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Anti-nutrients they’re part of a normal diet and not as scary as they sound – The Conversation US

Jan, 13th 2021 10:53 am, Article Recommended by Dr. J. Smith

Maybe youre trying to eat healthier these days, aiming to get enough of the good stuff and limit the less-good stuff. Youre paying attention to things like fiber and fat and vitamins and anti-nutrients?

What the heck are anti-nutrients and are they something you need to be concerned about in your diet?

Let me, as a public health nutrition researcher, reassure you that anti-nutrients arent the evil nemesis of all the nutritious foods you eat. As long as youre consuming a balanced and varied diet, anti-nutrients are not a concern. In fact, scientists are realizing they actually have many health benefits.

Anti-nutrients are substances that naturally occur in plant and animal foods.

The name comes from how they function in your body once you eat them. They block or interfere with how your body absorbs other nutrients out of your gut and into your bloodstream so you can then use them. Thus, anti-nutrients may decrease the amount of nutrients you actually get from your food. They most commonly interfere with the absorption of calcium, iron, potassium, magnesium and zinc.

Plants evolved these compounds as a defensive mechanism against insects, parasites, bacteria and fungi. For example, some anti-nutrients can cause a food to taste bitter; animals wont want to eat it, leaving the seed, for instance, to provide nourishment for future seedlings. Some anti-nutrients block the digestion of seeds that are eaten. The seeds disperse when they come out the other end in the animals fecal matter and can go on to grow new plants. Both of these survival tactics help the plant species grow and spread.

In terms of foods that people eat, youll most commonly find anti-nutrients naturally occurring in whole grains and legumes.

Despite sounding scary, studies show that anti-nutrients are not of concern unless consumed in ultra, unrealistically high amounts and they have numerous health benefits.

Anti-nutrients are currently undergoing a change in image very similar to the one dietary fiber experienced. At one point, scientists thought dietary fiber was bad for people. Since fiber could bind to nutrients and pull them out of the digestive tract in poop, it seemed like something to avoid. To address this perceived issue, grain processing in the late 1800s removed fiber from foods.

But now scientists know that dietary fiber is incredibly important and encourage its consumption. Eating plenty of fiber lowers the risks of obesity, high blood pressure, heart disease, stroke, diabetes and some gastrointestinal diseases.

In the same way, rather than something to avoid, many anti-nutrients are now considered health-promoting nutraceuticals and functional foods due to their numerous benefits. Heres an introduction to some of the most frequently eaten anti-nutrients that come with benefits:

Saponins, common in legumes, can boost the immune system, reduce risk of cancer, lower cholesterol, lower blood sugar response to foods, result in fewer cavities, reduce risk of kidney stones and combat blood clotting seen in heart attacks and strokes.

Lectins, found in cereal grains and legumes, are associated with reduced risk of cardiovascular disease, diabetes, some cancers and becoming overweight or obese.

Tannins, commonly found in teas, coffees and processed meats and cheeses, are antioxidants that can inhibit growth of bacteria, viruses, fungi and yeast and may decrease cholesterol levels and blood pressure.

Phytates, found in wheat, barley, rice and corn, are associated with increased immune function and cancer cell death, as well as reduced cancer cell growth and spread. They also have antioxidant properties and can reduce inflammation.

Finally, glucosinates, found in brassica vegetables like cauliflower, inhibit tumor cell growth.

Oxalates are one of the few anti-nutrients with mostly negative impacts on the body. They are found in lots of common foods, including legumes, beets, berries, cranberries, oranges, chocolate, tofu, wheat bran, soda, coffee, tea, beer, dark green vegetables and sweet potatoes. The negative impacts of oxalates include binding to calcium in the digestive tract and removing it from the body in bowel movements. Oxalates can also increase the risk of kidney stones in some people.

Overall, comparing the benefits to the drawbacks, anti-nutrient pros actually outweigh the cons. The healthy foods that contain them mainly fruits, vegetables, whole grains and legumes should be encouraged not avoided.

Anti-nutrients become a concern only if these foods are consumed in ultra-high amounts, which is very unlikely for most adults and children in the U.S. Additionally, a large proportion of anti-nutrients are removed or lost from foods people eat as theyre processed and cooked, especially if soaking, blanching, boiling or other high-heat processes are involved.

Vegetarians and vegans may be at higher risk of negative effects from anti-nutrients because their diet relies heavily on fruits, vegetables, whole grains and legumes. But these plant-based diets are still among the healthiest and are associated with reduced risk of cardiovascular disease, obesity, diabetes and numerous types of cancers.

Vegetarians and vegans can take a few steps to help counteract anti-nutrients effects on their absorption of particular nutrients:

Pair high iron and zinc foods with foods high in vitamin C (examples: meatballs with tomato sauce, tomato-based chili with beans).

Soak legumes before cooking.

Time dairy intake such that it is not always paired with high oxalate foods.

Purchase dairy products that are fortified with calcium.

Consider a multivitamin-mineral supplement with about 100% of the daily recommended dose of nutrients (check the nutrition facts panel) as nutrition insurance if you are worried, but be sure to talk to your doctor first.

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Anti-nutrients they're part of a normal diet and not as scary as they sound - The Conversation US

Switching to the Mediterranean Diet Can Reduce the Risk of Having a Second Heart Attack – Olive Oil Times

Jan, 13th 2021 10:53 am, Article Recommended by Dr. J. Smith

The Mediterranean diet is hailed as one of the healthiest diets around.

While the benefits include boosting brain health, being good for the gut and reducing the risk of several types of cancer, it is particularly lauded for promoting cardiovascularwell-being.

Much of this is down to the omega-3s and healthy fats found in olive oil, fish, legumes and nuts, which make up alarge part of any traditional Mediterranean menu.

Multiple studies have demonstrated that adherents to the MedDiet are less likely to suffer heart problems than those who follow abad diet and make unhealthy lifestyle choices.

However, anew study published in the December 2020 issue of PLOS Medicine demonstrated that following the Mediterranean diet can lower the possibility of having asecond heartattack.

In the study, researchers from the University of Crdoba, Queen Sofia University Hospital and the Maimonides Biomedical Research Institute of Crdoba (Imibic) compared the effects of two different healthy diets on the endothelium, the walls that cover thearteries.

One thousand two participants who had previously experienced aheart attack agreed to be monitored over the course of ayear.

During that period, half of the patients were instructed to follow aMediterranean diet. Daily meals were based on the abundant use of extra virgin olive oil and consisted of other plant-based foods such as fruit andveggies.

The participants were also told to include three servings of legumes, fish and nuts each week. In addition, foods high in sugar content were off the menu as were saturated fats, such as red meat, butter andmargarine.

The other half of the group was guided toward alow-fat diet that excluded several kinds of plant and animal fats from their daily dishes. They also increased their intake of complex carbohydrates, adhering to an eating plan of whole grains, peas, beans and fiber-rich fruit and vegetables during thestudy.

Like their counterparts on the Mediterranean diet, they were also told to cut down on red meat as well as reduce sugar-loaded foods andnuts.

As all participants had already experienced aheart attack, each one had their arteries checked at the start of the year to assess their hearts permanent damage as well as blood vessels vasodilation capacity, which relates to the hearts ability to widen and increase blood flow to other areas of thebody.

Alongside this, the reparation capacity of the arteries using endothelial progenitor cells, or stem cells, was alsomeasured.

Each of these areas was reviewed once again at the end of the study and according to Jos Lpez Miranda, one of the main researchers and coordinator of the nutritional genomics and metabolic syndrome research group at the Maimonides Biomedical Research Institute of Crdoba, it was the Mediterranean diet that proved to be moreeffective.

We observed that the Mediterranean diet model induced better endothelial function, meaning that the arteries were more flexible in adapting to different situations in which greater blood flow is required, Lpez Miranda said.

The endotheliums ability to regenerate was better and we detected adrastic reduction in damage to the endothelium, even in patients at severe risk, headded.

Proving that aMediterranean diet is good for heart health is nothing new numerous studies over the last few decades have highlighted thisfact.

However, what made this new Spanish study special was that it was the first to ably show that adopting the Mediterranean diet after suffering aheart attack could reduce the possibility of another and help lessen the damage brought on by cardiovasculardisease.

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Switching to the Mediterranean Diet Can Reduce the Risk of Having a Second Heart Attack - Olive Oil Times

‘It was far less evil’: is the CSIRO Total Wellbeing Diet just another diet? – The Guardian

Jan, 13th 2021 10:53 am, Article Recommended by Dr. J. Smith

Dramatic before and after pictures, promises to lose 3x more weight and motivational quizzes are fairly common sights around this time of year. But seeing them from a government-funded scientific research agency is a little more unusual.

From the outside, the CSIROs Total Wellbeing Diet website looks like many other weight loss programs. That, according to the programs research scientist, Dr Gilly Hendrie, is by design.

Its a competitive market, Hendrie says of the diet industry. But it is a competition the CSIRO is a serious contender in. Fifteen years ago, the CSIRO published its first Total Wellbeing Diet book, based on clinical trials conducted by the organisation. It has since sold more than one million copies. Part of our mandate is to translate our research, Hendrie explains. The book helped and in the past five years weve partnered with a Sydney-based digital health platform to increase the impact of our science.

At its core, the Total Wellbeing Diet program features a high-protein, high-vegetable, low-glycemic-index nutritional plan similar to the first books 15 years ago. When the diet was initially released, it received some criticism within the scientific community, particularly for being too heavily focused on meat consumption.

We take being evidence-based pretty seriously

Subsequently, the digital program has made the diet more accessible for vegetarians. Though it does not offer a strictly vegetarian or vegan meal plan, participants are able to swap meals from a catalogue of 150 vegetarian recipes, or swap animal proteins for vegetarian equivalents such as tofu and pulses. In 2010, a paper in Public Health Nutrition found the diet book to be a successful delivery mechanism for lifestyle advice.

There have been other modifications to the diet, based on further research. One change was the distribution of protein, says Hendrie. More recent research shows that if you distribute protein more evenly throughout the day, youre more likely to feel fuller for longer and less likely to snack. There is also a program for gut health, and the recipe catalogue is updated regularly to remain trendy as long as its evidence-based.

Their latest initiative is a Start Strong Diet Quiz, which was developed by CSIRO behavioural scientists to boost motivation, and give people feedback based on their mindset, says Hendrie. We take being evidence-based pretty seriously Its difficult in a competitive market because we promote slow and steady [weight loss], and try and set people up for the longer term change in habit.

After concluding the quiz, which is free of charge, participants are given tips on boosting their motivation, and some are directed towards the Total Wellbeing Diet program, a 12-week online course of meal and exercise plans, with recipes and tracking tools, that costs $199.

Those who successfully complete the program, including meeting criteria such as entering their weight regularly into the platforms tracking system, are eligible to get the cost of the course refunded. To pay up front and then get the money back is important, says Hendrie. That choice was based on the behavioural research the program incorporates. People dont value things as much when we get them for free. Whats interesting is that not everybody applies for it Its just another thing which motivates some people.

Dr Rachel Cohen, a clinical psychologist with the Black Dog institute, who researches social media and body image, says that the diet industry on the whole is rife with misinformation; so the evidence-based approach taken by the CSIRO is definitely one of the way better ones out there.

After doing their diet quiz, Cohen noted that the tool used language that is common in the diet industry, which she says has become the norm in terms of how we talk about our bodies. She explains that terms like success when it comes to an eating or exercise plan inherently imply failure which can be discouraging but adds, I dont want to criticise them. I think they are meeting the consumers where they are.

Cohen says that public health campaigns that stigmatise weight are often unsuccessful, but says that when people are motivated by more general health concerns like strength, endurance and improved mood, the outcomes are much better. She is hopeful the quiz is taking people on a journey, using other ways to motivate them.

That was the case for Sasha Job, a 33-year-old Queensland resident, who started the Total Wellbeing Diet program in August 2020 after enviously eyeing a coworkers yummy, healthy-looking lunch. I work full-time and Ive got young children. Im just busy all the time and felt tired all the time, so the main motivator for me was to feel better, she says.

Id done quite a few fad diets, shakes, 5:2 fasting, programs like Lite and Easy. I just couldnt stick to them. They were too expensive or I felt very deprived. For her, the CSIROs program was very different there was no focus on calories, it was just about being very prepared to have a healthy balanced diet.

A physiotherapist by trade, the evidence-based approach of the diet was important for Job, as were the educational elements. I thought I was eating quite a lot of fruit and vegetables, but actually a serve is very much a lot of vegetables, she says. If I am travelling or going away to friends houses or dine out now, I can look at a menu and have a better understanding of what to choose and my nutritional targets. She also says that the diet did not require more of a time commitment than her usual habits, but it did reframe her cooking, with more emphasis on meal prepping and planning.

It was a way to learn how to cook a few things and learn how to be healthy

After receiving her rebate for successfully completing the program (I bought myself a nice pair of new shoes) she signed up for a second round. She has lost 12kg over the course of the diet to date, but says Ive seen a lot of other positives and youre encouraged to look at the other benefits.

Alex Stewart, who undertook the diet 10 years ago, when it was just a book rather than a digital program, cant remember whether or not she lost weight, but says it was a way to learn how to cook a few things and learn how to be healthy. At the time, she had recently graduated from university, and says we didnt know how to cook for ourselves It definitely taught me. It gives you a really good base-understanding of how much pasta would be a regular serving ... portioning is a good one we got from it. Around the same time, Stewart tried a popular low-carb diet that was more extreme a quick fix, she found the CSIROs holistic approach worked better, if Im comparing it was far less evil.

But, if the diet really is about total wellbeing why the particular focus on weight loss? The initial dietary plan was designed and tested for weight loss, says Hendrie. We allow people to join who are in the healthy weight range, but once you get to the bottom of that youre no longer allowed to be a member.

Cohen says that in the future shed love to see messages out there about sustainable long-term health, without any weight-based incentive or language. This is something Hendrie says the CSIRO is already exploring. In our research side of things, were absolutely interested and working on general healthy eating, but as you know, the research process takes a while to test and develop things. Hendrie also points out that, since 67% of Australians are overweight or obese, they could benefit from the current program.

For Cohen, an ideal diet discourse would be built around body neutrality, where health outcomes are prioritised over appearance or a specific number on a scale. She believes the tide is turning and says I really think we can get there, though maybe not in our lifetime. But, for the time being, science-based programs that nudge people towards long-term, positive outcomes are far better than the alternative diet options. If you cant beat them, join them, but for the good, Im hoping.

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'It was far less evil': is the CSIRO Total Wellbeing Diet just another diet? - The Guardian

New US Dietary Guidelines Unveiled: What to Know – Everyday Health

Jan, 13th 2021 10:53 am, Article Recommended by Dr. J. Smith

The U.S. government issues new dietary guidelines every five years that are designed to help Americans develop healthy eating habits and prevent diet-related chronic diseases. For the 202025 guidelines, much of the recommendations remain the same, though there are a handful of changes. The updated guidelines:

The idea is that one wants to consume foods with lots of nutritional value but with a minimum of salt, saturated fats, and sugars particularly added sugars, says Timothy Naimi, MD, MPH, of the University of Victoria in British Columbia, a member of the Dietary Guidelines Advisory Committee, the group of scientists that advise the U.S. government on how to write the guidelines.

Any number of diets can satisfy these objectives, Dr. Naimi says.

Theres broad agreement among nutritionists and scientists that a variety of healthy eating patterns can help people manage their weight and prevent diet-related diseases.

Nevertheless, some scientists say the guidelines issued in December by the U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services (HHS)dont go far enough on two of its measures added sugar and alcohol to address problems such as obesity, type 2 diabetes, heart disease, and certain cancers.

RELATED: A Detailed Guide to MyPlate: A Framework for Healthy Eating

Two of the biggest dietary causes of these chronic health problems are sugar and alcohol, and the new U.S. guidelines acknowledge this fact.

The latest dietary guidelines recommend limiting alcohol consumption to two drinks a day for men and one drink a day for women, the same advice issued previously. And the new guidelines also retain previous advice for all Americans to limit sugar intake to less than 10 percent of daily calories.

In a statement defending this decision, the USDA and HHS said there wasnt enough evidence to substantiate changes to the quantitative limits for either added sugars or alcohol.

Yet some scientists still believe the government should be pushing more aggressive reductions in sugar and alcohol consumption. In July, scientists on the Dietary Guidelines Advisory Committee recommended that the government urge both men and women to limit alcohol to one drink per day and called for all Americans to consume less than 6 percent of daily calories from added sugars. These cutbacks are needed to combat obesity, type 2 diabetes, and cancer, the committee said.

The failure of the final dietary guidelines to honor the scientific committees guidance to limit alcohol and sugar to safer levels is another sad example of the growing trend of politics trumping science, says Dariush Mozaffarian, MD, DrPH, dean of the Friedman School of Nutrition Science and Policy at Tufts University in Boston.

RELATED: Men Who Drink Alcohol Should Limit Intake to One Drink a Day, Panel Urges

Several studies have linked alcohol consumption to an increased risk of premature death, heart disease, and certain cancers.

One study published in April 2018 in The Lancet, for example, found people who have just one drink a day are still more apt to die prematurely of all causes than those who drink less often. And a study published in June 2018 in the Journal of the American Heart Association linked one drink a day to an increased risk of high blood pressure in men, with rising risk for each additional daily drink; for women the risk of hypertension increased after two drinks a day.

Another previous study found alcohol responsible for up to 3.7 percent of all cancer deaths. Naimi, a member of the Dietary Guidelines Advisory Committee, was also the senior author of this study.

For men who are drinking two drinks on most or all days compared to one drink, there is an increased risk of death from any cause, says Naimi. Large studies show, in fact, that the risk of death starts to increase even over one-half to one drink per day.

RELATED: Doing Dry January? 5 Hacks for Giving Up Alcohol

One study published in February 2019 in the American Journal of Clinical Nutrition found that added sugars are tied to an increased risk of premature death even when limited to 7.5 to 10 percent of daily calories. Another study, published in November 2020 in the American Journal of Clinical Nutrition, found high sugar consumption was linked to a 17 percent higher risk of developing all types of cancer as well as a 51 percent higher risk of breast cancer.

Plenty of previous studies have also linked added sugars to an increased risk of obesity, which in turn is associated with a higher risk of developing chronic health problems like type 2 diabetes and heart disease, says Marion Nestle, PhD, MPH, a professoremerita of nutrition, food studies, and public heath at New York University, who served on the Dietary Guidelines Advisory Committee in 1995.

Americans get about 20 percent of their calories from sugar right now, double the target in the current guidelines, Nestle says.

Practically everyone would be healthier eating less sugar, she adds. Sugar is not needed in the diet; it has calories but no other nutritional value.

While the current dietary guidelines do stress the importance of limiting sugar and alcohol, there is plenty of evidence that the bigger cutbacks proposed by the scientific advisory committee would have even more health benefits, Nestle says.

I can only assume that the alcohol, sugar, and soft drink industries lobbied against the greater restrictions and the industry-friendly Trump administration went along with that, says Nestle, who is an outspoken critic of the influence of industry on food policy.

RELATED: 6 Expert Tips for Reducing Added Sugar in Your Diet

Part of the problem with allowing people to get 10 percent of their calories from added sugar is that most foods and beverages that contain added sugar are highly processed and unhealthy, saysSamantha Heller, RDN, a nutritionist at New York University Langone Medical Center in New York City. For example, drinks with lots of added sugar, like some sodas and juices, tend to be loaded with calories and light on nutrients, and foods with lots of added sugar tend to also have lots of unhealthy fats and sodium.

It is not just the added sugar that is the problem; it is the intake of the foods that contain them ... have little or no nutritional value, Heller says. Examples of foods with added sugar aresports drinks and soda, candy, sweets, baked goods, and highly processed foods. These kinds of unhealthy foods replace healthy, nutrient-dense foods and contribute to the risk of obesity, she adds.

There is no one way to eat healthily, and the guidelines stop short of endorsing a specific popular diet. The guidelines do stress the importance of consuming nutrient-dense foods and beverages and paying attention to calories.

For most adults, a healthy diet should include lots of colorful vegetables and fruit;whole grains;lean protein from animal- or plant-based sources such as beans, lentils, tofu, and low-fat or nonfat dairy and dairy alternatives; and heart-healthy fats from nuts and seeds, says Vandana Sheth, RDN, owner of a private practice in Los Angeles and author of My Indian Table: Quick & Tasty Vegetarian Recipes. It should also limit added sugar, saturated fat, and sodium.

The DASH, Mediterranean, and healthy vegetarian eating patterns can meet this guideline, Sheth says.

RELATED: The Best and Worst Diets for Weight Loss, Heart Health, and More

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New US Dietary Guidelines Unveiled: What to Know - Everyday Health

The Mediterranean diet was named the best diet for 2021. Here’s how to try it. – Insider – INSIDER

Jan, 13th 2021 10:53 am, Article Recommended by Dr. J. Smith

For the fourth year in a row, the Mediterranean diet has been ranked the healthiest way of eating by dietitians and doctors.

The nonrestrictive, mostly-plant based eating style has been extensively researched, with study after study finding benefits for weight loss, lower risk of diseases, better digestion, and even healthier aging.

The diet is based on eating habits in regions like Greece and southern Italy. These areas of the world are among theso-called blue zones, regions of the world where people tend to live the longest, healthiest lives.

If you're looking to try this celebrated diet for yourself but don't know where to start, dietitians recommend gradually incorporating more Mediterranean-style foods into your diet, including leafy greens, healthy fats, seafood, and whole grains.

At the same time, you can start cutting out foods that some of the healthiest communities in the world tend to avoid, such as refined grains and starches, added sugar, and processed meat.

One of the major differences between the Mediterranean diet and the standard American diet is that the latter tends to contain more red meat and processed meat, both of which are linked to long-term health risks.

Research has found that cutting back on red meat and processed meat can lower your odds of having illnesses such as heart disease and cancer.

Read more: How to kickstart healthy eating with this 1-week Mediterranean diet meal plan recommended by a registered dietitian

For instance, you might have a serving of grilled fish, such as salmon or tilapia, with a side of sauteed greens or a garden salad.

You can also use canned beans as an affordable and fiber-rich source of protein, dietitians recommend.

Fresh produce is a foundation of the Mediterranean diet, from leafy greens to juicy grapes to bright tomatoes and peppers. These plant foods are high in vitamins as well as fiber, which is important for good digestive health.

Colorful Mediterranean-style salads, stews and pasta dishes aren't just delicious and eye-catching, they're also rich in a variety of nutrients, too.

Different colors can signal different levels ofphytochemicals, or plant-based compounds with important nutrients and health benefits.

For a well-rounded diet, aim to eat at least three colors every day from various sources, registered dietitian Brigitte Zeitlin previously told Insider.

The Mediterranean diet focuses on fat sources like olive oil, which are unsaturated fats that research tells us are better for long-term health and longevity.

Unlike saturated fat, which has been linked to higher risk of heart disease and other chronic illness, unsaturated fat can reduce inflammation.

It's also better for cholesterol levels, and hasn't been linked to metabolic dysfunction or cardiovascular disease.

Healthy fats from both olive oil and fatty fish can help replaced the unhealthy processed oils and fat substitutes that gained popularity in American diets during low-fat diet crazes in the past decades.

While the Mediterranean diet doesn't restrict any specific foods, one thing you won't find much of is refined starches and sugary treats.

The diet discourages consumption of added sugars and processed carbohydrates, including snack cakes, candy, potato chips, and the like, in favor of whole foods.

Read more: Eating processed foods can increase your risk of early death from heart disease by 58%, study finds

That may explain why the Mediterranean diet is linked to benefits for blood sugar control and insulin sensitivity, and can be helpful for people with diabetes.

Part of the popularity of the Mediterranean diet is that it allows some indulgence in foods you enjoy, including rich cheeses and yes, even wine. And there are some anti-inflammatory benefits linked to drinking wine, in small amounts.

However, dietitians warn against over-indulging even with red wine, since regularly drinking alcohol has been shown to increase the risk of cancer and stroke.

And if you abstain from alcohol already, there's no reason to start drinking it as part of the Mediterranean diet, since you can get plenty of the same benefits from alcohol-free choices such as coffee, tea, grapes, and berries.

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The Mediterranean diet was named the best diet for 2021. Here's how to try it. - Insider - INSIDER

EXCLUSIVE: Nutritionist Rujuta Diwekar spills the beans on Kareena Kapoor Khans diet, foods to avoid & more – PINKVILLA

Jan, 13th 2021 10:53 am, Article Recommended by Dr. J. Smith

Nutritionist, Rujuta Diwekar talks about how she hates all kinds of diets, how Kareena Kapoor Khan keeps herself fit and more.

Nutrition has become a very important part of our daily routine. Everyone around us is trying to be healthy. Whether youre on a diet to lose weight or just eating right to stay fit, taking care of your health and staying fit is always on-trend. Which is why we spoke to nutritionist Rujuta Diwekar who has been a popular name in the industry for a while now.

In an EXCLUSIVE conversation with Pinkvilla, Rujuta spoke about how any kind of a diet is the worse thing you can do to your body. She says, Diet is synonymous to deprivation. She further states that it not only deprives your body but also affects your digestion system and even your moods.

In our next segment, we also talk about how shes the reason behind Kareena Kapoor Khan being her fit self even during her second pregnancy. Diwekar talks about how shes working with Bebo since 2007. Talking about what she likes, Rujuta elaborates with, Shes a stickler for a routine. She will exercise every day and is a big believer of Ghar ka khaana. She then adds, Saif also cooks so this is what helps them stay fit as a couple.

Talking about foods that pregnant mothers should avoid, the nutritionists answer is, anything that comes out of a packet is bad for you and the baby. As an added tip, she also talks about how a pregnant lady should never go without food for long hours. This can be a good remedy to get rid of morning sickness and other digestional problems.

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EXCLUSIVE: Nutritionist Rujuta Diwekar spills the beans on Kareena Kapoor Khans diet, foods to avoid & more - PINKVILLA

Getting started on the Mediterranean diet – KCTV Kansas City

Jan, 13th 2021 10:53 am, Article Recommended by Dr. J. Smith

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Getting started on the Mediterranean diet - KCTV Kansas City

I Did The Keto Diet To Support My PartnerAnd I Ended Up Losing 75 Pounds In 11 Months – Women’s Health

Jan, 13th 2021 10:52 am, Article Recommended by Dr. J. Smith

My name is Kelly Cossar (@thegirlwithgreenyogapants_keto), and I am 32 years old, from Waterford, Ontario. I am an event planner. I started the keto diet to support my partner, then added in virtual personal training and running, and I've lost 75 pounds.

I have struggled with my weight since I was a child. I also was always the bigger girl that played lots of sports. I was bullied a lot in my younger years, which, in turn, made me an emotional eater.

I tried every diet out there. When I hit a plateau or failed at a yo-yo diet, I would self-sabotage. Once my friends or family would take notice of my weight loss, I would fall back into my unhealthy ways. I think I would do this because I had a fear of failing.

By 30, I hit my heaviest weight of 290 pounds. I had a family history of diabetes and knew if I didn't make a change soon it would lead to problems.

I knew if I didn't make a change, my weight would just continue to go up. It's almost like something finally clicked in my head, and I finally believed I would be successful this time.

I like to say the keto diet found me, but it was actually my partner who had started eating a keto diet. I decided to join him to support him and to make it easier when making meals. I never really understood ketoI just ate what he was eating. But I finally started reading and learning about keto to really understand it. I knew my body liked eating keto because I felt my best when I was in ketosis.

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There are also a lot of different variations to keto. I eat mostly simple keto, which consists of a lot of whole foods that are high in fat. But it's important to find what works best for you. If I feel like sweet potatoes or some fruit, I will work my day's meals around fitting the macros for that food into my day. It's all about eating in moderation and finding balance.

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Being a part of the keto community on Instagram also really helps me stay consistent. You have all these like minded people rooting you on, and I feel like I belong. They celebrate with me, encourage me, and really have kept me going throughout my whole journey.

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I had a choice to make: throw in the towel and wait for my wrist to heal, or stay consistent. The mindset I was in told me throwing in the towel wasn't an option this time, so for the first three to four months I did a lot of walks with my dog just to get my body moving. Walks then turned into runs, which then turned into a 5k run a day. Never in my life had I ran a full 5k without stopping or giving in, so it's an accomplishment I am very proud of.

Once I was cleared to start working out and lifting weights again, Ontario was in full lockdown due to COVID-19, so gyms were closed. But I didn't let that stop me. I invested in a few dumbbells, resistance bands, and kettlebellsand got to work. I did most of my workouts outside. I live in the country, so I would use the outdoors as equipment. For example, a log makes a great step, stairs are great for toe taps, and a tree is a perfect rig for a resistance band.

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Currently, I am working out six days a week. I work five days a week with my trainer via Zoom, and I do a 5k run on the weekend. I use my last day as an active rest day to restart for the week ahead. Since COVID, I have really turned to workouts to destress. I step away for an hour and truly feel so much better after getting my body moving.

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If you want to see change, you have to make a change. You are 100 percent worth it. Be the person who believes in yourself and watch the changes happen. Keto gave me my life back. I have never felt more comfortable and confident with my body.

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I Did The Keto Diet To Support My PartnerAnd I Ended Up Losing 75 Pounds In 11 Months - Women's Health

Raw Food Diet: Is It Healthier? – Health Essentials from Cleveland Clinic

Jan, 13th 2021 10:52 am, Article Recommended by Dr. J. Smith

In todays world of artificial flavors and ingredients you cant pronounce, some people are taking a more natural approach to food. And what could be more natural than eating everything raw? This is the basis of the raw food diet.

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The raw food diet has some benefits, but its not perfect and it can be risky. Registered dietitian Maxine Smith, RD, LD, explains the pros and cons.

A raw food diet includes uncooked, unprocessed foods. You can use a few preparation methods, including:

The goal is to eat foods in their natural state, without any kind of processing or heating that can change their structure.

Some people follow a strict raw food diet, eating nothing but raw foods at every meal. Others focus on raw foods for the bulk of their diet but also include some cooked or processed foods.

The raw food diet has three main types:

A raw vegan diet is generally rich in fruits and vegetables, which gives it some serious health points. But its not a cure-all diet solution and not for the faint of heart.

Eating lots of fresh, raw produce means youll get plenty of:

A raw vegan diet can help with weight loss because you:

Everyone can benefit from eating more fruits and veggies, Smith says. The average American eats too many processed foods and too much flour, sugar and salt.

If youre going hard-core raw vegan, youre excluding a lot of foods and that comes with health risks. The raw vegan diet, in its pure form, is very restrictive and can lead to nutrient deficiencies, Smith explains.

When you avoid dairy, eggs and meat, you may not get enough:

The raw vegan diet can be a short-term way to clean up your diet, says Smith. But its too restrictive to be a lifelong diet plan.

The raw vegetarian and raw omnivorous diets, which include raw animal-based foods, can be dangerous. The risks outweigh the benefits with eating raw dairy, eggs and meat, Smith says.

The milk you buy in grocery stores is pasteurized, which is a heating process that kills bacteria. Raw milk is not pasteurized, and it can harbor dangerous germs like E. coli, Salmonella and Listeria, says Smith.

Stick with pasteurized milk, cheese and other dairy products so you can avoid the nasty illnesses that come with bacteria in raw dairy.

Raw, unpasteurized eggs arent worth the risk. Even eggs that appear normal can contain Salmonella and make you sick.

But maybe you make your own Caesar salad dressing with raw eggs. Or you love your yolks on the runny side. Luckily, you have a safe option: Buy pasteurized eggs. If theyre not pasteurized (or youre not sure), cook them until the whites and yolks are firm.

Eating raw meats, poultry and fish can be dangerous to your health. When you eat these foods, cook them to the safe minimum cooking temperatures recommended by the governments food safety experts.

Cooking can decrease certain nutrients in food, especially water-soluble vitamins like the B vitamins and vitamin C. But you can tweak your cooking methods to preserve most of these nutrients.

High-heat cooking like frying, charring, grilling or boiling can destroy some nutrients and create toxins in the food, says Smith. To avoid this, cook foods at a lower heat for the shortest amount of time.

Cooking methods that may preserve nutrients include:

In some cases, cooking can increase the availability of nutrients. For example, cooked tomatoes, asparagus and squash give you more antioxidants than raw ones.

Eating a diet rich in fruits and vegetables has proven health benefits, whether the foods are raw or not. But if youre cutting out entire food groups or eating raw animal products, you could be risking your health.

And you dont have to go to diet extremes to lose weight or improve your health. Eliminating processed foods is great, says Smith. Excluding entire food groups or eating raw meat and dairy is not. A healthy diet is one you can follow for the rest of your life. The raw food diet doesnt qualify.

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Raw Food Diet: Is It Healthier? - Health Essentials from Cleveland Clinic

5 Diet Pill Ingredients That Actually Work For Weight Loss – South Florida Caribbean News

Jan, 13th 2021 10:52 am, Article Recommended by Dr. J. Smith

There is no shortage of weight loss pills and diet supplements in the market. You can see advertisements on the television, you can buy them over the counter, have prescription medications, and even buy one and have it delivered right at your doorsteps. All of them claim that it can help you achieve your weight goal. With so many diet pills available, choosing the best one can be quite tricky. One best way to help you choose is to look at their ingredients. The ingredients can determine which product will actually work and give you amazing results.

If youre looking for weight loss pills, here are some of the best diet pill ingredients you should look for before purchasing.

Before jumping in the ingredients, lets take a look at how these ingredients actually make you lose weight. All of the weight loss pills tend to work via these mechanisms:

Glucomannan is a fiber found in the roots, or corm, of the elephant yam, also known as the konjac plant. It is a water-soluble polysaccharide that is considered a dietary fiber. Glucomannan functions by absorbing water in your stomach and intestine to form a bulky fiber that treats constipation and gives you a feeling of fullness. It can also reduce the absorption of sugar and cholesterol from the gut, to manage sugar levels in diabetes, and decrease cholesterol levels. As you can see on, Glucomannan is present in the Best Weight Loss Pills and Diet Supplements of 2020. This is due to the fact that a lot of research shows that glucomannan, combined with a healthy diet and lifestyle, delivers desirable outcomes. Glucomannan is not just for people who are undergoing their weight loss journey and overweight, but it is also for people with a diet with restricted calories.

Caffeine is one of the most popular psychoactive substances that is consumed worldwide. These are caffeine that is found not just in coffee but also in tea, dark chocolate, and many more. Now, caffeine is also used as an ingredient in diet pills since it can boost your metabolism. And it increases fat burning.

While you can use any other caffeine source, green coffee beans are gaining popularity since it also contains chlorogenic acid, which also promotes weight loss. Moreover, it also has plenty of benefits, such as lowering blood sugar levels, and can serve as an antioxidant.

Orlistat is an over the counter drug that promotes weight loss by reducing the amount of dietary fat absorbed by your body. Prescription orlistat is also used by overweight people who are experiencing high blood pressure, diabetes, high cholesterol, or heart disease. Some studies also show that Orlistat can lessen the amount of harmful, dangerous type of belly fat called visceral fat. People or patients who have been prescribed Orlistat are also usually advised to eat a low-fat diet to avoid any side effects. Orlistat is known to have many digestive side effects. Since it can be a prescription drug, it would be best to ask a medical specialist before taking one.

Malabar tamarind, or most commonly known as Garcinia cambogia, is a tropical fruit that has become a popular ingredient in weight loss supplements. The most active ingredient is found in the skin of the fruit, which is hydroxy citric acid or HCA. Hydroxy citric acid can block citrate lyase, which is an enzyme that produces fat in our body. In addition, it also increases the level of serotonin, which is the one in charge of decreasing hunger levels. Since Garcinia Cambogia Extract is an organic ingredient, the side effects reported are less and taking it is one way to lose weight without taking risk.

Chromium picolinate is mineral chromium that is found in dietary supplements. These ingredients help to improve metabolism and weight loss. While the use of this is still undergoing a lot of research, studies said that it works with people with binge-eating disorder or depression, as they suppress cravings or hunger. Since chromium picolinate can interact with other medications, it is suggested to ask your health care provider due to the possibility of unwanted effects or other risks.

Out of all the ingredients that claim weight loss, these five are the ones with the strongest evidence to back them up. These supplements can help you achieve your weight goal together with a balanced diet, exercise, and a healthy lifestyle. It would be best to talk to your doctor first to evaluate your health and give you medical advice. Always remember that weight loss is a long term commitment, and you should do it at your own, safe pace.

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5 Diet Pill Ingredients That Actually Work For Weight Loss - South Florida Caribbean News