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How to improve your work performance using brain science – Ladders

Posted: February 24, 2020 at 10:47 pm

In these confusing and difficult times, performing at peak capacity in the workplace is more important than ever. With high caseloads, massive workloads, and constant meetings pecking away at your time, you may be more in need than ever of the energy, focus, and clarity necessary to excel at work. But how can you ensure that you are operating at peak performanceand meeting your professional obligations?

While some turn to aids like caffeine and energy drinks to support them in their work, the most sustainable and effective way to enhance your professional capacities is to work on optimizing the power of your brain. New doctors and clinicians are constantly developing approaches to brain science that allow you to improve your brain functioning and be more efficient and capable of work.

One of brain sciences most innovative thinkers is Dr. Daniel Amen. Founder of the Amen Clinics chain, Dr. Amen has written a series of books on holistic brain science, including the bestselling The Amen Solution: The Brain-Healthy Way To Lose Weight And Keep It Off. Dr. Amens work has helped hundreds of thousands of patients with their brain capacity, increasing focus, cognition, mood and energy levels and helping them manage their daily lives.

Read on for an introduction to Dr. Amens basic prescription for people seeking to improve their brain functioning for more effectiveness in the workplace. The tools he recommends include:

Did you know that different brain types express themselves as different personality types and require different nutrition and supplementation? At his clinics, Dr. Amen conducted over 150,000 brain SPECT scans and found that there were five different brain types, each with their own behavioral profile. These types were:

The balanced brain The spontaneous brain The persistent brain The sensitive brain The cautious brain

Each brain type requires careful stewarding with the appropriate diet plans, supplement regimens, and behavioral interventions for maximum effectiveness. Learn more by reading Dr. Amens book Change Your Brain, Change Your Life.

Dr. Amen offers a comprehensive introduction to nutritional supplements in his books, including regimen suggestions for a wide range of brain types. Some of his most trusted recommendations include:

Vitamin D3 for energy levels 5-HTP for sleep and mood Fish oil for healthy brain functioning Gingko biloba for cognition Melatonin for sleep

Eating healthy whole foods that assist in the production of energy and the process of toxin purification is essential to being able to function in the workplace. For the best results, eat a whole-food plant-based diet with copious amounts of fresh produce, lean vegetarian proteins, whole grains, and healthy oils like coconut oil and balsamic vinaigrette. You can also rely onfoods containing omega-3 fatty acids, which enhance the brains functioning. These foods include avocados, eggs, salmon, walnuts and mackerel.

These are essential tools for learning to train the brain to enter trance states, which allow for deep levels of focus and productivity. There are many apps that offer simple instruction in hypnosis and meditation, while other options for instruction include class settings, individual mentoring, or workshops.

Getting adequate exercise is one of the most important things you can do to keep your brain functioning at peak efficiency. While a daily gym workout is not necessary, you should try to work out for at least 20 minutes every day by doing something physical, whether that be yard work, walking or dancing in your living room. Even just a few minutes of daily exercise per day can reap amazing benefits.

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How to improve your work performance using brain science - Ladders

5 Spring Diet Tips For Healthy Skin That You Can Flaunt This Bright Season – NDTV Food

Posted: February 24, 2020 at 10:47 pm

Following a healthy diet may benefit your skin during spring.

Highlights

As the stark chills turn into mild nips, we know that the beautiful season of spring has arrived. The days are longer and our cosy blankets are no more trapping us inside the house. The days of binge-watching Netflix with winter desserts and ordered food are over; it's time to take stock of your diet. The transitional phase that braces us for summers makes our body go through many changes that affect us internally and externally. Our skin also has to brave the transformation in the environment and it may suffer through the drastic change in weather. A spring-special diet can spring up your health and help you wade through the season while flaunting a healthy and glowing skin.

The bright season of spring sees a selection of colourful seasonal fruits and vegetables lining up the local vegetable vendor stalls. Make sure to pick them and consume them to reap the benefits that they provide. Spinach, pineapple, and strawberries and many other foods are found in abundance during this season.

(Also Read:Spring Time Detox: 8 Amazing Natural Ingredients for Beautiful Skin)

Include seasonal produce in your diet.

It may be too much for our skin to adapt to this new weather. Drinking lots of water and fluids will keep it moisturised and will make sure it retains its sheen. Having coconut water that contains a lot of electrolytes is also a good option for maintaining your skin health during spring.

The change in weather makes our body vulnerable to flu and infections; same goes for our skin too. It's important to eat those foods that can naturally build our immunity and keep us away from skin infections. Have citrus fruits with vitamin C that are available this season; like grapefruit, pineapple and oranges. Try to include all the green leafy vegetables that you spot around.

During the spring, pollination occurs rampantly, which leaves pollen grains in the air that may cause skin allergies. Maintain the PH balance of your skin by consuming a healthy diet. Cleanse and detox your body and skinoff all the heavy, fatty winter foods that you gorged on till now. Increase your intake of foods and drinks that have detoxification properties. Have foods like avocado and beetroot and drink green tea and other such beverages to flush out the toxins from your skin.

(Also Read:Spring-Clean Your Body; A Detailed Guide To Readying Your Skin For The Summers)

Green tea can help your body detox.

After following a hefty diet during winters, going light now may be little difficult. But, doing this can work wonders for your skin. Do away with greasy meals and start eating light to keep your digestive system running smoothly. Have probiotic-rich curd every day to keep your gut healthy, which will have a positive effect on your skin health too.

Embrace the warmer and sunny spring with a smile on your face. Be mindful of what you eat or drink and let your skin too enjoy this pretty season, flawlessly.

About Neha GroverLove for reading roused her writing instincts. Neha is guilty of having a deep-set fixation with anything caffeinated. When she is not pouring out her nest of thoughts onto the screen, you can see her reading while sipping on coffee.

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5 Spring Diet Tips For Healthy Skin That You Can Flaunt This Bright Season - NDTV Food

Trumps Doctor Thought He Had a Ticket to Congress. It Hasnt Been So Easy. – The New York Times

Posted: February 24, 2020 at 10:47 pm

WICHITA FALLS, Texas Dressed in cowboy boots and jeans, with an American flag pin on his lapel, Dr. Ronny L. Jackson rolled up at the Red River Harley-Davidson outpost to make his pitch to voters.

I just came from the White House, Dr. Jackson, the former White House physician, told the small crowd gathered upstairs from the Harley showroom. Ive been working side by side with the president. I know all the cabinet secretaries. I have their cellphones. I know the chief of staff, the national security adviser. I can pick the phone up and I can call them. Theyre all friends of mine.

Dr. Jackson left the West Wing in December after rising from President Trumps physician to his unlikely pick to lead the Department of Veterans Affairs to Trump administration roadkill when he was forced to withdraw his name from consideration amid allegations related to his professional conduct.

Now hes running for Congress in Texas 13th District, one of the most conservative in the country, and his argument is simple. In a primary field of 15 anti-immigrant, anti-abortion Republicans, Dr. Jackson is betting his personal connection with the president is enough to win the Republican nomination tantamount to election.

Standing alongside other candidates wearing cowboy hats and Make America Great Again caps at the forum on Thursday, Dr. Jackson pitched himself as the only one who can walk in the Oval Office unannounced and say, Sir, I need you to stop what youre doing and listen to me, and he will stop what hes doing and listen to me.

That access, he said, would make him an unusually powerful replacement for Representative Mac Thornberry, the Republican who announced last fall he would not seek re-election after representing his district for more than a quarter of a century.

But it is not clear if that connection, combined with his background as a Navy rear admiral, will be enough to help Dr. Jackson overcome some rookie mistakes as a candidate. There have been more than a few.

His campaign organization, for one thing.

Dr. Jacksons campaign manager, he said, is a horse doctor with a full-time job. He has one full-time staff member, a recent college graduate who is also working for free, and he has relied on his wife, Jane, to drive him around the enormous Panhandle-encompassing district, which spans 41 counties. And despite having a power Rolodex, he has never reached into it to ask the right people for help.

On Friday, Dr. Jackson spent the afternoon knocking on doors in Wichita Falls, only to realize that it was a relatively futile exercise since most people werent home. In the evening, he mingled in the bleachers at the Monarch Motor Speedway only to report back to his wife that most of spectators had driven in from Oklahoma.

While waiting for the stock car race to begin, Dr. Jackson laughed when a hunk of mud spun up from the dirt track and landed in his coffee cup, a fitting end to another long day on the campaign trail where it wasnt clear if hed made any progress.

Dr. Jackson, who grew up in Levelland, Texas, returned to the Panhandle after leaving the White House and retiring from the Navy, settling in the district in Amarillo. He thought his connections to Mr. Trump and the extended Trumpworld would make him a shoo-in for the seat, people who spoke to him at the time said.

But Mr. Trump, who now generally adheres to rules put in place by his political shop about whom he endorses and what races he weighs in on, has been silent about Dr. Jacksons campaign. Donald Trump Jr., whom Dr. Jackson considers a close friend, has no plans to get involved in his race or officially endorse him, an aide said. And even Rick Perry, the former energy secretary and Texas governor who encouraged him to run and then endorsed him, has not campaigned for him.

Dr. Jackson is now facing an uphill battle against two well-funded and connected opponents Chris Ekstrom, a Dallas millionaire who recently moved to the district to run and is self-funding his campaign, and Josh Winegarner, a lobbyist who has the backing of the cattle industry he represents and Mr. Thornberry.

But Dr. Jacksons connections to the Trump administration as well as the president and his family are real, even if they have not translated into much support.

Eric Trump has tweeted a supportive message, and Mr. Trump has privately encouraged Dr. Jackson to run. And Dr. Jackson is benefiting, if belatedly, from Trump allies and aides who have only recently realized he needed help and have pitched in, setting him up with a real online fund-raising and phone prospecting operation, which helped to finally get him on air with a commercial a 30-second spot made up entirely of old clips of Mr. Trump praising his character.

At the candidates forum, Dr. Jackson, 52, conceded that he had never really considered running for office. But, he said, Trump is getting re-elected. Thats a done deal at this point.

I thought this is the unique opportunity for me to get in the game, he added. I have an opportunity to get in the fight and do something for our country.

Dr. Jackson, who served in the White House medical unit under the past three presidents, grew close to Mr. Trump after delivering the results of a presidential physical in a briefing at which he promoted Mr. Trumps incredible genes, said he did exceedingly well on a cognitive test and claimed that if he had adhered to a better diet over the past 20 years, he could have lived to be 200.

His hourlong news conference transformed Dr. Jackson into an inner circle Trump favorite, and a candidate, in Mr. Trumps mind, for a cabinet post. It also changed how he was perceived outside the building.

That was the day I got the Trump stamp on me completely, Dr. Jackson said during an interview last week at a coffee shop in Wichita Falls. I was no longer viewed as a nonpartisan physician on military orders, even though I still technically was. What I didnt realize was that it made people much more aggressive toward me when the V.A. nomination came up.

At the time of the allegations against him which included loosely dispensing strong drugs to lawmakers and political aides Dr. Jackson was not allowed to respond because he was an active-duty military officer.

The experience took a toll on Dr. Jackson and his family.

I tell people now that I got Kavanaugh-ed before Kavanaugh did, he said, referring to Justice Brett M. Kavanaugh, who he believes was falsely accused of sexual assault during his Supreme Court confirmation hearings. I was the pregame but I didnt know it. I was the warm up.

Dr. Jackson called the allegations against him complete garbage and hinted at behind-the-scenes plotting from both parties to remove a Trump loyalist from contention.

I saw the ugly side of Washington, he said. He noted that despite the scandal, I got promoted in the White House, I maintained my clearance, I stayed in the military, I retired as a Navy admiral. Come on.

Mr. Trump mounted an aggressive defense of Dr. Jackson, even as a bipartisan group of Senators expressed concerns over his record. The president called for Senator Jon Tester, Democrat of Montana, to resign for his lead role in releasing details of the allegations against Dr. Jackson.

Mr. Trump called Dr. Jackson one of the finest people that I have met while elevating him to the role of assistant to the president. And in the 13th District, those words may be more important than any accusation.

Im leaning toward Ronny because I have to look at whos electable, said Danny Breegle, a business owner in Wichita Falls who attended the Thursday night forum. He said he was impressed with his rsum and wanted to make sure hes not of the swamp, and now I think hes independent.

But for Dr. Jackson, the question will be whether the last-ditch help from Trumpworld has come too late by Friday, over half of the vote will already be in because of early voting in the March 3 primary.

In the interview, Dr. Jackson admitted that he had not been aggressive in calling in favors, especially from the president. He had so much on his plate. He was going through impeachment, Dr. Jackson said. I thought, Im not going to put Ronny Jackson in the 13th Congressional District on his plate.

If he wins the seat, Dr. Jackson will be back on a government salary. If he loses, he said, he plans to make enough money to buy his wife any house in Amarillo she wants.

That is, if he doesnt go back into the Trump administration. Dr. Jackson appeared to leave himself open to the possibility, but said his wife was committed to staying in Texas.

For now, Dr. Jackson said, he has put a cabinet post in his rear view mirror, calling the Veterans Affairs Department a massive bureaucracy and asserting that my ability to impact things will actually be better if Im a congressman, even for the veterans.

One of his regrets was moving on from his post as White House physician before he could help institute the diet and exercise regimen he had planned for the president.

During his infamous news conference, Mr. Jackson said his goal was to help Mr. Trump lose 10 to 15 pounds and that he planned to bring an exercise bike or elliptical machine into the White House residence.

Mr. Jackson said those plans never came to pass. (Mr. Trump had gained four pounds by his following physical.) The exercise stuff never took off as much as I wanted it to, he said. But we were working on his diet. We were making the ice cream less accessible, we were putting cauliflower into the mashed potatoes.

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Trumps Doctor Thought He Had a Ticket to Congress. It Hasnt Been So Easy. - The New York Times

Should You Eat Avocados – Or Are They Too High In Fat? – Plant Based News

Posted: February 24, 2020 at 10:47 pm

Should you eat avocados? Are they a healthy choice?(Photo: Adobe. Do not use without permission)

A scenario like this happens several times a week in my preventive cardiology clinic: A 43-year old man has his second heart event and adopts a whole food, plant-based diet with no added oils.

He thrives on the control it gives him over future cardiac disease. He knows of Drs. Ornish and Esselstyn.

When he sees me in my office, he turns to me and asks: "Doc, I love all of this and am devoted. But, can I have half of an avocado a few times a week because I read it is off my menu?"

Where did the concept enter the nutrition field, or specifically, the heart disease reversal field, that avocados might not be healthy?

Why do the programs that demonstrate the amazing power of plant-based diets to halt and reverse heart disease generally restrict avocados?

In a prior article I wrote about the pioneers of plant-based cardiac nutrition and highlighted Lester Morrison, MD as an early adopter of diets naturally low in fat.

His work, beginning in the late 1940s, excluded avocados and many other foods as listed below. He was able to demonstrate a dramatic survival advantage for cardiac patients in Los Angeles who followed his dietary protocol that included an Avoca-NO menu.

Later, the dramatic breakthrough by Dean Ornish, MD and Caldwell Esselstyn, MD in using lifestyle program of whole food, plant diets without avocado sealed the concept that avocados may carry a risk for cardiac patients.

Lester Morrison, MD believed avocados should be avoided

In early 2017 I was intrigued about the science of avocados and wrote an article about the available data regarding their impact on cholesterol values, metabolic measurements relating to blood sugar and inflammation, and satiety. Overall, that search raised questions whether avocados carry a risk or benefit to measurements of cardiovascular function.

One medium avocado has the following nutritional profile:

Calories: 227

Fat: 21g

Sodium: 11mg

Carbohydrates: 12g

Fiber: 9.2g

Sugars: 0.4g

Protein: 2.7g

Most of the calories in avocado come from fat. A whole avocado contains about 21 grams of fat, but mostly in the form of healthier monounsaturated fat.

A larger fruit (201 grams) provides up to 30 grams of fat, 4.2 grams of saturated fat, almost 20 grams of monounsaturated fat, and 3.6 grams of polyunsaturated fat.

Avocados are a good source of healthy fats(Photo: Adobe. Do not use without permission)

1. The highest quality nutrition science is usually considered to be the randomized clinical trial. In a study of 31 obese or overweight middle-aged adults, participants consumed energy-matched breakfast meals containing 0 g (Control), 68 g (Half-A) or 136 g (Whole-A) of fresh Hass avocado on three separate occasions.

Replacing carbohydrate components of their meals with avocados in a meal improved flow mediated dilatation, a measure of endothelial function of arteries. The avocado enriched meals also improved glycemic and lipoprotein profiles in overweight/obese adults.

The authors concluded that: "Incorporating fresh Hass avocados in meals can help people achieve dietary recommendations to eat more fruits and vegetables and simple substitution strategies with avocados for carbohydrates can add to the nutrient diversity of the diet and potentially have important cardio-metabolic benefits worthy of investigating further."

2. A second RCT this year also examined the impact of one avocado a day on a form of cholesterol that is capable of accelerating atherosclerosis called oxidized LDL (oxLDL). In this study, 45 men and women who were overweight or obese and had an elevated LDL cholesterol were enrolled. Three cholesterol-lowering diets were provided for 5 weeks each in random sequences: a lower-fat (LF) diet (24% calories from fat) and 2 moderate-fat (MF) diets (34 percent calories from fat). One MF meal plan included 1 Hass avocado (136 g) per day and the other MF diet used high oleic acid oils to match the fatty acid profile of 1 avocado.

Compared with baseline, the diet with one avocado a day significantly decreased circulating oxLDL which would be anticipated to of benefit for the vascular system. These changes differed significantly from the other diets. The drop in oxLDL caused by the avocado diet was correlated with beneficial reductions in the number of small and dense LDL particles, also anticipated to be an important advantage for cardiovascular health. The researchers concluded that one avocado a day in a heart-healthy diet decreased oxLDL in adults with overweight and obesity, and the effect was associated with the reduction in small and dense LDL.

The data I reviewed in the past and the current two studies lead to the following conclusions:

1. For the general public, a half or whole avocado a day, particularly if replacing refined carbohydrates or animal fats, is a healthy choice.

2. For many cardiac patients in a stable state, enjoying avocados is a reasonable choice.

3. For the most advanced cardiac patients reversing serious blocked arteries, particularly if associated with symptoms of anginal chest discomfort and abnormal stress test examinations, sticking to the original dietary protocols of Drs. Morrison, Ornish, and Essesltyn is advised, an avoca-NO group.

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Should You Eat Avocados - Or Are They Too High In Fat? - Plant Based News

What Is a No Sugar Diet? – No Sugar Diet Benefits, According to a Nutritionist – GoodHousekeeping.com

Posted: February 24, 2020 at 10:46 pm

Following a no-sugar diet is a trending topic in the nutrition and weight loss space right now, but the concept itself isnt so new. Although there is no formal diet plan or definition to follow, it typically involves avoiding added sugar while still allowing some natural sugar in your diet. Instead of counting calories, proponents of a no-sugar diet suggest youll lose weight by getting rid of added sugar once and for all.

Sugar itself does not fulfill any nutritional need and has virtually no nutritional value, which is why sugar is often referred to as empty calories. Although sugar enhances flavor, it can become quite addictive. Sugars include types of carbohydrates that can naturally occur in some foods, but are also an additive in certain foods and drinks. Consuming too much sugar can lead to several health problems and increase your risk for weight gain and diabetes. But that being said, not all sugars are created equal.

Naturally occurring sugars are found in food organically. These include fructose, which is found in fruit and root vegetables, lactose which is found in dairy products, and sucrose which is found in all different types of naturally occurring carbohydrates. Added sugar includes sugar that food manufacturers add to products to increase flavor or extend shelf life. In the Standard American Diet (SAD), top sources of added sugar include soda, fruit drinks, cereals, cookies, cakes, candy, flavored yogurts, and many processed foods.

Added sugars arent always so black-and-white, and can often disguise themselves in ingredients lists under names you might not be too familiar with. Some examples include:

The American Heart Association (AHA) recommends a limit of no more than 25 grams (6 teaspoons) added sugar daily for women and no more than 36 grams (9 teaspoons) added sugar daily for men. This may sound like a lot, but to put things into perspective, one Grande Caramel Frappucino at Starbucks has 55 grams of sugar which is over double the amount recommended for women in a day. Just one 12-ounce can of regular soda contains eight teaspoons of sugar and has no nutritional value. The new nutrition facts label now requires companies to list how much added sugar is in their product, which can help you decipher between the amount of natural vs. added sugars in the food. Many people refer to a no-sugar diet as a sugar detox since it involves avoiding added sugar completely. This can be very difficult since the vast majority of packaged foods available have some form of added sugar.

Theoretically, following a no-sugar diet could help you shed pounds because many sugary foods are also high in empty calories. By decreasing your intake of added sugar, youll be cutting out a substantial amount of calories and therefore may see a decline in your weight. Choosing more nutritious carbohydrate sources that are filled with fiber, such as fruits and whole grains, can provide nutrition and satiety for a fraction of the calories of those sugary foods.

Take things slow to wean your body off of added sugar and focus on one step at a time. Start by reducing your consumption of one food, such as candy or baked goods. One of the most significant sources of added sugars in the diet comes from sugar-sweetened drinks including soda, specialty coffee drinks, sweetened teas, and fruit juices. If you are drinking away your calories with any of these sugary beverages, that may be a good place to start. Gradually weaning off added sugars can also retrain your taste buds after a few weeks to make you crave less sugar.

The bottom line: Reducing your intake of added sugar is great for your health, but do so gradually and sustainably. If you restrict too much, it may eventually backfire and lead to overeating those forbidden sugary foods. No one knows your body better than you. Some of us work well with an all-or-nothing mentality, while others may benefit from incorporating their favorite sugary foods in moderation on a semi-regular basis. When you do indulge, do so mindfully and sensibly.

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What Is a No Sugar Diet? - No Sugar Diet Benefits, According to a Nutritionist - GoodHousekeeping.com

Mediterranean diet scores another win for longevity by improving microbiome – KTVZ

Posted: February 24, 2020 at 10:46 pm

Yet more bragging rights are in for the Mediterranean diet, long considered to be one of the healthiest in the world.

A new study published Monday in the BMJ journal Gut found that eating the Mediterranean diet for just one year altered the microbiome of elderly people in ways that improved brain function and would aid in longevity.

The study found the diet can inhibit production of inflammatory chemicals that can lead to loss of cognitive function, and prevent the development of chronic diseases such as diabetes, cancer and atherosclerosis.

Our findings support the feasibility of changing the habitual diet to modulate the gut microbiota which in turn has the potential to promote healthier aging, the study authors said.

About 60 tons of food pass through the average humans digestive tract in a lifetime, science says, exposing our insides to billions of different bacteria in addition to those we were born with. Many of those miniscule creatures play important roles good and bad in how well we absorb nutrients; the functionality of our immune response; and our energy and metabolism levels.

Science has shown that as we age, the types and amount of microbes found in the gut are reduced. A poor diet is especially common among the elderly in long-term residential care and those who live alone. Health and dental issues can also make it difficult for the elderly to eat a well-balanced diet.

As the diversity of bacteria diminishes, inflamm-aging occurs, contributing to age-related inflammatory processes that can lead to cancer, neurological disorders and other diseases.

The study analyzed the gut microbiome of 612 elderly people from France, Italy, the Netherlands, Poland, and the United Kingdom before putting 323 of them on a special diet for a year.

While the diet was designed for the elderly, it was based on the Mediterranean principles of eating lots of fruits, vegetables, nuts, legumes, olive oil and fish, and little red meat, sugar and saturated fats.

The rest of the 65- to 79-year-olds in the study were asked to continue to eat as they always did for the same 12 months.

After the year was over, those who had followed the Mediterranean diet saw beneficial changes to the microbiome in their digestive system. The loss of bacterial diversity was slowed, and the production of potentially harmful inflammatory markers such as C-reactive protein and interleukin-17 were reduced.

At the same time, there was a growth of beneficial bacteria linked to improved memory and brain function, the study said. The diet also appeared to boost keystone species, critical for a stable gut ecosystem and which also slowed signs of frailty, such as walking speed and hand grip strength.

Nationality did not appear to matter. The findings were similar and consistent no matter where the people lived and no matter their age or weight, both of which influence the unique makeup of a persons microbiome.

The study is part of a larger randomized controlled trial of 1,200 people called the European Project on Nutrition in Elderly People or NU-AGE that began in 2012. Previous publications from the ongoing study found those who followed the diet closely had improved episodic memory and overall cognitive ability. Higher adherence to the diet also reduced the rate of bone loss in people with osteoporosis and improved blood pressure and arterial stiffness.

Discovering that the Mediterranean diet could affect the microbiome in a positive way isnt really surprising; the diet already has a stuffed shelf of scientific trophies. Its won gold medals in reducing the risk for diabetes, high cholesterol, dementia, memory loss, depression and breast cancer. Meals from the sunny Mediterranean region have also been linked to stronger bones, a healthier heart and longer life. Oh, and weight loss, too.

The diet features simple, plant-based cooking, with the majority of each meal focused on fruits and vegetables, whole grains, beans and seeds, with a few nuts and a heavy emphasis on extra virgin olive oil. Say goodbye to refined sugar and flour except on rare occasions. Fats other than olive oil, such as butter, are consumed rarely, if at all.

Meat can make a rare appearance, usually only to flavor a dish. Instead, meals may include eggs, dairy and poultry, but in much smaller portions than in the traditional Western diet. Fish, however, are a staple.

Its more than a diet, its a lifestyle, said Atlanta registered dietitian Rahaf Al Bochi in an earlier interview.

It also encourages eating with friends and family, socializing over meals, mindfully eating your favorite foods, as well as mindful movement and exercise, said Al Bochi.

The Mediterranean diet has won first place in the US News and World Reports best diet rankings for three years in a row. Anyone wanting to start the diet can do so in a few easy steps, say experts, by just adding healthy choices to their daily diet.

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Mediterranean diet scores another win for longevity by improving microbiome - KTVZ

Americans say this popular diet is effective and inexpensive – YouGov US

Posted: February 24, 2020 at 10:46 pm

Many Americans aim to eat a healthy diet, and some might be hoping to lose a few pounds. But which diets are Americans sticking to, and which ones are actually helping them lose weight?

A YouGov poll of more than 1,200 US adults finds that a majority of Americans have changed their diet at some point in order to lose weight (56%) or improve their physical health (54%).

Intermittent fasting, a diet where you only eat during certain times of day, is one of the most popular: 24 percent of US adults say theyve tried this diet for weight loss. An equal number say theyve tried the Atkins diet, which emphasizes foods that are low-carb.

About one in five have tried Weight Watchers (21%), the keto diet (19%) and the Mediterranean diet (18%).

But which diets do Americans say have been effective in helping them lose weight?

YouGovs data finds that majorities of people who have used these diets for weight loss find them to be effective.

Almost nine in 10 (87%) people who have tried intermittent fasting to lose weight say that this diet was very effective (50%) or somewhat effective (37%) in helping them lose weight. A similar number of people who have used Weight Watchers (86%) or the keto diet (85%) say these diets were effective for weight loss.

Majorities who have used Atkins (83%), the Mediterranean diet (81%), or vegetarianism (78%) for weight loss also say that these diets were effective in helping them to lose weight.

The diet Americans say is the best weight-loss diet may also be the most affordable one.

Intermittent fasting, which 87 percent of users say was effective for weight loss, is also seen as more inexpensive (80%) than expensive (18%), according to people who have tried it.

That isnt the case for many of the other diets YouGov asked Americans about. Majorities of users are more likely to see Weight Watchers, keto, Atkins and the Mediterranean diet as more expensive rather than inexpensive. Those who have adopted a vegetarian diet for weight loss are close to evenly split: 49 percent say it is expensive, 46 percent say it is inexpensive.

But in spite of the fact that many of these diets seem to be effective according to the people who have tried them, they remain largely unappealing to the American public.

A majority (58%) of US adults say that the vegetarian diet is somewhat or very unappealing. A plurality say the same when asked about the keto diet (47% find it unappealing), Atkins (47%), intermittent fasting (47%), or Weight Watchers (47%).

The only diet of this grouping that was seen as more appealing than unappealing was the Mediterranean diet. Over half (55%) say this diet is somewhat or very appealing; 31 percent say it is unappealing.

See the full survey results and sign up to be a part of the YouGov panel.

Related: One in five Millennials has changed their diet to reduce their impact on the planet

Methodology: Total unweighted sample size was 1,241 US adults, which included 137 who have used the keto diet for weight loss, 165 who have used the Atkins diet for weight loss, 172 who have used intermittent fasting for weight loss, 120 who have used the Mediterranean diet for weight loss, 146 who have used Weight Watchers for weight loss, and 95 who have used vegetarianism for weight loss. The figures have been weighted and are representative of all US adults (ages 18+). Interviews were conducted online between January 3 - 6, 2020.

Image: Getty

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Americans say this popular diet is effective and inexpensive - YouGov US

What is a good diet for gout that will reduce your risk of painful flare-ups – Insider – INSIDER

Posted: February 24, 2020 at 10:46 pm

Lean meat, leafy greens, and soy products are good sources of nutrition on the gout diet. tlorna/Shutterstock

More than 8 million adults in the US suffer from a painful condition called gout. There is evidence that unhealthy lifestyles, such as smoking, poor eating and lack of exercise as well as rising obesity rates are increasing the number of people afflicted with this condition.

In order to reduce the prevalence of gout and frequency of painful flare-ups, doctors recommend a balanced diet full of vegetables, low-fat proteins, and regular exercise. Here's what you need to know about how diet can help with symptoms of gout.

Gout is a painful type of arthritis, or inflammation of joints, particularly in the big toe and knee joints. It happens as a result of hyperuricemia, or too much uric acid in the blood.

"The problem is either your body produces too much uric acid or it cannot properly excrete the uric acid," says Shailendra Singh, MD, Rheumatology Medical Director at White River Medical Center in Arkansas.

As a result, uric crystals can form, build-up, and get lodged in the joints, inflaming them, and causing excruciating discomfort and pain.

"Joints get red-hot to touch and swollen. You could be fine for a few weeks to months to even years before you have another episode," says Singh.

Foods high in a natural compound called purine can trigger painful flare-ups for people with gout because the body breaks purine down into uric acid. Therefore, doctors recommend avoiding high-purine foods like the following:

An outlier to the rule is purine-rich vegetables like spinach, cauliflower, or mushrooms. These foods are shown to lower the risk of flare-ups. Fruits, especially cherries, are recommended as alternatives to other sugary snacks.

Also "lean meat, like chicken and turkey, is okay. Leafy greens and vegetable protein like soy are also a good source," says Singh. "Moderation is the key and avoiding the [high-purine] foods is the most important thing."

By swapping out some of the high-purine meats, processed sugars, and alcohol for more wholesome food options you can protect yourself from painful gout flare-ups while also leading a healthier lifestyle. Here are some swaps to consider:

In addition to using these meal ideas, one should ensure they stay well hydrated as dehydration can increase the concentration of uric acid in the body.

One myth is that if someone is suffering from gout, then they're probably not eating right. But gout is the result of a mix of both genetics and environmental factors.

"It's not that their husband or spouse is cheating on their diet, they aren't sneaking food that they shouldn't eat, it's not all diet," says Dr. Robert Keenan, a rheumatologist at Duke University Health Facility.

The pain from gout can also be treated with non-steroidal anti-inflammatory drugs (NSAID), like Aspirin or Ibuprofen and by losing weight, if you're overweight.

The important thing to remember for people who suffer from gout is to maintain a healthy lifestyle. By watching purine-rich food intake, eating more vegetables and less unprocessed foods, watching your weight, and exercising more, gout can be managed effectively.

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Make Cents of a Healthy Diet – PRNewswire

Posted: February 24, 2020 at 10:46 pm

Find more recipes and tips to make healthy meals more affordable at fyp365.com or heart.org/healthyforlife.

Mediterranean Chicken and Grain BowlRecipe courtesy of AramarkServings: 6

8

ounces farro or brown rice

6

cups spinach, stems removed

1 1/2

cups diced seedless cucumbers

1 1/2

diced tomatoes

6

thin slices red onion

3

cups cauliflower florets

3/4

cup balsamic vinaigrette

3

cups cooked skinless chicken breast, visible fat discarded

6

tablespoons fat-free or low-fat crumbled feta cheese

3

tablespoons kalamata olives

Cook farro according to package instructions.

On serving plate, place 1/2 cup farro. Around farro, arrange 1 cup spinach; 1/4 cup cucumber; 1/4 cup tomatoes; 1 slice red onion, separated into rings; and 1/2 cup cauliflower.

Drizzle balsamic vinaigrette over salad. Top with 1/2 cup chicken and garnish with 1 tablespoon feta cheese and 1 1/2 teaspoons olives. Repeat with additional servings.

Nutritional information per serving: 342 calories; 12 g total fat; 52 mg cholesterol; 551 mg sodium; 35 g carbohydrates; 4 g fiber; 8 g sugars; 25 g protein.

Curry-Spiced Tofu with Asian VegetablesRecipe courtesy of the American Heart AssociationServings: 4

12

ounces light, extra-firm tofu, drained and patted dry, cut into four slices

1

tablespoon, plus 1 1/2 teaspoons, curry powder, divided

12

ounces packaged fresh stir-fry vegetables

1

tablespoon water

2

teaspoons canola oil

1

teaspoon toasted sesame oil

1

large onion, cut into 3/4-inch wedges

4

large garlic cloves, minced

1/4

cup light coconut milk

1/4-1/2

teaspoon chili garlic sauce

Put tofu on large plate. Sprinkle tofu on both sides with 1 tablespoon curry powder.

In large microwaveable bowl, microwave vegetables and water on high 2-3 minutes, or until vegetables are almost tender-crisp. Pour off remaining water.

In large nonstick skillet, heat canola oil over medium-high heat, swirling to coat bottom. Cook tofu in single layer 3-4 minutes on each side, or until browned. Transfer to separate large plate. Cover loosely to keep warm.

In same skillet, heat sesame oil over medium-high heat, swirling to coat bottom. Cook onion 1 minute, stirring frequently.

Stir in vegetables and garlic. Cook 1-2 minutes, or until vegetables are tender-crisp, stirring constantly.

Stir in coconut milk, chili garlic sauce and remaining curry powder. Bring to boil over medium-high heat. Spoon vegetable mixture over tofu.

Nutritional information per serving: 151 calories; 6.5 g total fat; 86 mg sodium; 14 g carbohydrates; 4 g fiber; 4 g sugars; 10 g protein.

Michael Frenchmfrench@familyfeatures.com1-888-824-3337editors.familyfeatures.com

About Family Features Editorial SyndicateA leading source for high-quality food, lifestyle and home and garden content, Family Features provides readers with topically and seasonally relevant tips, takeaways, information, recipes, videos, infographics and more. Find additional articles and information at Culinary.net and eLivingToday.com.

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http://www.familyfeatures.com

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Make Cents of a Healthy Diet - PRNewswire

Switch Up Heart Cell Diet To Help Regeneration – Technology Networks

Posted: February 24, 2020 at 10:46 pm

Switching what the powerhouses of heart cells consume for energy could help the heart regenerate when cells die, a new study led by UTSouthwestern researchers suggests. The finding, published in the Feb. 20, 2020,Nature Metabolism, could open whole new avenues for treating a variety of conditions in which heart muscle becomes damaged, including heart failure caused by viruses, toxins, high blood pressure, or heart attacks.

Current pharmaceutical treatments for heart failure including ACE inhibitors and beta blockers center on trying to stop a vicious cycle of heart muscle loss as strain further damages remaining heart muscle, causing more cells to die, explains UTSouthwestern physician-researcher Hesham A. Sadek, M.D., Ph.D., the J. Fred Schoellkopf, Jr. Chair in Cardiology. There are no existing treatments for rebuilding heart muscle.

Nine years ago, Sadek and his colleagues discovered that mammalian hearts can regenerate if theyre damaged in the first few days of life, spurred by the division of cardiomyocytes, the cells responsible for a hearts contractile force. However, this capacity is completely lost by 7 days old, an abrupt turning point in which division of these cells dramatically slows.

Subsequent research has shown that this change in regenerative capacity appears to stem, at least in part, from damaging free radicals generated by organelles known as mitochondria, which power cells. These free radicals damage cells DNA, a phenomenon called DNA damage, which prompts them to stop dividing.

The shift in free radical production appears to be spurred by a change in what mitochondria in the cardiomyocytes consume for energy, Sadek explains. Although mitochondria rely on glucose in utero and at birth, they switch to fatty acids in the days after birth to utilize these energy-dense molecules in breast milk.

Sadek and his colleagues wondered whether forcing mitochondria to continue to consume glucose might stymie DNA damage and, in turn, extend the window for heart cell regeneration. To test this idea, the researchers tried two different experiments.

In the first, they followed mouse pups whose mothers were genetically altered to produce low-fat breastmilk and that fed on low-fat chow after they weaned. The researchers found that these rodents hearts maintained regenerative capacity weeks later than normal, with their cardiomyocytes continuing to express genes associated with cell division for a significantly longer window than those fed a diet of regular breastmilk and chow. However, this effect didnt last into adulthood their livers eventually made up the deficit by synthesizing the fats that their diets were missing, which significantly reduced their hearts regenerative capacity.

In the second experiment, the researchers created genetically altered animals in which the researchers could delete an enzyme, known as pyruvate dehydrogenase kinase 4 (PDK4), necessary for the heart cells mitochondria to digest fatty acids. When the researchers delivered a drug to turn off PDK4 production, the animals cardiomyocytes switched to consuming glucose instead of fatty acids, even in adulthood. After researchers simulated a heart attack, these animals experienced improvement in heart function, which was accompanied by markers in gene expression that suggested their cardiomyocytes were still actively dividing.

Sadek notes that these findings provide proof of principle that its possible to reopen the window for heart cell regeneration by manipulating what cardiomyocyte mitochondria consume for energy.

Eventually, he says, it may be possible to develop drugs that change what cardiomyocytes eat to make them divide again, reversing heart failure and representing a true cure.

Reference: Cardoso et al. (2020).Mitochondrial substrate utilization regulates cardiomyocyte cell-cycle progression. Nature Metabolism. DOI: https://doi.org/10.1038/s42255-020-0169-x.

This article has been republished from the following materials. Note: material may have been edited for length and content. For further information, please contact the cited source.

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