New research in the medical journal BMJ showed adults who ate a Mediterranean diet for an entire year increased their good gut bacteria and decreased the bad ones. Wochit

Eating aMediterranean diet could have a positive effect within just one year for older adults, increasing "good" bacteria in their guts and decreasing the "bad" ones, new research suggests.

A study of612people aged 65 to 79 in five European countries showed that by adhering to a Mediterranean diet for a year showed a wide range of positive effects on gut bacteria that indicate "healthy aging."

Those who stuck to the dietslowed the loss of gut bacteria diversity. They alsosaw an increase inbacteria associated withbetter brain function, indicators of reduced frailty like grip strength andwalking speedand reduced production of harmful inflammation.

Analyzing the changes occurring in people's gut bacteria, the researchers found those that stuck with the diet increased bacteria tied to the production of short chain fatty acids, which can play an important role in maintaining health and staving off disease, and decreasedbacteria linked to some bile acids associated with cancer and other adverse effects.

The "good" bacteria they were producing also played the role of "keystone"species in their guts, increasing the stability of the gut microbiome and reducing the "bad" bacteria.

Need a new diet?Here's how to pick one and stick with it

Eating a Mediterranean diet could have a positive effect within just one year for older adults, increasing "good" bacteria in our guts and decreasing the "bad" ones, new research suggests.(Photo: Getty Images/iStockphoto)

The research was publishedMonday in the peer-reviewed British Medical Journal Gut.

The Mediterranean diet is full of vegetables, legumes, fruits, nuts, olive oil and fish and low in red meat, dairy products and saturated fats. It is consistently rated as one of the healthiest diets.

While previous studies have shown the diet's correlation with decreased risk of disease, this research isone of the largest and longest studies that looks at the diet's effect on gut bacteria, saidElisabetta Politi,the nutrition director at the Duke Diet and Fitness Center.Politi was not involved in the research.

This shows not just that the Mediterranean diet is associated with good healthbut how that is achieved within a person's body, she explained.

Should you keep eating red meat?Controversial study says well-known health risks are just bad science

"It's really fascinating to see that those who eat Mediterranean-like achieve these healthbenefits because they have a more diverse microbiota,"Politi told USA TODAY.

Measuring indicators of frailty is also important as longevity increases and changes in diet help increase lifespans, Politi said. As people enter their 80s and 90s, there are increased worries around strength and bone health.

"We really need to emphasize the best diet that can strengthenour skeleton and muscles," she said.

The participants in the study were categorized by the level of their frailty and just over half were assigned a Mediterranean diet tailored for older people. The participants were fromFrance, Italy, Netherlands, Polandand the United Kingdom.

A person's age and weight did not affect the results, and while the nationality of a person affected their baseline gut microbiome, the changes in bacteria appeared to be consistent as diet changed.

While the observational study cannot show a causal relationship, its size, length and range of countries adds to the strength of results, Politi said.

More research is needed to show the effects of the diet beyond a year, she added, and clinicians need to work with patients to ensure changes in diet are long-lasting.

"It's just hard to change the way we are raised and what we are accustomed to eating," Politi said."We can do it more easily for sixmonths and a year, but for me, the really interesting question is are all these changes sustainable."

Follow USA TODAY's Ryan Miller on Twitter @RyanW_Miller

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The Mediterranean diet could help healthy aging, study suggests - USA TODAY

Plant-based diets have become all the rage. And your heart will thank you for cutting animal products from the menu.

A new study published in the Journal of the American College of Cardiology this week examined how our diets impact our coronary health. Researchers found that a byproduct produced by micro-organisms in peoples guts a metabolite called trimethylamine N-oxide, or TMAO for short increases their risk of heart attack and coronary heart disease. Eating animal products was shown to increase the concentrations of TMAO in peoples bodies.

To produce their findings, researchers examined 760 women who participated in the Nurses Health Study, a long-term research study that tracks the health outcomes of nearly 122,000 female registered nurses between the ages of 30 and 55.

The women who participated in the study were asked for information regarding their diet, smoking habits, physical activity and other demographic information. The women also provided two blood samples, which were taken 10 years apart to measure concentrations of TMAO in their plasma.

Women who showcased the largest increases in TMAO levels had a 67% risk of contracting coronary heart disease. Overall, the researchers found that women who developed heart disease had higher concentrations of TMAO, a higher body-mass index, a family history of heart attack. Additionally, these women didnt follow a diet that featured a higher intake of vegetables and lower consumption of animal products.

Read more: How to eat less meat without driving yourself nuts and save up to $750 a year

The studys findings suggest that gut-microbiomes may be new areas to explore in heart disease prevention, said Lu Qi, director of the Tulane University Obesity Research Center and the studys senior author.

Researchers noted the study did have some limitations. Namely, no men were included, and participants self-reported much of the information about their diet and lifestyle choices. But other studies have similarly shown the benefits of eating plant-based diets.

A 2019 study from the Journal of the American Heart Association based on data from more than 12,000 middle-aged adults found that people who consumer the most plant-based foods had a 16% lower risk of having cardiovascular disease and a 25% lower risk of dying from any cause.

Those looking to shift toward a more plant-based diet may want to follow one of two popular diets commonly associated with cardiovascular benefits: the Dash Diet and the Mediterranean Diet. (Dash is an acronym that stands for Dietary Approaches to Stop Hypertension.)

Both diets emphasize eating vegetables, fruits, nuts, whole grains, poultry, fish and low-fat dairy products. Similarly, both diets advise cutting out salt, red meats, sweets and sugar-sweetened drinks, though the Dash Diet also suggests eliminating full cream and alcoholic beverages.

Dont miss: Two hot dogs or four pieces of bacon a week raise your risk of heart disease, death

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This diet will help reduce your risk of heart disease, scientists say - MarketWatch

Subject to grueling hours and intense political pressure, Japans elite bureaucrats are beginning to ask themselves whether its all worth it. Political scientist Nonaka Naoto traces the growing crisis to deeply entrenched legislative procedures rooted in de facto one-party rule.

Japanese democracy observed a milestone in October 2019, when the National Diet convened for its 200th session. Unfortunately, the two-month extraordinary session was dominated by opposition grilling over government scandals and bureaucratic malfeasance, leaving important policy issues on the back burner.

The Diet session also called attention to the extraordinary pressures that are causing young bureaucratsand those contemplating such a careerto question whether the benefits of a job in government are worth the costs. Even with a massive typhoon approaching Tokyo, civil servants remained holed up in their offices in Kasumigaseki, frantically preparing their ministers responses to questions from opposition politicians.

The problems afflicting Japans legislative and administrative branches are structurally related. In the following, I would like to trace their origins and clarify their connections in an effort to light the way to a solution.

At one time, the Japanese bureaucracy was regarded as a model of organizational autonomy, technical expertise, and policy leadership. Today, it is more often associated with the phenomenon of sontaku, the apparent willingness of senior administrators to cast aside ethical standards in their rush to curry favor with the prime minister and his cronies. To understand this transformation, we need to examine the changing relationship between the administrative and political spheres in the period since 1955, when the Liberal Democratic Party came to power.

The first and most obvious aspect of this relationship is the system of collaboration that developed between the bureaucracy and the ruling LDP under the so-called 1955 system, which persisted until 1993. The key institutional component of this relationship was the LDP Policy Research Council, whose organization mirrored that of the governments administrative apparatus. The tribes of LDP lawmakers, or zoku giin, appointed to each division of the Policy Research Council lobbied on behalf of specific industries and other interests, serving as a link between those interests and the government agencies with jurisdiction over them. Although bureaucrats of each ministry took the lead in the process of crafting policy and drafting laws, all legislation had to be vetted and approved by the relevant committees of the Policy Research Council before the cabinet could submit it to the Diet. This close collaborative relationship made use of the abilities of Japans elite, highly educated bureaucrats while upholding the democratic principles of the postwar Constitution, under which the democratically elected Diet is the highest organ of the state. It was the price the bureaucracy paid for maintaining its influence.

But the principles of postwar democracy also insisted that the minority parties have a voice in government policy. With no prospect of wresting the reins of government from the LDP, the opposition asserted itself largely through Diet questioning, in which lawmakers grilled cabinet members, who in turn relied on the expertise of the civil service for their responses. Thus, while negotiating and coordinating with the LDP outside of the Diet, Japanese bureaucrats were also obliged to fence with the opposition during legislative sessions. In this sense, the power of Japans postwar bureaucracy during the 1955 setupunlike that of the prewar erawas carefully circumscribed and subject to constraints from the elected politicians of LDP and the opposition alike.

However, the balance began to shift decisively during the turbulent 1990s, as the government decision-making apparatus came under mounting criticism for corruption, sectionalism, and inefficiency. Beginning in the mid-1990s, with the cabinet of Prime Minister Hashimoto Rytar, successive governments enacted a series of far-reaching administrative and civil-service reforms designed to strengthen "political leadership" in the form of top-down, centralized control over the bureaucracy and the policymaking process. The Cabinet Office, headed by the chief cabinet secretary and the prime minister, was given the resources and authority to formulate and coordinate basic policy. These top politicians established completely new types of advisory councils consisting of both government and private-sector experts to draw up recommendations for legislation and other policy measures.

Last but not least, the prime minister and the chief cabinet secretary were given centralized control over the appointment and management of senior administrative personnela change of momentous importance for the autonomy of Japans civil servants and their relationship with the political sector.

Ministries and agencies were stripped of their former organizational autonomy. Now the fate of officials hung on the good opinion of the prime minister and chief cabinet secretary, who had the power not only to block appointments but also to deprive senior officials of authority and prestige simply by denying them a place on a policy council. The reforms dramatically weakened the clout of the bureaucracy, as well as its symbiotic relationship with the LDP, and placed Japans administrators in a position of absolute subservience to the prime ministers office.

At the same time, the bureaucracys relationship with opposition politicians remained fundamentally unchanged. Civil servants still find themselves in the firing line during the oppositions relentless and often hostile questioning in the Diet. In fact, Diet interaction between opposition politicians and civil servants has grown all the more fraught now that the latter are manifestly working for the prime minister and his cabinet.

In this sense, the current crisis facing Japans civil service relates directly to legislative procedures and systems that have taken hold in the Diet since the LDP took power in 1955. Nor is this the only consequence of the Diets peculiarities. Of course, the rules and customs governing parliamentary government vary from one country to the next, but there is no denying that Japans National Diet is among the most peculiar legislative assemblies in the advanced industrial world because of the unique pattern of parliamentary rationalization in postwar Japan.

The first peculiarity is the way that plenary sittings have been relegated to the status of a rubber stamp as Diet committees have taken over the deliberative process. This is especially evident in the small amount of time allotted to itroughly 60 hours a year on average (in the House of Representatives). That is about one-twentieth of the time spent in Britain and France.

Almost all national legislatures feature a combination of committee and plenary deliberation, but in most countries the two play complementary roles in the legislative process. As a rule, the committees are tasked with gathering and evaluating technical information and ironing out differences in a collaborative spirit, while the plenary deliberations are the stage for impassioned partisan debate. In postwar Japan, this basic model has broken down. The plenary sessions have become pro forma, and the committees have taken over as the main arena for partisan posturing. As a result, the committees no longer perform their original legislative function, nor can they be expected to.

The second peculiarity is the inordinate amount of time devoted to question-and-answer sessions (shitsugi), as opposed to parliamentary debate. The difference is twofold. First, debate is a free exchange of views, while questioning is limited to specific queries prepared and submitted in advance. Second, debate typically takes place between legislators, while questioning (in Japan, at least), consists primarily of hostile questions posed by opposition politicians to cabinet ministerswho in turn may call on bureaucrats or private-sector experts to assist in delivering their response. This is partly because almost all the bills put before the Diet are government-sponsored bills, but it also reflects the oppositions use of questioning to highlight real or alleged government misconduct. In either case, the questions are submitted in advance, and bureaucrats are given the thankless and time-consuming task of assembling the data and talking points needed to respond. (They are frequently required to appear in person as well.)

This question-and-answer format, which took hold during the years when the LDP was firmly ensconced as the perennial ruling party, lies at the heart of many of the systemic problems plaguing Diet deliberations. But any effort to change it meets fierce resistance, since it is the single most important institutional weapon at the disposal of an opposition with no prospects for winning an electoral majority.

Even more troubling is the third peculiarity of Diet deliberation: the fact that members of the ruling LDP play almost no part in it. Of course, the LDP accumulated great policymaking clout under the 1955 system, but it wielded that power almost exclusively through extra-parliamentary channels. In fact, the backroom negotiations of the Policy Research Council divisions have eliminated open Diet deliberation for LDP legislators.

Currently, almost 70% of the time set aside for Diet questioning is allocated to the minority parties. While the opposition uses its time for ruthless interrogation, politicians of the ruling party seem to view their meager allotment as a burden. The result is that on average, contribution of LDP politicians to committee deliberation is a mere 5% of that from members of the Communist Party. In short, the role of LDP Diet members is simply to vote on the government-sponsored bills put before themlegislation that has already been vetted, revised, and approved by the party brass. The system simply leaves no room for serious deliberation or debate either in committee or in plenary sittings.

To review, the postwar Diet evolved as a body in which the ruling and opposition parties played their assigned roles, while the bureaucracy took the leading role in the process of formulating policy and drawing up legislation. The LDP, for all its attention to form and procedure, ceased to be an active or meaningful participant in the Diet, as the opposition took center stage. Moreover, it was the bureaucrats who were left to cope with the oppositions grilling.

By correcting the overcentralization of administrative power in the office of the prime minister, it might be possible to create a healthier balance between our politicians and bureaucrats. This would help address the problem of sontaku and mitigate some of the pressures under which our civil servants are obliged to operate. But the problem of overworked, overstressed bureaucrats is inextricably tied to Japans dysfunctional Diet. And Diet reform is a difficult task requiring insightful and decisive political leadership.

As I have stressed, the context in which the Dietspeculiar and anomalous workings evolved was the LDPs monopolistic control of government. Despite the electoral reforms that helped sweep the LDP from power in 2009, a viable two-party system has yet to take hold in Japan. Under the circumstances, it is will be no easy matter to fundamentally change the way the Diet works. But we can start by understanding the origins of the problem and carefully studying the options for reform.

(Originally published in Japanese. Banner photo: Prime Minister Abe Shinz responds to questions from Diet members in the House of Representatives, October 8, 2019. Jiji.)

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Untying the Knot of Japan's Bureaucratic and Diet Dysfunction - Nippon.com

Photo by Richard Shotwell/Invision/AP Harrison Ford attends the premiere of "The Call of the Wild" at El Capitan Theatre on Thursday, Feb. 13, 2020, in Los Angeles.Harrison Ford revealed the secret to his ripped physique at the age of 77.

During an an appearance on The Ellen DeGeneres Show that aired on Tuesday, the host took some time to commend Ford for his chiseled looks.

"You look good, you look really good," DeGeneres told the Indiana Jones actor, who jokingly responded, "What did I look like before?"

DeGeneres then showed a photo of Ford looking fit on a bike with his ripped arms exposed, and asked him if he's been working out a lot, which got a big roar from the audience.

"I don't work out like crazy; I just, I work out a bit," he said. "I ride bikes and I play tennis a little bit."

After some fun banter, where the Star Wars legend denied riding an electric bike in the photo, Ford confessed that he pared his diet down to "vegetables and fish, no dairy, no [meat]."

"'The fact that you can stick to it is pretty impressive because it is hard to eat really, really clean," DeGeneres said of Ford before asking if there was a specific reason behind his diet change.

"I just decided I was tired of eating meat and I know its not really good for the planet, and it's not really good for me."

Ellen chimed back in, "It's good to not eat meat, I find."

Ford also revealed that he's poised toput his Indiana Jones hat back on in the fifth installment in the George Lucas franchise that kicked off back in 1981.

Shooting for the still untitled movie is slated to begin this summer.

The last film in the franchise was 2008's Indiana Jones And The Kingdom of the Crystal Skull, which was one of the highest grossing films of the year.

Ford is currently promoting his new adventure film The Call of the Wild, which opens in theaters Friday.

Slideshow: These 40 fit celebrities over 40 will inspire you to hit the gym (Provided by Prevention)

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Harrison Ford reveals he's been eating a clean diet of 'vegetables and fish' to maintain his fit physique at age 77 - msnNOW

Construction to implement a "road diet" for a portion of Cork Street in Kalamazoo will start on March 2nd.

Wednesday, February 19, 2020 5:21 p.m. EST by Joshua Scott

KALAMAZOO, MI (WKZO AM/FM) -- A portion of Cork Street in Kalamazoo will see changes to driving lanes and the addition of bike paths as the city prepares for the 35-week project to begin.

The $6.5 million dollar project will involve the implementation of a "road diet" plan for the stretch of Cork Street between Sprinkle Road and Lovers Lane in the city's Milwood Neighborhood. A redesign of the street will reduce the current two lanes of traffic going in both directions to just one going each way, and the addition of a middle turn lane.

Cork street will also feature the installation of two bicycle lanes in both directions, making it easier for cyclists to move through the area.

The Kalamazoo Department of Public Services say the first portion of construction is scheduled to begin on Monday, March 2nd and will shut down eastbound road traffic on Cork Street between Portage Street and Emerald Drive, with work continuing until mid-July. City officials say that westbound traffic on Cork Street is expected to remain open during most of the redesign period.

Included in the plan is the rebuilding of the intersection at Portage Street and Cork Street, and the replacement of aging water main pipes under the constructed roadway. Also addressed will be crumbling sidewalks along the street's path with repaving planned and new crosswalks introduced.

Additional work will take place on a new culvert at a creek that intersects Cork Street and the building of a new railroad crossway.

Kalamazoo city commissioners previously approved a contract with the Michigan Department of Transportation to carry out the plan at a meeting on September 16th, 2019. The goals achieved bring the city closer to realizing it's "complete streets" plan, increasing safety and mobility for pedestrians, cyclists, and drivers.

The Cork Street Improvement project is expected to continue into late 2020, with most of the work being completed by November.

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$6.5 million road diet project on Cork Street to begin in March - Midwest Communication

If you deal with irritable bowel syndrome (IBS), youre not alone. This common condition causes bloating, gas, stomach pain, constipation, and diarrhea.

To manage IBS, your healthcare provider may recommend that you change your diet, improve your lifestyle quality, and limit your intake of certain fermentable carbs called FODMAPs.

You may have also heard that the high fat, very low carb ketogenic helps treat IBS symptoms.

Yet, you may wonder whether this claim is backed by scientific evidence and whether you should try out keto if you have IBS.

This article examines how the keto diet affects IBS symptoms.

Irritable bowel syndrome (IBS) affects 14% percent of the worlds population. Its symptoms include stomach pain, bloating, cramping, constipation, and diarrhea (1, 2).

Theres no one identifiable cause of IBS. Instead, it likely involves a number of processes that may be unique to each individual (1).

Possible causes include increased digestive sensitivity, chemical signals from your gut to your nervous system, psychological and social stress, immune system activity, changes in your gut bacteria, genetics, diet, infections, certain drugs, and antibiotic use (1, 3).

IBS treatment focuses on managing symptoms via medications, diet, and lifestyle adjustments (1, 4).

Many individuals find that food is a trigger for specific symptoms, so 7090% of people with IBS limit certain foods to try to decrease negative effects (1, 5).

Experts often recommend a diet that includes regular meals, as well as adequate fiber and fluids. You should limit alcohol, caffeine, and spicy or fatty foods if they trigger symptoms (5).

Currently, a common treatment for IBS is a low FODMAP diet, which limits short-chain, fermentable carbs that are poorly absorbed by your body. FODMAPs are found in wheat, onions, some dairy, and some fruits and vegetables (1, 6).

These carbs cause increased water secretion and fermentation in your gut, which produces gas. Although this doesnt negatively affect healthy people, it may trigger symptoms in people with IBS (1).

Diets low in FODMAPs have been shown to reduce the severity of IBS symptoms, particularly pain and bloating (2, 5, 7).

Very low carb, gluten-free, paleo, and immune-modulating diets are likewise used to treat IBS, though evidence on their effectiveness is mixed (2).

IBS is a chronic condition characterized by stomach pain, bloating, cramping, constipation, and diarrhea. Its commonly treated by restricting certain foods, eating a low FODMAP diet, and adopting other dietary and lifestyle changes.

The ketogenic diet is a high fat, low carb eating pattern thats similar to the Atkins diet. Originally developed in the 1920s to treat children with severe epilepsy, its commonly used for weight loss and other health conditions like blood sugar control (6, 8, 9, 10, 11, 12).

Its exact macronutrient ratio may differ based on individual needs, but its usually 75% fat, 20% protein, and 5% carbs (6, 13).

Keto limits bread, pasta, grains, beans, legumes, alcohol, sugar, and starchy fruits and vegetables while increasing your intake of high fat foods like nuts, seeds, oils, cream, cheese, meat, fatty fish, eggs, and avocados (6).

By restricting carbs to 50 grams or fewer per day, you enter a metabolic state in which your body burns fat for energy instead of carbs. This is known as ketosis (13, 14).

The keto diet is a low carb, high fat eating pattern that shifts your bodys metabolism away from carbs. Its long been used to treat epilepsy and other ailments.

Despite ketos popularity, very few studies investigate its effectiveness for treating IBS.

A 4-week study in 13 people with diarrhea-predominant IBS found that the keto diet helped reduce pain and improve the frequency and consistency of stools (15).

This may be due to the diets influences on your gut microbiome, or the collection of bacteria in your gut. Interestingly, people with IBS often have an imbalance in their types and numbers of gut bacteria, which may contribute to symptoms (16, 17).

Furthermore, animal and human studies reveal that very low carb diets deplete the bacteria in your gut that produce energy from carbs while boosting the number of beneficial bacteria (16, 18).

However, some research also suggests that low carb diets like keto decrease the overall diversity of gut bacteria and increase the number of inflammatory bacteria, which may have negative effects (18).

Currently, theres not enough information to conclude whether the keto diet can benefit people with IBS. Further studies are necessary.

Some research indicates that the keto diet may reduce symptoms of diarrhea-predominant IBS and improve aspects of your gut microbiome. Still, results are mixed and more research is needed.

Despite some promising results, evidence for using keto to treat IBS remains limited.

Its unclear whether positive effects can be attributed to the diet itself or rather the incidental elimination of trigger foods, such as FODMAPs or gluten (19).

Therefore, people with IBS shouldnt use the keto diet as a primary treatment for IBS.

Many people may find keto too restrictive in nature, as it eliminates food groups like grains, beans, and legumes.

That said, if this diet can fit into your lifestyle, and you are interested in how it could change your symptoms, please talk to a medical professional to learn more.

The keto diet isnt currently recommended as a standard treatment for IBS due to a lack of scientific evidence. Yet, if it fits your lifestyle, it may reduce some symptoms and provide other benefits. Speak to a medical professional if you want to learn more.

Its important to remember that the keto diet may have a few downsides.

For example, fatty foods trigger symptoms in some people with IBS. Because the keto diet is very high in fat, it may worsen symptoms instead of improving them (5).

Furthermore, the keto diet can be low in soluble fiber, a nutrient that may alleviate some IBS symptoms (20).

Thus, its important to eat plenty of leafy green vegetables and seeds to boost your intake of soluble fiber if you have IBS and decide to try keto. Alternatively, you can take a fiber supplement (5).

Finally, people with diabetes should consult a health professional before starting keto, as the low carb intake could cause dangerously low blood sugar levels (13).

The keto diets high fat levels may trigger IBS symptoms in some people. Furthermore, this eating pattern can be low in soluble fiber, a nutrient that may ease IBS-related complaints.

Studies on the ketogenic diet and IBS are limited and provide mixed results.

On the one hand, research demonstrates an improvement in diarrhea symptoms in people with IBS, as well as some positive changes to the gut microbiome.

On the other hand, keto may have several negative effects on your gut microbiome and is more restrictive than other dietary treatments.

Although the keto diet isnt currently recommended to treat IBS, some people may find it advantageous for symptom management or other benefits, such as weight loss and improved blood sugar control.

If youre curious about trying keto to help treat your IBS symptoms, its best to discuss your plans with your healthcare provider first.

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Keto Diet and IBS: Can This Diet Help Treat Symptoms? - Healthline

INDIANAPOLIS (WTHR) There has been a lot of hype in the last year over meatless meat including beef, sausage, even chicken. You can now find them all readily available in your grocery store, and at many local restaurants.

It's brought some attention to the plant-based diet, where people replace animal protein with other sources.

So does it work?

Eyewitness News found a local couple who watched the popular Netflix documentary, "The Game Changers."

It follows elite, world athletes who are on a plant-based diet and have had huge success. All of them saying they became stronger, healthier and better in their sport.

It really hit home for Mike and Emily Lewis, who previously were daily meat eaters.

"Every day at least once a day, I had chicken in my salad pretty much every day for lunch. Then we had a dinner probably every night that was centered around some sort of meat entree," Mike said.

Emily said that's how she and Mike both grew up.

"We grew up on a farm in the Midwest. We grew up on meat and potatoes. My mom is actually a dietitian, we ate very healthy but it was still based off of meat," Emily said.

Mike was really surprised by the many health benefits he saw in the documentary, and Emily agreed.

"I think the health benefits were huge, showing how it can prevent cancer and cardiovascular health, and wanting to be an example for our daughters as well," Emily said.

Mike tracks all of his progress through apps on his phone, planning and recording his meals in one and documenting things like his weight, BMI and muscle mass in another.

After four months on the plant-based diet, he's down 27 pounds and improved in every category.

"I've not only seen results on the scale, but I feel results energy-wise. I'm sleeping better, I feel more balanced, I even have better focus," Mike said.

For Emily, who is a fitness instructor, eliminating meat was an easy adjustment.

"I was surprised at how easy it was. It is a lot of work finding the options for you to replace the meat protein, but I didn't miss it or crave it," Emily said. "It's a pretty easy change. I also find I am recovering faster, and I feel stronger in my workouts than I did before."

There are plenty of resources online if you would like to check out the plant-based diet.

The rest is here:
Benefits and challenges of a plant-based diet - WTHR

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Young Kwak photo

Cole's Bakery offers many keto-friendly baked goods like these cupcakes.

Anyone who pays attention to diet fads knows that sometimes fat's out, and whole grains are in. Eggs are good, then bad, then good again. Now, for those adopting the increasingly popular keto diet, fat is king bacon is totally OK but carbs and sugars are almost completely out.

Originally formulated to prevent seizures in people with epilepsy, ketogenic diets have actually been around for about a century, gathering and losing steam over the decades with different versions of the low-carb, high-fat diet (think Atkins, the Oprah-promoted Last Chance Diet and others). Once again, it's undeniable that keto is getting another heyday.

Many have found incredible success on the diet, which kicks the body into a survival state where fat is burned for energy in the near absence of carbohydrates. It's not uncommon to find people who've lost 50, 80, 150 pounds on the diet in months to a year.

Spokane-based physician Kyle Varner says he was initially suspicious of the diet, but after reading the research behind it, he says it made sense based on everything he'd learned about the human body in medical school.

After his own bariatric surgery, Varner says he'd lost about 70 pounds and was doing everything he'd been told by his doctors, including eating six small meals a day. But he still had about 50 pounds left to reachhis goal. So he switched to keto, a change that's given him those results and personal insight as he helps patients deal with obesity and metabolic syndrome.

"I'm a big keto and intermittent fasting evangelist. I think it's a very healthy diet," Varner says. "Keto is a more doable diet for the lifestyle we've come to lead as busy professionals in the United States, and a major improvement on what almost everybody is eating today."

Fats are very satiating, which can help prevent that urge to go check the fridge every few hours, he explains. The diet relies on people eating only about 35-40 grams of net carbs per day, he says, but it's important to note that fiber doesn't count.

"A lot of people don't realize you can eat a lot of things like broccoli and asparagus and mushrooms and peppers. The number one mistake is people aren't eating enough vegetables," Varner says. "It's really not necessary for most people to count them. If it's broccoli or cauliflower, I don't even count it, that's a food I'm allowed to have."

Cooking keto at home can be more expensive than other diets, and it can be a challenge to make substitutes for baked goods. Luckily, some Inland Northwest eateries are providing more keto-friendly options.

COLE'S BAKERY

Cole's Gluten Free Bakery and Cafe, located in North Spokane at 521 E. Holland Ave., has an entire menu designed for people with special dietary restrictions. The store also stocks several cases with tasty baked goods, breads and rolls for gluten-free and keto dietary needs.

Owner Jeanine Smith, who opened Cole's about six years ago, says she decided to bring on keto-friendly options after learning how helpful the diet is for children with epilepsy, as well as people with diabetes or autoimmune diseases.

"We have a whole keto section on our menu, with burgers, mozzarella sticks, chicken strips and breakfast sandwiches, and we have two full cases of keto products," Smith says.

Desserts made with a keto-friendly monk fruit sweetener include "fat bombs" in flavors like chocolate chip and lemon raspberry.

Smith's interest in gluten-free baking started with her own gluten issues and dissatisfaction with store-bought options. Many hours of baking experiments have ensued to create alternative breads.

Because baking substitutes can be difficult to craft, Cole's also offers mixes.

"What I hear a lot of is that people try to bake at home and then it just fails miserably," she says. "My advice is don't give up. If you love baking, you will find a way. But if you need a little help to get started, we've got options to help on the shelf, including bread mix, pancake mix, brownie mix and cookie mix."

FIRST AVENUE COFFEE

At First Avenue Coffee in downtown Spokane, at 1011 W. First, customers can also find a menu filled with gluten-free, paleo, vegan and keto-friendly options made at the in-store bakery.

But you won't necessarily find them labeled that way.

"For the first year, we advertised we have keto, we have vegan, we have gluten-free, and people would not try any of those items because they were afraid they were going to taste funky," explains owner Deborah Di Bernardo.

"So we took all the labels off our products and just featured them visually," she continues. "Once [people] told us they liked it, we'd say, 'Well that is vegan,' or 'that is keto,' and now just in the last few months, people actually come in asking for keto."

Keto options include donuts, grab-and-go snack packs with hard-boiled eggs and cheese, a roast beef wrap made with cheese, microgreens, mustard and salt rolled up in the meat, and a similar turkey wrap made with cranberry sauce, cream cheese and greens.

But cheddar biscuits are the most popular.

"People just go nuts over this one," Di Bernardo says. "I do an almond flour, cheddar cheese, green onion biscuit, with egg as the binder. This is how I got through my first year of changing my diet."

Di Bernardo started her own grain-free diet after being diagnosed with breast cancer and having a double mastectomy.

"I eat organic, which is why I only feature organic coffees here, and almost everything we use here is organic," she says.

Di Bernardo also confirms that keto items everywhere can be more expensive.

"Almond flour is literally 400 percent more expensive than white flour, so you know, our items are more expensive than the average donut," she says.

OTHER CHOICES

While there are still relatively few restaurants advertising that they cater to keto diets, low-carb options have made their way onto most menus in recent decades.

Doctor Varner suggests tweaks such as ordering a burger without the bun, or getting a Chinese vegetable and meat dish, with a flavorful sauce thats not sugar-based. Tacos can be made with lettuce wraps instead of tortillas, and many restaurants offer steak with vegetables on the side.

For cooking at home, cauliflower is a powerful substitute.

I love to make a taco casserole where I take the hamburger and mix it with cauliflower rice, cheese, vegetables and bacon, Varner says. Ill also make cauliflower rice paella or fried rice. Anything that has rice, you can swap out for cauliflower rice and you wont notice a big difference in flavor.

Keto adherents should ensure theyre getting necessary vitamins and minerals. Its a good idea with any major dietary change to work with your doctor. And the best success is seen in lifelong dietary changes, Varner says.

There is no diet that can be successful if it is a short term endeavor, Varner says. You have to decide every day for a long time what youre having for breakfast, lunch and dinner to see those results, and thats when you have long-term success.

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As more people try a keto diet, restaurants in the Inland Northwest begin catering to the high-fat, low-carb trend - Pacific Northwest Inlander

If you follow fighting sports, you're probably already aware of George Lockhart's work. He's the nutritionist and chef who controls weight cuts for UFC stars like Conor McGregor and Daniel Cormier, and has managed the nutritional needs of boxers, such as two-weight world champion, Badou Jack. For the past few months though, Lockhart has been working with a new client: 6ft9, self-styled "fat man", Tyson "The Gypsy King" Fury.

Tyson is like a Lamborghini and if you owned a Lamborghini you wouldnt put shit fuel in it

Using only the freshest produce, for the past seven weeks Lockhart has been making five trips a day to a local farmers market in order to fetch enough food to satisfy Fury's 4,500 calories a day need. He has, of course, also been on washing up duties after each of Fury's five daily meals.

With all that food, Lockhart predicts Fury will come into his rematch with Wilder "a lot heavier than he usually is", according to Lockhart, but he will also be "a lot leaner too".

Tyson is like a Lamborghini and if you owned a Lamborghini you wouldnt put shit fuel in it," says Lockhart. "Its about recovery. Tyson can burn 1,500 calories in 45 minutes so we are constantly replenishing. That means its not just the quantity of the workouts that has increased but the quality too.

Fury's meals are delivered with military precision, and you'd expect nothing less from a nutritionist who began his working life as a US Marine who did a tour of duty in Iraq where his four-man team helped apprehend 200 suspected insurgents. That was, of course, prior to Lockhart turning his hand to becoming a MMA fighter himself, before he eventually became nutritionist and chef to some of the world's most dangerous fighters.

Speaking to The Athletic, Lockhart revealed the type of daily diet he serves to Fury and his three brothers.

8am, breakfast: [Fury's day] starts off with fruit and Greek yogurt. He loves that. And he feels strong with that. He has that every morning. Obviously, we switch it up, but we have tons of berries so you get a lot of antioxidants.

Pre-workout shake: The pre-workout will basically, depending what time of the day it is, be beta alanine. Hell get 4,000 milligrams of beta-alanine. Well give them like 200 milligrams of caffeine and those are gonna be the basics. The base for pre-workout.

During-workout shake: Hell have BCAAs with a little bit of creatine and sugar.

Post-workout shake: Hell get dextrose in a supplement form, a type of fruit for fructose. Then well add a whey protein isolate for his post. An hour after that shake, he eats his meal.

11am, lunch: Tyson likes spicy food, which blows my freaking mind because being an Englishman, its usually not the case. I cooked him up some shit because Im half Mexican that put my tongue on fire and hes cool with it. He gets a curry almost every single day for inflammation. There are a million different curries out there, so Im constantly coming up with new curries.

2pm, second lunch: He has to have at least one serving of seafood every single day. And then I try and do one red meat or chicken. So every meal he gets different meats, youll get a huge variety of foods. I try to get different meats every single meal. A chicken, a fish or last night he had sirloin steak.

Furys works out again in the afternoon and will be fuelled by more pre, during and post-workout shakes.

6pm, dinner: Fury will have something like chicken vindaloo with turmeric for its anti-inflammatory properties, but this meal will be crafted around whatever meat Fury hasn't had earlier in the day.

9pm, second dinner: Hell have his power balls, his energy balls. Its basically almond butter, oatmeal, coconut, honey, pecans and dark chocolate chips all rolled into balls. A couple of those before he goes to bed.

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Tyson Fury's Nutritionist Has Revealed the Fighter's Daily Diet Ahead of Fury Wilder 2 - Men's health UK

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