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The Real-Life Diet of an Iditarod Musher, Who Eats When His Dogs Eat – GQ
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What is your fitness routine right now?
A typical training routine for me is two hours of cardio per day and one additional hour of strength training or core. I spend a lot of time at the Alaska Rock Gym. They have everything I need, from a StairMaster to a treadmill to weights. Then I reward myself after my workouts with some climbingits my treat for finishing my workout. Running on the treadmill facing the climbs is a motivator for me. I also do regular hikes in the mountains near my house.
What do you do for weight training?
Primarily legs and core. Tons of squats and crunches, which I do every day. I also do upper body a few times a week. I try to constantly do micro workouts. At work, every time I see a patient, Ill go into my office afterwards and do some curls before seeing the next patient. I also installed a pull-up bar in the clinic, so every time I walk by I do some pull-ups.
One thing I know about expeditions is that the food isnt exactly gourmet. What do you pack to eat to fuel yourself?
On the mountain there's a lot of meat and rice, some of which we get at tea houses on the way to base camp, and some of which our expedition cook makes. I bring plenty of snacks from home. Primarily things that give you energy. Im a big fan of peanut butter and Snickers bars. When the altitude starts to hit me, I find I cant choke down a Clif Bar or protein bar, so its usually softer stuff that Im taking in.
I assume that differs from your diet at home. Youre probably not eating Snickers every day?
Yeah, thats for sure. Ive been in training for the last year, so Ive really tried to clean up my diet a lot. I eat very little sugar. Mostly vegetables, lean meats, and protein shakes.
When youre mushing, youre responsible for feeding both yourself and the 14 dogs. How do you juggle that? Ive heard the dogs need roughly 10,000 calories a day when theyre racing.
On the Iditarod trail, I eat when the dogs eat. The dogs primarily eat beef and fish. Thats also how the dogs get a lot of their water content, because the protein is frozen, and we essentially make a goulash for them by heating snow until its melted and boiling. I cook their food in that. They usually eat four times a day. At that point, its easiest for me to heat vacuum-sealed meals for myself. Things like shepherd's pie, pasta, and soup. Im focused more on the dogs' nutrition on the trail.
Whats the biggest challenge associated with running in the Iditarod?
Sleep deprivation. Thats really the hardest part. I usually stop for six hours at a checkpoint, which is considered a large amount of rest; the elite mushers will take between two and four hours at a checkpoint. At least two hours of that time is spent taking care of the dogs and melting snow to get water. Taking care of each and every paw. Rubbing sore muscles. Just really obsessing over the health of the dogs so they can get you through this thousand mile adventure. You just don't get a lot of sleep. You also can't plan on storms that are going to hit and how that might affect your race plan.
A selfie of Daugherty.
How do you come down from events of this magnitude? A Netflix binge? A half-marathon?
Ill sleep for 12 hours a day for two or three days after the Iditarod. I feel like I cant get enough sleep and cant get enough food. I usually lose five to 10 pounds on the trail. And being a father of five whos gone for this event, coming down usually means reconnecting and spending meaningful time with my family.
Whats next after the Iditarest?
Im taking my daughter and her friends up Mount Rainier this summer. Then in June 2021, my son wants to climb Denali for his senior trip, and were training to do that together. Ive already climbed it once before. After that, I have a few more of the Seven Summits to do. From an adventure standpoint, those are my big goals right now.
This interview has been edited and condensed for clarity.
Real-Life Diet is a series in which GQ talks to athletes, celebrities, and everyone in-between about their diets and exercise routines: what's worked, what hasn't, and where they're still improving. Keep in mind, what works for them might not necessarily be healthy for you.
John Karangis wakes up at the crack of dawn to train, then heads into the office to invent new Shake Shack menu items.
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The Real-Life Diet of an Iditarod Musher, Who Eats When His Dogs Eat - GQ
Cleveland Clinic Researchers Discover a New Diet-Associated Gut-Microbe Metabolite Linked to Cardiovascular Disease – Health Essentials from Cleveland…
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Stanley Hazen, M.D., Ph.D.
Cleveland Clinic researchers have identified a gut microbe-generated byproduct phenylacetylglutamine (PAG) that is linked to development of cardiovascular disease, including heart attack, stroke and death. The study was published in Cell today.
Phenylalanine is an amino acid found in many foods, including plant- and animal-based protein sources like meat, beans and soy. The researchers led by Stanley Hazen, M.D., Ph.D., chair of the Department of Cardiovascular & Metabolic Sciences in Lerner Research Institute and co-section head of Preventive Cardiology & Rehabilitation in the Miller Family Heart, Vascular & Thoracic Institute found that when phenylalanine is broken down by microbes in the gut, it produces a byproduct (metabolite) that ultimately shows up in blood called phenylacetylglutamine (PAG) that contributes to heart disease.
Over the past decade there has been an increasing amount of data to suggest that gut microbes play a role in health, especially as it relates to heart disease, said Dr. Hazen, who also directs the Cleveland Clinic Center for Microbiome and Human Health. We found that blood levels of PAG contribute to cardiovascular disease risk in a couple of different ways.
Analyzing samples from more than 5,000 patients over three years revealed that elevated PAGln levels predicted subjects who went on to experienced adverse cardiac events like heart attack and stroke in the future, and also in those with type 2 diabetes (an independent risk factor for cardiovascular disease). Animal model and microbe transplantation studies suggest the gut microbe-produced PAG can play an important role in driving cardiovascular disease.
The researchers also analyzed whole blood, platelet-rich plasma and isolated platelets from patient samples to understand how PAG affects cell processes. They then analyzed animal models of arterial injury to see how PAG induced cellular changes manifest into disease. Dr. Hazen and his team found that PAG enhanced platelet reactivity and clotting potential, which increases the likelihood of blood clots, a major cause of adverse cardiac events like heart attack and stroke.
Part of the reason we were so interested to have made this discovery is because we found that PAG binds to the same receptors as beta blockers, which are drugs commonly prescribed to help treat cardiac diseases. said Hazen.
Administering beta blockers to animal models with elevated PAG was shown to reverse cardiovascular endpoints driven by PAG. Additionally, researchers found that using gene editing technology or drugs to block PAG receptor signaling significantly reduced clotting activity.
We believe our findings suggest that some of the benefits of beta blockers may be attributed to preventing PAG related activity, said Hazen. Beta blockers have been widely studied and are prescribed to many cardiac patients, but, to our knowledge, this is the first time that this mechanism has been suggested as an explanation for some of their benefits.
Ina Nemet, Ph.D.; Prasenjit Saha, Ph.D.; and Nilaksh Gupta, Ph.D., are co-first authors of the present study, which was supported by the National Heart, Lung, and Blood Institute (part of the National Institutes of Health) and the Leducq Foundation.
Here’s Exactly What You Can and Can’t Eat on a Plant-Based Diet – Prevention.com
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It can be impossible to keep all the dietary buzzwords straightvegan, pescatarian, flexitarian, paleofruitiarian? So where does "plant-based" eating fit in?
First of all, unlike some of these other concepts, plant-based eating is not a diet, and its definitely not a passing fad. Its simply a new label for an eating style that has been around forever, says nutritionist Wendy Bazilian, Dr.P.H., R.D.N. Its a guide, a road map to help you move toward health, while allowing for a lot of flexibility.
Plant-based covers a lot of dietary ground. Bazilian points out that a while a vegan diet is certainly plant-based, so is a lifestyle in which you eat vegetarian most of the time, but indulge in turkey on Thanksgiving, or your mothers pot roast during Sunday dinner. In fact, some of the worlds most popularand healthiestdiets, are plant-based by nature, while still including small amounts of meat. The Mediterranean diet, widely considered to be one of the healthiest eating styles in the world, includes fish, chicken, some low-fat dairy, and the occasional bite of red meat.
Some of the worlds most popularand healthiestdiets, are plant-based by nature.
The American diet has long featured a big hunk of meat in the center of the plate, with a few vegetables scattered on the side as an afterthought. Plant-based simply means switching that equation around. Food grown from the earth, such as vegetables, fruits, beans, nuts, and whole grains, are front and centerbasically, the A-listers of your platewhile food derived from animals, such as beef, poultry, fish, and dairy, play more of a supporting role. Its not all-or-nothing, says Bazilian, who is also an ambassador for California Walnuts. You dont have to go entirely meat-free to be more plant-based. Plant-based also means eating more whole foods, while cutting down on processed foods.
Henrik SorensenGetty Images
As Bazilian points out, not all plant-based diets are equal. You can eat potato chips, white rice, and carrot cake and call it plant-based, but it will not do much for your health or weight. In fact, one large study found that while a plant-based diet focused on whole grains, fruits, and vegetables significantly lowered the risk of cardiovascular disease, a "plant-based" diet that included high-sugar, high-fat, processed foods such as sweets and soda, as well as refined grains and potatoes, had the opposite effect.
But if you stick with the plant-based foods you know are actually healthy, the benefits can include:
A lower risk of developing type-2 diabetes
A lower risk of heart disease
A lower risk of developing cancer
A lower rate of cognitive decline
A potentially higher rate of fertility
Even more important: If you're concerned with the increasingly alarming news about climate change, switching to a plant-based diet can help the planet by reducing global greenhouse emissions, reducing land clearing, and helping preserve the habitats of endangered species.
Because "plant-based diet" is such a broad term, there is no clear answer about this, but everything points to yes for weight loss, says Bazilian. Vegetables are high in nutrients and low in calories, she explains. Plus they have higher satiety, so you dont have those energy highs and lows, and you dont get as many cravings. In one study, overweight and obese subjects who followed a low-fat, whole-food, plant-based diet (with no calorie restrictions) for six months lost an average of 26 pounds.
Henrik SorensenGetty Images
Though it takes a little more planning, you can get all the protein you need from plants. In fact, Bazilian points out that several world-class athletes, including the most powerful of them all, Serena Williams, thrive on vegan or plant-based diets. Here are some protein-packed plant-based options:
Tofu, 13 g protein per 3 oz. (try Hodo Moroccan Tofu Cubes)
Walnuts, 4g protein per 1/4 cup. (try this Walnut Balsamic Spinach Salad recipe)
Tempeh, 16g protein per 3 oz (try Lightlife Organic Tempeh)
Edamame, 12 g protein per 2/3 cup (try this Edamame Hummus recipe)
Chickpeas, 7g per 1/2 cup (try Banza Chickpea pastas)
Black beans. 7g protein per 1/2 cup. (try this Santa Fe Corn Salad recipe)
Peanut butter, 7g protein per 2 Tbsp (try Justin's Classic Peanut Butter)
Steel Cut Oats, 4g protein per 1/2 cup (try Bob's Red Mill Organic Steel Cut Oats)
Quinoa, 8g protein per 1/4 cup (try Lundberg Organic Tri-Color Quinoa)
Start by adding more plants to meals you already love, Bazilian suggests. "There are 21 meals in a week, so start by adding add fruits or vegetables to one a day. For example, if you eat eggs and toast for breakfast, add salsa, spinach, or avocado. If you add a soup or salad to your lunch or dinner every day, you'll be getting nutrient-dense vegetables."
As for your main dishes, Bazilian points out that while the popular new meatless meats, such as the Impossible Burger and Beyond Meat, are plant-based, they are also highly processed. You can get that meaty satisfaction from foods that are inherently healthy and not processed, like burgers made from mushrooms, or chorizo made from walnuts and black beans, she says.
"Transition to a plant-based diet step-by-step, and its easy," says Bazilian. "Its a no-risk proposition."
Like what you just read? Youll love our magazine! Go here to subscribe. Dont miss a thing by downloading Apple News here and following Prevention. Oh, and were on Instagram too.
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What is a ‘road diet’? City officials hope the idea will answer safety concerns on Soutel Drive – FirstCoastNews.com WTLV-WJXX
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JACKSONVILLE, Fla. A deadly crash that took the lives of two elderly women on Soutel Drive in January has sparked renewed concerns of safety on the road in Northwest Jacksonville, while city staff move ahead with plans to reduce lanes.
Family members of the late Edna Holton gathered Wednesday evening at the intersection where the fatal crash occurred, advocating for change ahead of a community meeting spearheaded by Councilwoman Brenda Priestly Jackson at the Legends Center.
"People are speeding on this road all the time," said Edna Holton's daughter Latasha Holton. "There really needs to be a turn signal."
Della Laliberte, 92, was a longtime resident of the Sherwood Forest neighborhood off Soutel, and a neighbor of Edna Holton. She was driving south on Soutel with Edna Holton as a passenger, both heading to a community association meeting at the Legends Center on January 16 when the crash happened.
Laliberte went to make a left turn to enter the parking lot of the Legends Center at Leander Shaw Jr. Street when her car was hit by a driver heading in the opposite direction. There is a left turn signal for the northbound lanes of Soutel at that intersection, but not for the southbound lanes.
Edna Holton passed on January 25, and Laliberte on February 24.
"To lose two faithful members doing what they loved to do and being there for their community to me is really kind of senseless," said Eunice Barnum of the Sherwood Forest-Paradise Park Community Association. "I think the light would have made a great deal of difference."
The meeting the two would have attended was to discuss other issues, most revolving around safety, along Soutel Drive.
"I was very shocked and hurt," said Leola Williams, a member of the community association. "If there had been a turning arrow and she had been able to turn, she would not have had to worry about oncoming traffic. It should not have happened."
Meanwhile, the city is working on a wide-ranging plan that could totally transform Soutel Drive. Staff and officials are looking at a concept called a "road diet" that they hope will improve safety by reducing lanes and adding improvements.
As the road currently operates, there are two lanes in each direction with no medians. Under the new model, there would be one lane in each direction with a center turn lane and bike lanes along the sides.
City planners said the new model would allow for bike lanes, raised medians for safer pedestrian crossings and would cut down on speeding and left-hand turn crashes.
"If we do this lane repurpose, [drivers] only have to cross one lane of traffic," said Laurie Santana, Chief of Transportation Planning for Jacksonville. "They don't have to turn against two lanes of traffic."
Santana and other city staff are calling the plan "traffic calming," saying that the improvements would slow drivers down. She said the way the road is designed now discourages people from walking along or crossing it.
"People are just speeding through there and its dangerous," she said.
The Federal Highway Administration refers to road diets as improvement projects that "remove travel lanes from a roadway and utilize the space for other uses and travel modes."
Many renderings of completed road diet projects include added bicycle lanes and a greater distance between vehicles and pedestrians. Other common features include turn lanes, bus lanes, pedestrian refuge islands and landscaping improvements.
Before and after photos of a road diet project in Orlando.
FHWA
But some road diet projects have been faced with criticism, with opponents saying planners are attempting to "make it so miserable to drive that people will have no choice but to choose other ways to travel," according to the Rice Kinder Institute for Urban Research.
Table of Contents Improving safety is a top priority for the U.S. Department of Transportation, and the Federal Highway Administration (FHWA) remains committed to reducing highway fatalities and serious injuries on our Nation's roadways through the use of proven safety countermeasures, including Road Diets.
The FHWAsaid benefits of road diets include "crash reduction of 19 to 47 percent, reduced vehicle speed differential, improved mobility and access by all road users, and integration of the roadway into surrounding uses that result in an enhanced quality of life."
City staff referenced the 19 to 47 percent statistic in their own presentation Wednesday, adding that left turns are a particular area of concern on Soutel.
Barnum and others have expressed concerns about how the lane decrease could impact businesses along the corridor, which would stretch from Lem Turner to New Kings Road.
"There are other elements of that road diet that we could utilize to make the street a lot safer without reducing the lanes," Barnum said.
At Wednesday's meeting, city staff said studies showed Soutel's current traffic count is 1,169 vehicles per hour at its peak, and that the new design would have a capacity of 1,700 per hour. Priestly Jackson noted that the width of the road would not be changed, allowing for a return to four lanes in the future if needed.
Other elements of the plan include improved lighting, traffic signal reconfiguration and a new turn lane at New Kings Road.
The city has estimated construction could start in around a year, but Edna Holton's family and friends are hoping for some changes to arrive sooner than that. In particular, the turn light at the intersection where the crash happened.
"You have other communities that don't have to go through what we go through here on the Northside," Williams said. "When we drive around we see all these improvements in these other communities, we're saying 'Why not us?"
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A diet plan turned this man’s life around and now runs his own business – Wales247
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Diet and lifestyle change leads to dramatic quality of life improvement and staggering entrepreneurial success.
Richard Smith was plagued for years with debilitating migraines, anxiety and depression. No longer willing to continue to suffer, Richard switched to the Keto diet to see if this would help.
Within the year, Richard managed to loose over 100lbs, which gave him a major improvement in his quality of life.
Continuing to live in the Ketogenic state has brought health and lifestyle improvements that seemed unimaginable a few short years ago.
This change was so profound that Richard decided to launch Keto-Pro.co.uk which provides a range of products and advice on how to live in the ketogenic lifestyle. In year 1 turnover was 130,000 with year two on course to generate 250,000 worth of sales.
Richard Smith MD of Keto-Pro.co.uk said:
Ketogenesis has changed my life beyond all recognition. Not only has it given me back my life, but it has created business opportunities that have changed the lives of my family and team. We are now moving towards our own range of Keto-Pro.co.uk products and have plans to rapidly expand the business.
Again, not only we can see the power of fitness and how it can improve someones health, but the power that it can unleash elsewhere for people.
You can see Keto-pro.co.uk at booth 4 at the Welsh Fitness Expo on June 6 at Cardiff City Stadium. To find out more go to http://www.Keto-Pro.co.uk or The Welsh Fitness Expo https://welshfitexpo.com
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A diet plan turned this man's life around and now runs his own business - Wales247
Diet versions of fizzy drinks aren’t necessarily better for your health – the science explained – West Sussex County Times
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Many people choose beverages with artificial sweeteners rather than the so-called 'full fat' sugary versions for health reasons. However, new research suggests that drinking a diet fizzy drink while eating carbohydrates might do you more harm than drinking a full sugar version.
The study found that, while artificial sweeteners used to replace sugar have no impact on their own, when consumed with a carbohydrate they decrease the brains response to sweet tastes.
This could lead to eating more food to try to satisfy those sugar cravings, which could, in turn, lead to weight gain.
Scientists examined how the brain responds to sweet tastes
Scientists at Yale University examined 45 volunteers of a healthy weight, who consumed seven beverages over a two week long period.
The investigators conducted studies before, during and after the testing period, including performing MRI scans to look at how the brain responds to sweet tastes. Some participants drank fruity soft drinks with added table sugar, while others had beverages with the carbohydrate maltodextrin.
The latter group showed more changes in the brains response to sweet taste, as well as the bodys insulin sensitivity and glucose metabolism.
Tricking the brain about the number of calories present?
"When we set out to do this study, the question that was driving us was whether or not repeated consumption of an artificial sweetener would lead to a degrading of the predictive ability of sweet taste," explained Professor Dana Small, director of the modern diet and physiology research centre at Yale University.
This would be important because sweet-taste perception might lose the ability to regulate metabolic responses that prepare the body for metabolising glucose or carbohydrates in general.
Perhaps the effect resulted from the gut generating inaccurate messages to send to the brain about the number of calories present. The gut would be sensitive to the sucralose and the maltodextrin and signal that twice as many calories are available than are actually present."
'Drinking diet sodas with carbohydrates is not advised'
The study, published in the journal Cell Metabolism, concluded that while it is okay to have diet fizzy drinks once in a while, drinking them with carbs is not advised.
"If youre eating french fries, youre better off drinking a regular Coke or better yet water. This has changed the way that I eat, and what I feed my son. Ive told all my friends and my family about this interaction, Professor Small concluded.
Reported in the Metro, the Calorie Control Council, which reviews low-calorie sweeteners and sugar replacements, responded to this study, commenting, "The Calorie Control Council is reviewing the small studys findings and methodology but stands by the overall safety and benefits of sucralose and other commonly used low-and-no-calorie sweeteners which have been confirmed through decades of scientific research."
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Diet versions of fizzy drinks aren't necessarily better for your health - the science explained - West Sussex County Times
Here’s how including probiotics in your diet improve your health – Firstpost
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One word that pops up often in conversations around digestive health is probiotics. If you're unsure of what that term means and whether or not you should be including them in your diet, you're in the right place. Probiotics are live microbes (usually bacteria and occasionally yeast) that are consumed or applied to the body for their intended health benefits.
Representational image. Image by Elias Sch. from Pixabay.
Most of us think of infections and diseases when someone uses the word bacteria. And why not, these tiny organisms have a reputation for spreading sickness. So if someone tells you that you need to consume millions of bacteria at once, the idea may seem a bit too out there.
Then again, probiotics are not a recent discovery. We have been consuming curd since forever.
Fermented foods are the best source of probiotics. However, probiotics are also available in the form of tablets and capsules. Such pills usually contain specific bacteria either one or a mix of two or more types of bacteria which can be taken as per individual needs. Probiotic skincare is a fairly new trend and there isn't much evidence when it comes to their clinical benefits. Though, there is some proof that topical application of probiotics can reduce inflammation and promote wound healing.
Here is an easy guide to probiotic foods and oral supplements.
Foods are considered to be the best way to take probiotics. Most people consider any fermented food to be a probiotic. This includes yoghurt, curd, miso, tempeh, kefir, some types of cheese and many south Indian foods like dosa, idli and vada.
However, it is important to note that the probiotic action of these foods depends on the number and type of probiotic microbes present in them, which is almost nil in cooked products since most bacteria die due to heat or processing.
On the other hand, commercially sold fermented foods like pickles, beer and wine have their live microbes removed and are hence not considered to be probiotics. However, certain foods such as yoghurt are now being fortified with probiotic microbes to improve its health benefits.
Unlike probiotic foods, probiotic supplements contain specific microbes and are generally given to improve specific health conditions.
Most probiotic supplements contain one or the other strain of lactic acid bacteria (Lactobacillus or Lactococcus). Other bacteria like Bifidobacterium and Streptococcus are also taken as probiotics. Every strain acts differently and thus the action of a specific probiotic would depend on what bacteria you are consuming.
While you cant control the number of bacteria in probiotic foods, there is a set limit of bacteria in probiotic supplements. According to the National Institute of Health, USA, probiotics are measured in terms of colony-forming units (CFU) that refers to the number of live bacteria that can divide and form a new colony. Most supplements have anywhere between 1 to 50 billion CFU. However, more bacteria does not equal to more health benefits. The CFU is usually mentioned on the label.
Probiotics primarily affect the natural flora of the gut. They have both generalised effects and more strain-specific effects. Experts are still trying to find exactly how probiotics work but they have some of the following effects on your gut:
Certain species and strains of probiotic bacteria also help in the production of vitamins, improving barrier function in intestines and neutralisation of toxins. But if you are immunocompromised, probiotics are not recommended for you. Consult a doctor before you start taking any probiotics.
Research suggests that probiotics may help manage various health conditions that include, but are not limited to, diarrhoea (especially if it occurs due to an infection or prolonged use of antibiotics), lactose intolerance, constipation, colic in infants and irritable bowel syndrome.
A 2013 review indicated that administration of probiotics in childhood can help reduce the risk of food allergies later in life.
A randomised double-blind placebo-controlled study published inClinical and Experimental Allergy, a journal of the British Society for Allergy and Clinical Immunology, showed that intake of certain strains of probiotics, particularly Bifidobacterium and Lactobacillus, can improve the symptoms of eczema in breastfed infants. A total of 27 infants were included in the study with an average age of 4.6 months.
For more information, read our article onProbiotics.
Health articles in Firstpost are written by myUpchar.com, Indias first and biggest resource for verified medical information. At myUpchar, researchers and journalists work with doctors to bring you information on all things health.
Updated Date: Mar 05, 2020 14:23:18 IST
Tags : Curd, Healthy Diet, Improved Immunity, NewsTracker, Probiotic Foods, Probiotic Supplements, Probiotics, Yoghurt
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Things That Delay Weight Loss While On Keto Diet – msnNOW
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Pixabay Keto diet mainly promises to support weight loss. Advocates claim the very low-carb, high-fat diet helps burn fat more effectively and improves overall health at the same time.
Halle Berry, Kourtney Kardashian and Vanessa Hudgens are just some of the famous names who have been on keto and experienced incredible results. The celebrities claimed the eating plan helped them shed some pounds and achieve their desired physique, according to Health.com.
However, to some people, weight loss is not one of the visible effects of keto diet. Despite following the same rules and avoiding high-carb foods, there are simple mistakes that could slow down progress and even cause unintentional weight gain.
Reasons Why Keto Fails To Promote Weight Loss
Too Much Keto Sweets
Keto-approved brownies and other sweets can be the reason why your weight changes slowly or does not change at all. This food contains high amounts of calories and so eating one or two each day may delay your weight loss.
I would recommend people limit keto friendly treats or desserts to only a few times per week, Drew Manning, New York Times best selling author of "Fit2Fat2Fit," said. There isn't really a best or worst keto dessert; the problem is that they are calorie dense and can trigger more cravings, which can lead to over-consuming.
Too Much Fake Sugars
Another common mistake by people on keto diet is relying on artificially sweetened foods and drinks to limit their intake of carbs and get more fats. But it is important to know that some foods marked as "low" or "no sugar" can still contribute to increase in blood glucose levels, according to Melanie Boehmer, a dietitian at Lenox Hill Hospital in New York.
She recommends that people replace artificially sweetened products with whole, unprocessed foods. Such healthier alternatives could help avoid overeating and provide more nutrients while on keto diet.
Hidden Effects Of Dairy Products
Some dairy products, particularly flavored yogurt and 2 percent milk, could contain high amounts of carbs. Eating such products may stop ketosis, the metabolic state that gives most of the health benefits of keto diet, according to Mens Health.
Eating High Calories
Keto is a low-carb, high-fat diet that requires a calorie deficit to see results. However, some people consume more calories when trying to cut carbs and increase their fat intake.
Meeting a dietitian before trying the keto eating plan could help determine the right amount of calories you should consume each day.
A ketogenic diet is designed to use fat for fuel ... but if you're consuming too many calories for your needs, it is still possible that you'll be storing fat just as you would on any dietary pattern, Ginger Hultin, spokesperson for the Academy of Nutrition and Dietetics, said.
Medical Condition
In some cases, people may have an undiagnosed condition that blocks the weight loss effects of keto diet. These health problems include food allergies and intolerances that could trigger inflammation.
Another condition is hypothyroidism that has been linked to weight gain, fatigue and muscle aches.
Your Diet Is Not Causing Ketosis
Achieving ketosis is very important. However, your body may not be fully in ketosis because of miscalculated carb intake per day.
There are different ways to confirm ketosis. You can try testing strips for urine and a blood test to see that your body is in such metabolic state.
Related video: Is Fiber the Secret Ingredient to Weight Loss? (Provided by Shape)
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Embracing the Popularity of Today’s Plant-Based Diets in Wine – The Examiner News
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Are you, as I am, inundated by the growing change in the dietary landscape? Have you been lured into the millennial and Generation Z dietary habits?
Are you, as I am, engaging in these changing diets, which are slowly evolving into social mores?
This shift is evident each time I visit my local marketplace. A growing allocation of floor space is dedicated to organic products. Dedicated sections of shelf space, even aisles, have been converted to organic products, from fresh fruits and vegetables to prepared foods to household goods.
This shift is also evident as I peruse the menus at an increasing number of restaurants and fast food establishments. Vegetarian and vegan dishes are spread across menu offerings.
This inexorable shift in dietary preferences in the New York metropolitan area engenders a proliferation of menu explanations and legends. At the macro levels are farm-to-table, sustainability, natural and organic labels. At the micro levels are a cornucopia of symbols beyond V and VG, including GF, DF, SF and NF. (Did you decode them all?)
With these headwinds of dietary choices and restrictions swirling in culinary circles, the American diet is moving from its ages-old carnivore centricity to a more focused and healthy perspective, rooted in our physiological heritage.
At the risk of sounding like a baby boomer fading into the malaise of an omnivores languidness, I offer below a brief backdrop to the imbedded popularity, across all generations and socioeconomic demographics, of vegetarian and vegan diets and lifestyles. (Plant-based protein diets, as I prefer to refer to them.)
The human body has evolved very little over the last 40,000 years. It was designed for a specific diet, one that was readily available at the time. Think about the diet of early Homo sapiens: berries, root vegetables, nuts and fermented juices. This diet prevailed for millennia but as the population grew, along came cities and the need to feed the masses. And our diets changed with the times.
Fast forward to the 21st century. The nearly eight million vegetarians in the United States have sworn off meat, fowl and fish, but not eggs or dairy products. The approximately one million vegans have taken vegetarianism several steps further. Theirs is not only a dietary difference but also a lifestyle choice. They have sworn off all animal products as well as animal byproducts. For them, slaughtering animals is interrupting our symbiotic relationship and peaceful coexistence with nature. You will not see a vegan consuming eggs or wearing leather, drinking milk or eating honey.
A balanced vegan diet consists of four food groups: legumes, nuts and seeds; grains; vegetables; and fruits. Sound familiar? Check the Food and Drug Administrations dietary guidelines, which are focused increasingly on these foods. Simply because it is based on plant-based products, a vegan diet helps reduce the risk of heart disease, cancer, obesity and diabetes.
How do vegans feel about a glass of wine? The same as any environmentally conscientious omnivore might feel about organic wine. An organic wine is a sustainable product, one produced in a manner to perpetuate the environment, not deplete or corrupt it. Organic vineyards exist in harmony with nature no chemical additives in the soil, vines or wines and no scientific meddling with genetics.
However, vegans must be diligent in their quest for vegan wines. A number of organic vineyards fertilize with animal products (bone meal and dried blood) and organic wines may be processed with animal byproducts (egg whites and dried blood) to filter or fine any sediment that may be suspended in a wine barrel during the aging process. Check the internet for clarification on specific wines.
Vegans are vegetarians, but not necessarily vice versa. Vegan wines are organic wines but not vice versa. Confused? Just leave your decisions in the hands of committed chefs and sommeliers.
My diet continues to evolve. Plant-based is better for me. I raise my glass of organic (vegan?) wine to my longevity.
Nick Antonacciois a 40-year Pleasantville resident.For over 25 years he has conductedwine tastings and lectures. Nick is a member of the Wine Media Guild of wine writers. He also offers personalized wine tastings and wine travel services. Nicks credo: continuous experimenting results in instinctive behavior. You can reachhim at nantonaccio@theexaminernews.com or on Twitter @sharingwine.
Originally posted here:
Embracing the Popularity of Today's Plant-Based Diets in Wine - The Examiner News
Tipping the scales: Keto diet, fasting and group helped man reach weight-loss goal – The Spokesman-Review
Diet Comments Off on Tipping the scales: Keto diet, fasting and group helped man reach weight-loss goal – The Spokesman-Review
Airway Heights resident Shawn Impett decided to restrict carbohydrates and sugar in his diet, leading to a 130-pound weight loss.
Impett, 43, once tipped the scale at 335 pounds but dropped to his goal weight of 205 in December 2018 after starting the ketogenic diet in the previous year. Along with keto, he follows an intermittent fasting plan and has kept the weight off for more than a year.
He also attends a Spokane Valley Take Off Pounds Sensibly group, which he joined in 2010 and credits for its members support. His mother had first tried ketos high-fat, low-carbohydrate eating plan, so he began soon after.
When my mom and her friend found the keto diet, I started doing it, he said. I found that I had more energy, and the pounds were dropping off quickly, so I thought, There is something to this.
I started doing it more seriously, and I kept showing better and better results.
Keto is short for ketosis, a metabolic state when the liver begins to use stored fat to produce ketones for energy. It happens if the body loses access to its preferred fuel from carbohydrates. Health professionals often caution people to incorporate foods such as green vegetables and whole grains.
Impett cut out certain foods such as one favorite: chips. He consumes more fatty proteins, including eggs and beef, and has gone to a one-meal-a-day model.
He said his health and energy have improved significantly. With the weight off, Impett doesnt have the symptoms of two prior-diagnosed medical conditions essential tremors and atrial fibrillation.
The symptoms of those have pretty much gone away, he said. Its really beneficial to lose the weight and to get rid of the bad foods.
About eight years ago, the atrial fibrillation had caused heart palpitations and, at times, a racing heartbeat.
Back in February 2012, I woke up with my heart just beating rapidly. I went to the hospital, and my heart beats were at 220 beats per minute. Plus, I could kind of feel light flutters, which were the palpitations.
Thats when I was diagnosed with AFib. For a while, I was on a very light dosage of medication, but it was just to keep my heartbeat regular. Since Ive lost the weight, every once in a while Ill have a little flutter here and there, but its very rare now. Im off the medication.
He no longer takes medication for tremors, which previously caused problems for writing and eating soup, he said. Talking about health is part of Impetts comeback when people tell him they cant cut back on certain foods.
A lot of my friends have asked me what I have done, and when I tell them, You have to get rid of the sugar and the carbs, they say that they cant get rid of those, he said.
Youve got to make a decision on whats more important, the food or your health. I made the decision that my health is more important than the food. Are they themselves more important than the food? Once they have made that decision, it becomes easier to lose weight.
This time, he also did research and learned how to maintain his weight, he said.
I had previously lost weight through Weight Watchers and had gotten down to 160 pounds, but, after a bad marriage, I gained it all back, plus some, Impett added. But when I previously lost weight, I was almost starving myself. I didnt really know why and how to get the weight off.
This time, I knew what I was doing and how to keep it off. Ive already kept it off for over a year. Having more information makes it easier.
Today, hes a co-leader of his TOPS group. Impett received the 2018 TOPS Washington King award, recognized at a state conference last year. Impett uses strategies to keep on track such as what to do at restaurants.
Ive switched more to a kind of carnivore-type keto, but every once in a while Ill have vegetables, he said. Mostly, its when I go to restaurants with my TOPS friends because restaurants dont have plain meat plates.
So at a Mexican restaurant, for example, he said hell ask for fajitas but skip the beans and rice. Ill eat the guacamole that comes with it. Its a good source of fats.
His daily activity happens at work where he is a cook for a Zips restaurant, he said. On the job, he usually averages about 8,000 steps a day.
Im also doing whats called one meal a day, Impett said. Ive found for me that with intermittent fasting and keto together, its very powerful in a good way. It works a lot better than keto by itself or intermittent fasting by itself.