Photo: Paramount Pictures | Getty Images

Can the Keto Diet Give You a Mental Edge?

The following article is based on excerpts from Ben Angel's book, Unstoppable: A 90-Day Plan to Biohack Your Mind and Body for Success. Buy it now from Amazon | Barnes & Noble | iBooks | IndieBound. And be sure to order The Unstoppable Journal, the only journal of its kind based on neuroscience, psychology and biohacking to help you reach your goals.

Youre on the right track if youre working on your diet to give you optimum performance. You understand the negative impact of processed foods and the inflammation sugar can cause in your body, but youre wondering if the ketogenic diet is the best choice to keep your energy levels up for the day ahead.As defined on Medical News Today, "The keto diet is an eating plan that focuses on foods that provide a lot of healthy fats, adequate amounts of proteinand very few carbohydrates. The goal is to get more calories from fat than from carbs." For most people wanting to shed some pounds and kick the sugar habit, its a win-win call to action, and the ketogenic diet is a great, therapeutic way to get you started and see results.

There are other benefits as well. Researchers are now using the ketogenic diet alongside cancer treatments to help reduce blood glucose, which in turns reduces the insulin hormone that can cause complications in certain cancers. As that same Medical News Today summary notes, "In a 2013 meta-analysis of 13 different randomized controlled trials, researchers found that people following ketogenic diets lost twopoundsmore than those following low-fat diets over oneyear." People on the diet also experienced a significant drop in levels of total cholesterol, low-density lipoprotein (LDL), or "bad" cholesterol, and triglycerides, as well asan increase in high-density lipoprotein (HDL), or good cholesterol.

Its also been proven that the ketonescreated in our liver help create a protective barrier for neurological functions. Many scientistsare now using it in Alzheimer's studies, with excellent results.Thats obviously very promising and motivating, but is this diet for everyone?

Related: 5 Ways Entrepreneurs Can Maintain Keto on the Road

Keto-endorsing nutritioniststeachtheir clients to recognize that if youre already struggling with low energy, brain fog, fatigue and anxiety, the amount of time you put into preparation and mental fortitudemay push you over the edge. In other words,you may fail before you even begin.

There is a way to identify where a person currently sits on the continuum of resiliency I call The "Identity Gap Formula For Success." It takes a comprehensive approach by factoring in triggers that impede our ability to have unstoppable energy, focusand drive through biohacking. I represent this through identity types in the same way a battery is charged. There are four identity types:the Catalyst, Synergist, Guardianand Defender. Our goal should beto ensure our physical and psychological energy is above 50 percent,which is where the Synergist and Catalyst reside astate in which we are conscious creators who aremotivated, focused and driven. But its the Defender and Guardians who should think twice about taking on a new dietary challenge.

If you are currently procrastinating, making excuses or experiencing intense fatigue or depression, then you are most likely a Defender. Youre in self-preservation mode because youve run out of physical and emotional energy, like when your mobile phone turns on battery-savemode. You may make rash decisions or find yourself acting out of character because you are no longer operating from your prefrontal cortex, which is in control of personality, rational thinking and emotional control. The Guardian is not much better, since they are only operating at 25-50 percentof their capacity. They are barely protecting their energetic resources to get through their day.

The keto diet features a "detox"period when you begin. The first week or two can cause side effects known as the keto flu. This is a time when you often betray symptoms of illness since your body is burning off the last reserves of glucose in your blood. You should start to feel better after a couple of weeks, but if you still feel awful, you may not be properly fueling your body.

As a Defender or Guardian type, you cannot maintain this new stressor, and you will likely fall off the program, experiencing that infamous "hangry"by eating carbsand processed sugars just to feel better again. Then, of course, you beat yourself up for failing before even beginning.

There is a way, though, to get the help you need. First, youll need to start slowly cleaning up your diet by getting rid of sugars and highly processed carbs, so the drop in blood-glucose energy isnt so drastic that it triggers intense brain fog. Guardians and Defenders can then begin to incorporate intermittent fasting, which has many benefits,such as weight loss, increased growth of human growth hormones, lowerblood-glucose levels, better insulin resistanceand even a lighter wallet.

Then, by working closely with a functional-medicine doctor, you can find out the root cause of your lack of energy, focus, brain fog, depression and anxiety. Functional medicine looks deeper into the causation of your illness, which could actually be side effects of food intolerance, inflammation or medication you may be on. A functional-medicine doctor can also look closely at any essential mineral or vitamin deficiencies you may be experiencing that can mimic psychological disorders.The keto diet can be the next best step for you, as long as you easeinto the process by working on your diet and slowly incorporating intermittent fasting.

Synergists and Catalysts are prime identities that could easily segue into the keto way of eating and gain its many neurological and physiological advantages, in addition to employingintermittent fasting as a great way to stack its many benefits. As with any eating protocol, its all about personalization. Do whats right for you,and adjust as you need to.

Related: 5 Products to Help You With the Keto Diet

Are you ready to become unstoppable?

Related:#5 Women Entrepreneurs Who Lived Their Dreams and Made It BigMeet the Zero-Gravity Massage Chair That Brings the Spa to YouCan the Keto Diet Give You a Mental Edge?

Link:
Can the Keto Diet Give You a Mental Edge? - Greenwich Time

A big chicken salad is the perfect volumetrics meal.

Has anyone ever told you that your eyes are bigger than your stomach? Or do you find yourself ever wanting to just sit down and eat a big plate of food? For some of us, it doesn't really matter what we're eating -- we just want to eat a lot of it. There's nothing inherently wrong with having a big appetite, but when you choose less than nutritious meals it can put you in a bind. I can't count the number of times I've dug into a big dinner of pizza or nachos only to be laid up with a stomach ache for the rest of the evening.

If you don't want to give up your daily feasts but are interested in eating healthier, I've got good news for you, and it's called the volumetrics diet, or volume eating. The volumetrics diet is a way of thinking about what you eat that will allow you to consume nutritious food to your heart's content -- all while literally eating less.

Meat and vegetables are two volumetrics diet staples.

Volumetrics eating is pretty much exactly what it sounds like -- you fill most of your plate with food that has a low-energy density, which means it contains less calories per volume. These foods tend to be high in fiber, water and vitamins, so you're still getting plenty of nutrients. Basically, you get to eat a larger amount of food while taking in less calories.

A volumetrics diet will mainly have you chowing down on vegetables, whole grains and lean protein (more on that later.) Because dietary fats have a high energy density, it may not sound like they fit into volume eating, but if you choose to go this route you should definitely still incorporate a substantial amount of healthy fats into any diet. Fats give you energy that's necessary for cell growth, organ protection and many more crucial functions. Healthy sources of fats include nuts, seeds and plant-based oils.

Following a volumetrics diet also doesn't mean that you have to completely give up any foods with high energy density -- sustainable diets are all about moderation. You should feel no shame about indulging in a moderate portion of dessert or another sweet. Just make sure that the majority of your diet comes from high-volume foods.

Of course, the same rules as regular diets still apply -- if you eat too many high volume foods and consume more calories than you burn, you'll gain weight. If you're concerned about eating the right number of calories, it may be worth it to try counting calories.

If you're interested in losing weight, it may be worth it to give volume eating a shot.

Perhaps you find yourself eating enough for your energy needs, but never really feel "full." Or, you want to snack just to keep your hands busy, but aren't actually hungry. Maybe you're even trying to lose weight without feeling deprived. All of those are solid reasons to try the volumetrics diet. This style of eating allows you to eat large quantities of many foods so that you feel full without taking in excess calories.

Since volume eating is so flexible, almost anyone can make it work for their dietary requirements, but it may be more alluring to select groups of people.

Really, volume eating is good for anyone who just likes eating a lot. And the power of volume eating to make you feel full is backed up by science -- research suggests that people feel more satiated when they eat a larger perceived volume of food, even when the total calories remained the same.

High volume foods will tend to be unprocessed.

The low energy density of high-volume foods usually comes from the fact that they contain a lot of water and fiber, or minimal amounts of fat. So, when following a high-volume eating plan you'll want to choose minimally-processed foods like vegetables, fruit, whole grains and lean protein sources (and don't forget to consume sufficient fat.)

Here are some examples of high volume foods to get you started -- once you get the hang of identifying these, feel free to get creative with your diet.

Vegetables

Fruits

Carbohydrates

Protein

You probably already incorporate a lot of these foods into your diet already, so a day of volumetrics eating won't look too unfamiliar. Breakfast could be eggs scrambled in olive oil with a side of fruit and black coffee.

Lunch and dinner would consist of a plate full of mostly vegetables with some lean protein and carbohydrates on the side. For snacks, grab a small handful of nuts and pair it with some air-popped popcorn or fruit.

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

Continued here:
Eat more, weight less: These low-calorie foods will fill you up at every meal - CNET

The latest lifestyle, fashion and travel trends

At 50 years old, Jennifer Lopez is at the top of her game and looking better than ever. So how does she do it? And can we do it too?

Nutritionist Kim Pearsonhas worked with a host of celebrity clients, including actors, models, signers and TV presenters. Here, Kim talks us through J.Los reported health regime and how you can take inspiration from the superstar to create your own routine.

The J.Lo Diet

The good news is that J.Los diet is actually really sensible and full of positive habits many of us could do well to adopt, unlike some celebrity fad diets.

J.Lo told Peoplethat her day starts off with a smoothie made with mixed berries (strawberries, blueberries and raspberries), protein powder, Greek yoghurt, cinnamon and lemon juice.

Hollywood Lifereported that for lunch, J.Lo mixes it up but a typical day is salmon and a veggie-packed salad. She loves broccoli, peppers and zucchini with a drizzle of dressing on top. She told People that she makes dressing from olive oil, lemon juice, minced shallot and sea salt.

She usually has a protein with quinoa for dinner. And shes not eating her dinner too late I try to eat with the kids around 6:30pm.

Jenstructures her meals in exactly the same way I advise my clients to. She includes a good source of protein (like her protein powder and fish), healthy fat (olive oil is a great option for dressings) and fibre, primarily from veg, salad and low sugar fruits (like berries).

But she doesnt deprive herself. While there are reports of kale salads, as you may well expect, she also enjoys rice and beans, which I grew up with. And I like pork and chicken especially Puerto Rican style!.

So what doesnt she eat? J.Lo is mindful of her sugar and carb intake. In 2019, her and A-Rod's 10 Day No Sugar, No Carb Challenge was widely reported in the press after an Instagram post from her boyfriend, former Yankee star Alex Rodriguez:

"Join me and Jennifer for a 10-day challenge. No carbs, no sugar. Whos in?"

We all know that we should be keeping our sugar intake in check (here are my tips for avoiding hidden sugars) and its a good idea to minimise intake of refined, starchy carbohydrates like pasta, bread and rice, instead basing meals around plenty of veg or salad.

Go Organic

Jennifers snacks reportedly include a handful of nuts or berries, which are both nutrient-dense additions to your diet. In an interview with Hello!, J.Lo said that she avoids junk food, saying: I always carry fruit and veggies with me to give me something to snack on between meals.

If you find yourself going for long periods of time between meals, try keeping a tub of vegetable crudities in your fridge (or the work fridge) or nip into Pret for apple and almond butter pot. Lopez also opts for organic ingredients, and you can do the same by signing up for a weekly veg box from the likes of Riverfordor Abel & Cole.

Eating Out

Healthy diets often get derailed when it comes to eating out or holidaying. Follow the J.Lo school of thought here, too. Jennifer reportedly looks for healthy options when shes dining out, opting for salads orfish dishes that come with plenty of vegetables. I advise my clients to check the restaurant menu on their website to decide what to eat in advance and dont be afraid to ask for something slightly different to whats on the menu. Channel your inner J.Lo here dont you think shed have the confidence to politely demand what she really wants?! For example, if youre ordering steak, ask them to swap the chips for a salad or vegetables instead.

The Drinks

J.Lo has spoken many times about the importance of keeping hydrated. "Drinking plenty of water, especially before a workout, can help you push harder and get more out of your exercise routine," she told Hello!. If youre someone who often forgets to drink water, fill up a 1.5ml bottle and know that you have to drink it throughout the day, or use an app to log what youve drunk each day. In colder months, if you find it a struggle to drink cold water, opt for herbal tea instead which also counts towards your water intake.

The effect booze is really having on your mind, body and bank balance

I dont drink or smoke or have caffeine,"J.Lo told Us Weekly. Along with several other high-profile celebrities who have reportedly quit alcohol in order to focus on being top of their game, Jenavoids alcohol altogether. Its no surprise given the various ways alcohol can affect how we function and feel. Not drinking doesnt stop her from socialising though, and it shouldnt stop you either. If quitting altogether feels unrealistic for you, you might want to start by cutting down. Here is an article I put together on easy ways to cut down your alcohol intake.

J.Lo also avoids caffeine. If you think that your caffeine habit might be controlling you, it is a good idea to cut it out for a couple of weeks to redress the balance. Theres nothing wrong with enjoying a good quality cup of coffee, but your energy needs should be provided by food dont rely on caffeine to keep you going.

The Workout

Speaking of energy, lets discuss J.Los exercise routine. It has been reported that she works out first thing in the morning, which is a great way to start your day. The star told Hollywood Life,I dont like doing it later; its harder to get there when I have my day going already. Many of my busy clients find the same, often getting to the gym or seeing their trainer before their day starts. If morning workouts dont work for you, find a time that does, but make sure you schedule it in ahead of time to ensure that it happens.

Jennifer has a personal trainers in different places she spends time (naturally), and reportedly switches up her workouts regularly to stop her from getting bored. Her New York trainer David Kirsch says they do planks, push-ups, boxing. A bit of everything. If you are the sort of person who needs variety, why not try ClassPassso you can try new workouts and keep things interesting?

Best boxing studios in London

Of course, J.Los body doesnt come easily. Another of her trainers, Dodd Romero, last year revealed her workout schedule to Us Weekly, saying that in the 90-minute workout sessions: Well go until everythings sore and weve hit every body part. If J.Los army of PTs is a little unrealistic for you, why not try fitness app Freeletics, which provides custom digital coaching that you can tap into wherever you are.

Its no surprise that Jennifer also incorporates her love of dance into her fitness regime, so follow her lead by working your hobbies into keeping active. Love walking? Ditch the bus and walk to work. Love team sports? Set aside a night each week to get involved in a local club.

The Lifestyle

I love a good nine or 10 hours, but I can never get that. So seven or eight is mandatory. [If I dont get it] I just dont feel right. I start feeling crazy, I get emotional and I feel tired all the time," says J.Lo of her sleep routine.

It makes sense that sheprioritisessleep, as it is key to staying at the top of your game, both mentally and physically. We should all be aiming to do the same, so its worth making the effort to get into a good bedtime regime. Sleep is a necessity, not a luxury. Note what time youll need to be asleep by in order to get your eight hours and work backwards from there. If you struggle to get off to sleep, start by switching off devices off and beginning to wind down at least an hour before bed. If youre sensitive to it, avoid caffeine in the afternoon and try listening to a guided sleep meditation recording to help you nod off.

The Bottom Line

As well as looking after herself physically she has worked to cultivate a healthy mindset. She told Harpers Bazaar,Affirmations are so important. I am youthful and timeless. I tell myself that every day, a few times a day. It sounds like clichd bullshit, but its not: Age is all in your mind.

As you can see, there is no miracle or quick fix diet behind J.Los incredible physique at 50. Shes putting in the work, getting the results, and setting a great example. Its not rocket science and by getting into good habits, you can achieve your goals too (though you may not need to set the bar quite as high as Jennifer). Opt for a healthy diet based on whole foods, try and fit in regular workouts, drink plenty of water and get optimal amounts of quality sleep. And dont forget your affirmations!

Kim Pearson is a qualified nutritionist and weight loss expert based on Londons Harley Street. She consults clients in London and internationally via her virtual consulting room. For more information about Kim and the services she offers, visit her website.

Read the original:
How to be more J. Lo, according to a nutritionist - Evening Standard

Which foods to eat and which to avoid is an important topic to patients with inflammatory bowel disease (IBD). A working group of the IOIBD has examined the best available evidence and provided expert consensus recommendations.

Key recommendations:

In patients with ulcerative colitis:

Reduce consumption of red meat.

Reduce consumption of myristic acid (palm oil, coconut oil, dairy fats).

Increase consumption of omega-3 fatty acids but only from marine fish (not from supplements).

In patients with Crohn disease (CD):

Increase the amount of fruits and vegetables consumed. (However, in symptomatic or significant fibrostricturing CD, restrict insoluble fiber intake.)

Reduce consumption of saturated fats.

For both conditions:

Reduce the intake of emulsifiers and thickeners (e.g., carrageenan) and processed foods containing titanium dioxide and sulfites.

Avoid trans fats.

Limit intake of foods containing maltodextrin and artificial sweeteners.

Do not consume unpasteurised dairy products.

It seems the best overall dietary advice for patients with IBD is this: Eat a diet comprising all sources of calories that is freshly prepared without additives or preservatives, and consume it in modest quantities.

Read the rest here:
Nutrition and diet in inflammatory bowel disease - The Daily Star

TORONTO: A molecule found in sweet oranges and tangerines, called nobiletin, may reduce obesity and reverse its negative effects, according to a study in mice which may lead to new interventions against the condition.

The study, published in the Journal of Lipid Research, said that mice fed a high-fat, high-cholesterol diet that were also given nobiletin were noticeably leaner compared to those that were fed a high-fat, high-cholesterol diet alone.

It also noted that the mice fed the high-fat diet had reduced levels of blood fats and insulin resistance - a condition in which the body fails to use the hormone insulin to process glucose from the blood for energy.

"We've shown that in mice that already have all the negative symptoms of obesity, we can use nobelitin to reverse those symptoms, and even start to regress plaque build-up in the arteries, known as atherosclerosis," said Murray Huff, study co-author from the University of Western Ontario in Canada.

The researchers initially suspected that the molecule could be acting on the pathway that regulates how fat is handled in the body.

However, when the researchers studied nobiletin's effects on mice that had been genetically modified to remove AMP Kinase, they reported the same effects.

"This result told us that nobiletin is not acting on AMP Kinase, and is bypassing this major regulator of how fat is used in the body. What it still leaves us with is the question -- how is nobiletin doing this?" Huff said.

While this mystery remains, the researchers said the findings show that nobiletin may not interfere with other drugs that act on the AMP Kinase system.

Huff said that current therapeutics for diabetes like metformin work through this pathway.

4 Sep, 2018

4 Sep, 2018

4 Sep, 2018

4 Sep, 2018

4 Sep, 2018

More here:
Hoarding up on oranges and tangerines may help reduce obesity - Economic Times

British heavyweight boxer and current Lineal Heavyweight Champion Tyson Fury, a.k.a. Gypsy King, is shouting out his fans who stuck with him during his career comeback since 2018. Fury won a rematch against Deontay Wilder last month to claim the WBC Heavyweight belt, putting him in position to challenge Anthony Joshua in a unification bout if he can successfully defend his title in an upcoming fight against Wilder.

But just a few years ago, Fury wasn't in this position. He won the world heavyweight title in 2015 from Wladimir Klitschko, but surrendered his belts and was inactive in the sport from 2016 to 2018 when he lost his boxing license after two failed drug tests, according to The New York Times. After struggling for years from issues with substance abuse and mental health, he sought help and got back to training with the help of his trainer Ben Davison.

Training... is my therapy, he said in the interview with NYT.

Following his victory over Wilder, Fury made an Instagram post with a quad of pictures documenting his weight loss journey that showed his progress.

"Been an amazing comeback over the last 2 years. Thank you for the support," he captioned his post.

Fury, who is 6'9", started his weight loss journey at more than 400 pounds, and lost a total of 142 pounds, according to Men's Health UK. Besides training, he shared his diet with Joe Rogan on his podcast in 2018, and said that he was on the dirty keto diet that allowed him to keep eating the foods he loved.

I was having tons of meat, fried up, with cheese, mayonnaise, bacon, eggs, sausage. My ideal diet basically. I was thinking this can't be a diet, Im not going to lose weight on this, but I lost the weight. I lost it all, said Fury.

Since, then he's switched up his diet even more and is working with nutritionist George Lockhart. In an interview with The Athletic, Lockhart shared Fury's entire 4,500 calories-a-day diet, which is much cleaner than dirty keto.

According to TalkSport, it's a lot of unprocessed fuel.

So he gets a lot of salmon he gets one every day one plate of turmeric and then he likes a lot of fruit. So I give him a lot of berries and Greek yogurt and stuff, helps with his gut biome," said Lockhart.

And he also eats lots of spicy foods.

Tyson likes spicy foods and he doesnt like the taste of vegetables so it really helps me out because I will crank up that heat and he cant really taste anything," he shared.

And Fury eats lots of mini meals as well.

Hes got six meals, four shakes per day... if hes more aerobic, he gets more fats. If hes more anaerobic, he gets more carbohydrates and the amounts are dictated by the intensity and the duration of the activity of what he is doing. So he hovers on around 700 calories per meal, so he is putting away some serious calories, said Lockhart.

Men's Health

Men's Health Subscription

See the article here:
Boxer Tyson Fury Thanks His Fans For Their Support in His "Amazing Comeback" - menshealth.com

Highlights

Pregnancy is possibly the happiest moment of a woman's life; it is also a time when you feel responsible for not yourself but also the life you are carrying. Pregnancy is also the phase of life for which you will get unlimited advice, unlimited information from friends, relatives and Google. Some of this is sensible and a lot of it is contradictory and confusing. Choosing the right foods to nourish your body and your baby for health sometimes becomes a mammoth job and a point of stress. So on the occasion of International Women's Day 2020, here we talk about some common pitfalls that mothers to be fall into.

Myth: You are constantly told how you now need to eat for two instead of one and your healthcare provider will ask you to monitor your weight and the baby's growth at the same time. So need to put on weight but you need to maintain a healthy weight?

Reality: The first trimester doesn't need extra calories, so extra meals aren't needed. You need to eat healthy not hearty. Choose lots of fresh food, including whole grains for energy, legumes, nuts and seeds for plant proteins, egg, poultry, lean meat for A-class proteins, adequate milk for calcium, and lots of fruits and vegetables for vitamins minerals and antioxidants. The second and third trimester need more nutrition as the baby starts to grow and develop vital organs. More nutrition not empty calories from sugar and ghee! Eat healthy and choose seasonal foods; and to understand your portion sizes, meet your nutritionist. You never choose quantity over quality.

(Also Read:Eating At Night During Pregnancy May Lead To Weight Gain)

Myth: Weight gained during pregnancy is difficult to shed; therefore, some form of weight reduction "diet" is needed. Young mothers are usually under peer and fashion pressure to not put on weight during pregnancy which may have an adverse effect on their own health and the baby's growth.

Reality: Every pregnancy comes with a healthy weight gain of 11-12 kilos for a woman of normal weight. Your weight is from the baby's development and an increase in blood products for the baby and delivery. Each person must be aware of their individual weight target as decided by your doctor/dietician. Choosing nutrient-rich foods help you not put on extra kilos while allowing for a healthy you and your baby.

Myth: Skipping meals help alleviate pregnancy symptoms like nausea, bloating and indigestion. We usually react to a digestive system in disarray in daily life by skipping meals and think the same works for us during pregnancy.

Reality: Skipping meals may make an expectant mother feel weak and without energy. If your nausea is very bad, speak with your doctor about medications. High carb foods like a jam on toast, small portion of vanilla ice cream, or sweet fresh lemon water may work prevent nausea. You have to see what works and the best way is choosing to eat what you feel like, but in small quantity. Small frequent meals will help you achieve your nutrition goals without overloading your system. Bloating can be controlled with small meals eaten in an upright position and gentle strolls after meals. As the baby grows, eating full meals at one go may be difficult, so frequent meals will make you comfortable.

Myth: Because you need to eat more, eating calorie dense sweets like chocolates, ladoos (pinni), and other sweets is fine. Pregnancy is sometimes taken as a ticket to eat anything and everything immaterial of its nutritional value.

Reality: While it is ok to indulge occasionally, daily intake of extra sugars in the form of sweets, juices, jalebis etc. don't really help as they provide empty calories and no other nutrients. While traditional pinni and panjiri are healthy, extra quantities don't translate into extra health. So indulge with caution and discretion.

This isn't about myths but just about growing up and learning to eat healthy foods like green leafy vegetables that you may have avoided. GLV are rich in folates, which are crucial for preventing birth defects in babies, so you need to learn to eat good food. Also as a parent you will have to lead by example and teach your child.

Myth: Pregnant women shouldn't drink tea as it may harm the baby.

Reality: Tea is an excellent source of health boosting antioxidants. Excessive tea consumption can cause acidity and intake of extra sugar calories if you like it sweet; however, 1-2 cups add to nutrient kitty and satisfy your taste buds to.

Myth: It is normal to have an upset digestion during pregnancy and digestion is of least importance.

Reality: Our gut is the largest immune system of our body; a healthy gut means better absorption of nutrients, more health and better protection against infections. Pregnancy is stressful for our physiology and the gut is adversely affected by any stress. Eating fibre-rich foods like whole grains, whole fruits and legumes provide vital nutrients for the baby and the gut. Probiotic-rich foods like dahi, fermented food and drinks like kanji, all add up to take care of the pro and pre biotic needs for a healthy gut.

Pregnancy is a special time in a woman's life; so this International Women's Day, let's celebrate it with busting some myths and doing a reality check.

Wishing all you ladies a healthy and happy International Women's Day 2020!

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

About Rupali DattaRupali Datta is a Clinical Nutritionist and has worked in leading corporate hospitals. She has created and lead teams of professionals to deliver clinical solutions for patients across all medical specialties including critical care. She is a member of the Indian Dietetic Association and Indian Association of Parenteral and Enteral Nutrition.

Read the original post:
International Women's Day 2020: Busting Diet Myths About What To Eat Or Avoid During Pregnancy - NDTV Food

What diet do you follow?

I do not believe in the term 'diet'. I prefer a nutritious and healthy meal that [becomes] a way of life.

What is your daily food plan?

My breakfast is fruits and black coffee. I usually have a bowl of papaya, dragon fruit or an apple. Mid-morning, I eat oat chillas (crepe) for carbs. I love my Indian home-cooked food. My favourite vegetables are pumpkin, cauliflower and bhindi (okra) and for protein, I add some lentils. I usually repeat my lunch for dinner. Midday, I snack on seeds, nuts, cucumber or a fruit and have my second and last cup of black coffee.

What is the best part about the diet you follow?

It is nutritional and easy to maintain and I stick to it, no matter where I am.

How has it helped you in terms of weight loss and fitness?

I try and be vegetarian when I am at home. If I am at a restaurant or travelling, then I am a pescatarian. Ever since I switched to vegetarian food, I have felt lighter, happier, less moody and more energised. I have never really been to a dietician or followed any plan as I have never had to make any drastic changes. But over the years, I have met many people and taken inspiration from them to plan my mealswhether it was including salmon in my diet for omega-3, or the benefits of several seeds and plant-based protein. I think everything is easily available online today and it also helps that a lot of organic and healthy food restaurants have come up.

The one thing that has worked for me is reducing my salt and oil intake and giving up refined sugar completely. I took a food intolerance test once when I realised I was intolerant to gluten and lactose, and giving up those have helped cut down the bloating. It is important to understand your own body. What works for me does not necessarily work for you. Everything in moderation and balanced is a healthy and sustainable way of living.

What about cheat days?

I could live on sushi and south Indian food. These are two cuisines that make me super happy! I can never resist a chocolate dessert. I do not dedicate a day of the week to cheat, but if I am on holiday or celebrating an occasion or festival, then I allow myself to enjoy the food. All I do is portion control and make sure I go back to my routine the next day. Having said that, I feel a cheat meal is important once in a while to shock your body and change things up.

Was there a time when you starved yourself?

I have never starved. My only vice in life is getting hangry (angry when hungry). So I have to eat when I feel hungry. I could not possibly put myself through that.

Was there any diet you followed which did not work?

I have never tried a diet. It is a fad, and in my opinion, anything that cannot become a lifestyle is not worth it, nor is it healthy to sustain. No quick fixes, in my opinion.

See the article here:
My only vice is getting 'hangry' - THE WEEK

When the Chesapeake Bays pollution diet was adopted in 2010, a lawsuit was not far behind.

The American Farm Bureau Federation and a host of farm organizations sued the Environmental Protection Agency, claiming EPA had gone too far by setting not simply a Total Maximum Daily Load (TMDL), or overall limit for sediment and nutrients entering the Bay, but by allocating Bay pollutants such as sediment and nutrients among different sectors in the multistate watershed, including agriculture and forest and urban lands.

The lawsuit failed, first in federal district court in Pennsylvania, then in the 3rd Circuit Court of Appeals in Philadelphia, and finally when the Supreme Court rejected AFBFs petition in 2016, despite the groups claiming the TMDL steps squarely into areas that Congress expressly reserved for the states.

Now, after years of implementation and some notable achievements and setbacks, more litigation might be on the way, this time with one of the states in the Bay watershed being targeted for failing to meet its goals. The jurisdictions that are part of the agreement are Maryland, Pennsylvania, Virginia, Delaware, New York, West Virginia and the District of Columbia.

Republican Gov. Larry Hogan of Maryland has directed his attorney general to prepare lawsuits against Pennsylvania and the Environmental Protection Agency for failing to meet pollution targets.

Gov. Larry Hogan, R-Md.

Theyre not alone in thinking about going to the courts. The Chesapeake Bay Foundation, whose lawsuit against EPA in 2009 led to negotiations resulting in the TMDL, says it is preparing a notice of intent to sue.

The controversy started bubbling last year when Pennsylvania released its Watershed Implementation Plan (WIP) containing pollution reduction targets for 2025. While Pennsylvania said it would meet its phosphorus goal, it would fall short on nitrogen, meeting only 75% of the goal close to a 10-million-pound shortfall.

The states plan does not explain how or when additional reductions from county action plans will be incorporated into the broader plan to achieve the nitrogen planning target, EPA said in its review. Nor did the state provide specific numeric targets for implementation of best management practices such as soil and water conservation plans or prescribed grazing.

EPA asked for more details on many aspects of the plan, including funding and legislation, which are the province of a Pennsylvania legislature that has consistently underfunded Bay restoration efforts. Pennsylvanias plan said the state has been receiving about $197 million per year for the Bay, but added that the state needs a total investment in public and private funding of $521 million per year an annual gap of $324 million.

EPA made recommendations to Pennsylvania but did not threaten any action against it as provided for in the TMDLs accountability framework that includes the implementation plans and milestones for achieving the goals.

Under that framework, EPA can expand coverage of water discharge permits to unregulated areas, increase its oversight of those permits, expand enforcement efforts, and even place conditions on, or redirect, grant money.

But EPA appears to be backing away from using any of those levers to force Pennsylvania to adopt more stringent measures. The real trigger for the threatened lawsuits came when Dana Aunkst, director of EPAs Chesapeake Bay Program, told a meeting of the Chesapeake Bay Commission on Jan. 3 that the TMDL is not enforceable, but merely an aspiration.

Maryland Democratic Sens.Chris Van Hollen and Ben Cardin, along with other lawmakers from Bay states, fired off a letter to EPA asking for clarification.The agency responded by citing the governments response to AFBFs November 2015 Supreme Court petition.

The question of whether theTMDLitself is enforceable by a court was answered by the previous administration in court filings defending the BayTMDL, EPA Regional Administrator Cosmo Servidio said in a Jan. 28 letter. In 2016, the Obama Administration told the U.S. Supreme Court that aTMDLis an informational tool that does not impose any binding implementation requirements on the states, and that the BayTMDLdoes not directly regulate any sources or require any permits. The Trump Administrationagrees with these statements.

Nevertheless, Servidio said EPA will continue to use its existing authorities under the Clean Water Act to ensure that all six Bay states and the District of Columbia are accountable for implementing their share of the Bay TMDL's nitrogen, phosphorus and sediment reductions.

Van Hollen said the response ducks the main question we asked: do they plan to enforce the pollution reduction targets in the Bay Agreement? And the CBF said the question of accountability had been settled by the 3rd Circuit Court of Appeals when that court upheld the cleanup plans and held EPA responsible to ensure that the state plans had a reasonable assurance of success.

Even Pennsylvanias WIP lays out the repercussions of failing to meet its pollution targets. EPA may increase federal enforcement and compliance efforts, the state said, by using authorities already included in the Clean Water Act, such as setting new nitrogen and phosphorus numeric water quality standards for streams and rivers in Pennsylvania and requiring more animal feeding operations, industrial and municipal stormwater sources, and urban areas to obtain Clean Water Act permits.

Interested in morecoverage and insights? Receive a free month of Agri-Pulse or Agri-Pulse West by clickinghere.

And EPA, when responding to comments on the TMDL back in 2010, said it was "committed to using any necessary enforcement action at its disposal to assure that the Bay watershed jurisdictions successfully implement the Bay TMDL."

Asked whether the TMDL is informational or enforceable, longtime Vermont Law School professor and former EPA regional counsel official Patrick Parenteau said in an email that the truth lies somewhere in the middle. The TMDL itself is not self-enforcing but EPA has a number of enforcementtools against a recalcitrant state (like Pennsylvania) if it wants to use them.

The problem is those options, including taking away grant money and beefing up enforcement of discharge permits, are not very attractive, he said, characterizing them as cutting off your nose to spite your face.

Parenteau said he thinks any lawsuit would have to be in the nature of a contract claim or perhaps unjust enrichment, when one party provides a benefit to another party but does not receive compensation. Parenteau called those potential legal avenues a stretch.

Sen. Chris Van Hollen, D-Md.

But Van Hollen and CBF point to Section 117(g) of the Clean Water Act setting up the Bay program, which requires EPA to ensure that management plans are developed and implementation is begun by signatories to the Chesapeake Bay Agreement to achieve and maintain the agreements nutrient and water quality goals.

I think 117(g) presses EPA into a different place than other TMDLs in other places, Jon Mueller, CBFs vice president for litigation, told the Bay Journal.

In Pennsylvania, no one wants a lawsuit. Mark ONeill, spokesman for the Pennsylvania Farm Bureau, said a suit would kind of go against much of the goodwill built up over the last few years.

We think it sends the wrong message, he said. Lets give this the opportunity to work.

ONeill also echoed Pennsylvanias WIP in saying farmers in the state are not getting credit for all of their on-farm conservation practices. Results of a Penn State survey demonstrated overwhelmingly that many farmers have, and will continue to, install (best management practices) without state and federal financial support, the WIP said.

The states Department of Environmental Protection, which prepared the WIP, said it and our many partners are fully committed to meeting Pennsylvanias goals for water quality in the Chesapeake Bay and locally in our part of the watershed, spokesperson Elizabeth Rementer said.

On the resources shortfall, she said DEP and partners are exploring every possible option for funding, mentioning a proposed $1 million increase in the budget to pay for 10 additional employees.

At a budget hearing last week, DEP Secretary Patrick McDonnell said the staff will be working with county conservation districts to identify the most cost-effective conservation practices like streamside buffers, manure storage, and wetland restoration, while at the same time helping to secure funding for those needs.

Nevertheless, he said there is still a tremendous need for resources.

For more news, go to http://www.Agri-Pulse.com

More here:
Lawsuits threatened over Chesapeake Bay 'pollution diet' | 2020-03-03 - Agri-Pulse