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Vegetarian Diet And PCOS – PCOS Nutrition Center

Nov, 13th 2018 12:44 am, Article Recommended by Dr. J. Smith

You are diagnosed with PCOS and hear you have trouble metabolizing carbohydrates and need more protein. Youre vegetarian so youre wondering how thats even possible. Although you may like protein, your body is constantly asking for carbs. So whats a girl to do in this carb friendly society? How can you incorporate protein into your vegetarian diet?

First lets discuss the importance of protein. Most women with PCOS have insulin resistance, which is a result of higher levels of androgens in the body. Insulin resistance means although your body is asking and craving for carbs, once you ingest them, it increases those cravings rather than satisfying them.

The amount of carbs per meal you are able to metabolize is variable depending on your level of insulin resistance. Eating more protein and healthy fats, with less emphasis on carbohydrates will assist with fewer cravings, improved energy and ultimately an easier time with weight management. If you are an ovo-lacto vegetarian, getting enough protein isnt as big of a challenge as vegan diets.

Greek Yogurt. Having a cup of plain Greek yogurt with 1/2 cup fruit and 2 to 3 tablespoons of sliced almonds packs almost 30 grams of protein for a healthy meal or snack.

Eggs. Eggs contain the highest quality protein there is since the amino acid profile is impeccable. Concerned about cholesterol? New research shows cholesterol in eggs does not increase your cholesterol levels. The yolks contain choline, which actually lowers stress in the body, as well as lutein and zeaxanthin which help with healthy eyes, so eating a few eggs a day helps your health bank. Two eggs provide 15 grams of protein and are an easy protein source for any meal. Enjoy hard-boiled ones for a portable and healthy snack.

Cottage or Ricotta cheese. Both cottage and ricotta cheese are easy vehicles for protein and can be dressed up with sweetness by adding fruit, nuts, and cinnamon, or savory when topped with tomato, cucumber and avocado. They both have approximately 28 grams of protein per cup.

Cheese. One of the most vilified foods around, cheese is a great source of protein and calcium. Cheeses that come from grass-fed or European cows contain higher levels of omega 3 fats, which are anti-inflammatory. A snack of 2 ounces of cheese packs 15 grams of protein to add to your protein bank account.

Nuts and seeds. Nuts and seeds are versatile and provide 7 to 8 grams of protein per 2 tablespoons. Have as a snack with fruit, or add to salads, yogurt, and veggies to add extra protein, fiber, healthy fats, and nutrients. Current research shows that there is an inverse relationship between nuts and weight: those who consume nuts on a regular basis weigh less since they are more satisfied and have higher levels of fiber in their diets.

Nut butters. Dont just settle for peanut butter. Now theres almond, cashew, pecan, sunflower and a few others. They all have different tastes and provide flavor, and satisfaction as well as 7 to 8 grams of protein per 2 tablespoons. Stick to the natural for the healthiest fat and have with a square or two of dark chocolate for a treat.

Beans and Lentils. Beans and lentils have approximately 15 grams of protein per cup, along with almost half the recommended amount of fiber per day. Beans also contain approximately 40 grams of carbohydrates per cup so if you are watching your carbs this is something to take into account at a meal.

Protein Powder. If all else fails, having a smoothie can be a good option with protein powder. Looking at the integrity of the protein powder is essential: i.e. how many ingredients, it contains what is the source of the protein, etc. I recommend ones with protein coming from whey, pea, and hemp that have minimal ingredients, and no sweeteners or extra fillers in them.

Mix and match your protein sources to satisfy not only your taste buds, but quell hunger, help cravings, and assist with blood sugar balance. A little protein goes a long way towards helping your metabolism and insulin resistance besides assisting with mood, energy and sleep; key essentials to every woman with PCOS.

Susan Dopart, MS, RD, CDE is a Los Angeles based dietitian in private practice and is the author of A Recipe for Life by the Doctors Dietitian, Healthy You, Healthy Baby: A Mothers Guide to Gestational Diabetes, and A Healthy Bakers Dozen: Gluten-free, Low Carb Cookies. You can connect with her at

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Vegetarian Diet And PCOS – PCOS Nutrition Center

The Different Kinds of Vegetarians – dummies

Nov, 13th 2018 12:44 am, Article Recommended by Dr. J. Smith

There are different kinds of vegetarians, depending on what they eat. The definition of a vegetarian thats most widely accepted by fellow vegetarians is a person who eats no meat, fish, or poultry. A vegetarian consistently avoids all flesh foods, as well as byproducts of meat, fish, and poultry.

Of course, vegetarian diets vary in the extent to which they exclude animal products:

Semi-vegetarian: Someone whos cutting back on his or her intake of meat, in general. A pollo vegetarian avoids red meat and fish but eats chicken. A pesco pollo vegetarian avoids red meat but eats chicken and fish.

These terms stretch the true definition of a vegetarian, and only the term semi-vegetarian is actually used with much frequency.

Lacto ovo vegetarian: A lacto ovo vegetarian diet excludes meat, fish, and poultry but includes dairy products and eggs. Most vegetarians in the U.S., Canada, and Western Europe fall into this category. Lacto ovo vegetarians eat such foods as cheese, ice cream, yogurt, milk, and eggs, as well as foods made with these ingredients.

Lacto vegetarian: A lacto vegetarian diet excludes meat, fish, and poultry, as well as eggs and any foods containing eggs. A lacto vegetarian would, however, eat dairy products such as milk, yogurt, and cheese.

Vegan: Technically, the term vegan refers to more than just the diet alone. A vegan is a vegetarian who avoids eating or using all animal products, including meat, fish, poultry, eggs, dairy products, any foods containing by-products of these ingredients, wool, silk, leather, and any nonfood items made with animal byproducts. Some vegans avoid honey.

One adaptation of a vegetarian diet is a raw foods diet, in which adherents eat a diet that consists primarily of uncooked foods. The fruitarian diet consists only of fruits; vegetables botanically classified as fruits, such as tomatoes, eggplant, zucchini, and avocados; and seeds and nuts.

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The Different Kinds of Vegetarians – dummies

Vegan Meal Delivery Service – Healthy Diet | Fresh n’ Lean

Nov, 13th 2018 12:44 am, Article Recommended by Dr. J. Smith

Vegan Meal Delivery, Powered By Plants!Delicious vegan dishes, prepared fresh, and ready to heat and eat.

Put your vegan meal prep on autopilot! With our vegan meal delivery service, you get wholesome, organic, and perfectly portioned meals delivered to your home. Our vegan chefs and nutritionists know exactly what your body needs on a plant-based diet and our meals are designed to give you all the essential nutrients you need to perform at your best. We pack every meal with powerful superfoods that keep you energized throughout the day.

Adopting a veggie or vegan diet has a whole host of potential benefits for your health and the environment, but it does come with its challenges. Learning new recipes, re-reading ingredients lists, triple checking with the waiting staff that your meal is actually vegan All multiple layers of stress to add to your already jam-packed schedule. Here at Fresh n Lean, our goal is to take the hassle out of going plant-based. Sit back, relax and let us do the hard work for you.

Vegan and vegetarian diets can be super healthy, but thats not always the case. Many people fall into the pitfalls of opting for easy vegan meals loading up on processed foods and unhealthy meat replacements. In our vegan meal delivery plan, we pride ourselves on only using whole, natural foods. No artificial flavors, preservatives or fillers in sight.

No more settling for the same old vegan staples bland tofu, pasta, rice, and processed meat alternatives. Our weekly vegan menu is designed to be as varied as possible not just to keep your tastebuds tantalized, but also to make sure you get a wide range of important micronutrients. Fresh fruits, organic veg, ancient grains, protein-packed legumes, herbs, spices and beyond.

We source our ingredients sustainably and locally to support small businesses and cut our carbon footprint, but our dishes are inspired by cuisines from across the globe. Each week, our professional chefs craft a varied plant-based menu that includes Asian-inspired, South American, Continental, and Mediterranean classics (all given an all-natural, healthy, vegan spin).

For our vegan and vegetarian meal delivery service, we source organic, whole foods, prepare them into delicious, meat-free, plant-based meals, and deliver them straight to your doorstep. Whether its at home or at the office, you get to eat fresh, mouth-watering meals without the hassle of grocery shopping, food preparation, and cooking. It doesnt get much easier than that!

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Vegan Meal Delivery Service – Healthy Diet | Fresh n’ Lean

Vegetarian Food Pyramid – Food Guide for Vegetarians

Nov, 13th 2018 12:44 am, Article Recommended by Dr. J. Smith

Vegetarian Food Pyramid Live Longer

According to different data around the world, vegetarians have the lowest rates of chronic diseases and the highest adult life expectancy. This is very good news and perhaps these facts will make you consider switching to a vegetarian diet.

You might wonder how you can produce delicious flavors without meat. If you use different spices, herbs, vegetable oils and cheese you might be amazed with the results. With the right combination, you can create very tasty meals. The main concern with a vegetarian diet is to get enough of all the essential nutrients that your body needs. By combining a variety of grains and vegetables, you can ensure a diet rich in nutrients with all the nine essential amino acids in adequate amounts. But before changing your diet, please consult your doctor.

The Oldways Preservation and Exchange Trust has come up with a vegetarian food pyramid called the Traditional Healthy Vegetarian Diet Pyramid, see graphics below.

The guidelines below will give you an idea on how to obtain all necessary nutrients when switching to a vegetarian diet.

The Vegetarian Diet Pyramid is divided into 7 mini-pyramids and you should make sure that you eat a variety of foods from these 7 mini-pyramids. To make it easier, we have a list below on different types of food that you can choose from.

Several servings a day:

1. Fruits and Vegetables Grapes, Raisins, Pears, Avocados, Oranges, Melon, Apples, Bananas, Plums, Cherries, Mushrooms, Tomatoes, Kale, Broccoli, Collards, Sweet Potatoes, Peppers, Asparagus, Cucumber, Potatoes, Onions, Carrots, Cabbage, Squash, Leeks, Eggplant, Celery, Lettuce

2. Whole Grains Oats, Wheat, Rice, Buckwheat, Flax, Bulgur, Quinoa, Amaranth, Seitan, Millet, Barley, Whole Grain Bread, Rye, Pita, Tortilla, Rice Cakes, Couscous, Noodles, Kasha, Pasta, Corn

3. Legumes and BeansSoy, Red Bean, Lentil, Kidney Bean, Tempeh, Tofu, Black-Eyed Pea, Dried Pea, Soy Flour, Textured Vegetable Protein, Navy Bean, Miso, Pinto Bean, Split Pea, Lima Bean, Chick Pea, Black Bean

Daily servings of:

4. Nuts and Seeds Pine, Walnut, Pistachio, Brazil, Pecan, Almond, Sesame, Cashew, Pumpkin, Hazelnut, Macadamia, Peanuts, Peanut Butter, Almonds, Pistachios, Pine Nuts, Walnuts, Pumpkin Seeds, Sesame Seeds

5. Egg Whites, Soy Milks and Dairy Eggs whites, Soy Milk, Cheese, Yogurt

6. Plant Oils Corn, Canola, Avocado, Olive, Soybean, Safflower, Peanut

Once a week:

7. Sweets Pie, Custard, Ice Cream, Cake, Cookies

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Vegetarian Food Pyramid – Food Guide for Vegetarians

How Your Body Transforms On A Vegan Diet

Nov, 13th 2018 12:44 am, Article Recommended by Dr. J. Smith

Looking at 8 clinical trials and a dozen of other studies on vegans we take a look through time at what changes you can expect and when as well as some hurdles and myths. Part 2:–L9tDk- Links and Sources - – @micthevegan

My Whole Food Vegan Video:…

Milk and Hormone Manipulation:…

Inflammation Response After Egg and Sausage Meal:…

Beyonce Diet Gas Article:…

Increase Bean Consumption Symptoms Study:…

Discomfort Stopped after 24-48 hours study:…

Legumes and Survival:…

Vegan Gut Type:…

Enterotypes and Foods:…

Vegan Gut / TMAO Study:…

Vegans More Regular Poopers Oxford Study:…

3 Week Artery Clearing Dietary Trial:…

Vegan Protein Levels Are Higher Study:…

12 Weeks Diabetics Gone Vegan Trial:…

14 Week Obesity Weight Loss Vegan Study:

16 Week Vegan Migraines Study:https://thejournalofheadacheandpain.s…

16 Week Office Worksite Study:…

22 Week Vegan Diabetes Trial:…

22 Week Workplace Vegan Trial – Productivity, etc.:…

24 Week Vegan Keto Dietary Trial:…

Vegans 16% less cancer:

Vegan Less Mortality:…

Vegan Diabetes:…

Vegans 10% less Hypothyroidism:…

Vegan 63% less Hypertension:…

Vegan Less Heart Disease:…

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How Your Body Transforms On A Vegan Diet

Paleo Vegan Diet Foods List – Paleo Vegan Diet

Nov, 13th 2018 12:44 am, Article Recommended by Dr. J. Smith

Perhaps you are wondering whyabstaining fromgrains, legumes, meats, and certain types of other foods mattersinthe modernage of pharmaceuticals and Western Medicine. However,according to the researchthat the Paleo Vegan Diet is based on, many of these foods are culpable in the processes of inflammation. Removing these specific foods from the diet has resulted in reports of weight-loss, reducing allergies, increasing energy, and mitigating symptoms of other metabolic and autoimmune diseases. The following is aComplete Paleo Vegan Diet Foods List which includes Fruits and Berries, Vegetables, Nuts and Seeds, Roots and Tubers, Sweeteners, and Allowed Alcohol on the Paleo Vegan Diet.

People on the Paleo Vegan Dietshould consume about one to three helpings of fruit a day.If its difficultfor you to get regularservings of fruits and vegetables during the day, considering preparing green juice in the mornings using Paleo Vegan Diet Approvedfruits and vegetables.

Nearly all vegetables are allowed in the Paleo Vegan Dietexcept for legumes and beans. Vegetables Include:

Nearly all nutsare allowed in the Paleo Vegan Dietexcept for peanuts which are technically not nuts, but legumes. Though nuts and seeds are high in carbohydrates and fat, they are also a good source of protein in a Paleo Vegan Diet. Nuts and SeedsInclude:

All roots and tubersare allowed in the Paleo Vegan Diet and offer a good source of resistant starch and fiber. Paleo Vegan Roots and Tubers include:

Condiments like mustard, ketchup, and dressingsdiffer from one product to the next, so be to sure to carefully read the ingredients labels. There are Olive Oil and Vinegar dressings whose first ingredient is soybean oil, sobe aware of that when choosing condiments for the Paleo Vegan Diet.

Brown Rice Syrup, Corn Syrup, Powdered Corn Sugar, and other sweeteners derived from neolithic grains are not allowed on the Paleo Vegan Diet.

Most Alcohols like Beer and Most Hard Liquor, although Gluten-Free, are not allowed on the Paleo Vegan Diet. Alcohol that is allowed on the Paleo Vegan Diet must not be from Neolithic Grains or Legumes.

Download a copy of our printable Paleo Vegan Diet Foods List HERE.

Paleo Vegan Shopping List


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Paleo Vegan Diet Foods List – Paleo Vegan Diet

Glycemic Index VEGAN DIET

Nov, 13th 2018 12:44 am, Article Recommended by Dr. J. Smith

Search entire U.S. vegan food database: Enter any parts of food name then hit Return to search.

Or Choose a Vegan Food Category to BrowseDry Beans, Peas, Other Legumes, Nuts and SeedsLegumesNuts and Nut MixturesSeeds and Seed MixturesGrain ProductsYeast Breads, RollsQuick BreadsCakes, Cookies, Pies, PastriesCrackers and Salty SnacksPancakes, Waffles, Other Grain ProductsPastas, Cooked Cereals, RiceOther CerealsFruitsCitrus Fruits, JuicesDried FruitsOther FruitsNon-Citrus Juices and NectarsVegetablesWhite Potatoes and Starchy VegetablesDark Green VegetablesDeep Yellow VegetablesTomatoes and Tomato MixturesOther VegetablesOils and Salad DressingsFatsOilsSalad DressingsSugars, Sweets and BeveragesSugars and SweetsNonalcoholic BeveragesAlcoholic Beverages

The Glycemic Index (GI) is a measure of the glycemic effect of carbohydrate in a particular food compared to an equivalent amount of carbohydrate in a standard amount of glucose or white bread. The Glycemic Load (GL) of a serving of a specific food is simply the product of its GI (divided by 100) and the grams of carbohydrate from a single serving of that food. It is important to note that a food with a high GI may not always have a high GL. This can happen if the food has very little carbohydrate (for example, meat) or if the food is consumed in small quantities.

Foods with a high glycemic index release glucose quickly and cause a rapid rise in blood glucose. Foods with a low glycemic index release glucose slowly into the blood.

Dividing carbohydrates into simple and complex makes sense on a chemical level. But it doesn’t do much to explain what happens to different kinds of carbohydrates inside the body. For example, the starch in white bread and French-fried potatoes clearly qualifies as a complex carbohydrate. Yet the body converts this starch to blood sugar nearly as fast as it processes pure glucose. Fructose (fruit sugar) is a simple carbohydrate, but it has a minimal effect on blood sugar. A new system, called the glycemic index, aims to classify carbohydrates based on how quickly and how high they boost blood sugar compared to pure glucose. Foods with a high glycemic index, like white bread, cause rapid spikes in blood sugar. Foods with a low glycemic index, like whole oats, are digested more slowly, causing a lower and gentler change in blood sugar. Foods with a score of 70 or higher are defined as having a high glycemic index; those with a score of 55 or below have a low glycemic index.

Researchers have developed a way to classify foods that takes into account both the amount of carbohydrate in the food and the impact of that carbohydrate on blood sugar levels. This measure is called the glycemic load. A food’s glycemic load is determined by multiplying its glycemic index by the amount of carbohydrate it contains. For good health, choose foods that have a low or medium glycemic load, and limit foods that have a high glycemic load.

Vegan diet or veganism is a type of vegetarian diet that excludes meat, eggs, dairy products and all other animal-derived ingredients. Vegan diet can meet all the recommendations for nutrients. The key is to consume a variety of foods and the right amount of foods to meet your calorie needs. Nutrients that veganists may need to focus on include protein, iron, calcium, zinc, and vitamin B12.

For the convenience of veganists who are interested in glycemic index of foods, DietGrail provides the only online searchable food database that focuses exclusively on the vegan diet. This vegan food database has the most complete listings of glycemic index as well as glycemic load values of vegan foods: over 1,000 glycemic index and glycemic load ratings of most common food items.

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Glycemic Index VEGAN DIET

Weight Management Center | Wake Forest Baptist Health

Nov, 10th 2018 2:46 am, Article Recommended by Dr. J. Smith

Obesity is about more than extra pounds. It’s a complex medical problem that requires a serious treatment plan.

The Wake Forest Baptist Health Weight Management Center, a service of NC Baptist Hospital, is among a handful of weight loss clinics nationwide to offer comprehensive medical weight loss and surgical weight loss programs in one location.

Facilities in Winston-Salem and Greensboro allow patients to make the most informed decision when choosing a weight loss option, and engage a dedicated team of dietitians, fitness specialists, health behaviorists and doctors for optimal success.

Our weight loss surgery program has been recognized as an accredited Surgery Center of Excellence by the American Society of Metabolic and Bariatric Surgery. Our bariatric surgeons are some of the most highly regarded in the field and perform the following surgeries:

We also offer Medical Weight Management, which includes two tailored programs that help patients make key lifestyle changes that lead to weight loss and improved overall health. These program options include:

If you need to lose weight, you know there is no easy, one-size-fits-all approach to successful weight loss. That’s because everyone struggles with weight for different reasons.

At the Weight Management Center, we start with people, not pre-written diet and exercise plans. Whether you choose weight loss surgery or our medical weight management program, our expert team of bariatric surgeons and weight loss specialists tailor the programs to your needs with customized nutrition plans, exercise development and counseling.

Your weight management team is available for lifelong support.

The Weight Management Center offers full-service weight loss clinics that prioritizes our patients’ experience and convenience. Getting the help and support you need should not add to your struggle. We make it easy. Our weight loss clinics offer:

Every member of our team has experience and special training in the clinical management of obesity. From our bariatric surgeons and nurses to our weight loss specialists, nutritionists and therapists, every staff member has an important role to create personalized treatment plans and deliver compassionate care.

Our weight loss specialists are led by Dr. Jamy Ard with our Medical Weight Management program and Dr. Fuzz Fernandez, a bariatric surgeon, from our Weight Loss Surgery program.

Weight Management Center | Wake Forest Baptist Health

Fit For Performance Powered by P3 (Performance Triad …

Nov, 10th 2018 2:46 am, Article Recommended by Dr. J. Smith

Forinformation, or to make an appointment, please call Clinical Nutrition Servicesat your local Medical Treatment Facility.




Ft. Leavenworth, KS – Munson AHC



*Adult Army beneficiaries interested in FFP may contact the local Nutrition Care Division for space availability and potential participation.

Through a series of sessions, Soldiers will receive group and/or individual counseling.Fit For Performance concentrates on 4 key areas that are essential forlong-term weight loss success and these include: sleep, activity, nutrition, and mindfulness.

Soldiers remaining onFit For Performancecan expect a holistic approach to weight counseling with tips on meal planning, mindful eating, performance nutrition and the psychology of weight loss.

Upon completion of the mandatory nutrition counseling class (Session 1), a Soldier can choose to continue with Fit For Performance (the recommended best practice approach for optimum weight loss success) or select from other weight loss options as outlined in AR 600-9 and TG 358.

TG 358 Army Weight Management Guide (APHC)

Being a Soldier means being physically able and healthy enough to perform your duties. TG 358 is designed to help Soldiers meet the Army body composition standardsper AR 600-9.The Army Body Composition Program (ABCP)states that as part of the Soldier Action Plan, a Soldier is requiredto read the TG 358 and “meet wtih a dietitian or health care provider within 30 days of enrollment in the ABCP.”

The current version of AR 600-9 states:

“As a part of the Soldier Action Plan, Soldiers mustcomplete the Army MOVE!23 interactive questionnaire(, review the survey results, and record their retrieval code. Theretrieval code is to be recorded in the event the Soldiers choose to review theresults with a dietitian or health care provider during a nutrition counselingappointment.”

However, the Army MOVE!23 questionnaire is no longerbeing utilized and has not been replaced.A revision to AR 600-9 will be published soon and will not include thatrequirement. The retrieval code is notneeded to provide to the dietitian as the regulation now states.

Government Resources Weight Management

Provides up-to-date, science-based information on weight control, obesity, physical activity, and related nutritional issues; includes a section on commonly asked questions concerning weight management.

USDASuper Tracker Provides information for adults on how to personalize a daily food and activity plan to help you lose weight. Helps you analyze what you eat and create healthy plates which includes incorporating a variety of colorful fruits and vegetables to your meals and snacks.

CDCOverweight and Obesity Statistics

Centers for Disease Control and Prevention provides data and statistics on Adult and Childhood obesity and U.S. obesity trends;also provides information on various surveillance systems.


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Fit For Performance Powered by P3 (Performance Triad …

Weight Management – The Group

Nov, 10th 2018 2:46 am, Article Recommended by Dr. J. Smith

Weight Management at The Group is designed to help you become the healthiest version of yourself.

Together, our team of professionals address behavioral issues, the nutritional aspects of weight management, and your activity and exercise habits. We individualize your plan for you, establishing smart goals, emphasizing baby steps, and motivating our patients to move forward!

Weight Management at The Group is the most comprehensive program you can join, and wed love to tell you more about it. Join us every Wednesday at 5:30 p.m. You can sit in on our support group session, interact with people in the program, and get free educational information. If you like what you hear, you can schedule a private consultation with our team to get started!

During our informational session, we will explain next steps to get started including telling you more about our formal consultation* process.

Cant make our Wednesday night support group and information session?

You can still schedule a private consultation* and well give you all the information you need and begin pre-screening.

Opening may vary by team member.

*Consultations are billed to your insurance. Coverage may vary by insurance provider.

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Weight Management – The Group