconversation.com/coronavirus-diets-whats-behind-the-urge-to-eat-like-little-kids-137864.

We are making critical coverage of the coronavirus available for free. Please consider subscribing so we can continue to bring you the latest news and information on this developing story.

The Conversation is an independent and nonprofit source of news, analysis and commentary from academic experts.

See the rest here:
Pitt researcher digs into coronavirus diets: What's behind the urge to eat like little kids? - TribDem.com

So many of us have a few extra pounds to lose, and lately two ways of eating have earned a

So many of us have a few extra pounds to lose, and lately two ways of eating have earned a lot of attention for their ability to help followers slim down fast: the keto diet and intermittent fasting.

Both approaches to eating can help you drop weight quickly and may offer additional health benefits. But what about combining the two?

[SEE: Dirty Keto vs. Clean Keto: What Is the Difference?]

What Is Keto?

Cathy Leman, a registered dietitian nutritionist and founder of Dam. Mad. About Breast Cancer, a nutritional consulting firm based in greater Chicago thats aimed at helping breast cancer patients and survivors, explains that a classic keto diet is a high fat, adequate protein, low-carbohydrate diet designed to produce ketosis through mimicking the metabolic changes of starvation. Keto diets force the body to use fat as its primary source of energy.

The keto diet has been around since the 1920s, first developed to manage seizures in children with epilepsy, says Kacie Vavrek, a sports dietitian at the Ohio State University Wexner Medical Center, in Columbus. While theres ample evidence that the diet can be a life-changing intervention in some individuals with epilepsy that dont respond to other treatment interventions, we do not have evidence that keto is effective or safe long term for anything other than epilepsy.

Nevertheless, over the past few years, the keto diet has gained a staunch following as a means of rapid weight loss, and some people have suggested it could help manage certain chronic diseases such as diabetes. Vavrek notes that cutting back on low quality carbs like sugar and refined flour is good for everyone, and this is part of the upside of the keto diet. However, keto also cuts out healthy, high-fiber foods like fruits, whole grains, beans and lentils and starchy vegetables that are important for overall health and gut health.

And, while some people do drop a significant amount of weight quickly while following the keto diet, not everyone does. Liz Weinandy, a registered dietitian also with Wexner, says that many people gain weight from it is since it is a very high fat diet and fat is very high in calories. And weight loss success may be difficult to maintain long term. For many folks, as soon as you loosen up some of the restrictions, the weight comes back quickly.

Similarly, theres not enough information about the long-term benefits of the keto diet in preventing or managing chronic diseases such as heart health and diabetes. This is in part because of the extreme difficulty with staying on this type of diet long term, Vavrek says. Also, the diet can be very high in red meat, salty foods, processed foods and saturated fat, which are antithetical to overall good health.

In fact, Vavrek says following a strict keto diet can lead to kidney stones, constipation, nutrient deficiencies and possibly an increased risk of heart disease. Keto can improve blood sugar levels in the short term, but long-term research is limited.

The keto diet ranked No. 34 (out of 35 diets reviewed) on U.S. News list of Best Diets Overall. It tied for No. 3 on the Best Fast Weight-Loss Diets ranking and No. 15 on the list of Best Diets for Weight Loss.

[SEE: Vegan Keto Diet: Is It Possible?]

What Is Intermittent Fasting?

Intermittent fasting is a pattern of eating that cycles through periods of eating and periods of fasting. Its not a diet that dictates what you can or cannot eat, rather it shifts when you eat. Some of the more common approaches include:

The 16/8 method. This involves a 16-hour fast followed by an 8-hour window when you can eat.

The 14/10 method. This follows the same idea as the 16/8 method, but is slightly less limiting and may be easier for beginners to get the hang of fasting. You fast for 14 hours and have 10 hours to consume your daily calories.

The 5:2 diet. In this approach, youll eat normally five days of the week but then limit your calorie intake significantly consuming only about 500 or 600 calories two days of the week.

Eat-stop-eat, AKA the 24-hour fast. This approach is similar to the 5:2 diet, but instead of consuming just a few calories on those two fasting days, this approach calls for a 100% fast during those two 24-hour sessions each week. Some versions of this approach call for just one day of fasting per week instead of two.

Alternate-day fasting. In this approach, youll alternate a 24-hour fast or severely restricted calories and a normal diet every other day.

Spontaneous meal skipping. In this approach, you dont follow a rigid plan, but simply skip meals now and again when youre not hungry or dont have time to prepare a meal.

Like keto, intermittent fasting can also be a restrictive approach to food, but it may be a little easier for some people to follow because it doesnt specifically limit the foods you eat, just when you eat them.

Intermittent fasting can be beneficial for controlling calorie intake when done correctly, Vavrek says. Limiting eating to a specific window can prevent overeating in some people.

However, its not without risks. It can end up being too restrictive and result in starvation dieting, Vavrek says. When a diet is too low in calories, it can lead to muscle and water losses, as well as nutrient deficiencies. These extremely low-calorie diets often result in decreases in metabolism which lead to weight gain in the long-term.

As with keto, the jury is still out on whether there are long-term health benefits to intermittent fasting. Small studies have found lowered blood sugar, blood pressure and cholesterol in short-term studies, but we do not have enough research to support this diet for long-term health benefits, Vavrek says.

The Fast Diet, which ranked No. 29 on U.S. News List of Best Diets Overall, is based on the 5:2 approach to intermittent fasting. It tied for No. 21 in the Best Fast Weight-Loss Diets ranking and No. 28 in the Best Weight-Loss Diets ranking.

[SEE: Is Intermittent Fasting an Eating Disorder?]

Can I Do Both Keto and Intermittent Fasting Together?

Using an intermittent fasting approach to a keto diet might offer a few benefits, such as helping you achieve ketosis faster. Ketosis is when the body is burning fat for fuel in the absence of adequate carbohydrates. Its the hallmark function of the keto diet, and it can be a feature of intermittent fasting, depending on which approach you take.

If you follow a strict ketogenic diet, your body will reach a state of ketosis, so you dont have to do both together. You just might get into ketosis a little faster if youre also fasting intermittently while following a keto diet.

Despite this potential speed advantage, Vavrek doesnt recommend following a keto diet while also fasting intermittently. Both diets can be very restrictive, and restrictive diet plans do not work long term and can result in negative health outcomes as well as muscle loss and decreased metabolism. Active individuals and athletes especially may find it difficult to fuel and refuel for an active lifestyle on these diet plans. And theres some indication that these types of diet plans often lead to yo-yo dieting, which has been linked to increased mortality.

However, she adds that both of these diets can be done in a healthful or modified way, and aiming to manage your weight with a less restrictive plan might end up being better in the long run. A modified keto diet that allows for healthy carbohydrate foods like fruits, starchy vegetables and whole grains might be a better option than a classic keto approach. You might be better off following a balanced diet in the correct calorie range for your specific goals, Vavrek says.

To figure out the best calorie range and eating plan for you, consider working with a registered dietitian who can look at your entire health picture and goals and formulate a tailored recommendation for sustained health and well-being.

And lastly, Vavrek says its important to ask yourself what your health goals are and why you feel that you need to follow a restrictive diet to meet those goals. Almost all health and weight goals can be met with a healthy balanced diet.

More from U.S. News

8 Tasty Keto Diet-Friendly Snacks

Keto-Friendly Meals With Cauliflower Rice

Surprisingly High-Fat Foods

Can You Do Keto and Intermittent Fasting Together? originally appeared on usnews.com

See the original post here:
Can You Do Keto and Intermittent Fasting Together? - WTOP

In recent weeks, the COVID-19 pandemic has created massive direct and indirect fall-out for U.S. pork producers. Primarily, this has been a consequence of supply chain disruptions and the loss of packing plant capacity. As such, producers are having to adjust pig flows and growth of finishing pigs to accommodate altered marketing strategies. Typically, producers aim to optimize grow-finish pig growth rates and feed intake to maximize pig performance and profitability.

However, the current supply chain issues are requiring producers to slow growth rates and/or reduce feed intake. Although this is specific to COVID-19, other situations could occur in the future. These scenarios could include response to feed supply interruptions for an extended period of time and also when the movement of animals to market is delayed or impaired due to an animal movement standstill, such as could occur during a suspected outbreak of a foreign animal disease, or in situations when access to harvest facilities is temporarily suspended or delayed.

In lieu of the current predicament of reduced capacity, slowing or holding pig growth, many articles have been written but lack clear empirical evidence of what may work with today's lean, high-growth-rate genetics. Thus, data, tools and support are immediately needed by the pork production and packing industries to address the logistical, economic and management scenarios currently brought about by the COVID-19 pandemic. Importantly, this information can be used for potential future supply chain issues.

To address the surprising lack of reliable and science-based information available to the industry on the use of nutrition to attenuate finishing pig growth performance, our team has responded to produce such data in a timely manner. In late-March, we started a project with the objective of evaluating three different options involving alternative dietary formulations to slow pig growth rates and reduce feed intake. Preliminary results of this small body of work are presented herein.

To address our study objective, 46 barrows and gilts (166 13.5 pounds bodyweight; Camborough (1050) X 337) were blocked by body weight and sex, individually penned and assigned to one of eight dietary treatments (n=5-6 pigs per treatment). The dietary treatments included:

These eight dietary treatments are detailed in Tables 1 and 2. The CON diet was formulated as a traditional corn-soybean meal diet that met or exceeded National Research Council (2012) nutrient requirements for this size finishing pig and is consistent with a commercial production diet. These dietary treatments represent three experimental approaches to slow finishing pig growth rates. The first approach increased NDF content of the diets from approximately 8.5% (CON) to 15%, 20% and 25% by increasing the inclusion rate of soy hulls (12.5-33.2% of diet in diets 2-4, respectively). Amino acids were kept the same as the CON, but dietary ME was allowed to float downwards as dietary fiber increased.

Table 1: Diet ingredient, as fed

Table 2: Diet energy and nutrient composition, calculated

The second approach simply and practically tested the effects of reducing dietary essential amino acid concentrations (treatments 5 and 6). This was achieved crudely by the complete or 50% removal of soybean meal from the CON diet formulation and adding this quantity back as corn. Thus, diet 5 was 97% corn and diet 6 consisted of 89% corn. Both these diets, ME, vitamins and minerals were formulated to be the same as the CON diet. Amino acid ratios were allowed to float in order to antagonize efficient use of essential amino acids for lean growth.

The third and final diet formulation approach was the most technically challenging and involved increased concentration of an acidogenic salt (dietary treatments 7 and 8). These two diets explored the effects of calcium chloride, an acidogenic salt and is known to reduce feed intake. These diets were formulated to contain 4% and 2% anhydrous calcium chloride. This resulted in a six- and three-fold increase in chloride, respectively from the CON diet. Nutritionists use an equation called dietary undetermined anion or dUA to formulate such diets. For those interested, the equation looks like this:

dUA (mEq/kg) = (Na+1 + K+1 + Ca+2 + Mg+2) + (Cl-1 + P-1.8 + Sinorganic)-2).

The calculation, carried out in mEq/kg, is really counting charges from each electrolyte and that is why the valence (charge) is used in the equation. Note that the sulfur in sulfur amino acids is not included in the equation. Briefly, metabolism in any animal tends to generate acid which it eliminates from the body through respiration and urination. But the diet plays a role, too. When dUA is numerically high, it tends to help the pig deal with this acid load from metabolism. But as dUA declines, it provides less assistance to the pig to handle the acid load. When the acid load reaches a certain level, feed intake declines. Adding calcium chloride to the diet lowers dUA and in this manner, discourages feed intake in the pig.

Further study is required with this option, especially as it relates to feeding for more than three or four weeks.

In the above study, we kept the calcium to available phosphorus ratio constant across all treatments. This greatly adds to the cost of the diet, due to the high cost of phosphorus. We believe we can substantially reduce the amount of added phosphorus and thus lower the cost of this option. A study is currently underway to help us answer this question.

All pigs were ad libitum fed and had free access to water at all times. This was important, especially in the calcium chloride diets. Over a 28-day test period, pig body weights and feed disappearance were recorded and feed efficiency (G:F and F:G) calculated. On Day 28, all pigs were ultrasound scanned for determination of backfat depth and muscle loin eye area. All data were analyzed statistically (SAS Institute Inc., Cary, N.C.) with pen considered the experimental unit and block used as a random effect. Least square means of treatment (diet) were determined using the LS means statement and differences in LS means were produced using the pdiff option. All data are reported as LS means with a pooled SEM. Differences were considered significant when P 0.05 and a tendency when P 0.10.

Over this 28-day test period, one pig was removed from the 15% NDF diet due to health reasons. In Week 4, all pigs were placed on sodium salicylate due to an outbreak of swine influenza virus. The LS means data examining the effectiveness of our three key dietary approaches to reduce growth performance are shown in Table 3 and Figure 1. Although highly variable week to week, increasing the NDF content of the diets from 15 to 25%, were only marginally effective in reducing average daily gain and average daily feed intake in pigs compared to the CON pigs.

Table 3: Overall pig performance (day 0-28) and body ultrasound data

Figure 1: Body weight changes over time

In the second strategy, soybean meal was replaced with corn. This resulted in dietary amino acids being lower than requirement for optimal lean growth. Consequently, the 97% corn diet significantly reduced ADG by 57% over the 28-day period compared to CON (P 0.05). In this strategy, pigs gained 30 and 57 pounds body weight on the 97% corn and 89% corn diets, respectively, compared to the CON pigs' 73 pounds body weight gain (Figure 1). Compared to the CON pigs ADFI, the ADFI of the two corn dietary treatments were not statistically different (P > 0.05).

The final strategy assessed the use of anhydrous calcium chloride. In the present study, anhydrous calcium chloride added at 4% and 2%, decreased dietary undetermined anion concentrations (see above) compared to the CON diet (-138, 15.8, and 173 mEq/kg, respectively; Table 2). As a result, only the 4% calcium chloride diet reduced ADFI by CON pigs (Table 3). However, only the 4% calcium chloride diet significantly reduced ADFI by 51% CON pigs (P 0.05).

Uncertainty remains as to how dietary strategies to reduce finishing pig growth rates may impact carcass and pork quality. In particular, feeding high corn diets could promote excessive adipose tissue deposition that would result in packing grid penalties. Further, the impact of high calcium chloride diets on pork quality is largely unknown. Would these diets alter muscle post-mortem metabolism and color or increase the incidence of pale, soft, exudative pork? These questions need further evaluation.

To address how our diets might influence carcass characteristics, on Day 28 we ultrasound scanned all pigs for determination of backfat and loin eye area. Surprisingly, no differences in backfat were reported between dietary treatments (P = 0.292, Table 3). However, the 97% corn and 4% calcium chloride diets significantly reduced loin eye area by approximately 24% compared to the CON pigs (P = 0.001, Table 3). This reduction in loin eye area is most likely reflective of the decreased growth rates and lean accretion. These ultrasound data, although small in number of observations, suggest only moderate impact of these growth rate intervention diets on body carcass composition.

In conclusion, this small dataset aims to provide producers and allied industry with information on what is possible in reducing growth rates in finishing pigs. We express caution with this dataset as it is an ongoing study with small numbers of pigs per treatment. Pigs may metabolically adapt to their respective diets over time or pigs may behave differently during group pen situations. The impact of these three diet strategies on pig behavior, potential for negative vices during group housing, and the effect on carcass and pork quality need to be determined. However, the key take home points for this body of work are:

Additional information regarding nutritional strategies to regulate growth performance of market pigs can be found on our website. This project was funded by the Iowa Pork Industry Center Rapid Research Fund and by the authors. Anhydrous calcium chloride was donated by Nutra Blend (Neosho, Mo.).

Sources: Nicholas Gabler, John Patience, Laura Greiner and Jason Rossa, who are solely responsible for the information provided, and wholly own the information. Informa Business Media and all its subsidiaries are not responsible for any of the content contained in this information asset.

Read this article:
Nutritional approaches to reduce growth rates and feed intake - National Hog Farmer

"You can't have excuses and results at the same time."

This is the lesson we learn while listening to "Ultimate Weightloss Secrets withChef AJ and Rich Rollon his podcast, The Rich Roll Podcast. Chef AJ is a popular vegan chef and author and now offers up a weight loss program that people swear by, called The Ultimate Weightloss Program. She is a self-described former food addict who turned her life around in her 20s by following the advice of Dr. John McDougall. The doctor got her off of nuts and oil and shifted her diet toward complex carbs that are whole food plant-based minimally processed meals.

On the podcast which was taped in 2018, Chef AJ and Roll discuss the difficulties of food addiction and the keys to losing weight on a plant-based diet. "I was morbidly obese at 11 years old, 5'6 and weighed 160 lbs," says Chef AJ. "I suffered from refined food addictions and weighed 200 lbs in my 20's, but I was vegan." After going vegan in college, AJ atemostly sweets,refined carbs such as flour and processed food, and developed a food addiction that almost took her life. She spoke openly about her thoughts of suicide.

Now a vegan for 40 years, AJ shared her success story and helpful "secrets" with Rich Roll onhow to eat your way to a better body, mind, and life. See her dramatic transformation here.

Here, her four most important lessons to keep in mind if you are trying to lose weight on a plant-based diet. For more of her success secrets, she encourages people to join her community and sign up for her diet plan.

Yes, you read that right.But to be clear, when AJtalks positively about the benefit of potatoes as a carbohydrate,she does not mean other carbs such as pasta, alcohol, sugars, or anything processedsuch as bread.She means whole grains in their whole form, cooked in water, such as beans, squash, roots vegetables like carrots, and yes potatoes. Why does she include them on a weight loss plan? "Potatoes are one of the most satisfying foods in the world,"says Chef AJ, "and more nutrient-dense then people realize."

Chef AJ's dramatic weight loss resulted fromher ditching oily foods such as nuts, and instead,eating starches such as potatoes. Doctor John McDougall, an advocate of low-fat, high starch diet, and well-known diet book author of The Starch Solutiongave that exact advice to Chef AJ early on. Dr. McDougall explains,"The fat you eat is the fat you wear." Stay away from nuts, period, that diet recommends. Chef AJ committed to this approach and noticed results within a week. During the discussion, Rich Roll immediately pointed out that this is in juxtaposition with the "Low carb, no-carb, ketosis diets." So what worked for Chef AJ and whatDr. McDougall swears by is the opposite of what the keto followers believe in.

"I was losing a pound a week by not eating nuts and eating more complex carbs, and food with fewer calories," Chef AJ notes. Rich Roll added that the reason why people become addicted to carbs is not simply that they taste so good, but the fact that there are added ingredients that make them fatty like butter, oil, and cheese.

AJ's advice to anyone who needs a new approach or wants to try to emulate her weight loss and for whom keto is not the answer is to stay away from fatty snacks like nuts and choose something like sweet potato instead.

Bottom line: Fats enhance your cravings, so the more fat you eat, the more junk you'relikely to eat. Instead, choose more complex carbs in their whole plant-based formsince they are high in fiber and nutrient-dense, which will help your body burn fat faster.

Chef AJ, who we should mention is a pastry chef and was the pastry restaurant at Sant on LaBrea in Los Angeles, and is famous for her gluten-free, oil-free, salt-free, sugar-free desserts, says ditch the oil for two weeks and you won't miss it after that.

Her advice: Oils will pack on the poundson quickly. Salad with mixed veggies for lunch are healthy, but AJ believes that where you go wrong is mixing it with an oil-based dressing. Keep in mind that onetablespoon of oil has120 calories. An average dressing serving is about four tablespoons and can deliver a whopping 400 calories.

Chef AJ told Rich Roll: "If I were to make you a meal of gluten-free pasta with vegetables and oil-free marinara, you could have a very nice big serving of food for about 500 calories." On the other hand, she adds, "If youeat that same meal at a restaurant, it would be about 500 calories from the oil in just the sauce."

Chef AJ hasnot cooked with oil or used, any oil products since 2008, she says. When she made the switchover she also jettisoned the oil when meal prepping for her husband and learned to make food so delicious that he never knew the difference. Within one week of removing the oil from his food, he took off weight. He had no idea why the scale was telling him he was lighter, she laughed.

Bottom Line: Consuming oils or oil-based foods leads tocaloric intake that isexponentially higher than you intend it to be, because you may be inclined into believing that you're eating healthy. How many times have you thought: "These are vegetables, and they are healthy,so I can have seconds or thirds." The Beet recommends that you try sauteeing your vegetables in vegetable broth for added flavor, or better yet eating them lightly steamed with some lemon juice. Roasting in the oven is another option with some salt and spices.

If you're addicted to something you have to get rid of it, ASAP. Chef AJ stresses that moderation never works for food addicts. It's better to go cold turkey thanslowly giving up something like junk food. If you're a food addict you can't think of excuses in your head. You have to just go for it and be healthy.

Chef AJ points to the Saints in backing up her philosophy:"There was a Saint named Saint Augustine who said that complete abstinence is easier than perfect moderation." This is one of the hardest concepts for people to understand. "It's scary, it's going to be difficult, and that's where the healing lies," says AJ.

She goes on to explain how many plant-based doctors will say it's ok to eat a "little" of the foods we enjoy, like a little salt, a little flour, or add a little sugar, but that's not going to work for a person who needs to lose weight and is a food addict.

"Simple food is simply healthy," added Rich Roll who told listeners that he loves to eat simple rice and beans over greens with salsa four times a week.

Bottom Line: Stick to your commitments and understand that adding a little bit of what you're trying to avoid will derail your best efforts. "The joy you feel from eating healthy and limiting your calorie intake is sustainable."

The Beet would add: It's easier to move on from a breakup all at once, instead of slowly saying your goodbyes. Break up with sugar and fat.

"It's never going to be as cheap or easy as going through a drive-through," AJ said. "But the simpler you eat the easier it is."

As for excuses she has heard them all. One of Chef AJ's first weight loss clients struggled to go plant-based because shecouldn't give upcheese. She didn't want to go to France and not eat Parisian cheese. Though she had no plans to go to France she imagined how a plant-based diet might affect her travel plansthat were non-existent.

It's helpful to make your commitments public and find compassion in doing so. It's the compassion for your own life, loved ones, and animals, that made Chef AJ the success she is today.

Rich Roll adds: You have to know who you are, and that's why one day at a time is so powerful.He acknowledged that the phrase might be cliche, but also true. Most people plan for months ahead when they start a diet but the most important day is the day you're in. Roll explains that it's healthier for people to have excuses such as, "I will eat the cupcake tomorrow," to restrain yourself from giving in, at the moment. Chances are that when tomorrow comes, you might not have the same cravings.

Bottom Line:It's easier to have excuses, but they're not going to help you as much as resolve. A familiar excuse used to be the love of cheese but now there are so many good plant-based cheeses find the dairy-free alternative and stock up.

Last Thought: Chef AJ and Rich Rollare convinced that the joy you feel from eating healthy and limiting your calorie intake issustainable. Living a healthy lifestyle is the one thing that is sustainable. Listen to the full podcast here.

Excerpt from:
Chef AJ Lost 100 Pounds Eating the Opposite of Keto. She Tells Rich Roll How - The Beet

Want to get faster? Sleep slow. Slow-wave sleep (SWS)the deepest, most restorative stage of sleepcan help you recover from heavy training and races.

Experts now say what and when you eat affects how much slow-wave sleep you get and how well your sleep recharges and restores your body and mind. Along with good sleep hygienelike sticking to a regular sleep schedule, powering down electronics in the last hour before bed, and keeping your sleep environment dark and quietfocusing on what you eat (and when) may help boost the quality of your deep slumber.

Sleep quality is improved if you shift your carbohydrate intake to the morning, which helps avoid a blood sugar crash right before bed and keeps blood sugar more stable overnight, says Jose Colon, M.D., MPH, a sleep disorders and lifestyle medicine specialist (and avid runner). You may also want to avoid eating in the last hour or two before bed since digestion draws blood and warmth to the core, disrupting the natural progression into deep sleep. If you need a pre-bed snack, choose something light, and with a lower glycemic indexfoods with a high glycemic index reduce slow-wave sleep, possibly because they promote inflammationsuch as a cup of veggie-rich soup or a small amount of hummus, no less than an hour before hitting the sheets.

Multiple studies show caffeine results in shorter sleep times and less slow-wave sleep. The compound stays in the system for 8 to 10 hours, so steer clear of the pick-me-up, including caffeinated gels and sports drinks, after 12pm.

Just one or two drinks daily can throw off your sleep stages, resulting in sleep thats less restorative. While alcohol makes you feel drowsy, it doesnt allow you to stay in the deeper stages of sleep and may wake you up in the wee hours once its effects wear off.

A balanced, brightly hued diet rich in phytonutrients that reduce oxidative stress can promote better-quality sleep, says Colon. Aim for 6 to 8 servings a day of colorful produce such as spinach, sweet potatoes, dark berries, plums, and squash.

Intermittent fasting may improve sleep quality, according to some studies, because digestion, particularly breaking down heavy, high-glycemic-index meals, seems to hamper sleep quality. So limiting the hours your body breaks down food could help you sleep better. Other studies show that low-carb and ketogenic diets similarly boost sleep quality and support slow-wave sleep; scientists believe the higher quantities of healthy fats in these diets may be responsible.

The following nutrients may increase the depth and quality of your sleep and boost slow-wave sleep to help restore and recharge your body and mind. As always, talk to your doc before trying any new supplement.

An anxiety-reducing amino acid found in tea. Paired with gamma-aminobutyric acid (GABA), a neurotransmitter that calms the nervous system, it can boost slow-wave sleep by 20 percent.

Research links the mineral to longer, better-quality sleep and enhanced athletic performance and recovery. Whole grains, milk, oysters, and red meat are good food sources, or pop a daily multi.

Vitamin D isnt actually a vitaminits a hormone that can increase the amount of melatonin (the hormone that regulates the sleep-wake cycle) your body creates. Low levels of vitamin D are linked to insomnia and fragmented, poor-quality sleep. Natural sunlight exposure helps the body make vitamin D (and catching rays in the morning may help sync your circadian rhythm so youll fall asleep easier at bedtime, too). When sunlight is scarce, find vitamin D in fatty fish, fortified foods, cheese, and egg yolks, or a supplement.

Taurine, which is found in meat, shellfish, and dairy (in lower amounts), promotes deep sleep by helping the brain process GABA. Get it from food or take a supplement hour before bed. Carnitine, an amino acid found mainly in animal products, can improve sleep quality, mood, and performance. Consider takign a supplement if you follow a vegan or vegetarian diet. The naturally occurring amino acid 5-HTP promotes healthy levels of serotonin, which increases sleep pressure, the biological drive to fall into a deep, restful sleep at bedtime. To avoid a potentially dangerous overbalance of serotonin, avoid taking 5-HTP with antidepressants.

This phospholipid improves sleep by reducing cortisol (the stress hormone, which builds up during intense exercise) and regulating circadian rhythms, especially when paired with omega-3 fatty acids DHA and EPA. Youll find phosphatidylserine in foods such as soy, fatty fish, and liver, but its difficult to get enough of these nutrients through food alone, so consider a supplement.

The mineral is essential to high quality, restorative sleep; deficiency can cause restless legs syndrome and fatigue. Add iron-rich foods like red meat, beans and lentils, tofu, spinach, and cashews to your plate, or take a daily supplement.

Found in dark chocolate, avocados, nuts, seeds and whole grains, the mineral calms the body and mind to prepare for sleep. Get it through your diet or take a magnesium glycinate supplement one hour before bed. Be careful if you get your magnesium through chocolate, however: Chocolate also contains caffeine.

Research shows it can significantly increase slow-wave sleep by increasing the activity of GABA receptors.

Sources:Jose Colon, M.D., MPH, sleep disorders and lifestyle medicine specialist; Michael Breus, Ph.D., sleep specialist; Amy Archer RDN, integrative nutritionist; Angela Foster, nutritionist and performance coach; Carissa Alinat, Ph.D., APRN, hormone therapy specialist; Jason Koop, performance coach.

Here is the original post:
6 Nutrition Tips to Help You Sleep Better and Run Faster - runnersworld.com

Cleveland Cavaliers big man Andre Drummond has been one of the best rebounders in the NBA since his rookie season. Being a great rebounder isnt easy, though. Hard work, in addition to being almost seven-feet-tall, has made Drummond a great rebounder. However, his diet also keeps him in tip-top shape. Surprisingly, his diet used to consist of drinking beer every day.

The Detroit Pistons selected Andre Drummond with the ninth overall pick in the 2012 NBA draft. Despite never really being on any great teams, Drummond has been a great player ever since coming into the league.

Drummond earned All-Rookie honors in 2012-13 after averaging 7.9 points per game and 7.6 rebounds. He continued to get better and better after that, though. He averaged over 13 points per game and over 13 rebounds in each of the next two seasons. Then, starting in 2015-16 through this season (before the league suspended play), Drummond has led the league in rebounds per game four out of five seasons. He averaged as much as 16 rebounds per game in 2017-18.

This season, for the Detroit Pistons and the Cleveland Cavaliers, Drummond was averaging a career-high 17.7 points per game to go with 15.2 rebounds.

The Pistons traded Drummond to the Cavaliers at the trade deadline after he spent seven-and-a-half seasons there.

In Aug. 2019, the Detroit Free Press did a story on Drummond and how he had been doing a one beer-per-day diet. He had recently eliminated red meat from his diet, and to get the necessary amount of calories, Drummond drank a beer per day. Miller Lite is reportedly his beer of choice, according to the Free Press, and Corona is second.

He does not still do this every day, however. He explained it more in an interview with GQ in Dec. 2019.

I went through a phase where I did that to make sure that I was getting in the calories I needed, Drummond said, according to GQ. If I drink a beer, its usually a Miller Lite or Corona. Sometimes, that one beer would get me to the right place, and especially in the summer, its nice. Now its not always the same routine.

Outside of beer, Drummond told GQ that his breakfast typically consists of an omelet with some potatoes and veggies. He said that his diet is a lot of fish and leafy green veggies now after he cut out red meat and processed foods. Drummond also said that he does not like to feel weighed down on the court. Because of this, his food intake is actually pretty low.

Some days its just a bunch of fruit, plus the omelet with potatoes and veggies in it, Drummond said, according to GQ. Ill maybe have a cup of tea. I also take fish oil and vitamin D supplements. The natural sugar in the fruit plus some coffee before go-time acts as a natural pre-workout. I also usually drink Essentia Water and my chef makes his amazing homemade peanut butter chocolate chip protein bars. Thats pretty much it.

Drummond also typically eats pasta after games.

Whatever Drummond has been doing, though, he needs to keep it up. He is one of the greatest rebounders in the NBA, so his diet has been working for him.

The Detroit Pistons traded Andre Drumond to the Cleveland Cavaliers at the trade deadline. They traded him for John Henson, Brandon Knight, and a second-round pick, according to Yahoo Sports. The move gets the Pistons ready for a rebuild while the Cavaliers like how Drummond fits on their team.

Drummond has a $28.75 million player option for next season, according to Yahoo Sports. In an interview with SBNation in April, Drummond said that he had not decided if he is going to opt-in or not.

For me I havent really thought too deep into my next decision yet because obviously we cant really do anything yet, Drummond said, according to SBNation.

Drummond is expected to opt-in, though, according to Yahoo Sports. This is due to the uncertainty around the NBA salary cap because of COVID-19, and because not many teams have a lot of cap space this summer.

Whether it is on the Cleveland Cavaliers or another team, Andre Drummond will most likely be one of the top rebounders in the NBA again next season. When that season will take place, though, is one of the biggest question-marks Drummond and his peers face right now.

Originally posted here:
Andre Drummond's Diet Used to Consist of Drinking Beer Every Day - Sportscasting

Were often told to eat more fruits and vegetables and for good reason. Many of the nutrients found in fruits and vegetables are responsible for numerous health benefits, in particular preventing a wide range of diseases, including heart disease and diabetes.

A growing body of evidence even suggests that flavonoids, a group of compounds found in almost every fruit and vegetable including tea, citrus fruit, berries, red wine, apples, and legumes can actually reduce your risk of developing certain cancers, heart disease and stroke. Now, recent evidence even suggests that diets high in flavonoids can actually lower your risk of Alzheimers disease and dementia.

Flavonoids are thought to lower cancer risk by making malignant cancer cells less able to divide and grow. They also act as antioxidants, which can prevent or slow damage to cells caused by unstable molecules. They even reduce inflammation in the body, which is a common feature of many chronic diseases. Most of these mechanisms explain the health benefits reported in animal or cell-based studies and the data from these studies can be incredibly valuable in understanding how flavonoids work on the human body, too.

However, previous studies using animal or cell models dont necessarily translate to people. In humans, even when diets are high in flavonoids, these arent readily absorbed into the gut. Flavonoids are also difficult to study as they belong to a very diverse group of chemical compounds. Not much is known about how theyre metabolised after being consumed, or their potential to enter and act in certain tissues of the body, such as the brain.

We know that Alzheimers disease and dementia are caused by a number of factors, including genetics, family history, ageing, environmental factors, health conditions (particularly obesity and diabetes), race and sex. This is why predicting and preventing the disease is often difficult.

But several studies suggest that consuming flavonoid-rich diets can help manage some of the symptoms of Alzeimers disease, and benefit cognitive ability. Which is perhaps not surprising, as Alzheimers and dementia are both linked to chronic diseases such as diabetes, cardiovascular disease, and stroke. Flavonoids have already been shown to be beneficial in managing and preventing these diseases.

Until now, studies have struggled to pinpoint which flavanoids makes the difference. But this latest study has been able to show which flavonoids are linked with lower risk of Alzheimers disease and dementia.

A recent study, which is one of the most detailed to date, has found that diets high in flavonoids decreased risk of developing Alzheimers disease and other types of dementia.

The researchers followed 2,801 subjects between the ages of 28 and 62, over a period of 19.7 years. Participants had their consumption of flavonoids measured throughout. These numbers were also statistically adjusted if participants changed the amount of flavonoids they ate on average during the study.

The researchers found that higher long-term dietary intake of flavonoids is associated with lower risks of Alzheimers disease and dementia in American adults. Though the study doesnt state the specific amount of flavonoid-rich foods, or if a specific group of flavonoids were associated with lower risk. However, it does show that people who ate the most flavonoids, had a lower risk of developing Alzheimers disease and dementia, compared to those who consumed the least.

Given the complexity of flavonoids, the authors looked at the effect of different types of flavonoids in the diet. They found eating a higher amount of three classes of flavonoids (specifically flavonols, anthocyanins, and flavonoid polymers) had lower risk of Alzheimers disease and dementia. Flavonols and anthocyanins had a similar effect for Alzheimers alone.

The foods they looked at included orange juice, tea, oranges, apples, blueberries, pears and strawberries. Tea, apples and pears were common sources of flavonols and flavonoid polymers. Anthocyanins are found in berries and red wine.

However, these types of studies can be affected by many variables in the sample study. These include a wide range of population factors, known as confounders, that have to be accounted for, as they can impact the reported results. Confounders can include anything from social status, gender, race, weight and occupation.

The study accounted for several confounders including age, sex, education level, energy intake, smoking, cholesterol levels, hypertension, genetics, and diabetes. They were able to show that regardless of these confounders, eating a diet rich in flavonoids over your lifetime was beneficial for reducing Alzheimers risk.

Though this study doesnt explain why flavonoids have this beneficial effect on Alzheimers disease, its clear that high, long-term dietary intake of a wide range of flavonoids is associated with lower risks of Alzheimers disease and dementia in adults. However, it doesnt claim flavonoids cure Alzheimers, nor will consuming flavonoids on their own prevent it.

Evidence from this study shows clearly that eating foods rich in flavonoids over your lifetime is significantly linked to reducing Alzheimers disease risk. However, their consumption will be even more beneficial alongside other lifestyle changes, such as quitting smoking, managing a healthy weight and exercising.

Read the original here:
Alzheimer's and dementia: eating plenty of apples, berries and tea linked to lower risk new research - The Conversation UK

Dwayne 'The Rock' Johnson comes in many forms the Men's Health cover institution is a philanthropist, a tequila maker, a father of three, ex-professional football player-turned-serial weightlifter, wrestler and a cheat day destroyer. At one point, he was also Hercules the Greek hero and god at the forefront of 2014's release of the same name, directed by Brett Ratner.

The film, while polarising with critics, gained attention and press in other areas. Namely, DJ's enormous, battle-hardened physique that was worthy of Olympus itself. It was the result of a challenging task to realistically portray an ancient Greek demigod that was approached with a hardcore workout (more on that later) and a daunting shift in caloric intake.

Cue Dwayne Johnson's '12 Labours' diet: an absolute behemoth of an eating plan that saw the six-foot-five Hercules star, consuming seven meals a day across a 22-week plan. "For 'Hercules,' I went for the demigod look: big and mean. When you're playing a character like the son of Zeus, you only get one shot," said Johnson.

"The intensity of the training was definitely up, as was the volume of training. I really wanted to make it the definitive version of Hercules. We wanted to make it darker in tone and we based it off Steve Moore and Admira Wijaya's 'Hercules: The Thracian Wars' graphic novel, which is pretty dark."

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

To help fuel this extreme workout programme which was almost half a year long Johnson needed calories. Lots of them. In a Tweet from 2014, captioned: "our training is key, but diet is crucial", DJ shared the precise details of his immense meal plan. They were as follows.

"It was all about hard work, discipline, and balance. I had carbs with every meal, so there was always a balance of proteins, carbohydrates, and fats," DJ explained. To help put this nutritional payload to work, Johnson dedicated an equally impressive amount of time into training.

"I start working out pretty early, around 4 a.m. When I'm filming, I do cardio and I lift before going to set. I train about six days a week, and even when I'm not filming I get up between 3 and 5 a.m. just to train. I love training when the sun is coming up because it allows me to put on my headphones and step off the crazy treadmill that is everyone's life. I have my headphones on and I'm listening to my music, and I'm 100 percent focused. There's no wasted time or effort when it comes to me and the weights," he explained.

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

"I work out for about 90 minutes, or maybe an hour and 45 minutes. When I hit the gym, I'm coming! I train hard, I come to kick ass clanging and banging. With something like "Hercules," I was in costume and make-up for a few hours before shooting, so I'd have to get in the workout early." According to Military.com, Dwayne Johnson's Hercules chest workout looked a little like this:

Plus, his arms and abs session looks just as hardcore:

Sign up to the Men's Health newsletter and kickstart your home body plan. Make positive steps to become healthier and mentally strong with all the best fitness, muscle-building and nutrition advice delivered to your inbox.

SIGN UP

For effective home workouts, uplifting stories, easy recipes and advice you can trust, subscribe to Men's Health UK today

SUBSCRIBE

Link:
The '12 Labours' Diet Dwayne 'The Rock' Johnson Used to Build Mass Quickly for Hercules - Men's health UK

By ANNEMARIE SCHUETZ

The empty shelves are hard to miss.

No, not the ones in the paper products aisleI mean the pet food.

The canned food Wombat likes isnt there. Beauregards bag odry is gone. Instead, we find brands weve never heard of, or different foods by the same company. There is one small box of cat litter. And it doesnt clump.

What happened?

For the record, statements from various pet food manufacturers and sales companies say that the food is there, but measures to ensure worker health have slowed delivery.

At the same time, meat processing plants are changing practices to slow the spread of COVID-19, and package delivery services seem extra busy as we try to find what we want online.

Ideally, you picked up an extra sack of food the last time you shopped, or you ordered your preferred cat food (plus litter!) online a month ago and its arriving soon. We are not all so well organized.

Whats a pet owner to do when confronted by empty shelves?

You can make your own food. Its not as simple as scraping half your plate into the dogs dishtheres nutrition advice to keep in mindbut homemade is worth trying, especially if you have a picky pet who is grieving the loss of those little containers of fanciness.

First, some things to consider. I would strongly encourage a cooked diet versus a raw diet, said Catskill Veterinary Services veterinarian and River Reporter columnist Dr. Joseph DAbbraccio. Raw diets can have some health benefits, but I would certainly caution people about the exposure to raw meat products and the risk that presents.

If your pet has health issues (like kidney or liver trouble), or stomach sensitivity, they should be very careful about what they feed, and speak to their veterinary team, he said.

Second, do no harm. Lists abound of foods your pet shouldnt eat. For instance, dogs should avoid chocolate, grapes, raisins, onions, garlic and mouthwash, among other things. Cats shouldnt eat foods from the dog list, plus fat trimmings and bones, lots of liver or tuna, more than a bit of dog food, and more.

For more info, see these http://www.bit.ly/RRdogfood and http://www.bit.ly/RRcatfood.

Third, what can you feed your pet?

For cats, http://www.pets.webmd.com says cooked meat or fish is fine. Oats are good (and they keep the cat, erm, regular), as is cooked corn or cornmeal mush. Cooked eggs are also an option. Vegetables can be great; in fact, pet.webmd recommends a veggie burger (but no onions or garlic). Pumpkin is great if your cat needs more fiber.

For dogs, the American Kennel Club and http://www.pet.webmd list a wide variety of safe foods. On the good list are cooked, plain grains like brown rice, eggs, peanut butter, cooked meat and fish (but watch the canned tuna) and yogurt. Pumpkin and raw carrots are good. Apple slices, too, according to http://www.cesarsway.com.

What about supplements?

Human vitamins are for humansdont give them to your pets. Dr DAbbraccio says there are several pet multivitamins that are appropriate; he suggests checking out http://www.standardprocess.com/veterinary-formulas. You can always call your own vet for more information.

Now, crafting a recipe.

You might not need one, aside from cooking those foods that require it. But if you want to prepare your pet food, Dr. DAbbraccio recommends http://www.bit.ly/RRrecipesforpets, which allows you to input the various foods you have on hand, and it will tell you how much to use and the nutrition profile.

For the process itself, you can cook meat and chop it up. Ramona Jan, of Damascus, PA, has cooked chicken gizzards and pureed them in the blender. Her Bosco loves it.

Dr. DAbbraccio adds, The texture doesnt really seem to matter to many pets if you are talking about dogs and cats. Even animals that have severe dental disease or no teeth will eat and enjoy hard/solid food. Lightly processing is fine, such as chopped up.

Say pandemic-related shortages go on for a while. How long can we safely provide a homemade pet diet? Dr DAbbraccio says, For the more long termlonger than a monthId say people should seek further advice from a veterinary professional.

Oh, and subbing something in for hard-to-find cat litter? This site offers some suggestions, including the easy and not too time-consuming sand from your local garden store. (Getting dirt from outside seems cheaper still, but cat fans worry about worms.)

With any luck, our store shelves will once again groan under the weight of a thousand types of pet food. But in the meantime, you can provide, which is really what good pet parenting is all about.

If you use a veterinarian (not everyone does for small rodents) you should contact him/her. Some, like flying squirrels, require specific amounts of certain vitamins, so you need to be careful.

Purina (maker of pet food and Tidy Cats cat litter) said, Our amazing associates are working in our U.S. plants (keeping a safe distance from each other) to make the food, treats and litter that you feed and use with your dogs and cats, and continue to provide industry-leading quality and safety checks at every step for every batch. We know that increased demand has led to some empty shelves, and we will continue working hard to make sure you can find Purina products on shelves (or in your online carts) to meet your food and litter needs.

The site http://www.petfoodindustry.com noted sales of Blue Buffalo (made by General Mills) grew rapidly in March, lending credence to the idea that we bought a lot, at least then.

From MarsPetcare (which also owns pet hospital chain Banfield): In essential facilities, like factories, labs and veterinary hospitals, new health and safety procedures have been put in place, including social distancing, health screenings, additional site cleanings and strict use of personal protective equipment.

Although, keep in mind, theyre thinking about long-term use:

Cailin Heinze wrote on http://www.vetnutrition.tufts.eduthat an improperly prepared home-cooked diet can seriously harm your pets health, especially for a growing kitten or puppy... Whereas all commercial pet foods must legally meet or exceed certain amounts of nutrients to be marketed as complete and balanced foods, studies have shown that the vast majority of recipes that pet owners design for their pets, or obtain from magazines, books, or the internet are deficient in one or more essential nutrients. A big problem is that these inadequate levels of nutrients may not be evident for weeks or even years in adult animals, until the pet has a serious health problem that may not be easily reversed.

Another vet, Jennifer Coates over on http://www.petsmd.com, warned that, although owners may start with an adequate diet, they often tinker with the food, creating something that their pet will eat but is not nutritionally adequate. This can be mitigated with pet vitamins, as mentioned in this story: http://www.bit.ly/homemadepetfooddanger.

Read the original:
Can't find your pet's usual food? - The River Reporter