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Picky eaters will never grow out of their fussy habits if they don't have a varied diet by the age of four, a study has suggested.

Researchers found that fussy eating is cemented at a young age and the more parents try to control their children's diets, the pickier they may become.

The best time to try to expand a child's food preferences is when they are a toddler, but any attempts after that are likely to fail, the study said.

The findings, published in the Pediatrics Journal, come from a four-year US study of 317 mothers and their children.

Families reported their children's eating habits and how mothers felt about feeding when the children were four, five, six, eight and nine.

Researchers found picky eating was stable from nursery to school age, suggesting any attempts to get children to eat a wider range of foods need to happen when they are a toddler to be most effective.

The pickiest eaters tended to be under the most pressure to eat more foods, often resulting in them restricting their diet further.

Senior author Dr Megan Pesch, from Michigan Medicine C.S. Mott Children's Hospital, said: "If your [four year old] often pushes their dinner plate away or wages battles against taking another bite of a vegetable they don't like, they may not grow out of it anytime soon.

"Picky eating is common during childhood and parents often hear that their children will eventually 'grow out of it.' But that's not always the case.

"Mothers of picky eaters may be trying to shape their children's preferences for more palatable and selective diets to be more healthful. But it may not always have the desired effect."

The study also found that children reluctant to eat certain foods tended to have lower body mass index (BMI) and are also less likely to be overweight or obese.

Dr Pesch added: "We still want parents to encourage varied diets at young ages, but our study suggests that they can take a less controlling approach.

"That being said, we need more research to better understand how children's limited food choices impact healthy weight gain and growth long term."

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Picky eaters will never evolve their diets if they fail to vary their food by the age of four - Telegraph.co.uk

The South African population continues to undergo a rapid epidemiological shift because our lifestyles are changing what food we eat. We have access to fast food joints, neglecting nutritious homemade meals.

This has subjected us to a pattern of nutrition-based diseases, but it is encouraging that diet is one of the modifiable lifestyle-related risk factors for poor health.

Diets are not a one-size-fits-all solutions. So, how can we create personalised balanced and nutritious diet that suits a student budget?

We can use the Food-based Dietary Guidelines (FBDG), which is a positive, practical, sustainable, affordable, and culturally sensitive guideline to a healthy South African diet.

Remember: Cristiano Ronaldo needs 10 teammates to play a soccer match and win. The same goes for a winning diet plan: The success is based on the combination of foods consumed over a longer period. See it as basically as an investment that matures into dividends of healthy eating habits!

The human body needs no less than 40 different nutrients to stay healthy. This guideline aims to encourage you to increase the variety of food eaten and food group combinations. This increases micronutrient intake such as iron(erythrocyte formation), magnesium, vitamin C, vitamin B12, phosphorus, vitamin B6, riboflavin, thiamine, and vitamin A.

Being active increases energy use improves digestion and immune system function. It is encouraged to stay active.

Starch food includes maize meal, bread, cereals, potatoes, rice, pasta. The common misconception is that starchy foods are fattening and should be avoided. It is a good idea to plan meals with starch being basis (50% of the plate).

Preferably use wholewheat, unrefined, and fibre-rich starch. Remember to drink water with fibrous food to suppress the feeling of hunger and increase the period of satiety.

They are excellent sources of micronutrients and improve immune system functioning. They are low in fat, energy, and high in fibre. Additionally, a tremendous choice for in-between meal snacks.

Eat dry beans, split beans, lentils, and soy products. They are high in fibre and provide an alternative meat replacement as a high protein source.

Dairy products are an important source of calcium, which is aids growth, development, and prevention of bone disorders and hypertension (high blood pressure).

You are advised to eat lean cuts of meat and remove all visible fat before cooking and red meat is also suggested as it increases iron which important is red blood cell production. Iron deficiency causes anaemia.

Several glasses a day will do the trick.

Choose vegetable oils rather than hard fat, this includes cream and butter.

Tip: The next time you go shopping, it might be advisable to also check the typical nutritional information on the back or side of the packaged product.

Be kind to yourself: Some hotwings or burgers twice week wont hurt either, its all a processso do it slow and gently.

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Dont just hotwing it: Your guide to creating a balanced yet affordable diet - The South African

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The Simplest, Most Effective Way to Lose Weight for Good

Let's face it, you've heard of the Keto diet (the success stories are everywhere on social media), but aren't sure exactly how it works.

That's because it's confusing for beginners to get started...

How many carbs and fat is enough? What foods are allowed and what is banned?

This quick 2 minute quiz makes it easy and gives you a step-by-step plan for starting Keto.

With our mouth-watering recipes, youll love your Keto meals so you wont be tempted to cheat! Our delicious and filling recipes stop cravings in their tracks. So its easier for you to stay on track with your weight loss and the Keto diet.

Our plans show you exactly what to eat every meal of every day for 28 days. They include breakfast, lunch, dinner, and snacks. And theyre curated by Keto experts from our private library of over 1,200 recipes. That means no guesswork or stress about if youre doing it right.

Our custom Keto meal plans help you lose weight fastwithout cravings. Because we build your plan to target your exact nutritional needs. We tailor every plan to you, based on 63 different data points from the survey you just finished. We account for everything including your age, gender, activity level, current weight, and goal weight. That way, we can give you the perfect balance of calories and nutrients to feel full and fight cravings, while still seeing the pounds melt away without exercise.

We also customize the meals in our Keto plans for your tastebuds, based on the form you just sent us. So your meals will ONLY use foods you like, and wont have any foods you dont like. That way, you will love every bite as you watch the pounds fall off.

Anyone can make the delicious, fat-melting Keto recipes in our custom meal plans. (Even if you had a hard time with Home Ec back in high school.) Most of the recipes only use five ingredients. And almost all of them have fewer than 10 ingredients.

Just look at these tasty dishes

Even better, most recipes are only a few steps long and take just 15 minutes from start to finish.

Best of all, you can make most of our recipes without any fancy kitchen equipment. For 95% of the meals, you just need a standard set of pots, pans, and utensils. Plus you can make them in advance and bring them with you to work.

We make sure our recipes only use ingredients you can find in a normal grocery store. Things like chicken breast, spinach, and olive oil. You wont need any crazy speciality foods. You should be able to get 99% of the ingredients at stores like Kroger, Publix, ShopRite, Target, and Wal-Mart. And many of the non-perishable items are also available on Amazon. So you shouldnt see a big spike in your grocery bill, either.

Every meal plan also includes a time-saving weekly grocery list that coordinates with each weeks recipes. That way you dont have to go line-by-line through each recipe and write down the ingredients before you can go shopping.

We do it all for you!Just print out the shopping list and take it to the market, or even shop from the convenience of your phone. Either way, our grocery lists will let you get in and out of the store in no time.

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About Plans Simple Quiz Sales - KetoCustomPlan

Picture this: Youre on a new diet, but instead of feeling hangry and deprived, youre brimming with energy and the weight is melting off. Welcome to the keto diet. Its a high-fat, low-carb eating plan that Hollywood stars and athletes like Halle Berry, Adriana Lima and Tim Tebow credit for blasting away their fat.

It seems counter-intuitive eat fat to lose fat? But thats exactly what happens on keto. Heres everything you should know about this diet, including tips to reach your weight loss goals and troubleshoot common problems. Before you dive in, check with your doctor before making any dietary changes.

The keto diet is short for ketogenic diet. Its a high-fat diet that has the potential to turn your body into a fat-burning machine.

The keto diet changes the way your body converts food into energy. Normally, your body turns carbohydrates (think bread and pasta) into glucose for energy. Eating a lot of fat and very few carbs puts you in ketosis, a metabolic state where your body burns fat instead of carbs for fuel.[1]

When your body cant get glucose from your diet, your liver turns body fat and fat from your diet into molecules called ketones, an alternative source of fuel. This puts you into ketosis, aka prime weight loss mode.[2][3]

According to some metabolic experts, youre in the state of ketosis when your ketone levels measure 0.5-3.0 millimoles per liter. The keto diet is one way to get your body to make ketones. Other ways to run on ketones include intermittent fasting and using up your glucose reserves by exercising.

The keto diet quickly boosts weight loss because your body turns fat from your diet and your internal fat stores into ketones. And unlike glucose, ketones cant be stored as fat because they arent digested the same way.

Thats surprising, right? For decades, youve heard that fat makes you fat. Your body is actually built to use fat as an alternative source of fuel. For most of history, people werent eating three square meals and snacks throughout the day. Instead, humans would have to hunt and gather their food, and they learned to thrive when there wasnt any food available, sometimes for days on end.[4]To keep going, their bodies used stored fat for energy. Thanks, evolution.

So, how exactly do you lose weight on keto?

When you start eating more fat and cut out the extra carbs (think sugar, bread and pasta), you tend to experience fewer blood sugar swings and cravings that plague most people on the Standard American Diet. When your body runs on ketones for fuel, it has a steady supply of energy in the form of body fat. When your body relies on glucose, it needs a regular hit of carbs to keep it going.

Ketones may help control your hunger and satiety hormones so you feel satisfied and full, not hangry. That means fewer cravings, more energy and increased fat-burning. Heres how it works.

Join the Fat Bomb keto newsletter and get 3 helpful keto resources: The Keto Food List for shopping, a 7 Day Keto Meal Plan, Keto Alcohol Guide and Sugar Substitute guide.

Ketones impact cholecystokinin (CCK), a hormone which makes you feel full, and ghrelin, the hunger hormone.

One of the reasons old-fashioned, calorie-restricted diets tend to fail is because these diets make you really hungry and cause food cravings.

Cutting calories to lose excess weight changes your hormones that control hunger and satiety. After you starve yourself enough to lose some weight, your brain and gut start making your hormones work against you. [16] [17]Your hormones scream, Eat more and gain that weight back! So you do. And so begins a lifetime of yo-yo dieting.

But it doesnt have to be that way. Skip the whole calorie-restriction, hungry-all-the-time thing, and just use ketosis to its full advantage without making yourself hungry. As long as youre eating a higher percentage of quality fats, moderate protein and just enough carbs, youll feel satisfied and energized not hangry. No calorie-counting required.

The keto diet is pretty simple: Eat mostly healthy fats (about 75 percent of your daily calories), some protein (about 20 percent) and a very small amount of carbs (about 5 percent). This is the general breakdown that a lot of keto beginners follow, but you may have to adjust your numbers and test your ketones to see what works for you.

Choose lower-carb foods such as meat, fish, eggs, vegetables and quality fats. Check out this detailed keto food list and browse these keto recipes for meal ideas. Most people do best eating somewhere between 30-150 grams of net carbs daily.

Net carbs means you can subtract fiber and sugar alcohols (like xylitol) out of your daily carb count they dont affect your blood sugar or get stored as glycogen, the storage form of glucose.

Are you sharpest with a weekly carb refeed, or do you do better on a full ketogenic diet? Do you burn out when you dip below 100 grams of carbs per day? Theres a lot of variation within lower-carb diets, and some people feel their best with different styles of eating. Find a good balance that works best for your personal biology.

Generally, a ketogenic diet is safe for many people but there are a few side effects to watch out for. Here are some tips to try if youre experiencing common side effects, however we recommend you see your doctor if you have any trouble.

Carbs require water for storage. Fat does not. On a keto diet, you store less water, and your kidneys actively expel sodium instead of holding onto it. That means its easy to get dehydrated eating keto, especially during the first few weeks. With dehydration and low electrolytes, your muscles can start cramping, too.

Do this: Ask your doctor about supplementing with magnesium, sodium and potassium, your bodys three main electrolytes, and make sure you drink extra water. This is particularly important if you work out while on keto. Staying hydrated will also help you avoid symptoms of the keto flu (more on that below).

A lot of people report struggling to process carbs when they eat a strict keto diet long-term, which makes sense. If you hardly ever eat carbs, you have no need to keep your insulin pathways running. Its like keeping the lights on during the daytime a waste of energy.

Do this: Experiment with carb cycling (aka cyclical keto) by eating approximately 150 grams of net carbs one day a week.

There isnt research on keto and sleep problems, but some people report waking up in the middle of the night on keto. If you find you have trouble sleeping on keto (and Bulletproof sleep hacks dont help), you may be better off eating some high-quality carbs at night.

These issues are common on strict keto, and are a big part of the reason why the Bulletproof Diet includes some quality carbs.

Do this: Take 1 teaspoon of raw honey before bed to provide your body with carbs through the sleep period.

If youre eating fewer than 20 grams of carbs a day, it can be hard to get enough fiber. Fiber intake thats lower than the recommended amount can contribute to constipation[18] and irritable bowel syndrome (IBS).[19]

Do this:

On the opposite end of the spectrum, some people experience diarrhea on keto, especially if they arent used to consuming a higher-fat diet.

Do this:

For a very small number of people who try keto, this diet change can bring on an itchy, red rash on the back, chest, neck or armpit area. Also known as Prurigo pigmentosa, keto rash is not life-threatening or dangerous. The exact causes still arent understood, but a small study points to differences in hormones, gut bacteria or exposure to allergens as potential triggers.[20]

Do this: Check with your doctor, and try these tips to deal with keto rash:

The keto flu is a natural reaction your body undergoes as it switches from burning sugar to fat for energy. The keto flu, aka carb withdrawal, generally kicks in at the 24- to 48-hour mark. Symptoms include brain fog, headache, insomnia, irritability, muscle soreness, poor focus and sugar cravings.

The keto flu affects some people more than others. If you ate a diet low in refined sugar and starches before going keto, youll likely experience only mild symptoms. A diet high in sugar and carbs may set you up for greater withdrawal symptoms (especially from the sugar).

What causes the keto flu? When you restrict carbohydrates, your body must learn how to burn its backup energy source, and in order to do so, three big changes have to happen:

Do this: To beat the keto flu, try these remedies.

If all else fails, up your carb intake. For some people, increasing fat simply wont curb keto flu symptoms. If this is the case and you tested your limits by adding more fat and are still experiencing flu-like symptoms youll want to up your carb intake just a bit.

Whether youre thinking about starting keto or youre five weeks in, here are some tips and tricks for common keto concerns.

For the best results on keto, stick to these principles:

For a more detailed guide on what to eat on the keto diet, check out this downloadable complete keto food list.

It can take anywhere from 2-3 days to a few weeks to enter ketosis, depending on your bodys ability to adapt to burning fat for fuel. Once you enter ketosis, your body will naturally produce ketones molecules that fuel your brain and body with fat, not carbs.

You can usually tell if youre in ketosis if you have steady, lasting energy, better focus, and a reduced appetite. For definitive answers, test your blood ketone levels. Youre in ketosis when your ketone levels measure 0.5-3 (thats millimoles per liter).

You can test your levels using urine sticks, blood sticks or a blood meter. You can also test for acetone levels in your breath using a breath analyzer.[22]

However, just tracking how your body feels is a simple way to know whether youve hit that ketosis sweet spot. Here are signs you may be in ketosis:

Macros, or macronutrients, are the carbs, fats, and protein that make up your food and help you create energy. Its not essential to count macros on the keto diet, but its a useful way to learn more about your food and understand your bodys needs. Learn more about ideal keto macros, including the benefits (and drawbacks) of counting them.

Even if you dont calculate macros, you should keep track of net carbs the carbs your body actually uses for energy. Calculating net carbs can help you stay in ketosis and inform your food choices. Find out how to calculate net carbs on keto and how many net carbs vs. total carbs you need.

The ketogenic diet is effective and backed by science. When done properly, the keto diet has been shown to support weight loss, create more mitochondria in your brain and reduce inflammation.[23] [24] [25]

However, any diet can be good or bad for you, depending on what you put on your plate. If you stick to the Bulletproof Diet roadmap, you eliminate keto foods that make you feel weak and dont belong in a healthy diet like processed cheese and sugar-free sodas.

Dirty keto follows the same high-fat, low-carb structure of the standard keto diet but it allows processed, packaged and fast foods. Its still possible to enter ketosis and burn fat while youre on dirty keto, but it has serious drawbacks like inflammation and weight gain. Here are the facts about dirty keto, and why you should avoid it.

No, keto does not cause diabetes. Several studies indicate that ketosis may help manage diabetes by decreasing glucose intolerance and stabilizing blood sugar.[26] [27] [28]

Yes and no. Some people thrive on the full keto diet without any problems. Other people run into issues from restricting carbs long-term, like insomnia and hormone imbalances. If thats the case, experiment with keto carb cycling (aka cyclical ketosis), where you eat a moderate amount of carbs one day a week, so your body can cycle in and out of ketosis. Its an effective modification that helps many people avoid any potential dangers and risks of a keto diet. Heres how to do a keto carb cycling diet, and whether its right for you. Its always a good idea to revisit your diet with your doctor often.

There are three types of ketone bodies.[29] They are:

Youll produce more of each type the longer you fast or restrict carbs.

Some people feel fine when they eat very few carbs for extended periods of time. But if youre dealing with symptoms like dry eyes, insomnia, fatigue and mood swings, your body might be asking for more carbs especially if youre a woman, an athlete or dealing with lots of stress (or all of the above). Learn more about the benefits of experimenting with your carb intake.

You might be eating too much, not enough, or the wrong foods altogether. Here are a few reasons youre not losing weight on keto and what to do about it.

MCT oil is a powerful tool on the ketogenic diet because it helps your body produce more ketones and stay in ketosis. However, not all MCT oils are the same, and some are more effective than others. Heres a guide to MCT oil and keto.

Exogenous ketones are synthetic ketones that help raise ketone levels in your blood. Theyre popular supplements, but definitely not required instead, focus on eating enough high-quality fats. Your body will naturally produce all the ketones you need to power through your day. If you want to add a supplement to your keto diet, MCT oil is a great place to start. You can read about the effectiveness of different keto supplements here.

Definitely. Intermittent fasting may actually make keto more effective by boosting your fat-burning and weight loss results. Learn more about keto and intermittent fasting.

No. Whereas the Atkins Diet is extremely high in protein, a keto diet contains moderate amounts of protein. On a keto diet, large amounts of protein can turn into glucose in a process called gluconeogenesis, thus taking you out of ketosis. Thats why fatty cuts of meat are better than, say, chicken breast, which is high in protein and low in fat.

With targeted keto, you time your carb intake around workouts or times of heavy stress to give your body a little extra fuel. A lot of people on a full keto diet report bonking during intense workouts: They run out of fuel suddenly and dont have the energy to keep going. Research suggests that with full keto, youre likely to run out of energy during anaerobic workouts[31] any kind of short, intense workout. That includes lifting, CrossFit and high-intensity interval training.

Meanwhile, full keto seems to be good for endurance training like long runs.[32]That said, these are super-athletes who are used to running up to 200 miles at a time. If you dont fit that bill, you may benefit from doing targeted keto and having some carbs before a longer cardio session.

The other benefit to targeted keto is metabolic flexibility. People who stay in ketosis long-term gradually lose their ability to process carbs, and can actually develop insulin resistance.[33]Thats fine as long as you never eat carbs, but if you want to have maximum metabolic flexibility, youre better off occasionally breaking ketosis with a targeted keto diet or a cyclical keto diet.

The trick with the targeted ketogenic diet is to eat just enough carbs. You want to burn through them during your workout and go back into ketosis a couple hours post-workout.

This is one of the rare times when you want higher-glycemic carbs. Your goal is to burn through them for quick energy during your workout, and have them out of your system by the time you finish. With that in mind, a few good options for carbs are:

Note: you dont want to eat high-fructose carbs on targeted keto. Fructose goes straight to your liver instead of your muscles, so youll end up dropping out of ketosis without giving your muscles extra energy. Higher-fructose carbs include fruit, honey and agave. Steer clear of those for targeted keto.

For the ultimate boost, drizzle Brain Octane MCT oilon your pre-workout carb source, so you have ketones alongside the carbs for maximum energy and metabolic flexibility.

Join the Fat Bomb Keto Newsletter for weekly tips, recipes, and more for Keto dieters

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The Keto Diet Guide - FAQs, Tips, and Science ...

At any given time, more than a third of Americans are on a specific diet, with weight loss as a leading reason. Most are going to be disappointed, because even when successful, lost weight is frequently regained within a few months.

While most weight-loss diets can help you lose weight, they may be unsuccessful over the long run for a number of reasons. Some people dont follow their diets carefully and dont lose much weight even from the start. Others may go off the diet entirely after a while, because its too restrictive or the foods arent appealing. Some may engage in less physical activity as they consume fewer calories. But who hasnt heard of someone doing everything right and still losing minimal weight, or regaining lost weight over time? Perhaps that someone is you.

Even when research studies confine study subjects to a research setting with carefully-controlled calories, food types, and physical activity, and with intensive counselling, teaching, and monitoring the lost weight and other health benefits (such as improved cholesterol and reduced blood pressure) tend to disappear soon after the study ends.

According to a new study, popular diets simply dont work for the vast majority of people. Or more accurately, they are modestly effective for a while, but after a year or so the benefits are largely gone.

In a large systematic review and meta-analysis, recently published in the medical journal The BMJ, researchers analyzed 121 trials that enrolled nearly 22,000 overweight or obese adults who followed one of 14 popular diets, including the Atkins diet, Weight Watchers, Jenny Craig, DASH, and the Mediterranean diet, for an average of six months. The diets were grouped into one of three categories: low-carbohydrate, low-fat, and moderate-macronutrient (diets in this group were similar to those in the low-fat group, but with slightly more fat and slightly less carbohydrate). Loss of excess weight and cardiovascular measures (including cholesterol and blood pressure) while on one of these diets were compared with other diets or usual diets (one in which the person continued to eat as they usually do).

While weight, blood pressure, and cholesterol measures generally improved at the six-month mark, results at the 12-month mark were disappointing, to say the least.

Based on this new report, you might be tempted to throw up your hands and give up on weight-loss diets altogether. But theres another way of looking at this: it probably matters less which plan you pick (whether low-carb, low-fat, or something in between) than whether you stick with it.

The average duration of the studies included in this analysis was six months. What if theyd lasted 12 months, or two years, or a lifetime? The benefit would likely have been greater and more long-lasting. The trick is to pick a diet with foods you actually like so that its not so hard to stick with it.

In addition, there are factors other than diet that can have a big impact on weight. For example, everyday physical activity, regular exercise, and sleep are important in helping to maintain a healthy weight.

Rather than following a highly restrictive or named diet, I endorse the Mediterranean diet. Its among the best studied, performs well when compared with other diets (as in this analysis), and was the only diet in this analysis to have long-lasting effects on LDL cholesterol levels.

The bottom line

Losing weight is not easy. If youre struggling with your weight, talk to your doctor, a nutritionist, and perhaps a health coach. Review this study with them and, together, decide on dietary and other lifestyle changes that appeal to you. Then stick with them. Remember, youre most likely to stick with lifestyle changes you actually like.

The rest is here:
When dieting doesn't work - Harvard Health Blog - Harvard Health

A new study has looked at the links between markers of heart health and three types of diet: the DASH diet, a different fruit- and vegetable-rich diet, and a typical Western diet. Its conclusion? Diets that include lots of fruit and vegetables are associated with better heart health.

A new observational analysis recently published in the Annals of Internal Medicine adds to evidence that diets rich in fruits and vegetables may help protect cardiovascular health.

The analysis draws on data from the Dietary Approaches to Stop Hypertension (DASH) trial, which assessed the effects of a specially designed diet on blood pressure, in comparison with other types of diets.

This DASH diet was developed by specialists in nutrition who were affiliated with the National Institutes of Health (NIH).

On the whole, the DASH diet favors the intake of fruits, vegetables, whole grains, low-fat dairy products, poultry, fish, nuts, and beans over that of red meats and fatty, sugary, or salty foods.

For the current analysis, the researchers including the studys lead author, Dr. Stephen Juraschek, of the Beth Israel Deaconess Medical Center, in Boston, MA compared the effects of three types of diet on markers of heart health. The diets trialed were the DASH diet, a different diet rich in fruits and vegetables, and a typical American diet.

The latter reflected levels of nutrient consumption reported by the average U.S. adult, while the diet rich in fruits and vegetables was, in many ways, similar, but it contained more natural fiber and included fewer snacks and sweets.

Researchers looked at data from three randomly assigned groups of participants from the DASH trials. The total number of participants in the present analysis was 326, and each had followed one of the three diets mentioned above for a period of 8 weeks.

The investigators assessed the levels of three biomarkers related to heart health in samples of serum, a component of blood, collected from the participants.

The participants mean age was 45.2 years, and none had preexisting cardiovascular conditions.

The serum samples had been collected, first, after a 12-hour fast before the participants had started on their respective diets and, later, at the end of the 8-week study period.

The serum biomarkers that the team assessed were: high-sensitivity cardiac troponin I, N-terminal proB-type natriuretic peptide, and high-sensitivity C-reactive protein.

Troponin helps regulate the contractions of the heart muscle, and overly high levels of this protein can indicate heart damage.

High levels of C-reactive protein in the bloodstream can indicate inflammation, while very high levels of proB-type natriuretic peptide are a marker of heart failure.

After assessing the serum samples taken before and after the 8-week dietary interventions, the team found that people who had followed either the DASH diet or the other fruit- and vegetable-rich diet consistently had significantly lower concentrations of two biomarkers troponin and proB-type natriuretic peptide than their peers who had followed the typical American diet.

This, the investigators suggest, indicates better heart health in those groups. Levels of the two biomarkers did not differ among the people who had followed either of the plant-rich diets.

C-reactive protein levels which can indicate the presence of inflammation were not affected by any of the three diets.

While it is unclear which aspects of the DASH and the other plant-rich diets may have benefited heart health, the study authors do have a hypothesis. They write:

Our study suggests that dietary features common to both the DASH and fruit-and-vegetable diets, including but not limited to higher potassium, magnesium, and fiber content, may be causative factors.

Nevertheless, they caution, Further research is needed to confirm whether similar diets can improve cardiac function in adults with established heart failure.

Read the rest here:
8 weeks on fruit- and vegetable-rich diets tied to better heart health - Medical News Today

Tennis star, businesswoman and all-around American icon Venus Williams says she eats a mostly vegan diet, something that she started back in 2011 when she was diagnosed with an auto-immune disease calledSjogren's Syndrome and realized that drastically changing her diet could help alleviate her symptoms.

Now Williams, 39,says that being mostly plant-based or vegan helps herdial back the symptoms of debilitating joint pain and fatigue."I started eating raw and vegan for health reasons," Venus told Women's Health in a recent interview. "I needed to fuel my body in the best way possible."

Venus champion sister Serena Williams, and her husband Alexis Ohanian, both embrace a plant-based lifestyle as well. Ohanian said he does it to be a better father to their daughter Olympia, and he even joined an all-star lineup as executive producer of The Game Changers documentary about athletes who perform better on a plant-based diet.

Serena told Bon Appetit that she cleaned up her diet and started eating vegan when her sister Venus was diagnosed with Sjogren. She said that together, they learned to eat lots of raw foods and smoothies. While they do eat mostly plant-based foods, they both say they do cheat one in a while, calling themselves chegans recognizing they are not perfect and its ok to allow some room to be imperfect. "I try to make the majority of my meals raw and vegan, but Im only human and am known to cheat a little bit, says Serena.

So what does a day in the life of Venus vegan eating look like? Weve pulled out some of her go-to meals and snacks and created a short meal guide that will help you eat just like Venus.

Breakfast

Venus says she is not a morning person but keeps it light with a protein shake or smoothie. Especially since she trains in the morning, she doesn't want to eat a big meal. Serena also puts this into practice. Her husband Ohanian told GQ that his wife taught him the benefits of working out on an empty stomach to burn more fat and get more afterburn; he now follows his wife's lead and waits to refuel after.

Breakfast inspo:

Lunch

Venus says she is often busy between training and business meetings and often needs something quick or that she can eat quickly. "Depending on how much time I have for lunch and what my schedule looks like, lunch can vary from sweet potatoes and rice to a green smoothie," she says.

Lunch Inspo:

Snacks:

"Im often running from multiple practices to meetings for EleVen or calls with my design company, V Starr, so I am always looking for little things that are easy to bring on-the-go," she explained to Womens Health. She says she grabs a bar from CLIF when super busy for a small-but-mighty quick fill-up. Venus also opts for snacks loaded with greens and veggies like kale chips, green juices and smoothies.

Snack Inspo:

Dinner

At night, Venus goes for a salad or something that is easy to whip up. Her go-to is a homemade vegan caesar salad. She also tries to keep it light on the sweets, especially when training but keeps it real admitting that sometimes a girl just needs a donut!" We second that Venus!

Dinner Inspo:

For more plant-based recipes, and to start your plant-based eating plan, check out the Beginner's Guide to Plant-Based Eating here.

Read more here:
Venus Williams Eats Mostly Plant-Based or Vegan, and You Can Too - The Beet

Six cooling foods that could be your best diet-friendly companions

Highlights

The summers are here and how; as the country grapples with the intense heatwave, the experts are predicting that things may get worse in coming days. The temperatures may continue to soar, and we must take all precautions that we can to cope with the sweltering heat. Your diet could also play an instrumental role in providing some respite. As you must have figured, this is not really an ideal time to gorge on fiery hot and spicy food, but turning towards something cooling and comforting. Your tummy needs soothing foods and the season is abound with it.

(Also Read:Coconut Water Benefits: 6 Reasons To Add This Wonder Drink To Your Diet)

Coconut water is one of the most beloved summer drinks

(Also Read:Basil Seeds: 7 Surprising Benefits Of Sabja Seeds)

Sabja seeds are also replete with antioxidants

Other than these foods, Indian gourd vegetables like lauki, karela, tori are also renowned for their cooling properties, you can try adding these to your diet as well.

About Sushmita SenguptaSharing a strong penchant for food, Sushmita loves all things good, cheesy and greasy. Her other favourite pastime activities other than discussing food includes, reading, watching movies and binge-watching TV shows.

See the original post here:
6 Cooling Foods That You Should Include In Your Weight Loss Diet - NDTV Food

Photo via City of Lakeland, Florida Ave. Road Diet vision

Thanks to the Florida Ave. Road Diet Test, driving on the stretch between Ariana St. + Lime St. is feeling + looking pretty different lately.

Starting with a study by the Florida Department of Transportation (which was the first of its kind in Florida) to determine how to make S. Florida Ave. more functional, the $1.7M Road Diet project is now officially being put to the test.

To catch up on the deets of this project, click here for a quick explanation.

With data + community input currently being monitored, many Lakelanders are curious about how this project may transform the Dixieland area if made permanent.

The following renderings sourced from the City of Lakelands award-winning GIS data system illustrates what the future may hold for Florida Ave.s transportation flow. Shout out to Lakelander Gate A. for sharing these findings via Facebook.

This change will allow for a transition between the newer + older Dixieland areas, as north of Ariana St. has opportunity for business growth.

This scenario features the vacant lot on the East side of Belmar, aka the Tucker Lounge Site to provide a 3 story multi-use building.

This intersection would have enhanced sidewalks + go from five to three lanes.

This design concept provides a two-three story residential building along Missouri Ave. with ground floor retail + office use.

This redesigned downtown corner would feature reducing five lanes to two travel lanes, with one center left-turn lane + wider sidewalks.

Think these renderings are pretty rad? Your friends probably will too. Send this conversation their way.

LALtoday team (Abby and Kaylee)

Continued here:
The vision for Florida Ave.s road diet project - AVLtoday

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