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Easy ways to add a healthy new vegetable seaweed to your diet – Bangor Daily News

23-03-2017 11:49 am

We all know its important to eat a diet rich in vegetables. Does that include sea vegetables? It sure does. Theyre low in calories and rich in vitamins, minerals, and fiber.

According to the National Oceanic and Atmospheric Association:

A bed of Sea Lettuce (Ulva lactuca) and Dulse (Palmaria palmata) exposed at low tide. Source: Maine Coast Sea Vegetables

But other than the seaweed you may have seen blanketing the shoreline would you know a sea vegetable if you saw one? They grow in oceans around the world and can be found where the water meets the land.

Maine Coast Sea Vegetables has been harvesting sea vegetables off the coast of Maine since 1971. The company sells approximately 100,000 pounds of harvested and dried product every year.

There are thousands of species, not all eaten by humans. Some are microscopic and others enormous. Maine Coast offers eight varieties found in the North Atlantic, all certified organic.

General Manager Seraphina Erhart, whose parents Linnette and Shep started the business, says they harvest the vegetables directly from their beds at low tides. Theyre dried at low temperatures by sun, wood or forced hot air, (some are milled) and then packaged.

If youve been thinking about rounding out your diet with some seaweed but donthave a clue where to start Maine Coast has tons of tips. Here are a few and youll find lots more on its website.

Sun on hanging kelp. Source: Maine Coast Sea Vegetables

A Nutrition-packed Drink: Mix 1-2 tsp. into water, stir and drink as soon as possible (it will form a gel in less than a minute). Chase with juice. Or try mixing directly into juice.

Drink variations: Mix with any dehydrated green, purple, red or orange drink mix. (An example is barley grass drink, which is especially alkalinizing).

Smoothies: Blend 1-2 tsp. of powdered Kelp into any smoothie.

Kelp & EFAs: Mix 1-2 tsp. Kelp with water and ground flax seeds, ground chia seeds (sold under various names, including anutra or mila), ground hemp seeds or hemp protein powder. For a broad spectrum of nutrition, include all ingredients in one glass.

Salad dressings: Add to any oil-and-vinegar (or oil-and-lemon juice) based dressing, homemade or premade. It will somewhat emulsify the dressing and make it a bit green. Suggested tsp. per serving.

If youre ready to jump into a bed of seaweed with both feet, here are two recipes for you.Your body will say thank you.

medium to large onion red bell pepper, or large tomato 3 medium carrots 2 celery stalks 1 cup of broccoli florettes cup chopped dulse block of firm tofu, cut into bite-sized cubes Tamari or shoyu to taste

1. Thinly slice onion, pepper, carrots and celery on the diagonal and saut together in a lightly oiled skillet for 2 to 3 minutes.

2. Add the broccoli florettes and tofu and cook about 5 minutes more.

3. To maintain its rich red color, sprinkle on the chopped dulse just before the broccoli is tender (about 5 minutes)

4. Add a dash of tamari, shoyu or soy sauce to taste.

Dulse (Palmaria palmata) Source: Maine Coast Sea Vegetables

2 cups brown rice 4 cups water if simmering, 2 to 3 cups water for pressure cooking 1 cup firmly packed dulse 3 Tbsp tahini tsp mustard powder 1 Tbsp hot water Tbsp tamari 6 to 8 sheets toasted or raw nori

1. Rinse the rice and simmer for 35 to 40 minutes, or pressure cook for 20 to 25 minutes. (Use larger amounts of water in a jiggletop pressure cooker or for a softer rice.)

2. Lightly rinse the dulse, squeeze dry, finely chop.

3. Mix the tahini, mustard powder, hot water, tamari, and dulse into a creamy paste. Mix this into the cooked rice. Let the rice stand for about an hour until it is cool enough to handlebut still warm.

To roll the sushi, lay one sheet of nori on a bamboo mat with the bamboo running horizontally, or lay the nori on a cutting board. Place about cup of the rice mixture on the bottom half of the nori. Roll, starting with the end closest to you, pressing the ends inward, and using even pressure. Replace any filling that might fall out. Dampen the last inch of the exposed nori sheet to help seal the roll. Slice into rounds to serve.

Maine Coast just happens to sell a kelp-based snack bar. Its called a Kelp Krunch Bar and you can order it right here.

How do you like to eat seaweed? Do you have any recipes to share?

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Easy ways to add a healthy new vegetable seaweed to your diet – Bangor Daily News

TV Is Going on a Diet – Vanity Fair

23-03-2017 11:49 am

Its Wednesday, and my butt wont fit in any skinny bundles.

Hello from Los Angeles, where were scrutinizing our cable bills, waiting for Jim Gianopuloss car to drive through the Paramount gates, and handing out barf bags at the Nuart.

Sign up to receive Rebecca Keegans HWD Daily, Hollywoods new must-read, in your inbox.

Every month I pay a DirecTV bill roughly equivalent to the G.D.P. of Samoa for the handful of channels I watch most oftenHBO, TCM, FX, Bravo, and HGTV. My husband also watches a lot of sports and cable news, so we also pay for a bunch of channels where guys in fitted suits yell at each other. Along the way come freeloaders we dont ever watchsorry, Golf Channel. But that might change soon. Both Variety and The Wall Street Journal published in-depth, data-driven reports this week about how these kinds of giant cable packages are going on a diet, as media companies shut down the niche networks with smaller audiences to trim costs, and cable companies try to hold onto consumers deserting them for cheaper streaming services. Journal reporters Shalini Ramachandran and Keach Hagey analyzed the financial and viewership information for more than 100 TV networks, and found within some downright bargainsthe Hallmark Channel, for instance, is super-cheap for cable operators to carry considering the giant audience it brings in for its feel-good original movies. MTV Classic, meanwhile, is priced well above retail.

Matthew Broderick in The Cable Guy, 1996.

From Columbia/Everett Collection.

In a slightly more wonkish Variety cover story on the same phenomenon, Cynthia Littleton and Daniel Holloway quote Turner Broadcasting distribution president Coleman Breland on the effect niche channels have on the marketplace. So many of these networks do less than 100,000 viewers in total-day average; there just arent enough eyeballs to support them, Breland said. But theyre taking money out of the ecosystem. The Variety piece also has an exhaustive, color-coded chart that lays out all five of the slimmed-down cable options currently available. Alas, none contains the precise collection of shows I watch, so Ill just keep shaking my fist at the sky every month when my bill comes.

Complaining about your cable/satellite bill is, of course, a long-standing consumer practice. (If youre wondering what a cable bill is, its the thing your parents pay so you can have their HBOGo password.) Which is why I found this one little statistic in a Morning Consult study out this morning on the future of TV so interesting: 80 percent of Americans have a favorable view of Netflix, the biggest name in streaming, vs. 43 percent who have a favorable view of Xfinity, the biggest name in cable/satellite. Buffer that news.

The Motion Picture Association of America released its 2016 Theatrical Market Statistics report today, and there are some interesting nuggets in here. Overall, global box office grew 1 percent to $38.6 billion, while the market in the U.S. and Canada rose 2 percent to $11.4 billion. The average cinema ticket price in the U.S. increased by 22 cents to $8.65 in 2016, and moviegoing in the U.S. essentially stayed steady, with 1.32 billion tickets sold. Still, the M.P.A.A. wants us to know, Movie theaters continue to draw more people than all theme parks and major U.S. sports combined.

One thing that stands out is that per capita attendance is up among non-white audiences. The group the M.P.A.A. classifies as Asians/Other Ethnicities reported the highest annual attendance per capita, going to the cinema an average of 6.1 times in the year. And the movie that drew the most ethnically diverse audience, the M.P.A.A. says, was Disneys live action Jungle Book remake, a big-screen spectacle that starred an Indian-American newcomer (Neel Sethi) and an international cast of voice actors including Idris Elba, Bill Murray, Lupita Nyongo, Scarlett Johansson, and Ben Kingsley. Two other Disney movies, Finding Dory and Captain America: Civil War, were next in line. I can tell you categorically that there is an effort to provide more diversity and inclusion in the creation of content, M.P.A.A. chief Chris Dodd said on a conference call about the data. Theres no question in my mind the message has been received [by the studios].

After a two-week courtship, Paramount Pictures and former Fox chairman Jim Gianopulos appear close to making their match official. The negotiations for the man the town knows as Jim G to take the top Paramount job have played out in the trades with increasing breathlessness. Will he or wont he?! Gianopuloss insistence on autonomy in greenlighting has been a sticking point for Via, according to multiple outlets. The Hollywood Reporters Kim Masters and Gregg Kilday quote multiple sources saying the parties are closer together than ever now, writing, Viacom is now offering Gianopulos greenlight authority for films with budgets up to about $100 million or perhaps more, ensuring that he can operate without a greenlight committee except for the most expensive movies.

VF.coms Joanna Robinson e-mails:

Even smaller-scale dramas are getting in on the Game of Thrones and Walking Deadesque secret-keeping. Until she cropped up unexpectedly in Tuesday nights episode of FXs The Americans, the fate of Alison Wrights much-abused secretary Martha Hanson was up in the air. In an interview, Wright told us that, like Thrones star Kit Harington and The Walking Deads Steven Yeun before her, shes been endlessly hounded with questions since the day Martha disappeared last season. Martha isnt a typical hero like Jon Snow or Glenn Rhee, but Wright explains the allure of her low-level F.B.I. employee: Shes what all of us would most likely be in this scenario. Wed like to think that wed be the Jenningsthat wed be badasses. But the likelihood is that wed be the Martha. This is a huge week for Wright, who also makes her Broadway debut in Sweat and steals the show on this Sundays Feud. In other words, never count a Martha out.

VF.coms Yohana Desta e-mails:

Raw, French director Julia Ducournaus bloody drama, is making quite a name for itself. The gory cannibal film, about a girl whose palate shifts to something more carnivorous (a.k.a. human flesh), made headlines when it was reported some filmgoers at the Toronto International Film Festival gagged and passed out during screening due to the movies graphic content. Paramedics had to be called intwice. But never fear, the Nuart Theatre in Los Angeles has come up with a fun way to ease queasy viewers: handing out custom-made barf bags, of course. Pamela McClintock of The Hollywood Reporter writes that a staff member at the Nuart thought it would be fun to make barf bags out of paper lunch bags, and pass them out right before a screening. Just in case. Imagine the pure horror of someone who decided to blindly go into a Raw screening, only to later be approached by an usher wielding a barf bag and going, Hereyou might need this.

Thats the news for this cloudy Wednesday in L.A. What are you seeing out there? Send tips, comments, and the name of a channel I should be watching to Follow me on Twitter @thatrebecca.

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TV Is Going on a Diet – Vanity Fair

Overweight Force India car forces Sergio Perez into ‘extreme diet’ – ESPN

23-03-2017 11:49 am

Sergio Perez has revealed Force India’s overweight 2017 car has forced him into an “extreme diet” to shed pounds ahead of the new season.

Force India’s underwhelming pre-season in Barcelona prompted questions about the team’s competitiveness ahead of the new season, and soon reports surfaced of both drivers being asked to lose weight in a bid to help the team. Though all the drivers have been bulking up ahead of the new season in order to handle the bigger, faster 2017 cars, Perez confirms he has had to do the opposite since leaving Spain.

“I have tried so hard to lose weight in the last couple of weeks since Barcelona,” Perez said, revealing he’s already dropped two kilos since testing finished. “Obviously I increased my weight from last year purely by training harder, putting on more muscle, but I was on an extreme diet all last week and still now until Saturday [I will do the same].

“I am all the time very hungry. As much weight as I can lose, the better it will be for us.”

Perez says Australia will be the first chance to properly test the car with his adjusted weight. The Mexican driver is not expecting his dramatic diet to be a long-term solution to Force India’s problems.

“We haven’t weighed the car actually, because in testing you have a lot of sensors and things on the car. Right now, considering that I lose two kilos or three since Barcelona, then probably we might be quite close [to the ideal level].

“I think the weight, sooner or later we will be on it. If not this weekend, then latest by Bahrain, so I don’t think that is a big issue.”

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Overweight Force India car forces Sergio Perez into ‘extreme diet’ – ESPN

The Mediterranean Diet: The Answer To Rising Health Care Costs? – Forbes

23-03-2017 11:49 am

The Mediterranean Diet: The Answer To Rising Health Care Costs?
As I began writing this blog post, I found myself wondering how many people reading it will have actually bought a fresh turkey from the butcher, cleaned it and cooked it themselves from scratch? Not many, I'll wager, given the preponderance of …

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The Mediterranean Diet: The Answer To Rising Health Care Costs? – Forbes

Listener Question: Are There Any Good Fad Diets? – University of Utah Health Care

23-03-2017 11:49 am

Weve all heard the claims of fad diets. Cut carbs and lose 20 pounds. Drink nothing but smoothies and drop a dress size. Eat like a Neanderthal and get in the best shape of your life.But are any of these fad diets actually healthy, or even safe, for you to be on? Kary Woodruff, registered dietitian at University of Utah Health, warns of the unhealthy red flags to look out for before starting a fad diet.

Announcer: Need reliable health and wellness information? Don’t listen to the guy in the cube next to you, get it from a trusted source, straight from the doctor’s mouth. Here’s this week’s listener question on The Scope.

Interviewer: Answering this week’s Listener Question is Registered Dietician, Kary Woodruff. Kary the question, “Are fad diets safe and healthy for me to be on?”

Kary: It’s a great question and it’s really hard to say specifically one diet is, one diet isn’t. But here my recommendation is, is the diet sustainable? So is this something that you could see yourself doing, you know, one to 10 years from now? Some things to kind of consider, or red flags I should say for less healthy fad diets would be diets that cut out entire food groups, right. So if a diet cuts out greens, and dairy, and legumes, right, that would . . .

Interviewer: Like the smoothie diet’s probably not a thing that you should be trying then.

Kary: Right, correct. And or a diet that asks you to eat the same thing every day. Right, that’s not very sustainable.

Interviewer: Nuts.

Kary: Yeah, we get bored of it, right? So that’s not going to be very sustainable. Is there something that we can do in our day to day life that includes social functions, right? So if we’re avoiding social functions because it doesn’t accommodate our diet, then I would challenge that’s not a very sustainable approach.

Interviewer: So pretty much the answer’s no, right? There are no good, safe fad diets out there?

Kary: Typically not, it usually comes back to balance, moderation, and variety.

Announcer: Have a question? Ask it. Send your listener question to

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Listener Question: Are There Any Good Fad Diets? – University of Utah Health Care

The best diets, steps to prevent Alzheimer’s – The Courier-Journal

23-03-2017 11:49 am

Anita Curpier, Special to the Courier-Journal 6:31 a.m. ET March 23, 2017

Health experts say there are certain to eat and avoid to prevent getting Alzheimer’s and dementia. Sean Dowling (@seandowlingtv) has more. Buzz60

Memory loss(Photo: ANDRZEJ WOJCICKI, Getty Images/Science Photo Library RF)

Ask any boomer what disease frightens them the most in the future, and you will hear Alzheimer’s disease over and over again. Clearly, the loss of mental function trumps all the other scary things that could happen to us down the road. Worse, the risk is increasing progressively as we make medical strides to keep people alive longer. Ironically, you could make the argument that although we are doing better at saving lives with coronary artery bypass surgery, improving the odds of surviving cancer, etc., at the same time we are leaving the brain behind. If this trend of keeping the body alive longer while not sustaining brain function continues, experts project the number of Alzheimers victims will increase three-fold by the year 2050.

We are still baffled by what specifically causes Alzheimers. There certainly appears to be a genetic predisposition, possibly in two out of three cases. This doesnt mean bad genes cause the disease. Predisposition means you are leaning in that direction, but lifestyle may determine if you go there or not.

In addition to exercise, as discussed last week, what other lifestyle interventions help prevent the loss of brain function? Research suggests not smoking, avoiding obesity and diabetes, and a healthful diet. The good news is, these same lifestyle factors help protect against heart disease, Type 2 diabetes, strokeand various forms of cancer. In turn, preventing these diseases helps protect against Alzheimers.

A diet many experts recommend for avoiding Alzheimers that is not extreme and easily adopted is whats called a pescatarian, or pescovegetarian diet. It means essentially being a vegetarian (no meat) while still eating seafood. This is the diet my husband and I have been following for many years. Hardcore vegetarians (vegans) dismiss a pescatarian approach as a half way measure. True, its not as pure as limiting yourself to only fruits, vegetablesand whole grains, but plenty of science supports fish consumption as a healthful thing to do.

OK, here are the basics. The core of the diet is fruits, vegetables and whole grains. Not surprising, right? Emphasize all vegetables (especially green leafy vegetables) and fruit (especially berries) with a minimum of five servings a day, but more is better and shoot for 13 servings if possible. A serving is approximately 1 cup of raw leafy vegetables or one-half cup of other vegetables. A fruit serving is one medium size fruit (the size of a baseball) or one-half cup of cut fruit or berries.

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Another core food is whole grains with three or more servings a day. Whole means using the entire grain, inside and outside, which includes a rich source of fiber. Processing demeans grains, reducing them to mostly the starch portion, with little or no fiber and few nutrients. In fact, an easy way to determine a good from a bad grain is the fiber content.

Here are some choices to make when it comes to whole grains. Yes whole wheat or whole rye bread. No white bread. Yes brown or wild rice. No white rice. Yes whole grain pasta. No regular pasta. Yes bran cereal. No corn flakes, crispy rice cereal, etc. Yes old fashioned oatmeal. No cream of wheat. Other good whole grains besides whole wheat, oats and rye, include whole-grain barley, buckwheat, bulgur, quinoaand couscous.

Food choices that are a good protein source include fish, beans and walnuts. A healthy fish choice is the oily kind (salmon, tuna, sardines, mackerel) high in omega-3 fats. Healthy beans include navy, garbanzo, red kidney, black, soy and lentils.

ALSO:Ky. man takes Alzheimer’s fight to Canada

Experts include a glass of red wine daily. The latest research on resveratrol, a component of red wine, grapes and dark chocolate that acts as an antioxidant, has shown that daily doses may help prevent Alzheimers. But, of course, dont go overboard here, because more is not better. And finally, when cooking, use olive oil.

Dietary culprits to avoid, or at least keep to a minimum, include red meat, butter and margarine, cheese, pastries and sweets, fried and fast foods.

If you have read this far, you might be thinking, gee, theres nothing unusual about the diet I describe above. Very true. In fact, its nothing more than a low fat, low sugar, healthy diet, the kind I have been advocating all along. Follow this diet and exercise daily to improve your odds of avoiding Alzheimers disease.

Anita Miles Curpier is a registered dietitian and has considerable experience in hospital and clinically based nutrition therapy. Contact her at

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The best diets, steps to prevent Alzheimer’s – The Courier-Journal

Woman with Endometriosis Says She No Longer Needs a Hysterectomy After Changing Her Diet –

23-03-2017 11:49 am

Jessica Murnane suffers from stage four endometriosis, and was told at the age of 33 that she would need to undergo a hysterectomy.

As a last-ditch effort to save my uterus, I decided to try a whole-foods plant-based diet, Murnane writes in Tuesdays Lenny Letter newsletter. Aside from the fact that candy, cheese and fun were not on the approved list of foods, I think a lot of my resistance came from just being plain tired of trying.

Over the years, I had tried everything to feel better, she continues. I went through multiple surgeries, tried yoga, experimented with legal drugs and not-so-legal ones, and even went to therapy because of my depression caused by my pain. Nothing worked.

Naturally, Murnane was skeptical that cutting out junk food and focusing on a plant-based diet would actually make a difference but she says for her, it did.

To my surprise (Im still surprised), it actually worked, she writes. After weeks, my symptoms and pain started to fade. And after a couple of months, I felt better than I ever had. I never got the surgery.Six years later, Icant imagine eating any other way. Good food changed my life.

Gynecological surgeon Ceana Nezhat,MD, FACOG, FACS, fellowship director of the Atlanta Center for Minimally Invasive Surgery and Reproductive Medicine,says that improved diet can alleviate endometriosis symptoms for some women.

Changing yourlifestyle and certain eating habits has a significant, positive effect on severeendometriosis, he tells PEOPLE. Apatient of mine had a similar situation and was offered a hysterectomy. She came to me, and not only did she not have surgery,[but changing her diet]helped her conceive as well.

Cate Shanahan, MD, a Connecticut-based board certified family physician and author of Deep Nutrition, explains that there is indeed a link between diet and endometriosis symptoms.

There is a relationship between diet and pretty much all chronic conditions and certainly hormonal issues, Shanahan tells PEOPLE. The link in all of this is the fact that omega-6 fats, which come from soy oil and canola oil and are also found in animal feed, are pro-inflammatory.

She explains that by eliminating meat and processed foods, you are cutting back on omega-6 fats, which can help with endometriosis symptoms.

There is definitely a direct reason why you would expect someone to be able to improve their endometriosis if they improve theirdiet, she says. One of my patients who suffers from endometriosis got better with diet change, so I have seen it happen.

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Ken Sinervo, MD, MSc, FRCSC, ACGE, medical director of Atlantas Center for Endometriosis Care, says that while changing a diet can alleviate symptoms of endometriosis, it will not eliminate it.

The disease is not going to go away with diet alone, he tells PEOPLE. The most effective way of treating endometriosis is with excision or cutting out the disease. That being said, we know that diet can affect many of the symptoms of endometriosis. There are a lot phytoestrogens in certain types of food, especially foods that have soy as their basis, which can result in inflammation. Sugars, carbohydrates and processed meats can also increase inflammation and make symptoms worse.

Sinervo says that Murnanes situation is the exception rather than the rule.

There is a very strict endometriosis diet which eliminates most meat and is largely plant-based, but the diet is extremely limited, he says. I had one patient who did it for 10 years, and it did seem to help to her symptoms, but eventually her symptoms became worse again and she did need surgery.

Rebecca Brightman, MD, FACOG, a board certified OBGYN in private practice in New York City and educationalpartner with the ME in EndoMEtriosis campaign, which encourages women to get educated about the disease, says its imperative for women to seek professional medical advice before trying to self-treat their endometriosis with diet.

Everybodys different, and no one really knows why some people have endometriosis and other people dont, Brightman tells PEOPLE. There is some thought that eating natural foods and clean foods may actually help people feel better. There is also some data that suggests that people that avoid alcohol and caffeine may improve their symptoms. However, it depends on the severity of the symptoms. The care has to be individualized.

People need to talk to their health care providers, she continues. Traditional treatment is medical therapy, surgical treatment or a combination of the two.It would be really unfortunate for someone who can benefit from medical treatment to self-treat.

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Woman with Endometriosis Says She No Longer Needs a Hysterectomy After Changing Her Diet –

How the low-FODMAP diet helped me beat my bloat – Chicago Tribune – Chicago Tribune

23-03-2017 11:49 am

If you’re one of the 60 million Americans with a digestive disorder, you may be used to approaching each meal with a sense of dread.

Simply snacking on a piece of fruit can leave you gassy, bloated or in pain. In my case, a couple of pieces of cauliflower can puff up my stomach like a balloon.

I have endometriosis, an inflammatory condition in which uterine cells grow outside of the womb, sparking symptoms like abdominal cramping and bloating. Ditching dairy and meat relieved many of my worst digestive woes. But as I entered my 30s, it seemed as if every bite of food became a gamble.


Some doctors suggested I take probiotic supplements loaded with healthy bacteria, but each pill gave me gas pain. One diet I tried suggested smoothies made of vegetables like kale, peas and garlic. After one souplike shake, I thought my stomach was going to explode.

Then another doctor suggested something I’d never heard of: the low-FODMAP diet.

FODMAP is an acronym for fermentable oligosaccharides, disaccharides, monosaccharides and polyols certain carbohydrates prevalent in a variety of fruits and vegetables as well as milk and wheat, among other things. These carbs are poorly absorbed in the small intestine and rapidly fermented by bacteria in the colon, causing a wide range of abdominal woes, especially in people with sensitive guts, like those with irritable bowel syndrome (IBS).

“What’s going on when you’re eating a high-FODMAP diet is you’re getting this osmotic effect in the bowel,” said Bethany Doerfler, a clinical registered dietitian at Northwestern Memorial Hospital. “That means that you’re eating all of these sugars and fibers that are feeding gut bacteria, and they’re causing water to get pulled into the intestine.”

The result can be cramping, diarrhea, bloating and those stomach noises even your co-worker three desks down can hear.

Researchers at Australia’s Monash University created the low-FODMAP diet in 2005 to alleviate symptoms in patients with IBS, but it’s recently been gaining traction with others (like me) who are digestively challenged. Companies such as Nestle have even introduced low-FODMAP products like ProNourish, a nutrition drink.

“I think this is probably the first diet that we’ve had that has excellent data behind it to say manipulating carbohydrates actually helps change your symptoms,” Doerfler said. “Before that, it was a little anecdotal.”

Those wanting to try a low-FODMAP eating plan should talk to their doctor and consult a dietitian familiar with the diet; it’s important to make sure you’re getting enough nutrients since you’ll be cutting out or reducing important food groups.

Low-FODMAP followers start by eliminating high-FODMAP foods from their diet, often for a few weeks, before gradually reintroducing them. The idea is to keep a close eye on symptoms to figure out which foods you can tolerate. You might only have a problem with one category, and lower portions of some foods could be fine.

If you eat something problematic, it may take a couple of hours or a day for your gut to get back to normal.

“I remind people that if they have a symptom flare, they’re not in danger they just feel crummy,” Doerfler said.

What foods should low-FODMAP followers avoid?

Forgo dairy products with large amounts of lactose, a disaccharide. This means no ice cream, milk or yogurt. Humans can’t digest lactose without the help of lactase, an enzyme many people stop producing as they age. Products with low-lactose levels butter and feta and cheddar cheeses tend to be well-tolerated. Almond-based milks and desserts are dairy-free alternatives.

Watch out for wheat. If you get gassy after eating bread or drinking beer, you could be reacting to the fructans an oligosaccharide not the gluten protein. Don’t just switch to artificially gluten-free products, which can still be hard on the gut. Try sourdough bread. The fermenting process breaks down some of the fibers for you.

Raw onions and garlic are also high in fructans. If you’re sensitive to garlic, you can still use garlic-infused oil. For onions, substitute the green parts of scallions or leeks.

Most beans need to be avoided, but you can try a quarter cup of canned chickpeas or a half cup of canned lentils. The canning process leaches out some of gas-producing elements.

Fructose is another red flag. These are the single sugars, or monosaccharides, found in fruit. It becomes a problem when the amount of fructose is higher than the amount of glucose. Opt for fruits like bananas and blueberries instead of apples and cherries.

Limit your intake of sugar alcohols, or polyols. They occur naturally in foods like mushrooms, watermelon and cauliflower and are used to make artificial sweeteners. If you need to add a little sweetness, try table sugar or stevia instead. Avoid any sugar ending in “ol.”

In my case, I realized I’d been eating high-FODMAP foods throughout the day. I put artificial sweetener in my coffee, had whole-wheat toast for breakfast and black beans for lunch. My usual afternoon snack a nutrition bar was chock-full of things on the high list.

I now have steel-cut oats with natural peanut butter and a banana in the morning. Lunch is sourdough bread, tofu and carrots. For dinner, I make sure to cook all my food.

“Heat is a great natural digestive enzyme,” Doerfler said. “I think that for some of these vegetables that might be too difficult to do raw, it’s a wonderful option to have them cooked.”

After the first week, I lost 2 pounds and my post-meal balloon belly had all but disappeared. After three months, I have an even stronger grasp on my problem foods. I still have bloating issues if I dine out, but at least I know my triggers.


For an updated list of high-and-low FODMAP foods, download Monash University’s app. It’s $7.99 at the Apple App Store and $9 on Google Play.

Other helpful resources can be found at (which receives funding from Nestle Health Science) and, a site run by a Boston-based dietitian by the same name.

If you’re looking for a guidebook with recipes, check out “Healthy Gut, Flat Stomach: The Fast and Easy Low-FODMAP Diet Plan” by Danielle Capalino ($17.95, Countryman Press).


How to introduce peanut-based foods to your baby

How the low-FODMAP diet helped me beat my bloat – Chicago Tribune – Chicago Tribune

88-Year-Old Fitness Instructor Has No Plans Of Slowing Down – CBS Philly

23-03-2017 11:48 am

March 23, 2017 9:46 AM

PHILADELPHIA (CBS) Many of us have that one friend who is always at the gym, or working on his or her fitness. But one Wisconsin woman is a true gym fanatic, and she is in her late 80s.

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Delores Steil is a fitness instructor at the YMCA in Beloit near the border of Illinois.

She has been teaching an hour-long class there for more than 27 years.

It is easy to call the 88-year-old an inspiration, but she says she does not think of herself as one.

I dont feel special, but my daughters do. They think its pretty great, Steil says.

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One of her students, Marjorie Hodgkins says, The first time we came we thought we were not going to get through it. She does not stop. She goes for a full hour. She is amazing.

Her students say they love her class. Steil says she has no plans to quit anytime soon.

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Questions persist over Kohli’s fitness – ESPN

23-03-2017 11:48 am

Virat Kohli didn’t train full tilt on Thursday, two days before the start of the series decider

Virat Kohli, who injured his right shoulder during the third Test in Ranchi, may have yet not recovered fully ahead of the fourth Test in Dharamsala.

Kohli hurt his shoulder while making a diving stop on the boundary on the first day in Ranchi. He spent the rest of Australia’s first innings off the field, but batted at his usual No. 4 slot and fielded in the second innings – though at slip even against the spinners rather than his usual station in the covers or midwicket.

He may have done so in an effort to minimise the need to throw, and on Thursday, two days before the start of the Dharamsala Test, Kohli only threw underarm during India’s fielding practice. He did not spend any time batting in the nets, and wore a sleeveless training jersey that revealed the taping around his right shoulder.

Kohli, of course, may only have been resting his shoulder in an effort to preserve it for the rigours of a Test match. He may yet bat in the nets on Friday. At this stage, nothing definite can be said about his participation in the fourth Test. If Kohli is ruled out, Ajinkya Rahane will most likely stand in as captain.

Meanwhile, it has also emerged that Mohammed Shami is a doubtful starter for the decider. Shami bowled for close to half an hour at the HPCA Stadium nets on Thursday. While India’s team management is monitoring the progress of his recovery from injuries to his right leg which have kept him out of international cricket since the third Test against England in Mohali, it it felt he may not be ready yet for the rigours of long-form cricket.

He isn’t officially part of India’s squad, but has been travelling and training with them since the second Test in Bengaluru, and has also played two 50-over games for Bengal in the Vijay Hazare Trophy.

“Bowling in a 50-over game is one thing, but five-day cricket is a different ball game,” a BCCI official in the know said. “At the moment, he looks doubtful, but we will see and take a call, but presently he hasn’t been named in the squad.”*

Shami bowled alongside Umesh Yadav in the seamers’ net before Bhuvneshwar Kumar and Ishant Sharma took their places. Depending on Shami’s fitness, all four could be in contention for starting places in Dharamsala, where the weather tends to assist swing and early-morning seam.

The pitch itself retained a sprinkling of grass on Thursday, though not an extravagant amount. Before the start of India’s training session, both Kohli and coach Anil Kumble spent around ten minutes having a close look at it in the company of Daljit Singh, who heads the BCCI’s grounds and pitches committee.

*15.15GMT, March 23: The article was updated with the latest on Mohammed Shami.

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Questions persist over Kohli’s fitness – ESPN