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Casts of two key specimens: Paranthropus aethiopicus (left) and P. boisei (right). Credit: Zeresenay Alemseged

A new study published this week in the journal Proceedings of the National Academy of Sciences documents dietary shifts in herbivores that lived between 1-3 million years ago in Ethiopias Lower Omo Valley. The research team, led by Enquye Negash, a postdoctoral researcher in the George Washington University Center for the Advanced Study of Human Paleobiology, examined stable isotopes in the fossilized teeth of herbivores such as antelopes and pigs and found a shift away from C3-derived foods, characteristic of woody vegetation, to C4-derived foods, representative of grasses and sedges. The shift happened at two distinct time periods, approximately 2.7 million years ago and 2 million years ago, when the environment of the Lower Omo Valley was transitioning to open savanna.

The study, Dietary trends in herbivores from the Shungura Formation, southwestern Ethiopia, served as a comparative framework to an associated hominin diet study, also published this week, of which Negash was a co-author. The associated study, Isotopic evidence for the timing of the dietary shift towards C4 foods in eastern African Paranthropus, examined carbon isotope data from the fossilized tooth enamel of Paranthropus boisei, a nonancestral hominin relative. Led by Jonathan Wynn, now a program director in the National Science Foundations division of Earth sciences, the research team behind that paper found a profound shift toward the consumption of C4-derived foods approximately 2.37 million years ago, which preceded a morphological shift of P. boiseis skull and jaw. Given the direct evidence provided by the abundant, well-dated fossilized teeth and their chemical composition, the new findings suggest behavioral dietary changes can precede apparent morphological adaptations to new foods.

From the Researchers:

Major dietary shifts that are observed in our study reflect the response of the herbivores to major ecological and environmental changes during this time. This allowed us to better understand the environmental context of similar dietary changes in hominins.

Enquye Negash

Although were interested in how the diets of our immediate and distant ancestors evolved to produce our modern human diet, it is very important to consider these hominins as a small part of an ecosystem that included other plant and animal species that responded to changing environments in an interconnected way. Jonathan Wynn

References:

Dietary trends in herbivores from the Shungura Formation, southwestern Ethiopia by Enquye W. Negash, Zeresenay Alemseged, Ren Bobe, Frederick Grine, Matt Sponheimer and Jonathan G. Wynn, 24 August 2020, Proceedings of the National Academy of Sciences.DOI: 10.1073/pnas.2006982117

Isotopic evidence for the timing of the dietary shift toward C4 foods in eastern African Paranthropus by Jonathan G. Wynn, Zeresenay Alemseged, Ren Bobe, Frederick E. Grine, Enquye W. Negash and Matt Sponheimer, 24 August 2020, Proceedings of the National Academy of Sciences.DOI: 10.1073/pnas.2006221117

This work was supported by National Science Foundation (NSF) award 1252157. Wynn was also supported by an NSF Independent Research and Development (IR/D) program.

See the rest here:
Changing Landscapes, Changing Diets: Fossilized Teeth Reveal Dietary Shifts in Ancient Herbivores and Hominins - SciTechDaily

Dishing on her diet! Jenna Dewan sticks to a vegan or vegetarian eating regimen that includes plenty of healthy meals and snacks, with the occasional indulgence thrown in.

I believe in eating 80/20, the Flirty Dancing host, 39, said on Wednesday, August 26, while promoting her Renew Life probiotics partnership. I do 80 percent as healthy as possible vegetarian and vegan, as healthy as I can.

While she eats nutritious foods like lots of vegetables and lots of smoothies the majority of the time, Dewan noted the other 20 percent of her meals arent quite as healthy. And then 20 percent Im eating Mexican food if I want it, she declared. You know, Ive gotta be able to indulge and have a glass of wine and feel good in that way, so that helps me not be so strict and so focused in one way.

As the Resident star alluded to, the 80/20 diet, which also counts Kristin Cavallari and Olivia Munn as fans, focuses on eating healthfully 80 percent of the time and eating what you want during the other 20 percent.

At the start of each day, the Gracefully You author has a whole routine that she sticks to that involves a cleansing beverage and spending time with her son with fianc Steve Kazee, 5-month-old Callum. I wake up, I go downstairs, I have my baby we kinda, like, roll out of bed together [and] I get my supplements for the morning, she explained. While Dewan said she takes her supplements on an empty stomach, she does wash them down with a soothing hot cup of water with lemon.

I love healthy living, the Step Up star added. Ive taken quite a lot of supplements, I make quite a lot of smoothies. Im, like, really about trying to keep myself in balance and healthy as much as possible.

Aside from eating well, Dewan noted that meditation has been another game changer in her life, especially since things have been particularly hectic for the Witches of East End alum in coronavirus quarantine. I do breathwork meditation, I do [transcendental meditation] style mantras, I do lots of things that sort of bring me back to a place of connection with myself, she said.

In addition to Callum, the Connecticut native shares 7-year-old daughter Everly with her ex-husband, Channing Tatum. Having a baby, a 7-year-old who goes back and forth through two homes [is hard], Dewan explained. We cant control whether were gonna come in contact with COVID-19 necessarily, but we can control boosting our immune system to the level that we can. For me, Im making sure Im taking my supplements, getting as much rest and balance as I can.

With reporting by Carly Sloane

Excerpt from:
Jenna Dewan Explains Her 80/20 Diet: Ive Gotta Be Able to Indulge and Have a Glass of Wine - Us Weekly

Jason Derulo, a man whose most famous refrain is his own name, is nothing if not confident. A life-long athlete, hes been fine-tuning his workouts for years to maintain those washboard abs. (It's especially important given that they spend the large majority of his public appearances exposed.) Last year, he whipped up a media frenzy about his own bulge, goading fans on with a Photoshop job. After making an enthusiastic acting debut in Cats, one of the most gleefully panned flops in Hollywood history, he unabashedly maintained that he expected it to be a home run. And then, in March, he caught the TikTok bug, his star rapidly rising on a platform infamous for roasting the over-25 set. The guy is simply impossible to embarrass.

Derulo says hes never been the type to take himself too seriously. Then again, its pretty difficult to be bashful when you look like Jason Derulo. The looks, he says, are where the real work lies, the result of a full decade of dance-heavy performances, rigorous workouts, and ceaseless diet-tinkering. On top of his six-day-a-week workout schedule, Derulo turns every so often to pulling cars, lifting golf carts, and running football routes to stay motivated. Normally, hed be doing that in between a relentless global touring schedule that had him sweating out backflips and hip thrusts most nights of the year.

Now that the COVID-19 pandemic has derailed his tours, Derulos pivoted to branding himself as a kind of TikTok uncle, rapidly accruing followers by picking up viral dance challenges and hosting the younger stars of the platform at his home in L.A. For each million followers he gains, he makes a Milli Meal, usually a super-sized dessert concoction straight out of a kid's sugar-induced fever dream. Hes still adjusting to missing out on the cardio he used to get on tour, which means hes had to return to two-a-days and intermittent fasting to get in shape for an upcoming role that he developedwhere else?on TikTok. Aside from that, he spends most of his days planning and filming his videos, which now include elaborate editing, special effects, and collabs with the likes of Will Smith and Charli DAmelio.

Story continues

Derulo Zoomed GQ to tell us how hes getting his fitness game back on track.

For Real-Life Diet, GQ talks to athletes, celebrities, and everyone in between about their diet, exercise routines, and pursuit of wellness. Keep in mind that what works for them might not necessarily be healthy for you.

As a musician, you would typically spend a good chunk of the year touring and performing. How have you adjusted this past year to being at home?

Last year I was home for about 60 days out of the entire year. I tour a lot more than the average artist, constantly doing shows across the world. I do a lot of spot dates, a lot of festivals. So being at home for months at a time is pretty crazy, because I haven't been home like this since I was kid.

My rehearsals are pretty vigorous, which takes a toll on your body, but also, it makes you lose weight, which I don't want, so I usually lift pretty heavy during that time and eat more, because I'm not really into the skinny vibes. Thats something I always really struggle with when I'm on tour.

Being at home I gained weight like crazy. I was like, Oh shit, I gotta slow this down, now Im starting to look like a bodybuilder. Its because Im so used to getting all of that cardio. So now its about trying to dial that back. I find that my body is only at its optimum when Im doing two-a-days, which is cardio and lifts. When I'm not doing the cardio, I get too big, and I can lose too much weight if Im only doing cardio.

Whats your workout routine these days?

I get up around 11:30 or 12 and work out. I try to get seven hours of sleep. It doesn't always happen. I usually work out fasted. I do about an hour in the morning and then about 45 minutes in the evening. What I can do when Ive just gotten up and what I can do when Ive had a full day is worlds apart. Getting up with that fresh energyyou cant beat it.

I like cardio less in my 30s, I think. Its just kind of become less and less of my thing. I like my bigger stature, and as soon as I do too much cardio I get too slim. Its a really tough balance for me, because I like to be strong. I like to at least be able to work out with 315 off my chest bench. As soon as I start slipping from that, I know I need to eat more, I know I need to get back on it. I'm always just trying to be the optimum version of myself, from all angles.

Does working out in the morning help stimulate your creativity for the rest of the day?

I think I would have good ideas if I didn't work out. But it's important for mental health. And the better you feel, the more proactive you can be. When I work out, I feel really good for the day.

Do you take off days?

I try to tell myself to work out every day and then the off days end up just end up happening because of circumstance, because I'm busy or something. But I usually at least end up working out five to six times a week.

In 2012 you suffered a pretty intense neck injury during a tour rehearsal. How did that happen?

I was preparing for my world tour and I slipped during a back tuck. The coach was preparing me to do them back to back to back, and he asked me to do, like, ten of them, and I guess I got tired and bailed on one. Youre not supposed to bail cause if you bail youre fucked. And it was not on mats. We were outside, which is the biggest mistake.

Being healthy probably saved my life. I always was into fitness, partly for vanity and partly just being an athlete at heart, but after the neck injury it was like, damn, I could have really lost my life if I wasnt healthy. So it kicked things into gear. Also, I spent seven months not being able to work out, and when you have something taken away from you, when you get It back, youre, like, Oh, shit, I really just wanna go for gold.

Do you work out with a trainer?

I work out with my cousin, who acts as a trainer. We have this really competitive relationship, so it works well for me. When I work with other trainers, I just don't get the best out of myself. He pushes me hard. When he goes hard Im gonna go harder and vice versa, so it ends up being the best kind of workout. And the most fun.

Last year you posted a video of yourself pulling a car on Instagram. What kinds of workouts do you do when you get bored of cardio or weightlifting?

I like to have fun and do different things, whether it's beach workouts, running football routes. I love boxing. I love pulling shit. Lifting carts, all kinds of like weird things, especially being at home, where I can be a lot more creative. I have an 8-seater golf cart that I do deadlifts with. And I pull a Jeep. Those are more like specialty days, which are even more fun. But I box regularly, and I lift weights every day.

What do you eat to fuel all these sessions?

My diet changes pretty often. I've done everything under the sun. I used to blend my salmon and have a salmon shake. I did all kinds of crazy shit. Sometimes I would literally just eat a bunch of eggs. Eggs and veggies. I went vegan, vegetarian, pescatarian. What works the best for me is when I intermittent fast and just do a high protein diet.

Right now Im doing mostly protein and intermittent fasting. Im cutting back a little bit because I kind of went off the rails, just really enjoying quarantine [laughs]. I was living frivolously for a couple of weeks. Im doing a bone broth soup that has a bunch of veggies and beans and all the essentials, and is just packed with protein. And then one other solid meal, maybe grilled salmon or grilled chicken and veggies.

I'm always just trying new things and trying to fulfill my body, but at the same time have the best body that I can. I'm also aging, so different things work at different times. The bone broth is a new thing that I feel like works really well.

My diet aint about taste. I mean, it's cool, but, likeits broth. Its not like having a burger or anything in that good world. I would much rather just eat fries.

Do you have designated days for burgers and fries?

I stay pretty strict and then if I really want something I'll just have it. I try to keep a diet thats about a lifestyle as opposed to a time period. Unless there's something coming up that I need to be shredded for. Im about to shoot something from this character that I just created, so I really want to shred up right now. Im going pretty hard, which Ill probably do for about two weeks.

Every time you gain a million TikTok followers, you make a Milli Meal. How do you dream those up?

Theyre just created off the top of my head. Crazy ass desserts that I would have loved to have as a kid, that we all could be, like, Holy shitI wonder if thats good or not.

Ill take a couple of spoonfuls of them, maybe three or four, depending on how good it is. Sometimes I cant stop. Theyre just so full of sugar, so I cant go too crazy. If Im going to cook a Milli Meal Im intermittent fasting, making sure my calories or low for that day. I dont know that I could ramp up my workouts anymore, so its just about keeping track of my calories. If I know Im doing a Milli Meal I keep it really strict that day.

You don't really strike me as someone who embarrasses easily. Have you always been confident?

It just comes from just being a positive person. I always try to see the positive in every situation. I don't take life so seriously all the time. I like having a good time and I lead with having fun. So no, I dont really embarrass easy.

Theres always times where you feel like youre trying to find your way, so to speak. When I was coming up in the music industry, trying to figure out who I was, I was looking to other people to try to figure out what being successful actually meant, coming up so young as a Black man that sings pop music. There was no blueprint, so trying to figure that out was a process. Im a free agent nowIm not signed to a record label, and its like getting out of a bad breakup. I feel free and awesome. So I try to keep it pretty positive.

Real Life Diet

The Real-Life Diet of David Arquette, Who Is on a Quest for Professional Wrestling Redemption

A new documentary follows the Scream star as he loses 50 pounds, learns jiujitsu, and hits the independent circuit.

Originally Appeared on GQ

Excerpt from:
The Real Life Diet of Jason Derulo, Who Drinks Salmon Smoothies and Deadlifts Golf Carts - Yahoo Lifestyle

Its no secret that eating more veggies is key to a healthy diet. But exactlyhowdedicated to the green stuff do you need to be?

With the growing popularity of eating styles that eschew meat in favor of plants (vegan, vegetarian, plant-based, oh my), you might be wondering if a more is more mentality is the right way to go when it comes to boosting your vegetable intake for the sake of your health.

Thats why we teamed up with Lightlife to get the scoop on all your most pressing plant-based questions (including whether you can eat meat on a plant-based diet), and registered dietitian Vanessa Rissetto, MS, RD, CDN had the answers.

According to Rissetto, eating more plants is, in fact, a ticket to an overall health boost (namely because more plants mean more fiber, more satiety, and more gut support, to name a few benefits), but that doesnt mean you need to ditch animal products entirely.

People think plant based means you cant eat meat, chicken, or fish, Rissetto says. Plant based means eating mostly plants and beans as your source of protein, but high biological value protein (coming from animals) is also allowed.

Okay so some animal products in moderation are still cool (that sound you hear is meat lovers taking a collective sigh of relief), but exactly how much?

A good rule of thumb to follow is to aim for two meatless meals per day.

By Rissettos standards, you can eat meat on a plant-based diet as long as youre making an effort to reduce your intake and opting for plants as your primary fuel source when possible. (Of course, if you want to take your plant-based diet a step further and go vegetarian or vegan, that means youd forgo meat altogether and only allow dairy products if youre vegetarian.)

What that reduction looks like will vary from person to person (and how much meat you eat is ultimately up to youit is your diet after all), but a good rule of thumb is to aim for two meatless meals per day.

For example, if youre eating animal protein at every mealeggs for breakfast, chicken for lunch, steak for dinnerswitch to oats for breakfast and chickpeas and greens for lunch, but keep the meat for dinner, Rissetto says. However, instead of eight ounces [of steak], decrease to three ounces, plus additional greens. To me, then that is considered to be plant-based.

If youre looking to switch up your sources of protein, plant-based proteins can come in clutchespecially if youre hesitant about ditching the ground beef on your taco salad or a juicy burger off the grill. Subbing Lightlife Plant-Based Ground or Burgers gets you 20 grams of protein from real, recognizable ingredients like peas and beets, with all the savory deliciousness your tastebuds crave. So youcanhave your burger and eat it too on a plant-based dietjust as long as its usually a plant-based one.

Top photo: Stocksy/Tatjana Zlatkovic

Sponsored by Lightlife

Read more from the original source:
Is Going Plant-Based an All-or-Nothing Proposition When It Comes to Quitting Meat? An RD Weighs In - Well+Good

In the world of macronutrients, carbs get a bad rap, thanks to the interest in low-carb diets like the Atkins, Whole30, and ever-so-popular keto diet. Diets like these limit your carb intake in order to promote weight loss, and sometimes lead to other health benefits, like curbed cravings and lower blood-sugar levels.

While most of these diets try to keep your daily carb count very low, you can still have your plate of pasta here and there. The zero-carb diet, on the other hand, is even more restrictive. Its goal is to near-completely cut carbs out of your diet, meaning everything from starchy vegetables to baked goods like cookies are almost always off limits.

Like most low-carb diets, chances are you will see weight loss on the zero-carb diet, which is also called the no-carb diet. But it's so restrictive that some experts think the diet is more risky for your health than anything. Carbs aren't the villain they're made out to be, and in fact, they play a major role in brain function and help keep your nervous system functioning properly, among a ton of other benefits.

Here's everything you need to know about the zero-carb diet and its risks, according to registered dietitians.

Generally, a zero-carb diet involves cutting most carb-containing foods from your diet as possible (namely digestible carbs). The name is a bit of a misnomer, since you are technically eating *some* carbs.

"This is the most extreme version of other well-known carb-cutting diets such as the Atkins diet and keto," says Tamsin Jordan, a registered dietitian in New York specializing in women's health. Most people limit their intake of carbs found in foods like non-starchy vegetables, nuts and seeds, and cheese.

When cutting down on carbs, some people choose to limit digestible carbs in particular. Digestible carbs are those that can be completely broken down into sugar (or glucose). Refined grains, pasta, and starchy vegetables like corn are just a few examples of foods that pack digestible carbs.

"Consuming excessive amounts of highly processed, digestible carbs will lead to sharp fluctuations in blood sugar, causing wild swings in energy, mood, and focus," says Jordan, who adds that these carbs are also associated with weight gain and sugar cravings.

Unlike digestible carbs, other types of carbsfiber-rich ones specificallyare not as easily broken down, which is why they have less of an effect on your blood sugar and aid your diet by keeping you feeling fuller for longer. Jordan typically recommends focusing on the quality of carbs that you consume, rather than the quantity. Unrefined carbs are her top choice: "These contain fiber which helps to stabilize your blood sugar and provide an array of vitamins and minerals," she says.

So how do you know how many digestible carbs are in a food? It's not an exact science, but a good way to get an estimate is to look at its nutrition label and subtract dietary fiber from total carbohydrates.

Generally a zero-carb diet requires you to cut out as many carb-containing foods as you can. But it doesn't actually mean you don't eat any carbs ever. For one, you gotta have some for your body to function properly, so skipping them altogether isn't safe. But this diet does go pretty low on the carbs.

A typical low-carb diet would require you to keep your carb count between 100 and 150 grams per day, which would allow for a limited amount of fruit, vegetables, and healthy grains. A zero-carb diet is even more restrictive than this. There is no established limit to how many carbs you can consume, but some people try to keep it between 20 and 50 grams, which in a way can resemble a keto diet, which also requires you to strictly limit carbs.

There is no established limit to how many carbs you can consume, but some people who do a zero-carb diet try to keep it between 20 and 50 grams.

The difference is that the keto diet is typically high in fat. "The ketogenic diet is a type of low-carb diet that is high in fat, moderate in protein and limits carbs to fewer than 50 grams, and in some cases, less than 30 grams per day," says Jordan. "The purpose of this diet is to put your body into a state of ketosis. In this state, your body converts fatty acids from fat stores into molecules called ketones." Your body eventually uses those for energy, burning fat instead of carbs.

Regardless of what your carb goals are, Jordan recommends lowering your carb count slowly over four to six weeks. "By tapering your carbs slowly your body has time to adjust to using a new fuel source. You will also be less likely to suffer potential side effects such as food cravings, low energy, irritability, and constipation."

Yes, it's totally possible to lose weight on zero-carb diet, and really any low-carb diet in general. Most low-carb diets, specifically keto ones, can induce rapid weight loss, per a 2020 review of low-carb diets published in the National Center for Biotechnology Information. The initial weight loss is mostly water weight, but sticking to the low-carb approach can ultimately result in fat loss too.

Stacie Ellis, a registered dietitian-nutritionist in Texas, also adds that low-carb diets can aid weight loss because they also tend to be higher in protein. "Protein makes you feel full, so it is easier for you to eat less food and still feel satisfied. In addition, protein requires more energy (calories) to break down, so individuals who do diets that are higher in protein will end up burning more calories just by eating," says Ellis.

But sorry, pasta lovers. Though you may experience weight loss, something like the zero-carb diet really isn't sustainable if you're a natural carb lover, says Ellis. "My recommendation for the carb lovers who want to try this diet is to be a little lenient with their macro distribution and avoid doing extreme low-carb diets like the zero-carb diet because it's unlikely you'll be able to keep that diet up as a lifestyle," she says.

Instead, Ellis says, "Try a low-carbohydrate diet that still allows a decent amount of carbohydrates, like getting 30-40 percent of [your] diet from carbohydrates. As long as you increase your protein to around 30 percent of your calories you will still lose weight."

There are some benefits associated with limiting carb intake in general. Restricting carbs could be used as an effective approach to improve cardiovascular risk and features of Metabolic Syndrome, a cluster of symptoms associated with an increased risk of conditions like stroke and diabetes, found a 2008 study published in the Lipids Journal.

It's also been shown that a low-carb diet can improve blood sugar levels in people who are obese and improve or even reverse type 2 diabetes, per another study published in the Journal of Nutrition and Metabolism.

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Ellis also points out that a low-carb diet may help overweight people lower their risk of chronic diseases, though she says this is more so associated with the actual weight loss. "Individuals have lowered their blood sugars and triglycerides, and increased their HDL cholesterol. These improvements, however, may be due to the overall weight loss and not due to the diet itself, and [they] would [likely] see the same benefits if they tried other diets that helped them lose weight."

Experts say there are plenty. Since carbs are the body's main source of energy, eliminating carbs can also lead to low energy, fatigue, poor mental function and nutrient deficiency, says Jordan, who doesn't recommend the type of extreme carb restrictions required of the zero-carb diet. "While there are health benefits associated with moderating your carbohydrate intake, a zero-carb diet is not something that I would recommend, unless medically indicated," she adds.

Ellis says that a low-carb diet isn't the best or safest option for women of reproductive age. "Very-low-carbohydrate diets have been correlated with decreased estrogen and increased cortisol and testosterone levels in women," she says (not a great combo if you're looking to get pregnant, and it could cause you to lose your period, which can come with all kinds of complications). "Women of reproductive age should keep their carbohydrates at 30-40 percent of their calories, but also take note of their menstrual cycle to see if it begins to become irregular. If it does then they should increase their carbohydrates to 40-50 percent of their calories."

People on low-carb diets should also be extremely wary of hypoglycemia, which is associated with symptoms like headache, nausea, and dizziness, Ellis also warns. "Individuals who begin having these extreme symptoms need to be careful that their blood sugars do not get too low because it can result in comas or even death in some individuals. This is especially important for individuals who have diabetes or insulin resistance." Don't simply chalk up your symptoms to something like the "keto flu."

While there are some people who say they experience increased focus and clarity on keto-like diets, Ellis says this isn't always the case. "Many individuals who are on a very-low-carbohydrate diet may feel fatigue and have a hard time concentrating. Some individuals become very irritable or cranky due to the low blood sugar."

Another side effect that should be noted is that a low-carb diet can impact your training or workouts. "The bottom line is there is still not enough research concerning the effects of these types of diets on performance and athletes should use caution when trying any new diet in the middle of their training," says Ellis.

Ellis also adds that some people on low-carb diets may also be more prone to injury or burnout. "Unfortunately, most people who consume [keto-like] types of diets tend to eat a large amount of inflammatory foods such as animal products. Unless individuals plan on eating a diet where their fat sources comes from foods like olive oil, avocados, and flaxseeds, they will probably end up with some degree of inflammation in their body," she says. "With an increase in inflammation, individuals have an increased risk of sickness or even burnout and injury with training."

Before starting any kind of diet, it's always best to consult with your doctor to make sure it wouldn't adversely affect your health or that it's safe to pair with your fitness routine or training program.

If you're going to take on a low-carb diet like the zero-carb diet, Ellis recommends packing your plate with a good source of protein and making non-starchy vegetables the base of your meal. You should also try to avoid store-bought foods as these are typically higher in carbs. "Avoid store-bought breads, cereals, granola, and even some of your protein bars. You are better off making your own so you can control how much sugar is added," says Ellis.

Ellis also recommends eating more plant-based fats as opposed to animal-based fats to prevent an excess increase in your LDL cholesterol.

Here are some examples of foods you may typically include or steer clear of while on a no-carb diet.

Breakfast: Scrambled eggs with smoked salmon and avocado

Lunch: Mixed salad greens, with lemon infused chicken breast, cherry tomatoes, olives, cucumber, olive oil dressing with sprinkle of toasted pumpkin seeds

Dinner: Roasted pork chops, Brussels sprouts and asparagus

Snacks: Swiss cheese, celery sticks

Breakfast: Turkey sausage with cooked spinach and mushrooms

Lunch: Mexican chicken lettuce taco wrap with cucumber, jalapeos, avocado, diced red onion and cilantro drizzle

Dinner: Beef meatballs with tomato sauce and zucchini noodles

Snacks: Macadamia nuts, pepperoni slices

Breakfast: Egg omelet with onions, bell peppers and grated cheddar cheese

Lunch: Spinach salad with shrimp, shaved radishes, olive oil dressing and hemp seeds

Dinner: Turkey burger, with roasted tomato, onion and zucchini skewer

Snacks: Dried seaweed, hard-boiled egg

Breakfast: Egg fried in coconut oil, tomatoes, spinach and bacon

Lunch: Pesto chicken with zucchini noodles, sunflower seeds and grated parmesan cheese

Dinner: Beef burger mixed with chopped onions, bell peppers, kale and pecans

Snacks: Cottage cheese, pickles

Breakfast: Small bowl of raspberries, blackberries and strawberries

Lunch: Tuna salad with mixed salad greens, cucumber, cherry tomatoes, red onions, olive oil, balsamic vinegar, walnuts and sprinkle of chia seeds

Dinner: Teriyaki salmon, broccoli, Swiss chard greens with aioli mayo

Snacks: Pistachios, kale chips

The bottom line: The zero-carb diet could lead to weight loss, but it isn't a sustainable lifestyle and can even be risky for certain populations. Instead, it's best to go for a balanced diet that includes multiple food groups and important macronutrients.

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What Is The Zero-Carb Diet? Foods To Eat On A Low-Carb Diet - Women's Health

Fruit is packed with vitamins, minerals, fiber, and plant compounds called phytonutrients. As such, its one of the healthiest foods you can eat.

Some fruits are even considered superfoods due to their numerous benefits. Even though theres no exact definition of what constitutes a superfood, theyre often rich in health-boosting compounds with antioxidant and anti-inflammatory properties (1).

Many fruits have been studied for their health effects. Although its clear that total fresh fruit intake is an important factor in disease prevention, certain fruits stand out due to their robust nutrient content and associated benefits (2, 3).

Here are 25 super fruits to add to your diet today.

In addition to their pleasing taste, plums offer a high concentration of vitamins, minerals, and health-protective plant compounds (4).

Theyre particularly rich in hydroxycinnamic acids, which are a type of polyphenol antioxidant. By reducing cellular damage caused by unstable molecules called free radicals, antioxidants may reduce your risk of various diseases (5).

Plums are also rich in vitamin C and provitamin A carotenoids, both of which have antioxidant and anti-inflammatory properties (6, 7, 8).

Strawberries are particularly high in antioxidants like vitamin C, anthocyanins, phenolic acids, and flavonoids (9).

In a 3-week study, 21 women who ate 9 ounces (250 grams) of frozen strawberries daily experienced a significant increase in antioxidant activity in their blood (10).

Whats more, these healthy berries may slash your risk of disease.

Research suggests that eating strawberries may help reduce heart disease risk factors, lower inflammatory markers, and increase fiber intake, all of which may protect against chronic health conditions like heart disease and certain cancers (11, 12, 13, 14).

Despite their small size, grapes pack a serious nutritional punch. Many varieties exist, and while all make a healthy choice, some are higher in antioxidants than others.

In a recent study comparing 30 grape varieties, Black Pearl, Summer Royal Black, Pearl Green, Seedless Green, and Seedless Red grapes exhibited the strongest antioxidant and free-radical-scavenging activities (15).

These varieties were found to be packed with antioxidants like caffeic acid, epicatechin, catechin gallate, protocatechuic acid, gallic acid, and rutin (15).

Indeed, these antioxidants may be the reason why these tasty fruits are associated with a reduced risk of heart disease and certain cancers (16).

Apples are associated with a variety of health benefits, including a reduced risk of heart disease and several cancers, including colorectal cancer (17, 18).

Notably, theyre a concentrated source of flavonoid antioxidants.

A study in over 56,000 people linked a higher intake of apples and other flavonoid-rich foods to a reduced risk of death from all causes, including from cancer and heart disease (19).

Peaches are often enjoyed in jams and pies, but its best to eat peaches raw.

Thats because fresh peach peels and pulp have higher antioxidant and anti-inflammatory activity than cooked peach products (20).

In addition to phytonutrients like phenolic acids and carotenoids, peaches provide a good source of fiber, vitamin C, provitamin A, and potassium (21).

Avocados are not only creamy and delicious but also packed with nutrients like fiber, healthy fats, potassium, magnesium, folate, and vitamins C and K1 (22).

In fact, studies suggest that these fatty fruits may help reduce weight, blood sugar levels, and heart disease risk factors like LDL (bad) cholesterol (23, 24).

The impressive benefits of blueberries are well documented.

These berries contain several potent antioxidants and are especially rich in anthocyanins, which are plant pigments that account for up to 60% of their total polyphenol compounds (25).

Eating fresh blueberries each day, even in moderate amounts of 1/3 cup (113 grams), has been linked to a reduced risk of heart disease and type 2 diabetes, as well as slower rates of mental decline in older adults (25).

Thanks to their high concentration of vitamin C and polyphenol antioxidants, cherries have powerful anti-inflammatory properties (26).

Both sweet and tart cherries as well as their juice and powder are associated with many health benefits.

For example, a review of 29 studies found that consuming these foods led to reductions in markers of oxidative stress and inflammation, as well as decreased blood pressure, VLDL cholesterol, and HbA1c a marker of long-term blood sugar control (26).

Grapefruits may help improve the nutrient content of your diet. A review of studies in over 12,000 people showed that people who ate this citrus fruit had higher intakes of magnesium, vitamin C, potassium, and fiber, compared with those who didnt eat it (27).

Plus, the analysis found that women who ate grapefruit had lower body weights, as well as lower levels of triglycerides and the inflammatory marker C-reactive protein (CRP), plus higher levels of HDL (good) cholesterol (27).

Blackberries are packed with anthocyanin pigments, and evidence suggests that eating them regularly benefits your health.

An 8-week study in 72 people with high blood fat levels gave one group 10.1 ounces (300 mL) of blackberry juice and pulp daily.

Those who drank this combo experienced significant reductions in blood pressure and CRP levels, as well as significant increases in HDL (good) cholesterol, compared with a control group (28).

Black chokeberries (Aronia melanocarpa) are native to eastern North America and typically found in jams, juices, and pures. Theyre a concentrated source of phenolic acids and flavonoids, including anthocyanins, proanthocyanidins, and flavonols (29).

In a 12-week study, 66 healthy men who consumed chokeberry powder and extract daily experienced improved blood flow and increased blood levels of phenolic antioxidants, which may improve heart health (30).

Although often considered a vegetable, tomatoes are a type of fruit.

Theyre one of the richest sources of lycopene, a carotenoid pigment thats associated with powerful heart benefits (31, 32, 33).

It should be noted that tomato peels contain significantly higher levels of antioxidants than the pulp. For this reason, be sure to enjoy tomatoes and tomato products unpeeled (34).

Figs are fiber-rich fruits that also pack other nutrients like magnesium, potassium, calcium, and vitamins B6 and K1 (35).

Whats more, theyre loaded with polyphenol antioxidants, which have been shown to have numerous benefits. In fact, figs are a more concentrated source of these beneficial compounds than red wine or tea (36).

In addition to being high in polyphenol antioxidants, raspberries are one of the richest sources of fiber among all fruits and veggies (37).

Test-tube and animal studies suggest that eating these berries may reduce your risk of heart disease, type 2 diabetes, and Alzheimers, though human research is needed (37).

Blood oranges are a sweet orange with a reddish rind due to their high levels of anthocyanins (38).

Theyre also loaded with vitamin C, a water-soluble vitamin that acts as a powerful antioxidant. In fact, blood oranges typically contain 3242 mg of vitamin C per 3.5 ounces (100 grams) or 3547% of the Daily Value (DV) for this vitamin (38).

Nectarines are high in vitamin C, beta carotene, and numerous other antioxidant compounds (39).

Consuming beta-carotene-rich fruits like nectarines may help reduce disease risk and early death. One review of studies in over 174,000 people associated beta carotene intake with a significantly reduced risk of death from all causes (40).

Many studies tie pomegranates to a variety of health benefits. These fruits boast compounds like ellagitannins, anthocyanins, and organic acids, which give pomegranates potent antioxidant activity (41).

Human research reveals that pomegranate juice and extracts may help reduce oxidative stress, blood pressure, LDL (bad) cholesterol, triglycerides, inflammation, and muscle damage. Animal and test-tube studies suggest anticancer properties as well (41, 42, 43).

Kumquats are small, orange-colored citrus fruits with tart flesh. Theyre high in health-promoting nutrients and plant compounds like vitamin C, polyphenols, and carotenoids (44, 45).

Theyre native to China, where theyve been used as a natural treatment for coughs, colds, and inflammatory conditions for centuries (46).

Mangos are a popular tropical fruit full of antioxidants, including gallic acid, quercetin, and ellagic acid, as well as the carotenoids lutein, alpha carotene, and beta carotene, which give the fruit its yellowish hue (47).

Mangos are also rich in fiber and may help promote healthy bowel movements.

In a 4-week study in 36 people with chronic constipation, eating 10.5 ounces (300 grams) of mango daily significantly improved stool frequency and consistency and reduced markers of intestinal inflammation, compared with an equivalent dose of a fiber supplement (48).

Goji berries are native to Asia, where theyve long been used as a functional food to promote health and increase longevity (49).

Due to their high antioxidant levels, these fruits are incorporated into tinctures, teas, and other herbal remedies to treat conditions that affect your eyes, liver, kidneys, and digestive system (49).

Goji berries are high in fiber, polysaccharides, phenolic compounds, and carotenoid pigments, which give this fruit its bright orange-red color.

Goji berries may protect your vision and lower blood levels of blood fats. Plus, they may have anticancer, immune-protecting, and brain-boosting properties (49).

Cranberries are packed with beneficial plant compounds.

Human and animal studies note that eating cranberries and cranberry products may lower certain blood fat levels and have anti-inflammatory, antioxidant, antibacterial, and anti-diabetes effects (50).

Cranberries are quite tart, so theyre often enjoyed dried and sweetened, or in sweet dishes like sauces and jams. To get the most benefits, opt for low sugar or unsweetened products.

Lemons are commonly used to flavor foods and beverages.

This citrus fruit is rich in vitamin C, essential oils, and polyphenol antioxidants (51).

Human studies show that daily lemon intake may help reduce blood pressure when combined with walking. Whats more, test-tube and animal research indicates that this fruit has strong anti-inflammatory, antioxidant, antimicrobial, and anti-diabetes properties (52, 53).

Packed with tropical flavor, papayas are rich in vitamin C, provitamin A, folate, and potassium. They also contain many antioxidants but are especially rich in lycopene (53).

Eating lycopene-rich fruits like papaya may protect against heart disease and certain cancers. Interestingly, lower lycopene levels are associated with an increased risk of death from all causes (54, 55, 56).

Watermelon is a hydrating fruit thats loaded with fiber, vitamin C, provitamin A, and many antioxidants. Animal studies demonstrate that it has powerful anti-inflammatory, brain-protective, and liver-supportive properties (57).

Whats more, watermelon is the richest food source of the amino acid l-citrulline. L-citrulline is needed for the synthesis of nitric oxide, a molecule thats essential for blood vessel dilation and other bodily functions (58).

This may be why human studies associate watermelon intake with lower blood pressure levels (59, 60, 61).

You may have heard of acai berries due to the popularity of acai bowls, a delicious concoction made with frozen acai berries and other fruits.

These berries polyphenol antioxidants may offer numerous benefits (62).

For example, human studies link acai berries and juice to higher blood antioxidant levels, protection against cellular damage, and reduced levels of blood fats, blood sugar, and insulin (62, 63, 64).

Originally posted here:
25 Super Fruits to Add to Your Diet Today - Healthline

A new study suggests that a Western-style diet can impair hippocampal function and lead to a decreased ability to control ones appetite. The findings were published in Royal Society Open Science.

A wealth of animal studies have found that animals fed a Western-style diet a diet characterized by high intake of saturated fats and added sugars display impaired hippocampal function and decreased appetitive control. Study authors Richard J. Stevenson and his team wanted to explore whether a similar effect would be found in humans.

As the researchers explain, while the hippocampus plays a major role in learning and memory, it is also associated with the regulation of appetite. Exactly how it controls appetite is unclear, but one theory suggests that the hippocampus makes use of internal bodily state (e.g., feeling sated) to modulate the difference between liking a food item and wanting a food item.

The authors explain how the hippocampus might react when faced with an excitatory food cue when feeling full. Under such conditions, the hippocampus could either inhibit retrieval of associative networks connected with that food and/or dampen activation of brain areas mediating reward. If the hippocampus becomes impaired, then such regulation should become less efficient.

An experimental study was conducted, involving a sample of healthy students who were currently following a nutritious diet (a diet scoring low on a validated measure of Western diet). On Day 1 of the study, the students, aged between 17 and 35, were assigned to one of two conditions that they would follow for the course of one week. The Western diet group was instructed to eat two Belgium waffles as a breakfast or dessert on four days, and to eat a main meal from a fast food chain (including a drink and dessert) on two other days. The control group was assigned to maintain their normal diet throughout the week.

Additionally, on Days 1 and 8 of the study, students were given breakfast in the lab. As a measure of appetitive control, all students completed a wanting and liking test, both before and after consuming breakfast. The test presented subjects with various snack foods and asks them to rate how much they liked and wanted the food items. By administering the test both before and after breakfast, researchers wanted to see whether subjects fullness would reduce their wanting ratings (indicating appetitive control). On Days 1 and 8, students also completed a verbal learning test, known to address hippocampal-dependent learning and memory (HDLM).

Results showed that, among those who followed the Western diet, wanting and liking ratings taken before breakfast were more similar to ratings taken after breakfast, on Day 8 compared to Day 1. In other words, on Day 8, these subjects showed a decreased ability to control their appetites when full, after a week of following a Western diet. Furthermore, the Western diet group performed worse on the verbal learning test than the control group.

Finally, researchers gave each participant an overall appetitive control score, based on their performances on the wanting and liking tests. Researchers then compared these scores to the learning test scores. It was found that a larger drop in test score was associated with a decrease in appetitive control. Importantly, this effect was only found amongst individuals in the Western diet group, and not the control group.

This finding suggests that a Western diet may influence appetitive control by impairing hippocampal function. The authors conclude, More broadly, this experiment, alongside those from the other animal and human studies cited here, suggests that a WS-diet causes neurocognitive impairments following short-term exposure.

The study, Hippocampal-dependent appetitive control is impaired by experimental exposure to a Western-style diet, was authored by Richard J. Stevenson, Heather M. Francis, Tuki Attuquayefio, Dolly Gupta, Martin R. Yeomans, Megan J. Oaten, and Terry Davidson.

The rest is here:
Experimental study links Western diet to decreased hippocampal function and reduced appetitive control - PsyPost

Dieticians Digest by Emily Schmidt

You may have heard of the Mediterranean diet before, and perhaps associate it with eating healthy for your heart. Based on significant research, this is very true. However, this pattern of eating goes beyond lowering death risk from cardiovascular disease and stroke. It may also lower cancer risk, reduce your chance of developing Alzheimers and Parkinsons diseases, help with depression and potentially provide benefits for inflammatory conditions like arthritis.

This eating style is named after the Mediterranean region due to research finding that the diets of many living in this area such as Greece and Italy are associated with reduced disease risk and improved health. Some common denominators of what these cultures eat include an abundance of plant-based foods such as fruits, vegetables, legumes and beans, nuts and seeds, and a focus on lean proteins fish and shellfish, white meat as well as healthy fats, such as olive oil. In fact, the Mediterranean diet is considered a high fat diet, with up to about 40% of calories coming from fat. The big difference between this and other trendy high fat diets, such as the keto diet, is the much larger focus on unsaturated fats. Polyunsaturated and monounsaturated fats come from foods such as olive oil, fatty fish and seafood, nuts and seeds (including nut and seed butters or oils), and avocado. The Mediterranean eating pattern also recommends limiting red and processed meats, high-fat dairy products, and refined sugars, especially from sweetened beverages and desserts. Some specific guidelines include:

Emily Schmidt

Vegetables: 2 or more servings daily (1 cup raw or 1/2 cup cooked) include some raw veggies; avoid boiling and steam, roast, bake, etc. instead; focus on fresh or frozen

Fruit: 2-3 servings daily (1 whole fresh fruit or 1 cup) avoid juices, focus on fresh or frozen

Fish and shellfish: At least 3 servings/week (3-5 ounce fish or 6-7 ounce shellfish = 1 serving), such as salmon, walleye, tuna, trout, shrimp, crab, lobster and more

Lean white meats: chicken and turkey without skin, 3 ounce = 1 serving (size of deck of cards)

Legumes and beans: 3 or more servings per week (1 serving = cup), such as lentils, black beans, kidney beans, peas, etc.

Grains: Choose 100% whole grains; good source of vitamins, minerals and antioxidants many in Mediterranean region dip bread in olive oil.

Nuts and seeds: At least 1 serving per week (1/4 cup) serving size is important as theyre high calorie/fat. Have a handful of raw, unsalted nuts or seeds for a snack or sprinkle on a salad or oatmeal.

Healthy fats: Olive oil, fatty fish and seafood, nuts and seeds (including nut and seed butters or oils), and avocado

Dairy: Choose lower fat varieties; limit fatty cheeses to once per week.

Hydration: Drink mostly water, avoid sugar-sweetened beverages. Optionally, red wine may be included no more than 5 ounces/day for men, 3 ounces/day for women for health benefits.

Cooking tips: Cook with a multitude of herbs and spices, garlic-and-onion-infused tomato sauce and extra-virgin olive oil for low-heat cooking methods and salad dressings. Limit use of salt.

Other considerations: Stay physically active at least 150 minutes moderate exercise per week and focus on mindful eating. Take time for your meals and snacks, pay attention to eating and avoid distractions, and enjoy eating with family and friends.

Dont view the Mediterranean eating style as a strict all or none diet. Rather, see it as more of a lifestyle and pattern of eating and healthy behaviors, where taste and flavor are still very much valued and emphasized. Visit the American Heart Associations website or Mayo Clinics website for recipes and more information.

Albert Lea resident Emily Schmidt is a registered dietitian at Mayo Clinic Health System in Albert Lea. She enjoys writing, cooking and spending time with her son and family.

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Dietician's Digest: The Mediterranean diet what is it really all about? - Albert Lea Tribune - Albert Lea Tribune

There is no avoiding it we have to eat every day. And as the effects of climate change become increasingly evident, the choices we make about what we're eating are more significant than ever.

With many of us cooking at home these days, there is more of an opportunity to use food to fight climate change. With these ingredient swaps and tweaks to your eating habits, you can help make a more positive impact on your health as well as the Earth's.

Ease up on red meat

"A diet without meat products can reduce greenhouse gas emissions by 49 percent and water-scarcity weighted water footprint by 19 percent," said Galen Karlan-Mason, founder and CEO of GreenChoice, a grocery shopping app that helps consumers make informed choices about sustainability and nutrition, citing a 2018 study in the journal Science.

Karlan-Mason cited a number of factors that make industrial agriculture one of the most environmentally taxing processes in global food production. "We monocrop corn and soy and process it into feed, ship the feed to the cattle, provide land and water, and repeat for the life of the cattle, all while the cattle release methane gas daily."

Plant-based meats, however, aren't a one-to-one replacement for burgers and sausages. "If we look at soy production, it's second to beef in environmental damage we're replacing first degree murder with second degree murder," said Douglas Murray, associate professor and chair of the nutrition and food studies department at Montclair State University in New Jersey.

From a nutritional perspective, these processed patties can still be just as high in saturated fat as a beef burger and contain higher levels of sodium, according to Harvard Medical School. So if you're choosing to cancel beef, exchanging it for a meatless option isn't a free pass to eat a soy burger every day.

Focus on unprocessed ingredients

Beyond engineered substitutes, vegetarian protein sources are the obvious swap-in for meat. Most vegetables, as noted in the 2018 Science study, have less of a carbon footprint than even the least impactful animal protein sources, like fish, eggs and dairy.

The phrase "plant-based diet" is a wide-ranging term that encompasses high-protein vegetarian foods like beans, lentils, leafy greens, quinoa and other unprocessed ingredients.

Replacing beef with one of these in your chili, for example, is a small change that can also have a positive effect on your health. There is a correlation between vegetarian diets and sustained weight loss as well as lower risks for certain types of cancer and heart disease, multiple studies have shown.

And incorporating plant-based proteins into everyday meals is easier than ever, thanks to a shifting popular mindset that's embracing meal-planning resources and recipes that incorporate these ingredients. Prepared items like grain bowls, cauliflower rice and veggie noodles are also more prevalent on menus and in supermarkets.

As a bonus, keeping foods like beans and quinoa on hand lets you cook from your pantry more often, enabling you to skip frequent trips to the store during a pandemic.

Though not as environmentally sustainable as vegetarian proteins, eggs are also a more climate-friendly swap, especially when they come from a local farm. "They pack a lot of protein punch, and chicken and egg production is much less environmentally damaging" than beef production, Murray said.

If you'd also like to switch to nondairy milk, Karlan-Mason recommended oat, soy and hazelnut milks as the best alternatives.

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Local is great, but not everything

"Eat local" has long been a sustainability mantra, and community farmers' markets have proliferated over the past 15 years. The number of farmers' markets nationwide skyrocketed from 1,755 in 1994 to 8,771 in 2019, according to the USDA.

But surprisingly, fuel, transport and packaging don't have as much of an impact on emissions as you might think.

"It pales in comparison to the impact of the way land is used," said Shyla Raghav, vice president of climate change at Conservation International, with land use and farm emissions accounting for 80 percent of a food's carbon footprint and transport averaging 5 percent.

While supporting local producers is an important part of the equation from an economic perspective, it's not necessary to beat yourself up for indulging in pineapple, avocadoes or other treats that don't grow in your neck of the woods.

Even almonds, which require a lot of water to produce, can be considered carbon-neutral because their trees store carbon instead of emitting it. And the trees' water consumption per gallon is much lower than the amount of water needed to produce beef and other livestock. "As a source of protein that replaces more intensive sources of protein, it's positive," Raghav said.

What about seafood?

Like any other ingredient, local and sustainable options are always the best choice when it comes to seafood. "There's a lot of rampant overfishing that's affecting fish stocks around the world," Raghav said, so doing research before buying and eating fish is more important than ever.

Farmed shrimp is the one item you should skip to have the greatest environmental impact in this category. "Shrimp farming is the largest driver of mangrove deforestation," said Raghav, noting that mangroves are one of the most carbon-rich ecosystems on the planet. Their deforestation releases carbon dioxide and methane into the atmosphere, a process that makes farmed shrimp more environmentally damaging than pork or poultry.

Instead, turn to smaller fish like anchovies and sardines, which don't take as much fuel or energy to process, especially in comparison to larger fin fish like tuna. And in terms of sustainable aquaculture, farmed bivalves like oysters and mussels can help clean up waterways through their natural filtering and feeding habits.

Start small to make a big impact

If all of this sounds overwhelming or too complicated to truly make a difference, remember that "what consumers can do is drive the demand," according to Murray.

He cited the examples of organic certification and the removal of synthetic growth hormones from milk as two instances where purchasing choices made a lasting change in the food supply chain.

"If enough consumers try meatless Monday, it would have a real significant impact," he said.

Casey Barber is a food writer, photographer and illustrator; the author of "Pierogi Love: New Takes on an Old-World Comfort Food" and "Classic Snacks Made from Scratch: 70 Homemade Versions of Your Favorite Brand-Name Treats"; and editor of the website Good. Food. Stories.

Now, more than ever, the world needs trustworthy reportingbut good journalism isnt free.Please support us by subscribing or making a contribution today.

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Try this Earth-friendly diet: How to shop, cook and eat to fight climate change - jacksonprogress-argus

In an article published online on the Cleveland Clinicwebsite, Ohio-based cancer dietician Joseph Dowdell has explained what iscurrently known about the importance of diet in preventing the risk of cancer.

He says, The first things that tend to pop up are lists offoods you should eliminate because they cause cancer to grow. But we shouldntbe fearful of food. Instead, take a step back and look at the big picture. Thatwill allow you to focus on the diet changes that will have the most impact.

In general, food has not been shown to prevent cancer butdiet does play a key role in the prevention of certain cancers.

The American Cancer Society says obesity is one of the riskfactors for many cancers, including breast, colon, endometrial, esophagealcancer, kidney, liver, ovarian cancer, pancreatic, stomach, and thyroidcancers.

It has been found that at least 18% of all cancers and 16%of cancer deaths are due to obesity, physical inactivity, poor nutrition,sedentary lifestyle, and alcohol consumption.

Dowdell says, Food can help prevent many of the chronicconditions that increase your risk of cancer. Genetics and other healthconditions can impact cancer prevalence as well, but those are usually out ofour control. Obesity is something we can control through food and exercise.

So, to reduce the risk of cancer, Dowdell says it isimportant to maintain a healthy weight.

He recommends going Mediterranean, eating at least five to nineservings of fruits and vegetables each day, limiting added sugars, cutting downon alcohol, reducing salt intake, and taking vitamin D supplements.

Dowdell also suggests starting small if your diet iscurrently more fast-food fodder than plant-based paradigm. He adds, Making anychange is difficult. But setting small, achievable goals makes big goals mucheasier to accomplish.

The cancer dietician advises reducing unhealthy foodincrementally. He says, If youre used to drinking four sodas a day, shoot forone a day for the next week, and then the following week, shoot for one everyother day and see how that goes. Slowly cut down even more. You can makedrastic health impacts without feeling deprived.

However, Dowdell says it is important to know thateveryones body reacts to food differently. Whileall of these are healthy guidelines, nutrition should be individualized. If youhave digestive issues, for example, you should seek medical help, he adds.And always use reliable sources of information like the American Academy ofNutrition and Dietetics, the American Heart Association and the American CancerSociety.

See the article here:
Cancer Dietician Explains the Connection between Diet and Cancer Risk - Myhealthyclick

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