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‘The Biggest Loser’ is back on TV. Get ready for ramped-up fat-shaming and dangerous diets. –

Jan, 28th 2020 7:48 am, Article Recommended by Dr. J. Smith

There was a time in the mid-2000s when I was a huge fan of "The Biggest Loser" (no pun intended), a weight loss competition show that aired on NBC for 17 seasons from 2004 to 2016. I wasn't alone: Throughout its run, the show, which featured teams competing to lose the largest percentage of their original weight under the guidance of a seemingly sadistic personal trainer, brought in 5 million to 10 million viewers an episode.

When I was watching the show, I was unsurprisingly as consumed with losing weight as the contestants were: I did everything you saw on the show, from keeping a meticulous food and exercise journal to counting Weight Watchers points to obsessively weighing myself throughout the day. I also hid diet pills in my sock drawer, I went on "cleanses," and I misused laxatives to prevent myself from absorbing calories properly. Some days, I wouldn't eat at all eventually collapsing into bed lightheaded and deeply proud of myself.

And the whole time, I'd be watching "The Biggest Loser" for the sweet validation that everything I was doing to my body much of which was dangerous was for my own good. I, like so many others, believed that my weight "problem" was about my weakness, my lack of self-control, my failure.

I eventually let go of my obsession with becoming thin, and NBC seemingly let go of "The Biggest Loser" when it faded out without ceremony after its final season in February 2016. But now NBCUniversal (the parent company of NBC News) has revived the show on the USA Network this month as "a new holistic, 360-degree look at wellness."

Perhaps NBCUniversal executives hope that we've all forgotten that the show's "weight loss program" doesn't work in the long term: The majority of contestants gain the weight back and ruin their metabolisms. Or maybe the executives who approved its return to our airwaves think we don't care about the litany of former contestants' testimonies detailing the verbal abuse, eating disorders, mental illness and drug abuse that they experience on or after the show.

Ryan C. Benson, the show's first winner, warned about the dangerous fasting and dehydration he experienced while on the show, "to the point that he was urinating blood." Season Two's Lezlye Mendonca reported that contestants would use "amphetamines, water pills, diuretics, and throw up in the bathroom." Former trainer Jillian Michaels who most recently made headlines for concern-trolling Lizzo admitted that she gave her team caffeine pills to give them "more energy" to exercise. (Michaels, who was among the worst offenders among the trainers, seemingly took particular joy in berating the contestants, saying things like "it's fun watching other people suffer like that" a quote NBC thought was so great that it put it in that season's promo.)

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Joelle Gwynn from the 2008 "Couples" season reported that the show's doctor gave her "yellow and black pills" which, according to the New York Post, she later found out were most likely ephedra, a weight loss supplement banned by the Food and Drug Administration in 2004 after it killed over 150 people to help her lose weight (he denied it) and that trainer Bob Harper (the host of the USA Network reboot) encouraged contestants to consume fewer calories than the doctors deemed safe and that he even supported vomiting.

One of the most outspoken former contestants has been Kai Hibbard, the second-place winner on the third season, in 2006. A year after her season ended, she would become one of the show's biggest critics, eventually calling her participation "the biggest mistake of my life."

I spoke with Hibbard, who is now a social worker and activist and the author of "Losing It: A Fictional Reimagining of My Time on Weight Loss Reality TV." She said, "I had hoped with all the studies, all the other contestants who have spoken out I thought it was enough to kill" the show.

"When I joined the show, I was like most other people: I was spoon-fed this myth my entire life that being thin meant you were healthier," Hibbard added. "Then I went through the whole process of the show and discovered the techniques they gave me to be thinner. I realized how sick, how physically ill they made me. That connection between thin and healthy was broken for me."

Hibbard said people still feel entitled to comment about her body, particularly because she's remained straight size because of a battle with lupus. "When people praise me for my body now, it's a reminder of how much size is not related to health, because right now I'm the sickest I've ever been," she said.

Dr. Lindo Bacon, author of "Health at Every Size: The Surprising Truth About Your Weight," told me: "The misinformation that the show gives about dieting is abhorrent. We know these tactics aren't successful to lose weight that will be maintained in the long term. All it is doing is helping people feel bad."

Unlike dieting, the negativity the show encourages about fat people does work. A 2012 study found that watching just one episode of "The Biggest Loser" exacerbated people's dislike of fat people and heightened viewers' belief that weight is controllable. Another study in 2013 also found that watching the show reinforced beliefs that weight gain is entirely in one's individual control thus the idea that fat people are to blame for not taking personal responsibility for their health.

"It's a myth that we have any data to support losing weight is going to be helpful," Bacon said.

Another 2013 study reviewed the literature on how dieting affects health indicators like cholesterol, blood pressure and blood glucose levels pretty much every area of concern that trolls purport to be so worried about when criticizing fat people. It showed that across all studies, virtually nothing improved with weight loss. The authors were unequivocal: "Weight, as we reviewed here, turns out to be an inadequate proxy for health outcomes."

While there's no proof that losing weight does anything for a fat person's health, we have plenty of evidence that anti-fat bias and weight discrimination compounded by shows like "The Biggest Loser" contribute to fat people being paid less, facing a higher risk for suicide and depression and receiving terrible medical care.

If people like former trainer Jillian Michaels really care so much about fat people's health and well-being, perhaps they should start by attacking anti-fat bias, rather than attacking fat people.

As a fat person, you're bombarded with messages that you are something to be fixed, rather than someone to be loved and accepted. "These outside messages are telling you that you would be treated better if you changed yourself," Bacon said. "No matter how much we hear this, the problem is not you. It's our culture."

In the new trailer, a contestant says: "I'm hoping to gain confidence. I'm hoping to gain self-love." Those words broke my heart, because I know exactly how he feels. Diet culture and shows like "The Biggest Loser" thrive on the lie that fat people are unhappy, unhealthy and unmotivated; there is no space in "The Biggest Loser" for a happy fat person. But we don't have to live like that.

Despite everything she's been through, Hibbard is optimistic. "When I went on the show, I wanted to change myself to fit into a society that told me I was wrong. At this point in my life, I want to change society," she said.

I'm hopeful, too, because now, for every executive who greenlights a show like " The Biggest Loser," there are people like Hibbard, Bacon and me insisting that fat people are worth more than just a number on a scale.

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'The Biggest Loser' is back on TV. Get ready for ramped-up fat-shaming and dangerous diets. -

Food as Medicine: Finding relief to chronic and mental health conditions – WMTV

Jan, 28th 2020 7:48 am, Article Recommended by Dr. J. Smith

MADISON, Wis. (WMTV) What we put in our bodies plays a significant role in our well-being and it may be fueling some chronic problems.

Numbers from the Center for Disease Control and Prevention show 90 percent of the nation's $3.5 trillion in annual health care costs are for people with chronic and mental health conditions. So, when it comes to health and wellness, it's more than just vanity.

Vanessa Teff is a nutritional consultant says there are several reasons people are looking to change their diet.

"Digestion is number one," said Teff. "Hormonal issues is number two. We have a lot of kids, so they usually come in because they have a lot of skin stuff."

She also says depression and anxiety rank near the top for reasons why people are looking for help with their diets.

Based on health history and diagnostics at her clinic, she strives to get an idea of why issues are happening in the body. She said it could be a person is not getting enough of certain foods, but also not enough of the right combination for the person's microbiome.

Nic Schilling is one of Teff's clients. He went searching for help a little over a year ago after he was battling a number of GI-issues. Schilling was working out five to six days a week, but he said his diet was far from perfect.

"We all know what we're supposed to do, but it's more fun to play and eat whatever," admitted Schilling.

He said he thought since he spent at least five days a week in the gym, he could eat what ever he wanted. Some of his favorites to indulge in included ice cream, Funyuns, and drinking alcohol. He had also tried a number of fad diets, but only found short-term success.

"The big thing for me was creating a lifestyle," said Schilling.

When Schilling consulted with Teff, she didn't immediately strip things out of his diet. Instead, she added things like pickled ginger in the morning, a yeast supplement before lunch, and 800 grams a day of fruits and veggies.

"My pantry is not fancy," said Schilling. "I have chips and snacks in there and I'll work them into my day because I like them."

In just three months time, Schilling said many of his GI-issues started going away. He was hitting personal records in the gym, sleeping better, and noticed his overall well being improved.

"I'm buying less supplements and eating real food," said Schilling.

Through consulting with Teff, Schilling started counting his macros. It is where he has a set amount of carbs, fats, and proteins allotted for each day. He then weighs his food and tracks it all on an app on his phone.

"Just focusing on the right nutrition has been quite earth shattering," said Schilling.

When other diets didn't worked, he said this is the first one where he's really noticed long term success. Schilling said if you want to take your health and well being serious, don't do it on your own.

"My biggest suggestion, work with a coach. Figure out someone who can help you out with your diet or a program and that will help you be accountable," said Schilling.

Counting macros may seem intense for some, Schilling said it is something he doesn't even think twice about anymore.

"It was certainly a practice when I started a year ago. It drove me crazy and was certainly tough," said Schilling. "But, anything worth doing is worth making it into a habit."

Teff agreed and said this is not a program that works for everyone. While nutrition is the foundation that she starts with, she said there are a number of things to take into consideration including:

"What are people doing all day long?""What's there lifestyle like?"What are they surrounded by to get that shift?"

"Because with that busy mom, you want - if she can - you want to step back and breathe," said Teff. "Just give her 'her time.' She doesn't need more supplements and herbs."

If you're looking to make some lifestyle changes, Teff suggest starting with adding water and veggies to your diet. She said by adding healthy items in before trying to cut something will increase your chances of being successful in implementing a lifestyle change.

"When we take something out, we always feel like we're at a disadvantage and we're missing something," said Teff.

UW-Madison research to heal from within - all by what we eat

Tucked inside of a lab room in Babcock Hall on UW-Madison's campus, Dr. Bradley Bolling, an assistant professor of food science, and a team of researchers and students are working to learn what is in food. Different graphs show the chemical properties which then helps researchers understand the foods impact on health.

"In our lab we are studying specifically nuts, berries, vegetables, and dairy products and how their components can inhibit inflammation which is related to a number of many chronic diseases," said Dr. Bolling.

Over the past two years, Dr. Bolling and his team have published studies about how eating yogurt can prevent inflammation in women who eat it over a period of 9 weeks. Their findings show, what he calls, a modest benefit.

Another study on aronia berries and their anti-inflammatory properties just wrapped up this past year.

"Those were experimenter conducted primarily in mice that had inflammation in their gut," described Dr. Bolling. "We see that the aronia berry consumption decreased that inflammation that results in the gut."

Using food for healing is growing in interest. Dr. Bolling said there's been an increased interest among students at UW-Madison and by the creation of new food products on the market. While the market is flooded with food labels and new headlines that make these claims, he said this is process that moves quite slowly.

"To build information, to really make a dietary recommendation takes years and hundreds of thousands of human participants in studies," said Dr. Bolling. "The work that you see popping up in headlines tends to be sometimes animal studies or chemical-based studies which are promising, but maybe haven't been as well justified b corresponding human studies."

He also warns consumers to beware of marking labels on food products and encourages consumers to do their own research to see where the study maybe in the process. Dr. Bolling recommends reviewing this this link from the FDA on Health Claims in Food Labeling.

In the future though, Dr. Bolling believes studying the healing properties of food is going to lead to specific heath recommendations, rather than making broad scale recommendations.

Below are links to some of the recent research being done at UW-Madison:

Dairy Foods and Dairy Fats: New Perspectives on Pathways Implicated in Cardiometabolic HealthAronia Berry Supplementation Mitigates Inflammation in T Cell Transfer-Induced Colitis by Decreasing Oxidative Stress.Dietary Prevention of Colitis by Aronia Berry is Mediated Through Increased Th17 and TregPremeal Low-Fat Yogurt Consumption Reduces Postprandial Inflammation and Markers of Endotoxin Exposure in Healthy Premenopausal Women in a Randomized Controlled TrialhereLow-fat yogurt consumption reduces biomarkers of chronic inflammation and inhibits markers of endotoxin exposure in healthy premenopausal women: a randomised controlled trial

As always, before you make any lifestyle changes, be sure to talk with your doctor or nutritionist.

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Food as Medicine: Finding relief to chronic and mental health conditions - WMTV

Wavering on your New Year’s resolution to lose weight? Here are 4 dieting dos and don’ts – WXYZ

Jan, 28th 2020 7:48 am, Article Recommended by Dr. J. Smith

PLYMOUTH, Mich. (WXYZ) If youre starting to waver on your New Years resolution, youre not alone especially when it comes to dieting.

Blue Cross Blue Shield of Michigan estimates 80 percent of people whose goal is to lose weight or get fit in 2020 will give up by February!

Dont be part of that statistic. Here's some help.

I met up with Registered Dietitian Grace Derocha from Blue Cross Blue Shield of Michigan for her top four diet Dos and Donts.

Number one, dont crash diet.

Its hard to do long-term. And then what do you do after that? Derocha said, adding that 97 percent of people who crash diet or do a fad diet or practice yo-yo dieting eventually gain the weight back.

And then within three years, their weight can even be more!


Because what theyve done is they havent made it a lifestyle choice, she explained.

You have to make eating healthier part of your daily routine and not something temporary.

Her second pointer?

Do avoid foods with added sugar.

Things you dont realize like ketchup or baked beans or things that might seem healthy like a smoothie. There is some added sugar in that, said Derocha.

Her third piece of advice is dont overeat.

One of the most important things when were talking about weight loss goals is portion control. Watch those portions because those calories add up which can then keep the weight on, Derocha explained.

The fourth suggestion she shared is do set SMARTE goals.

Its an acronym. Its to be Specific. Make it Measurable. Keep yourself Accountable. Be Realistic. Have a Time frame. And then make it Enjoyable.

S-Specific M-MeasurableA-AccountableR-RealisticT-Time frameE-Enjoyable

If youre not having fun, then youre not going to want to do it, she smiled.

Bottom line is she really believes you need to be kind to yourself.

Bye, bye, self-loathing, she laughed.

Basically, if youve been focusing on how you look, change your mindset to focus on how you can be healthier. Your mind, body and spirit will thank you for it.

If youre one of those people who needs a specific diet plan to make part of your lifestyle, Derocha recommends the Mediterranean Diet because it incorporates all food groups and focuses on whole foods.

She likes to tell people to eat the rainbow, meaning focus on whole foods that make up the colors of the rainbow i.e. red peppers, juicy oranges, bananas, broccoli, blueberries. If your plate looks colorful, youre on the right track.

If you have a health and fitness plan thats working for you, please email Alicia Smith at with Living a Better Life in the subject line.

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Wavering on your New Year's resolution to lose weight? Here are 4 dieting dos and don'ts - WXYZ

’23 oz of walnuts’ daily may benefit heart and gut health – Medical News Today

Jan, 28th 2020 7:48 am, Article Recommended by Dr. J. Smith

A new trial suggests that people who eat walnuts every day may have better gut health and a lower risk of heart disease.

Nuts can be a great source of nutrients and a very healthful pick-me-up snack.

Walnuts, in particular, are high in protein, fat, and they are also a source of calcium and iron.

Given walnuts nutritional potential, some researchers have been looking at whether these nuts might actually help prevent specific health issues.

In 2019, researchers from Pennsylvania State University in State College found that individuals who replaced saturated fats with walnuts a source of unsaturated fats experienced cardiovascular benefits, particularly improvements in blood pressure.

The investigators explain that walnuts contain alpha-linolenic acid, which is a type of omega-3 fatty acid that is present in plants.

Following up from that research, the team which includes assistant research professor Kristina Petersen and Prof. Penny Kris-Etherton have recently conducted another study to find out more about walnuts benefits to health.

The new study whose findings appear in the Journal of Nutrition suggests that incorporating walnuts into a healthful diet may benefit the gut and thus lead to better heart health.

Theres a lot of work being done on gut health and how it affects overall health, notes Prof. Kris-Etherton.

So, in addition to looking at factors like lipids and lipoproteins, we wanted to look at gut health. We also wanted to see if changes in gut health with walnut consumption were related to improvements in risk factors for heart disease, she says.

The researchers conducted a randomized, controlled trial involving 42 participants with overweight or obesity aged 3065.

They wanted to see if and how adding walnuts to a persons diet might influence gut health.

To begin with, the research team asked the participants to follow a standard Western diet for 2 weeks.

Then, at the end of this period, the researchers randomly split the study participants into three groups. One group followed a diet that included whole walnuts, the second group ate a diet that included alpha-linolenic acid but in the same quantity that the walnuts would contain. The third group followed a walnut-free diet in which the researchers replaced alpha-linolenic acid with oleic acid.

The participants followed their assigned diet for 6 weeks and then switched diets until each person had followed all three eating plans.

The researchers collected fecal samples from all participants at the end of each diet regimen period. This allowed them to analyze any changes regarding the bacterial populations present in the gastrointestinal tract.

Prof. Kris-Etherton, Petersen, and their colleagues found that individuals who ate 3 ounces (oz) of walnuts as part of an otherwise healthful diet experienced improvements in heart health. The scientists say that these changes were likely mediated by improvements in gut health, as suggested by changes in gut bacteria.

The walnut diet enriched a number of gut bacteria that have been associated with health benefits in the past, explains Petersen.

One of those is Roseburia, which has been associated with protection of the gut lining, she adds. We also saw enrichment in Eubacteria eligens and Butyricicoccus.

The researchers explain that E. eligens has associations with a variety of different aspects of irregular blood pressure. They add that an increase in the population of this bacterium may thus suggest a lower cardiovascular risk.

They also note that an increase in Lachnospiraceae has links with lower blood pressure, total cholesterol, and bad cholesterol measurements.

The study did not find any significant associations between any changes in gut bacteria following the walnut-free diets and risk factors for heart disease.

Replacing your usual snack especially if its an unhealthful snack with walnuts is a small change you can make to improve your diet, notes Petersen.

Substantial evidence shows that small improvements in diet greatly benefit health. Eating 2 to 3 oz of walnuts a day as part of a healthful diet could be a good way to improve gut health and reduce the risk of heart disease.

Kristina Petersen

The authors of the current study explain that walnuts may bring different health benefits due to the variety of nutrients that they contain.

Co-author Regina Lamendella, who is an associate professor of Biology, emphasizes that [f]oods like whole walnuts provide a diverse array of substrates like fatty acids, fiber, and bioactive compounds for our gut microbiomes to feed on.

She continues, this can help generate beneficial metabolites and other products for our bodies.

Going forward, the research team wants to find out whether whole walnuts might influence other measurements that determine a persons health, too.

The study gives us clues that nuts may change gut health, and now were interested in expanding that and looking into how it may affect blood sugar levels, says Prof. Kris-Etherton.

Yet, while nutritious and healthful, do walnuts really have a significant impact on our well-being? The researchers who conducted this study suggest they might.

However, they do disclose that their trial received some funding from the California Walnut Commission, which represents the walnut growers of California. As other research suggests, studies funded by stakeholders often raise issues about trust among the general public.

Other researchers have also concluded that walnuts are optimal healthful foods. There are few reports of health risks associated with walnuts for people who do not have a nut allergy or gastrointestinal problems.

For now, the research into how much of a difference walnuts can make for a persons health continues.

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'23 oz of walnuts' daily may benefit heart and gut health - Medical News Today

The Dangers of Protein Overconsumption – One Green Planet

Jan, 28th 2020 7:48 am, Article Recommended by Dr. J. Smith

With all the recent boost in protein talk especially for those increasing protein consumption to build muscle mass or for increasing physical activity (think about those new years resolutions!) its probably also a great time to bring up the dangers of protein overconsumption.

While adequate protein intake is incredibly important for your overall health, too much protein can be just as upsetting to the flow of your body.

Alright, but, what exactly does protein overconsumption look like? How do you know if youre getting too much, too little, or the right amount? What can you look out for just in case you think youmay be overdoing your consumption just a bit?


To understand protein, its probably a good idea to start with macronutrients. There are three macronutrients including fat, protein, and carbohydrates. Basically, the big three that many nutritionists focus on when it comes to a balanced diet. All macronutrients can be found inalmostall food items and each has their own specific roles and functions in the body and supply us with calories or energy.

Protein is one of the three macronutrients and happens to be essential for building muscle mass. These building blocks are composed of amino acids, which are organic compounds made of carbon, hydrogen, nitrogen, oxygen or sulfur. When you consume protein found in ample amounts in the foods we eat its broken down to help fuel muscle mass, which helps metabolism. Per Jessica Crandall, a spokesperson for the Academy of Nutrition and Dietetics, protein also helps the immune system stay strong and it helps you stay full.

NOW Sports Nutrition Pea Protein/

While proper protein consumption based on your individual body design is a hugely important part of a well-balanced diet, overconsumption of protein can lead to dangerous side effects.

In these nutrition-crazed times, there is a slew of popular diets that advocate for a higher protein intake including Atkins, the Zone, the Paleo diet, and even the Keto diet which is known as a high-fat diet but also emphasizes increased consumption of protein, while reducing carbohydrates dramatically.

Why are all these diets telling you to eat, eat, and eat more of that good old protein?

As we learned above, protein is an essential part of a healthy diet [and] it helps to build and repair muscle, organs, and bones, while also proving to be helpful with reducing fat, losing weight, increasing satiety, and retaining muscle. All really, really good things!

So, with so many professionals telling you to eat more protein, is there actually too much protein?The short answer is yes.


Too much ofanythingis generally not a great thing. This is why I regularly mention well-balanced in my articles. When it comes to protein overconsumption, its actually somewhat difficult to eat toomuch if youre getting most of it from plant-based proteins such as legumes, nuts, and seeds.The problem arises if youre sourcing protein from animal-based products such as red meat, poultry, eggs, and dairy or if youre consuming extra protein supplements and powders on top of a well-balanced diet.

A 2013 study published in HINDAWI entitled Adverse Effects Associated with Protein Intake above the Recommended Dietary Allowance for Adultsconcluded that extra protein is not used efficiently by the body and may impose a metabolic burden on the bones, kidneys, and liver. On top of that, as referenced to earlier, high-protein/high-meat diets may also be associated with increased risk for coronary heart disease due to intakes of saturated fat and cholesterol or even cancer.


Wheres a good place to start when determining if youre consuming too much protein? Even though every human body is different from age, to weight, to physical activity, to diet, to physiologic design the government has outlined Dietary Reference Intake guidelines 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.

Alright, but most of us dont generally weigh our food before consuming, in fact, most of us dont even have a food scale at home, even if we wanted to.So, lets break this down a bit further. In reference to sedentary or non-active adults, you should focus on 56 grams per day for men and 46 grams per day for women. If youre more active, then youll need to adjust accordingly.

If youre looking to really get the perfect ratio for your body and your lifestyle, try using this incredibly detailed protein calculator by Very Well Fit!


It may be easy to identifywhattoo much protein looks like in a diet, but how in the world can you tell if yourebodyis getting too much of it? For those of us that dont have access to nutritionists or dietitians, learning the ins and outs of what protein overconsumption looks and feels like is a great way to keep tabs on that protein intake.

There are actually a handful of symptoms including intestinal discomfort, indigestion, exhaustion, nausea, irritability, and headaches. With that said, these are oftentimes things we experience on a weekly basis due to something bad we ate, stress, or other environmental factors. Therefore, here are some less obvious symptoms that may be telltale signs of protein overconsumption.


A little known fact about protein is thatexcessprotein is usually stored as fat, while the surplus of amino acids is excreted. In the beginning, a high-protein diet may lead to a bit of weight loss, but unfortunately, over time, especially if you consume too many calories while trying to increase your protein intake, that weight will return.


When it comes to constipation, it generally means youre not getting enough fiber in your diet. Diets that are rich in protein, generally also restrict carbohydrates as a balance, and therefore, restrict your fiber intake. Certain studies on high-protein diets have shown that more participants reported constipation. Luckily, theres a simple fix for this! First and foremost increase your fiber and water intake, track your bowel movements, and maybe back off the protein a bit until you smooth things out.


This one is an important symptom to look out for when practicing a high-protein diet. Overconsumption of protein may lead to dehydration, but dehydration will absolutely lead to more unpleasant side effects such as nausea, dizziness, rapid breathing and heartbeat, fatigue, and even fainting.

How does it work?

In an athlete-based study conducted in 2002, it was found that as protein intake increased, hydration levels decreased. This may have something to do with the fact that your body flushes out excess nitrogen with fluids and water [which] can leave you dehydrated even though you may not feel more thirsty than usual.


Alright, this may be a weird one, but its definitely a true one! In fact, the whole bad breath myth has been linked to the keto diet as well and scientists have found the connection may have to do with increased protein consumption in conjunction with reduced carbohydrate intake.Researchers believe this may be part of the metabolic state called ketosis, which produces chemicals that give off an unpleasant fruity smell.

Unfortunately, theres not a whole lot you can do to counteract this effect, as its a natural side-effect of ketosis. With that said, its recommended to double your water intake, brush your teeth more often, and chew gum to counter some of this effect.


When it comes to the relationship between cancer and a high protein diet, its all about thetypeof protein youre consuming.

For those practicing a high-protein diet thats sourced from red meat, youll find not only a higher risk of cancer, but also an increased risk of [other] various health issues. For instance, eating more red and/or processed meat is associated with colorectal, breast, and prostate cancer.

Therefore, whileoverconsumptionof protein doesnt necessarily lead to cancer, choosing the righttypesof protein can help decrease these risks.

Maple Glazed Brussels Sprouts with Quinoa Risotto/One Green Planet

Alright, so weve talked about everything under the moon when it comes to protein overconsumption. What about getting appropriate amounts of protein from the plant-based foods we eat? If you take supplements and protein powders out of the equation, what foods should we be eating to get those daily doses without overdoing it? Here are a few high-protein, plant-based sources of protein that are great to integrate into you daily menu!

Savory Mushroom Oats/One Green Planet

These lovelymostlygluten-free grains are a staple for many plant-based eaters. They are not only incredibly filling, but super versatile and wonderfully delicious! Make a super easy overnight oat recipe for work such as these Blue Raspberry Overnight Oats or enjoy these grains for dinner with a savory recipe such as these Savory Mushroom Oats. Plus, oats are not only rich in protein a half cup of raw oats has 13 grams but theyre also loaded with healthy fibers, magnesium, manganese, thiamin (vitamin B1) and several other nutrients.

Oats can also be used in many other facets in the plant-based world such as in this Savory Italian Granola, this Warming Turmeric Baked Oats, these Apricot, Almond and Dark Chocolate Cookie Bars, or these Yogi Date Balls.

Dark Chocolate Quinoa Crispies/One Green Planet

This ancient seed really is a superfood. When it comes to protein, it kicks many other options out of the water as its one of the only sources of complete proteins, which means its got all of those amino acids that youre body needs, but can only get from food sources! Its not only rich in protein a cup of cooked quinoa has 8 grams but its also rich in a variety of other vitamins, minerals, dietary fiber, and antioxidants.

Start your day with these Blueberry and Quinoa Cinnamon Toast Bars, enjoy a quinoa snack like these Dark Chocolate Quinoa Crispies, get your lunch on with this Quinoa Pear Salad (also loaded with fiber), or end the day with this Maple Glazed Brussels Sprouts with Quinoa Risotto.

Mediterranean Lentil Salad/One Green Planet

Last, but definitely not least, lentils offer a whopping 18 grams of protein per one boiled cup! These little legumes are also high in fiber, magnesium, potassium, iron, folate, copper, manganese, and various other nutrients. Plus, theyre one of the most versatile ingredients for plant-based eaters! Lentils can be used to create meatless recipes such as Lentil Loaf with Smoked Paprika Glaze or this Black Lentil Charred Broccoli Shepherds Pie, stews and soups such as this Hearty Mung Bean and Lentil Stew or this One-Pot Potato, Spinach and Lentil Dal, or even hearty and protein-rich salads such as this Beluga Lentil Broccoli Salad or this Mediterranean Lentil Salad.

We also highly recommend downloading ourFood Monster App, which is available foriPhone, and can also be found onInstagramandFacebook. The app has more than 15,000 plant-based, allergy-friendly recipes, and subscribers gain access to new recipes every day. Check it out!

For more Vegan Food, Health, Recipe, Animal, and Life content published daily, dont forget to subscribe to theOne Green Planet Newsletter!

Being publicly-funded gives us a greater chance to continue providing you with high-quality content. Pleasesupport us!

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The Dangers of Protein Overconsumption - One Green Planet

More hardware for Hadestown: N.J. producer now has a Grammy to go with her Tonys – The Philadelphia Inquirer

Jan, 28th 2020 7:48 am, Article Recommended by Dr. J. Smith

Taylor, who describes herself as a diet junkie with an advanced degree in fad diets, wrote the play with Joseph Bologna, her partner of 52 years in work and life. Expect ample servings of stories and weight loss tips garnered from Hollywood legends such as Joan Crawford, Marilyn Monroe, and Barbra Streisand, as well as Taylors weighty and not-so-weighty insights about her own highs and lows, in pounds and in life, as well as in love, with Bologna.

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More hardware for Hadestown: N.J. producer now has a Grammy to go with her Tonys - The Philadelphia Inquirer

9 Books That Will Change Your Relationship With Food – Self

Jan, 28th 2020 7:48 am, Article Recommended by Dr. J. Smith

Mindful Eating was a relief to read. I came across this book early in my meditation practice, which was also about one or two years into my sobriety. It was the first truly humane approach to eating and having a body that I was exposed to. It opened my eyes to the spiritual implications of my relationship with food and my body.

Before reading this book it had not occurred to me that the ways in which I related to food and my body were reflective of the ways in which I relate generally to my life, my work, my relationships, my thoughtsthe grasping onto pleasurable experiences and recoiling from discomfort. I had understood cognitively that there was a difference between physical and emotional hunger, but this book deepened my embodied experience of the subtleties here. The tenderness of heart hungerour universal desire for comfort, joy, soothing, compassion, inclusion, visibility, and companionship. The ways in which eye, ear, nose, and mouth hunger can overlap with stomach and heart hunger. The truly transformative power of cultivating a curious, nonjudgmental observer while still staying very connected to the body and the present-moment experience.

Reading this book, I felt hope and deep compassion for our experience as humans. It married my background in nutrition with my new experience in working with my body, mind, and heart. It not only changed my personal relationship with food, but it set me on a path to bring these concepts and practices to the clients I work with. I wanted to share these messages with everyone! Jenna Hollenstein, M.S., R.D.N., certified dietitian nutritionist, nutrition therapist, and author of Eat to Love

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9 Books That Will Change Your Relationship With Food - Self

Phoenix family helps another obese beagle go on doggie diet – AZFamily

Jan, 28th 2020 7:48 am, Article Recommended by Dr. J. Smith

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Phoenix family helps another obese beagle go on doggie diet - AZFamily

How to start exercising (again) when you really don’t want to. – Kokomo Tribune

Jan, 28th 2020 7:47 am, Article Recommended by Dr. J. Smith

When was the last time you went to the gym and worked out? For some that was just yesterday. For others, that may be last year. The days creep by and the motivation to go back decreases. Our time gets filled in other ways and we no longer make ourselves a priority. This is a scenario we are all too familiar with.

When you think about going to workout or exercise, what comes to your mind? For most, it is a daunting feeling of dragging yourself to the gym just to hop on the treadmill for ten minutes and leave.

How many exercise programs have your purchased, thinking, "This is it! I'm going to get it this time"? Only to be let down after two weeks, and feel like you have failed once again. When we fall into this mindset, it can really fee like an all-or-nothing state of mind. This mindset robs us from achieving better health, seeing the progress we desire, and simply dancing with our kids because that is your cardio for the day.

Could we agree that this is not a healthy mindset to have? Lets ditch this unhealthy mindset and establish some goals for ourselves to get you back in the gym. These steps will help you create your own exercise plan and goals. With these steps you will create something you have thought about and created yourself.

Support your goals: I want you to really sit down and think, think hard. What is your 'why'? We are not looking for a quick, fad diet fix here. We are looking to really dig deep and determine why you really want to exercise and move more.

Fit your time and resources: Be realistic about the time you have to commit to yourself. Check on schedules to see what classes are going to work best with your schedule and plan accordingly

Choose something you enjoy doing: I know when it comes to exercise, is there really something we enjoy doing? You do not have to absolutely love your exercise routine but it will be easier for you to commit if it is something that you at least sort of enjoy. Give something new a try, and then another try. The first time it will be hard to follow along in a class, the second time you will have a better understanding of the class and enjoy it a little more.

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How to start exercising (again) when you really don't want to. - Kokomo Tribune

HEALTH AND FITNESS: No pain, no gain? | Features – Aiken Standard

Jan, 28th 2020 7:47 am, Article Recommended by Dr. J. Smith

If you exercise, especially if you lift weights, you have probably heard the adage, No pain, no gain. This may serve as motivation for some people, but the belief that exercise results in pain might be a good reason not to work out for others. If you are one of those people, you should know that the idea that exercise should hurt is simply wrong muscle pain during or following exercise usually suggests an injury. However, some muscle soreness is unavoidable, especially if you are new to exercise.

This soreness is called DOMS delayed onset muscle soreness and it typically occurs 24 to 48 hours after exercise. It can range from a mild reminder that you worked out to more severe soreness, weakness and tenderness. DOMS can occur after any type of exercise but is more common following weight training, especially if it is your first session or after a particularly intense workout.

A common belief is that lactic acid build-up in the muscle causes muscle soreness. This is based on the fact that during intense exercise like weight training the muscles make energy for contraction anaerobically (without oxygen), which leads to lactate production. This is in contrast to aerobic exercises like walking or jogging that produce energy using oxygen, with little lactate build-up. This belief that lactate causes DOMS has been shown to be false since any lactate that is produced during exercise is cleared shortly after you finish, long before muscle soreness begins.

So, what causes DOMS? It turns out that strenuous exercise leads to microscopic tears in the muscle, which leads to inflammation and soreness. This sounds bad, but the muscle damage is an important step in the muscle getting bigger and stronger. Your muscles are made up of protein filaments that shorten, leading to a contraction. When you lift weights, your muscles respond by creating more protein filaments, allowing you to generate more force and causing the muscle to grow in size, called hypertrophy. The mechanism that leads to creating more muscle protein is stimulated by the damage that occurs during exercise. Without that stimulus, muscle growth wouldnt occur. This is why weight training programs call for increasing the resistance over time to overload the muscle. Without increasing the weight, you wouldnt get much stronger.

While the muscle adaptations that are associated with DOMS are beneficial, you may wish to avoid or limit the soreness aspect. You can do this by beginning your exercise program slowly. Resist the temptation to do too much too soon! Build up your time and intensity slowly over several weeks and start weight training with lighter weights. Remember, your goal is to begin an exercise program that you will sustain. Many people have quit working out because they started off with exercise that was too intense. While your goal should be to exercise every day, there is nothing wrong with taking a day off between workouts early on.

If you do experience DOMS you may be tempted to try an over-the-counter pain reliever and rest those muscles until the soreness subsides. A better approach is to perform light movement and stretching with the affected muscles. If the soreness isnt too severe, you can still exercise, but keep the intensity low. Weight training sessions should be scheduled a few days apart to allow for muscle recovery, but aerobic exercise can usually be done every day. If your arms are sore from lifting weights, you can always do exercise with your legs!

Brian Parr, Ph.D., is an associate professor in the Department of Exercise and Sports Science at USC Aiken where he teaches courses in exercise physiology, nutrition and health behavior. You can learn more about this and other health and fitness topics at or on Twitter @drparrsays.

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HEALTH AND FITNESS: No pain, no gain? | Features - Aiken Standard