What we eat and how we produce food matters. Food systems are responsible for more than a quarter of the worlds greenhouse gas emissions.

We cannot fully tackle the climate crisis without reducing the greenhouse footprint of our food. The issue is only becoming more urgent, as world population climbs alongside hunger stemming from war disruption of food exports. As people get richer and more urbanised, global consumption of meat and dairy products also grows.

Livestock are the main source of our food emissions and the third highest global source of emissions at 14.5%, after energy (35%) and transport (23%).

To cut these emissions, many advocate switching to plant-rich or plant-only diets. But will people who have a longstanding attachment to meat actually choose to switch? Our new research suggests the sweet spot is the Mediterranean diet, which includes some meat while remaining plant rich and healthy.

Rearing livestock requires large areas of land, as well as inputs of water and feed. More intensive livestock production is linked to biodiversity loss, land degradation, pollution of waterways, increased risk of zoonotic diseases such as COVID-19, and antibiotic resistance.

While methods of cutting livestock emissions are undergoing development, production is only half the story. To have a real impact, we also need to consider the demand side.

Without reducing the overall demand for meat and dairy, its unlikely livestock emissions will fall fast enough and far enough. In wealthy countries like Australia, we consume meat and dairy at high rates. Reducing these consumption rates could cut greenhouse emissions and reduce other environmental damage.

So which diet should we eat? Clearly, any acceptable diet needs to be nutritionally adequate. While meat provides essential nutrients, too much of it is linked to diseases like cancer. Its important to consider both environmental and health credentials of a diet. We can add animal welfare to this as well, which tends to be worse in intensive livestock production.

We hope by identifying healthy, environmentally sustainable diets with better animal welfare, we can help people make sustainable dietary choices.

We looked at five common plant-rich diets and assessed their impacts on the environment (carbon footprint, land, and water use), human health, and animal welfare. We focused on food production in high-income countries.

The diets we examined were:

All five of these plant-rich diets had less environmental impact than the omnivore diet, with no-meat diets (vegan and vegetarian) having the least impact.

We have to add the caveat, however, that environmental footprint measures used to compare diets are simplistic and overlook important indirect effects of shifting diets.

Overall, the Mediterranean diet was deemed the healthiest for humans, while the vegan and vegetarian diets had the best outcomes for animal welfare. When we combined all three measures, vegan and vegetarian diets were found to be the most sustainable diets based on reducing our food footprint, staying healthy, and reducing negative impacts on farm animals.

There is often a gulf between what we should do in an ideal world and what we actually do. To tackle this, we examined what people are actually willing to eat. Is promoting a vegan or vegetarian diet the most effective way to reduce demand for meat and dairy?

To find out, we asked 253 Australians what they currently eat and which of the five plant-rich diets they were willing to eat.

Australia is a high meat-eating country, so its not surprising that most of our respondents (71%) identified as omnivores.

Its also no surprise that the diets least likely to be adopted were the vegan and vegetarian diets, as these diets represented a major shift in most peoples eating habits.

As a result, it was the Mediterranean diet which entails a small reduction in meat consumption which had the highest likelihood of adoption. Combined with its high health benefits and moderate environmental and animal welfare impacts, we identified it as the best diet to promote.

While some of these results may seem intuitive, we believe by combining social, environmental, human health, and animal welfare elements of food consumption, we gain a more complete picture to spot pitfalls as well as realistic solutions.

For instance, its likely a waste of precious time and resources to promote diets like the vegan diet which, realistically, most people are not willing to eat. Yet despite the evident lack of enthusiasm from people, most research assessing the environmental impact of different diets has favoured vegan and vegetarian diets.

Thats why taking a wider view is important. If we actually want to reduce meat and dairy consumption, we must use approaches that have the best chance of working.

In high-income countries like Australia, that means we should promote the Mediterranean diet as the best diet to begin to tackle the demand for emissions-intensive meat and dairy. We need to start at a realistic point to begin to create a more sustainable global food system.

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Vegetarian diets may be better for the planet but the Mediterranean diet is the one omnivores will actually adopt - The Conversation

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Allison Warga, a Calgary mother of three, felt like she had tried every diet on the planet. Between rushing around with work and her children, she wouldnt notice her hunger until sitting down often at dinnertime. That led to nights of constant grazing that never really satisfied.

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Its very easy as a mom to forget yourself when youre raised in a diet culture and are told you need to lose weight. You want to ignore you even have a need to eat, she admits.

But after reading the book Health at Every Size by Lindo Bacon, an inspired Warga sought out a dietician and began working on gentle nutrition strategies that didnt trigger the disordered eating that comes from dieting. The upshot was a mental and emotional catharsis.

I felt like I left a cult and its whole religious dogma behind. I learned self-care, that I deserve to eat and that my body needs nutrition. Thats all part of taking care of yourself.

Warga had tapped into intuitive eating.

Intuitive eating is a self-care eating framework created by dieticians Evelyn Tribole and Elyse Resch. Its a highly personal process that involves 10 principles that range from rejecting diet mentality to honouring your hunger to challenging the food police.

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To date, several research studies have noted the positive health benefits of eating in an intuitive manner, which integrates instinct, emotion and rational thought. Benefits include lower cholesterol, higher self-esteem, improved body image and lower rates of disordered eating.

Vincci Tsui, a registered dietician and certified intuitive eating counsellor in Calgary, observes that much of our eating is based on external cues.

We make decisions based on many factors such as Canadas food guide, how much of something is in a bag, or that its lunchtime, instead of listening to our own internal cues. Intuitive eating is about letting go of food rules and taking away the guilt. Unless you stole the food, you shouldnt feel guilty about eating it.

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One of the biggest myths surrounding intuitive eating is that in the absence of any food rules, a person would naturally eat copious amounts of whatever they wanted. Thats not the case, says Christine Devaney, registered dietitian and certified intuitive eating counsellor at Health Stand Nutrition Consulting Inc.

You may feel like you have no control over a certain food and that could be because youve labelled it as junk. The more we allow ourselves unconditional permission to enjoy all foods, the less intense the cravings and desires will be. It results in more control and freedom around all foods.

Tsui is also sympathetic to fears of trusting ones instincts, especially among those whove been chronic dieters their entire life.

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Intuitive eating is about letting go of this idea of having to control your weight or eating in a certain way in order to be healthy or seen as worthy. Its about getting back to what does satisfaction and well-being mean to you. Its liberating and at the same time scary.

If having a more peaceful relationship with food and your body sounds good to you or if youre tired of counting and cutting calories, intuitive eating might be the path to set you free.

Intuitive eating isnt a restrictive regime. Its 10 principles provide structure, but theyre not hard and fast rules. Think of it more as a guide towards finding your inner voice and wisdom.

For Warga, the biggest benefit, beyond freedom from intense cravings, was no longer being afraid to eat.

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Eating breakfast and taking the time to pack lunch is what I choose as self-care time. In whatever time you have available, you can be thoughtful and present with your body.

To begin eating intuitively, Devaney first recommends taking stock of your eating behaviours and attitudes, ideally without judgment.

Before eating, ask yourself if youre experiencing physical or emotional hunger. Reflect on some of the reasons why you eat the way that you do. Notice which factors influence your feelings regarding your body size, she advises.

By tuning into how food makes us feel, how much we appreciate the taste and at what point were satiated, were better able to control the amount of food we consume. But make no mistake, intuitive eating is not about weight loss.

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Theres a fear that youll gain weight. And you might. You could also lose weight or stay the same. The key is figuring out whats worse for you living with disordered eating or living with a few extra pounds, notes Warga.

A good place to start is by reading Intuitive Eating or visiting the official website: intuitiveeating.org. The Mindful Eating Workbook by Vincci Tsui is also a helpful tool.

In Canada, several registered dieticians are also certified intuitive eating counsellors. Connect with them to learn more about the process and for tips on how to stay on track.

Anyone with a medical condition, who must take medication with food or who ought to avoid certain foods should speak to their family doctor before undertaking any new health regime.

Jody Robbins is a Calgary-based lifestyle writer. Follow her wellness adventures on her blog: Travels with Baggage or on Instagram @TravelswBaggage

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Tired of feeling trapped by food rules? Consider intuitive eating - Calgary Herald

How different is it outdoors vs. at home?

Its simple, and feels natural. If Im on an adventure, I used to eat nuts and oat bars, but I dont do that anymore. I just throw good quality jerky in there. Running Wilds are 36 hours, then I go back to normal circumstances.

Do you fast when youre adventuring?

Not so much. I feel I need the energy from food I find. Ill have a big breakfast before I go: Scrambled eggs, sausage and bacon, and fruit. Then Ive got enough energy for two days if I dont find anything to eat.

You have a cast-iron stomach, and have eaten a lot of out there food. Has that leaked over to when youre not adventuring?

It canIve done so much over the years: Drinking blood from a buffalo artery, munching on raw liver and heart. Its not difficult, but its not very pleasant. If Im at home, Im not going to be tucking into raw steak and liver. Food is a great pleasure, and it can be cooked so beautifully. I tend to have it rare, but I like it cooked, unless Im in survivor mode.

Do you have a specific workout program?

I do. I work out in the community with my military veterans fitness company, where vets run the training sessionshalf of my training is that. The other half is weights. I dont run much now. I play touch tennis, for cardio, and three good weight sessions a week, 30 or 40 minutes. Ill do a yoga session once a week, and stretch 15 minutes to start the day. I swim 500 meters on non weight days. And I started a thing a year ago where before weights I do 25 pull-ups, 50 press-ups, 75 squats and 100 sit-ups. Its 10 minutes, and Ive gotten really good at it. When I was in the military, I could do max 15, now I do 25 pull-ups with a weighted vest routinely. And Im 48.

Does the diet help these workouts? Does it help keep you less tired when youre adventuring?

Im always tired at the end of Running Wild. Theres a lot of concentration involved in guiding people. Youre in a difficult place, carrying weight on your back. But I find my training isnt crazy. It keeps my bones and muscles strong, and the swimming and stretching keeps me flexible. I dont need the endurance. Thats not the job. Its more about strength, flexibility for the long term.

But you built up your base. Are the weights heavy? You squatting double body weight?

I go pretty heavy. I keep it low reps, around 10. And Ill do it with a clock, Tabata style, and with functional kettlebell work, too.

Are you counting calories and macros or is it kept in line by the fasting and diet limits?

If Im eating a lot of meat, I get much fuller, so I can eat as much as I need. Im pretty greedy by nature, so I dont totally eat that way. But Im much more satisfied on this diet. Its also more pleasant and delicious.

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Bear Grylls Gave Up Veganism for Butter and Liver - GQ

If cooking isnt on your list of top priorities or if its a particularly sweltering day, then the idea of not having to roast vegetables or fry up some crispy tofu sounds pretty appealing. Maybe you occasionally eschew cooking for plant-based smoothies and salads. If thats the case, then youve already dabbled in raw veganism. But, what does a strictly raw vegan diet entail? And, is it for everyone?

A raw vegan diet consists of food that is eaten uncooked or heated at temperatures below 104 to 118 degrees Fahrenheit. The idea is that cooking food destroys its nutrients, which is true in some casesbut not all. (More on this later.)

Raw diets tend to be low in processed foods. That means that all roasted, steamed, fried, sauted, boiled, pressure-cooked, seared, broiled, or grilled foods are off the tableso, no roasted vegetables, grilled veggie burgers, cooked grains and beans, pasta, bread, most kinds of nut butters, jams, vegan ice cream, or pasteurized non-dairy milk. It also, naturally, means no animal products, including honey. It typically excludes table salt, but some raw vegans might use Himalayan pink or sea salt.

Proponents of a raw vegan diet tend to be motivated by health (though there can be some crossover with animal rights and sustainability ethics) and the belief that you can get all of the necessary nutrients from uncooked foods. Food preparation can involve blending, juicing, soaking, sprouting, fermenting, and dehydrating instead of traditional cooking methods.

With so many no foods, what, exactly, can a raw vegan eat? Breakfast could be a smoothie made with frozen bananas, fresh berries, spinach, and raw almond butter or smashed avocado with minced cilantro and diced tomatoes over raw bread made from nuts and seeds in a dehydrator.

Lunch could be a chopped broccoli salad with red cabbage, diced shallots, unroasted sunflower seeds, dried fruit, and raw vegan cheese, dressed in cold-pressed olive oil, lemon juice, fresh garlic, and raw tahini. Or, you could have this avocado-jalapeo soup. For dinner, you could make these raw vegan tostadas. And for dessert? These no-bake ley lime pies. Thats a general idea of what can be eaten, but heres a more comprehensive list:

About oils Some raw vegans avoid them entirely while others use options including cold-pressed olive oil, raw coconut oil, raw flaxseed oil, and raw hemp oil. Avocados, nuts, and seeds tend to be the go-to fat sources. Sweeteners are also typically excludedmaple syrup is heated above 118 degrees Fahrenheit, but its also easy to find raw vegan recipes that use it. Raw agave nectar is a-okay to use.

Obviously, a raw vegan diet is rich in plant foods, which have been linked to numerous health benefits.

A diet rich in fruits and vegetables is linked to lower blood pressure and a reduced risk of heart disease and stroke, per the Harvard T.H. Chan School of Public Health. Nuts, seeds, and grains are linked to lower cholesterol. Studies have linked plant-based diets to a reduction in LDL cholesterolthats the bad kindaccording to a 2017 meta-analysis of 49 studies. This also includes legumes, which must be sprouted in order to be part of a raw vegan diet. Sprouts are simply seeds that have begun to germinate. You can buy sprouts from the store, or it can be done at home in a vented jar.

A diet rich in fruits and vegetables is also linked to a lower risk of Type 2 diabetes, according to a 2021 meta-analysis of 23 studies published in the British Medical Journal. Nuts, seeds, grains, and legumes are also linked to lower blood sugar levels.

Raw vegan diets tend to be high in fiber, which is linked to lower blood pressure and better digestion. Plant-based dietsthe ones that consist primarily of whole foods, which dont need to be raw,are high in soluble fiber (found in nuts, seeds, sprouted lentils, and sprouted barley) and insoluble fiber (vegetables and sprouted whole grains). The former feeds healthy gut bacteria while the latter helps prevent constipation. Both may help you feel full longer after eating, so they can also aid in weight management.

Circling back to the fundamental belief of a raw vegan diet: some fruits and vegetables do lose their nutritional value when cooked, but things arent quite as straightforward as raw broccoli = good, cooked broccoli = bad, for example. Stir-frying or boiling this cruciferous veg lowers its vitamin C content by 38 percent and 33 percent, respectively, but microwaving or steaming broccoli helps preserve its antioxidant content. Generally, cooked vegetables are lower in vitamin C, but this vitamin is also abundant in fresh fruit.

Another noteworthy benefit is a 2008 study published in the British Journal of Nutrition, which found that 198 people who followed a raw food diet had high levels of beta-carotene and normal levels of vitamin A. However, they had low levels of the antioxidant lycopene.

Because many raw vegans get most of their fats from nuts, seeds, or avocado, the diet is low in saturated fat. So, its also naturally free from deep-fried foods, a known source of unstable molecules called free radicals, which damage DNA, cell membranes, and other parts of cells. This happens because high temperatures cause the fatty acids within the oil to oxidize, meaning they degrade in quality.

No matter what kind of diet youre considering, its essential to go into it being aware of both the pros and the cons, and raw veganism is no exception.

Sprouts are grown in warm, humid environments, which is exactly the type of conditions that food-borne illness-causing bacteria thrive in. According to The Academy of Nutrition and Dietetics, there have been a few E. coli and Salmonella outbreaks linked to sprouts in recent years. When buying sprouts, choose ones that are refrigerated and stay away from anything that looks musty or slimy. Keep them in an insulated shopping bag and refrigerate them immediately.

Cooked tomatoes may be lower in vitamin C than raw ones, but theyre higher in the antioxidant lycopene, which helps protect the body from cell and tissue damage, according to a Cornell University study.

Cooked spinach contains 53-percent less oxalic acid, which reduces your bodys ability to absorb iron and calcium. Its also higher in folate. Cooked carrots are higher in beta-carotene and antioxidants. Steaming kale reduces the number of isothiocyanates, which can interfere with the absorption of iodine. Grilling or microwaving mushrooms boosts their antioxidant levels, according to a study from the Mushroom Technological Research Center of La Rioja in Spain. (However, boiling and deep-drying do the opposite.) Steaming also helps preserve antioxidants in zucchini and broccoli.

A well-planned plant-based diet can be appropriate for all ages, so long as it includes fortified foods and supplements to make up for the nutrients that its deficient in.

These include vitamin B12 (supports blood and nervous system health and helps make DNA), vitamin D (regulates the absorption of calcium and phosphorous and helps regulate the immune system), iodine (reduces the risk of thyroid disease), calcium (crucial to bone health), and zinc (aids in immune system and metabolism function and wound healing). Studies have shown that raw vegan diets tend to be low in vitamin B12, calcium, and vitamin D.

Raw vegan proponents tend to discourage the use of iodized salt, and iodine is essential to healthy thyroid function.

A raw vegan diet may not be sustainable in the long term. The lack of bread, cooked grains, and cooked legumes can make it challenging to get enough calories every day without frequent meals, which may make it too restrictive to be a 24/7 thing. Some preparation methods, such as dehydrating, chopping produce, juicing, and sprouting, can also be time-consuming. Premade sprouted and dehydrated foods can also be cost-prohibitive, making a long-term, strictly raw diet unattainable for many.

If youre curious about a raw vegan diet, the best way to start would be to try out a few meals. Try out some of our favorite raw vegan recipes including Raw Vegan Swedish Truffles, Raw Vegan Tostadas, and Raw Vegan Coconut Cauliflower Stir-Fry in Zesty Lime Dressing. If youre looking for more, a quick Google search will land you pages upon pages of other free recipes. If you like a curated selection, then a cookbook, like Modern Raw by Rachel Carr or Raw. Vegan. Not Gross. by Laura Miller might be what youre looking for.

For more on the vegan diet, read:How to Go Vegan: A Beginners Guide5 Reasons to Forget Keto and Go Vegan15 Vegan Protein Sources That May Surprise You

Kat Smith is a Queens, NY-based freelance writer and editor who loves cooking and discovering local vegan hidden gems.

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What Is a Raw Vegan Diet and Is It Healthy? - VegNews

The weeks leading up to calving and the weeks following calving can be extremely challenging for dairy cows. One of the most obvious stressors during this time is the shift from gestation to lactation and the sudden and dramatic nutrient demand for milk production that accompanies this shift.

Over the past several decades, researchers have identified pre-calving dietary strategies to promote post-calving success, such as negative DCAD diets and controlled energy dry cow diets. Despite these diets working well from a physiological standpoint, how cows consume these diets and how these diets are managed play a critical role in their success. In the past several years, research has highlighted that non-nutritional dietary management is equally important as the diet itself in terms of maximizing success during the post-calving period. Below are four tips to consider when it comes to non-nutritional management of controlled energy dry cow diets.

Controlled energy dry cow diets typically contain 5 to 10 pounds of wheat straw or mature grass hay in attempt to limit energy consumption to about 100% of requirements while also allowing the cow to consume as much feed as she would like. One of the biggest challenges with feeding these diets is: Unfortunately, straw isnt high on the list of the cows most-sought-after feed ingredients. This introduces the risk of feed sorting, which consequently introduces the risk of cows consuming an imbalanced diet and defeating the purpose of these diets.

Additionally, straw can actually limit intake due to gut fill when not chopped finely. Research from the University of Guelph concluded that when straw was chopped to 1 inch (versus 4 inches), cows not only had higher intakes across the entire dry period, but interestingly they did not have as steep of a drop in intake in the week leading up to calving. Cows sorted against the long forage particles regardless of straw chop length; however, cows fed the 1-inch chopped straw sorted to a lesser extent than cows fed the 4-inch straw. The positive effect of the shorter chopped straw even carried on post-calving when cows were all fed the same lactating diet. Cows that were previously fed the 1-inch chopped straw tended to have lower blood ketone levels three weeks after calving compared to the cows fed the 4-inch straw.

Another area that deserves attention when feeding high-straw diets is consistency across the feedbunk. Preliminary research that was conducted on 10 northern New York herds in 2021 highlighted some interesting results related to particle distribution and the co-efficient of variation (CV) on the top screen of the Penn State Particle Separator (PSPS) when cows were fed high-straw, negative DCAD dry cow diets. In this research, we analyzed particle distribution at three locations across the bunk (both sides and the middle), and we found that as the CV on the top screen of the PSPS across the three samples increased, so did the cows risk of challenges post-calving (Figure 1).

We measured this through a liver health index (LHI) that incorporates liver biomarkers and assigns each cow a value higher values mean better liver health, and lower values mean poorer liver health. In a previous study, Cornell researchers found that cows with lower LHI had poorer health, milk production and reproductive success compared to cows with higher LHI. The data from this preliminary project, combined with earlier data, highlight an opportunity to better understand the importance of adequate mixing and consistent delivery when feeding these high-straw dry cow diets. To our knowledge, there is no recommended CV for these types of diets. However, our preliminary data suggests a CV under 10% on the top screen across the feedbunk may be a reasonable target. Factors that could impact the CV include proper mixing time, machinery maintenance and mixing order, to name a few.

This next tip goes hand-in-hand with the previous two. Monitoring sorting using the PSPS is a great check and balance for any diet on the farm but especially for these high-straw dry cow diets that are prone to sorting. Typically, cows will sort in favor of the fine grain components that are found on the bottom screen and the pan (if using the four-tier shaker box), and they will sort against the long forage particles found on the top screen. This behavior increases when the diet fed is physically easier to sort (i.e., particle length is long and cows can easily use their muzzle to sift and sort through the diet). This behavior is problematic with any diet fed because it alters the composition of what remains in the feedbunk for cows that will eat later in the day. A big risk with sorting negative DCAD diets is that some cows may be at risk of not consuming the balanced diet that was formulated for them, thereby increasing the risk of calcium challenges at freshening.

Additionally, when cows sort, they spend more time feeding but do not necessarily have higher intake. Previous research has nicely outlined the importance of pre-calving intake and the risks associated with lower intake in the weeks leading up to calving, so providing a diet and an environment that promotes consistent consumption of the diet is very important. Individual herds can monitor sorting by using the PSPS to analyze fresh feed and refusal feed (approximately 24 hours later). Then, compare the difference in particle distribution between the two points to get a sense of how cows are consuming the diet fed. Most commonly, well see a higher percentage of particles on the top screen and a lower percentage of particles on the bottom screen and in the pan after 24 hours. Some degree of sorting is to be expected, but this exercise can help farms identify if sorting is contributing to transition health issues.

Lastly, it goes without saying that how the feedbunk is managed plays a big role on transition cow success. Previous research concluded that competition at the feedbunk increased displacements and tended to decrease intake in the week before calving. Additionally, those cows that were fed in a competitive setting had a faster feeding rate. Ensure sufficient feeding space (30 to 32 inches per cow), especially in the close-up pen, to promote healthy and consistent feeding behaviors. Feed availability is also an important factor to consider.

Although less researched for dry cows, making sure feed is always available and is frequently pushed up to cows will help promote desirable feeding behaviors and will help drive intake. After all, intake is a function of feeding behavior, so promoting healthy feeding behaviors will help to drive intake in the pre-calving period.

Despite decades of supporting research for controlled energy negative DCAD diets, the nutritional part is only one side of the story. How these diets are managed from a non-nutritional standpoint is equally important in terms of stimulating intake pre-calving and promoting a successful transition to lactation. Chopping straw finely, monitoring sorting, ensuring consistent feed delivery across the bunk and promoting a desirable feeding environment are simple strategies to improve success when feeding these diets.

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Non-nutritional management of controlled energy dry cow diets: Another piece to a very complex puzzle - Progressive Dairy

School meals in the UK contain lots of highly processed foods, promoting poor health among children and increasing their risk of obesity.British primary and secondary schoolchildren are getting the majority of their lunchtime calories from ultra-processed foods, according to a study led by researchers at Imperial College London and published today in the journal Nutrients.The analysis, which looked at the content of school lunches of more than 3,000 children between 2008-2017, finds that 64% of the calories in meals provided by the school come from ultra-processed foods, contributing to the consumption of high levels of processed foods and increasing the risk of childhood obesity. Ultra-processed bread, snacks, puddings and sugary drinks were among the biggest contributors, and on the whole packed lunches contained more calories from highly processed foods, compared to school meals.According to the researchers, publicly funded school meals (i.e. free school meals and those that children buy in school) are a vital mechanism to deliver healthy food to children, especially those from families with low incomes. They explain the findings highlight a key opportunity for policy makers and educators to level the playing field by improving the nutritional quality of school lunches. They argue that urgent policy changes are needed to cap the amount processed foods school lunches contain and to increase access to free school meals, which could help to boost the diets and health of Britains children.Dr Jennie Parnham, from the School of Public Health at Imperial College London and first author on the paper, said: This is the first study to look at the extent of ultra-processed food content in school lunches for children of all ages. We need to view these findings as a call to action to invest in policies that can promote healthy eating. Owing to the current cost of living crisis, school meals should be a way for all children to access a low-cost nutritious meal. Yet, our research suggests this is not currently the case.She continued: Ultra-processed foods are often cheap, readily available, and heavily marketed often as healthy options. But these foods are also generally higher in salt, fat, sugar, and other additives, and linked with a range of poor health outcomes, so its important that people are aware of the health risks of children consuming them in high levels at school.As food prices continue to rise in the UK and globally, accessing affordable, healthy food will become more challenging for many more people. School meals should offer children from all backgrounds access to a healthy and minimally processed meal, yet they are currently failing to meet their potential.Ultra-processed foods (UPFs) are items which are heavily processed during their making: such as frozen pizzas, fizzy or milk-based drinks, mass-produced packaged bread and many ready meals.[1] Previous research has linked regular consumption of them with obesity and increased long-term risk of health conditions like Type 2 diabetes, cardiovascular disease and cancer.Previous research by the team reported the scale of UPFs being consumed by children in the UK, which is the highest in Europe. The work also highlighted that eating patterns established in childhood extend into adulthood, potentially setting children on a lifelong trajectory for obesity and a range of negative physical and mental health outcomes.In the latest study, the team looked at the diets of more than 3,300 children in primary and secondary school, collected through the National Diet and Nutrition survey [2]. The aim was to examine the proportion of UPFs in packed lunches (food brought from home) and school meals (which includes lunches provided by the school (free school meals) or bought by students at the school canteen).The analysis included data from 1,895 primary school children (aged 4-11) and 1,408 secondary school children (aged 11-18), looking at food groups making up the total calorie count, as well as the proportion of total food intake of the meal (in grams).Overall, around 75% of calories across all types of school lunches came from UPFs with 82% of calories from UPFs in packed lunches, compared with 64% in school meals across all ages.However, within school meals the study found that secondary schoolchildren had higher levels of UPFs (70% of calories) compared to primary schoolchildren (61% of calories). Secondary school meals contained a higher proportion of calories from fast food items, puddings and desserts.In general, children from lower-income backgrounds were more likely to have higher levels of UPF on their plates (77% of calories) than children from higher-income backgrounds (71% of calories).In primary school, almost half of the calories in packed lunches came from ultra-processed bread and snacks, compared to just 13% of calories of school meals. Packed lunches also tended to have fewer calories from minimally processed fruit and veg, meat and dairy, and starch (such as pasta or potatoes), compared to school meals.One of the largest UPF contributors, as a proportion of grams of food intake, came from ultra-processed drinks such as fizzy drinks, fruit juice, or yogurt drinks. According to the team, one of the easiest and most cost-effective opportunities to improve the nutritional value of school lunches would be to swap these high calorie, ultra-processed drinks for water.While the work is the first to bring together both primary and secondary school settings, the researchers highlight the limitation that secondary schoolchildren self-reported their dietary data while primary schoolchildren did not, but this mostly likely means that the scale of UPFs being consumed by secondary schoolchildren is under-estimated.Dr Eszter Vamos, from Imperials School of Public Health, added: With the rising cost of living, many families are struggling to access healthy foods, and school meals might be the only opportunity for many children to have a healthy regular main meal. School meals are critically important in making sure that every child has access to an affordable nutritious meal.Children in England consume very high levels of ultra-processed foods, and it is worrying that meals consumed at school contribute to this. Our findings call for urgent policy changes to improve the accessibility and quality of school meals as this could shape childrens overall diets considerably with important consequences for their current and future health.This study is funded by the National Institute for Health and Care Research (NIHR), through the NIHR School for Public Health Research.-The ultra-processed food content of school meals and packed lunches in the United Kingdom by Jennie Parnham is published in Nutrients.For more information, please contact:Emily HeadMedia Manager (Medicine)Imperial College LondonT: +44 (0) 20 7594 6900E: e.head21@imperial.ac.ukOut of hours: +44 (0) 7803 886 248.NOTES TO EDITORS:This press release uses a labelling system developed by the Academy of Medical Sciences to improve the communication of evidence. For more information, please see:http://www.sciencemediacentre.org/wp-content/uploads/2018/01/AMS-press-release-labelling-system-GUIDANCE.pdf%5B1%5D The term ultra-processed food comes from the NOVA classification, endorsed by the World Health Organization and the Food and Agriculture Organization of the United Nations, and is the most widely researched and validated food processing classification.NOVA categorises all foods and beverages into four groups based on their degree of industrial processing.Group 4: Ultra-processed foods, are mass-produced products using a series of industrial processes that include fractioning of a few whole foods into oils, fats, sugar, protein and other substances before recombining them back together.They typically have high levels of sugar, salt and saturated fat, and are often loaded with industrial substances that are not found in a household kitchen, such as additives to enhance colour and flavour, and those enable modification of shape and texture.They are designed to be cheap, convenient, durable, extremely tasty and attractively packaged. They are heavily marketed and created to displace all other foods and dishes.Examples include soft drinks, mass-produced packaged bread, flavoured yoghurts, most breakfast cereals, confectionery, packaged sweet and savoury snacks, chicken and fish nuggets, and many ready meals.Ultra-processed foods can be identified from the following characteristics: A long list of ingredients; Ingredients that you dont recognise or wouldnt use at home, such as additives; High fat, sugar and salt content; Long shelf life.Details of the NOVA classification of food types can be found online:https://www.fao.org/3/ca5644en/ca5644en.pdfFull details can also be found in the groups previous work:https://www.imperial.ac.uk/news/223573/urgent-action-needed-reduce-harm-ultra-processed/%5B2%5D The study used nationally representative data from the UKs National Diet and Nutrition Survey (2008-2017).https://www.gov.uk/government/collections/national-diet-and-nutrition-surveyAbout Imperial College London

Imperial College London is one of the world's leading universities. The College's 20,000 students and 8,000 staff are working to solve the biggest challenges in science, medicine, engineering and business.

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Imperial has a greater proportion of world-leading research than any other UK university, according to the Research Excellence Framework (REF). Imperial ranks first in the UK for research outputs, first in the UK for research environment, and first for research impact among Russell Group universities.http://www.imperial.ac.uk/About the National Institute for Health and Care Research (NIHR)

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Funding high quality, timely research that benefits the NHS, public health and social care;

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NIHR is funded by the Department of Health and Social Care. Its work in low and middle income countries is principally funded through UK Aid from the UK government.Imperial College London press-release mailing listSign up to Imperial Twitter at:http://twitter.com/imperialcollegeandhttp://twitter.com/imperialsparkSign up for Imperial RSS feeds at:http://www3.imperial.ac.uk/imperialnews/RSS_14150300.xmlMore media resources online at:http://www.imperial.ac.uk/mediaSearch for experts at:http://www.imperial.ac.uk/mediaguide

Observational study

People

The ultra-processed food content of school meals and packed lunches in the United Kingdom

20-Jul-2022

The rest is here:
Ultra-processed foods make up almost two-thirds of Britain's school meals - EurekAlert

In an ever-connected world, it can be challenging to take a break for self-care, even when you need it.

If youre experiencing burnout, you may feel drained both physically and emotionally, making it challenging to give your all when performing daily activities.

Weve partnered with Integrative Therapeutics, a manufacturer of science-based supplements designed to help achieve optimal health and previously available only through healthcare professionals, to bring you tips for confronting burnout and getting back to functioning at your best.

Knowing what tools and habits work for you when dealing with stress can help you prioritize your well-being and prevent burnout.

Coping strategies can be direct and action-focused or indirect and emotion-centered.

Taking an action-focused approach means you confront the cause of stress by making actionable changes, such as:

An emotion-centered approach focuses on managing your emotional response to stress. Some ways to do this may include:

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Findings from a 2021 study of 650 Finnish women suggest that eating a well-balanced diet is associated with lower burnout symptoms.

A healthy diet can help support your immune system and may have protective effects against depression and chronic diseases like type 2 diabetes and heart disease.

To boost your nutrient intake, try eating whole foods like:

And keep processed foods, sugars, and saturated fats to a minimum.

Have you ever been particularly moody after a bad nights sleep? Or experienced trouble focusing at work because you stayed up all night watching an exciting new show? When you dont sleep well or enough, lifes daily activities can seem overwhelming and exhausting.

According to the Centers for Disease Control (CDC), adults over age 18 should get at least 7 hours of sleep per night.

Research from 2021 also finds that quality sleep is associated with an improvement in mental well-being. On the other hand, poor quality sleep, shorter sleep times, and insomnia are linked to higher rates of burnout.

Getting enough quality sleep is crucial to both your physical and psychological health. Lack of sleep can lead to consequences such as:

Whether its setting boundaries at work, in your social life, or with family, knowing your limits can help you protect your mental health and focus on your own needs rather than just the needs of others.

Wondering how to set effective boundaries? Here are some strategies to try:

Research from 2017 links participation in leisure activities with improved quality of life and higher job satisfaction.

Maybe you feel most relaxed after physical activities like a game of tennis, yoga, or hiking. Or maybe you prefer more passive pastimes, like watching funny movies, reading, or listening to music.

Whatever unwinding means to you, taking time to decompress can help you feel refreshed and better equipped to take on everyday stresses.

Like sleep, exercise is important for many aspects of overall health.

Theres an enormous amount of research that links exercise to a longer, healthier, and happier life, according to a 2018 research review.

Exercise can help delay chronic disease risk, and also promote better mental well-being. Evidence from the review shows that aerobic exercise, resistance exercise, and mind-body exercise can all improve symptoms of depression.

So whats the ideal amount of time to move?

The CDC recommends that adults get 150 minutes of moderate to intense physical activity per week, as well as doing muscle-training activities 2 days per week.

Examples of aerobic exercise you can try include:

Some ways to practice resistance exercise include:

If youre feeling stressed, you might want to put down your phone and turn off the news on your television (or change the channel).

Studies suggest that consuming media that exposes you to news about disasters can negatively affect your mental health. A 2020 study involving 512 Chinese college students found that those who used social media frequently were more likely to have poor mental health.

A 2020 study suggests that social connectivity may translate to better mental well-being and a reduced risk for depression.

Sometimes talking with someone about whats on your mind can help you feel better. Connecting with a friend, family member, social group, or support group may make it easier to cope with stress.

If you need a little extra support with managing your mental health, a licensed professional such as a therapist can help you find the best coping strategies for stress and work with you to curb burnout symptoms.

When life feels overwhelming due to chronic stress from work and personal responsibilities, it can be natural to experience burnout.

Taking steps to cope with stress and exhaustion can get you back on a path to feeling better and performing at your best.

If you need a little extra support managing burnout, a licensed mental health professional can help guide you to get back on track.

Link:
Avoiding Burnout: 8 Tips to Function at Your Best - Healthline

KATE Moss makes light of her new job at Diet Coke with a joke about her wild party years.

The supermodel, 48, had an audience in hysterics by replying when asked how she felt about her new role: Well, I have always loved coke.

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Kate, who has daughter Lila, 19, was dropped by fashion brands in 2005 after appearing to snort cocaine but she is now teetotal and a yoga fan.

She has become Diet Cokes creative director and wowed a launch event in London in a stylish leopard print shirt.

Kate also proved shes still up for a good time by hitting the DJ decks and belting out Diana Ross hit Endless Love.

Katehas been brought in to add her unique aesthetic and style to its Love What You Love campaign.

The brand is celebrating its 40th anniversary.

She said: The campaign connected with me instantly as I am a firm believer that with confidence and passion, you can achieve your wildest dreams.

I am thrilled to join the Diet Coke family I love the past collaborations theyve done with such incredible names in fashion.

In her party days Kate was snapped, aged 31, apparently doing coke on a night out with then-boyfriend, Libertines singerPete Doherty.

The Sun previously revealed she has upped her charitable efforts, telling pals she hopes to be honoured bythe Queen.

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Kate Moss has audience in hysterics as she makes light of wild party years in her new job for Diet Coke... - The Sun