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Lacuna Juice and Yoga. Photo by Sara Ford

Meal options abound for vegan, vegetarian, and gluten-free diners at the eight-month old wellness oasis.

Dont let the name fool you: Lacuna Juice and Yoga caters to more than just practicing yogis and steadfast juicers. The spaces bright cafe accommodates an expansive egg, dairy, and, meat-free lineup that gives everyone something to love.

Were not trying to be restrictive or convert people to veganism, says owner Megan Whiteside, who opened the wellness oasis with her husband Trent DeMichele in June. We just want to broaden peoples dietary horizons.

The completely organic menu, much of which is or can be made gluten-free and touts everything from soups and salads to toasts and breakfast bowls, certainly demonstrates the infinite possibilities of plant-based eating. One such prospect is the curry coconut wrap ($11). Inside its paper-thin shell (comprised of raw coconut meat and salt), layers of limey kale, tender tofu, shredded carrots, sliced jalapenos, ground shiitake mushrooms, and a miso-ginger-and-peanut butter spread work together in piquant harmony.

The brainchild of this hand-held delight and the rest of Lacunas culinary offerings is former Table 6 executive chef Carrie Shores. Shores, who sources ingredients from neighboring Altius Farms and Growers Organic, draws on her fine-dining experience and nearly lifelong veganism to lead Lacunas kitchen with minimal food loss. Were working toward zero-waste, says Shores. So I try to cross-utilize ingredients as much as possible.

That means any leftover cashews from the cafes protein-packed golden milk ($11) are incorporated into the shortbread crumble for the dulche de leche apple pie overnight oats ($6) or made into a spicy cashew ranch. The cold-press process, which makes each of Lacunas 10 juices so vitamin-rich, is also unfortunately its biggest food-waste culpritthough thats just about the juices only drawback.

In addition to ample nutrient goodness, the juices are wildly drinkable. For instance the Ruby ($11), which claims benefits such as increased energy, sings with fruity naval orange and Anjou pear while only hinting at its more polarizing components (beet, turmeric, fennel, and lemon). The grass-hued Jade ($11) delivers a tart and citrus-y herbaceousness while packing the superfood punch from greens like spinach and kale.

The yoga classes are similarly approachable, offering a gentle combination of Vinyasa, Hatha, and Katonah techniques. Yoga mats are provided by the studio (!) as well as blankets, blocks, and other props to make the practice as comfortable as possible.

In January, the cafe added gluten-free, almond flour weekend waffles (only available Saturdays and Sundays) to its menu. With vegan-made toppings like sliced bananas, caramel, and chocolate sauce, the dish is yet another reminder from Lacuna that even with dietary restrictions, theres still plenty of deliciousness to be had.

2590 Lawrence St.

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Lacuna Juice and Yoga Defeats Dietary Restrictions - 5280 | The Denver Magazine

Festivals are around the corner and there could be no time better than this to start that much thought about diet plan. And it is actually possible within a week. Wondering how to lose weight in 7 days? Give this diet plan a try and see the difference on your own. After all, being a women you want to fit in that lehenga of yours and show off that much dreamt of flat belly. So pull up your socks for getting that flat stomach really fast, by following these simple food rules: 1) Chuck that C.R.A.P. out of your body Wondering what C.R.A.P. is? Well, it is a group of food that does no good to your body. C for caffeine, R for refined sugar, A for alcohol and P for processed food. If you remove these four food groups from your life, you can live your dream of a flat belly. One of the biggest enemies of a flat stomach, these groups cling to your bodies and make it difficult for you to lose fat. 2) Treat yourself You are already doing good by resisting unnecessary food cravings but a mere treating wont do any harm. Enjoy a cheat meal once a week, be it creamy pasta, chocolate fudge or anything delightful, it will actually help you speed up your metabolism.

3) Go for fish-oil supplementsFound in sardines and salmons, fish oil is a bliss food. Loaded with omega-3 fatty acids, which are essential for everyone, it should definitely be included in your diet. If not consumed directly, there are a lot of fish oil supplements available in the market too. These supplements help in burning fat, thus, leading to a flat belly.

4) Never skip breakfast We all know the importance of a healthy breakfast and there is a reason it is called one of the most important meals of the day. Breakfast should be consumed within an hour of waking up and should be containing all the essential nutrients our body requires.

5) Avoid eating after 8pmEat breakfast like a king, lunch like a prince, and dinner like a pauper. Dinner is something, which should be as light as possible because it is that time of the day when your digestive system is preparing to shut down. So avoid eating after 8 pm so as to give your body enough time to digest.

8 Food Swaps that will flatten your belly in a week

Mere swapping some food items with their healthy versions can actually change your life. It can help you in getting a flat belly with less effort. Try the following pointers and notice the difference on your own.

1) Say bye-bye to fizzy drinksWhen we talk about fizzy drinks, the only thing it brings along with it besides taste is gas. These carbonated drinks actually fatten your belly. To prevent yourself from those unnecessary fats, swap them with flat drinks like green teas and juices.

2) Ditch raw vegetablesVegetables are extremely healthy and must be included in your diet. But your body struggles to break it down when it is eaten raw. So it's better to have steamed veggies instead of eating them raw. Itll cut the extra efforts your stomach and gastrointestinal tract have to undergo in order to break those vegetables down.

3) Cut the saltWater retention induces a puffed belly. And as salt is something which is attracted to water, it contributes in gaining extra fat. To avoid this unnecessary fat, switch to salt-free seasonings like cayenne pepper and notice the difference on your own.

4) Probiotic yogurtBacteria present in the gut have a very crucial role in the digestion of food. Its imbalance can actually disrupt the digestion system leading to a puffed belly. Indulge in probiotics like Greek yogurt in order to meet those sugar cravings without gaining extra pounds. It helps in improving intestinal mobility and thus eases digestion.

5) Drink more fluidsFluids are essential for a healthy body. Especially when it comes to bloating, hydrating really helps. And what better fluid can there be than water? Drink at least 8 glasses of water to get a healthy bloat-free body to substitute those sugary drinks.

6) Avoid the gumSome people have a strange habit of chewing something or the other all day long. For meeting this craving of chewing, they often end up eating gums, which do no benefit to the body at all. An amazing swap is to try munching on dry fruits like almonds, which will actually be beneficial to your body and provide it with those necessary nutrients at the same time.

7) Chuck the carbsOur muscles are habitual of storing a kind of carbohydrate known as glycogen. This stored carbohydrate is only consumed when our body does some extra exercise. When we get rid of carbs, we can actually access this stored fuel and consume it off. For this avoid consuming carbs after lunch and substitute with low-carb food so that no new fat is stored.

8) Eat your fiberFiber is amazing when it comes to helping digestion. Organic fiber cereals actually prevent constipation and help you get that flat stomach quickly if consumed regularly in breakfast. Substitute high fiber oats with any traditional cereal and that flat belly isn't far.

Food PlanSticking to a meal plan besides working out is of equal importance. Follow this diet plan for 7 days and notice the difference on your own. Its suggested to start on a weekend so that you have time for yourself to be prepared.

Day 1

Breakfast: Omelette made with three egg whites and filled with 75g chopped mixed peppers and a handful of spinachMid-morning snack: 100g chicken with red pepper, slicedLunch: One grilled chicken breast, mixed salad leaves, red peppers, green beans and tbsp olive oilMid-afternoon snack: 100g turkey breast with cucumber, slicedDinner: 100g grilled chicken breast with steamed broccoli

Day 2

Breakfast: Baked chicken breast with a handful of stir-fried kaleMid-morning snack: 100g turkey breast and green pepper, slicedLunch: Baked haddock fillet with mixed green salad, with tbsp olive oilMid-afternoon snack: 100g turkey breast with 75g steamed broccoliDinner: One salmon steak with chopped dill and steamed green beans

Day 3

Breakfast: 100g smoked salmon, plus spinachMid-morning snack: 100g chicken breast with yellow pepper, slicedLunch: One grilled chicken breast with garden salad and tbsp olive oilMid-afternoon snack: 100g turkey slices with avocadoDinner: One grilled lamb steak (or two cutlets); steamed broccoli and spinach

Day 4

Breakfast: Scrambled eggs (one whole, two whites), tomatoes, green beansMid-morning snack: 100g turkey slices with cucumber, slicedLunch: Baked cod fillet with salad, tomato, spinach and tbsp olive oilMid-afternoon snack: 100g chicken breast with grilled courgetteDinner: 100g chicken breast stir-fry made with tsp oil and green veg

Day 5

Breakfast: 200g turkey breast with avocado and cucumber, slicedMid-morning snack: Two hard-boiled eggs with red pepper, slicedLunch: 150g grilled prawns with a green salad and tomatoes, tbsp olive oilMid-afternoon snack: 100g turkey breast with five almondsDinner: 100g chicken breast with steamed broccoli

Day 6

Breakfast: One grilled haddock fillet with roasted peppers and courgettesMid-morning snack: 100g chicken with one tomato, slicedLunch: 150g turkey with green salad, steamed broccoli and tbsp olive oilMid-afternoon snack: 100g chicken with five pecan nutsDinner: 150g-200g steak served with steamed green beans and broccoli

Day 7

Breakfast: Three-egg-white omelette, grilled tomatoes and steamed spinach

Read more:
7 Day Flat Belly Diet Plan - The Perfect Weight Loss Tips ...

In recent years, its become increasingly apparent that what we eat is a major source of emissions. But as an environmentally-conscious consumer, its not always clear whats the best course of action to reduce emissions.

A new analysis concludes that eating less carbon-intensive foods is the best thing to do. Eating less meat and dairy is more important than eating locally-sourced foods.

Food availability has improved dramatically over the years. We have access to unprecedented richness and diversity, having the luxury of enjoying fruits and vegetables from all corners of the world.

We get our avocados from Mexic, our kiwi from China, our tomatoes from Spain, and our bananas from Brazil. These are just a few examples, but theyre telling of how international our food sources have become. Of course, these foods have to be transported from far away, which produces emissions. So if youre considering reducing your diets emissions, eating local seems like a natural place to start.

The eat local movement has gained a lot of traction in recent times, and it makes a lot of sense. Not only are you cutting down on emissions, but youre supporting local farmers and eating local products.

But if were strictly talking about emission, eating locally rarely produces substantial benefits. If you really want to make a difference, its more about what you eat than where it comes from.

Specifically, and as researchers have emphasized time and time again, red meat is the biggest culprit when it comes to emissions.

Plant-based foods produce 10-50 times lower emissions than most animal products, even if they come from far away. Its not just transportation but all the processes in the supply chain, from processing to transport and packaging, typically account for a small share of emissions.

Instead, the biggest part of farm-associated emissions come from, well, farming. Eating local beef or lamb is much worse than eating exotic fruits or vegetables which come from the other side of the world.

Lets take an avocado as an example. If a kilogram of avocado is shipped from Mexico to Western Europe, it would produce generate 0.27kg CO2 in transport emissions. This is only around 10% of the total emissions associated with that kilogram of avocado.

But farming a kilogram of beef, even without any transportation, generates somewhere between 20 and 60 kg of CO2 much, much more.

These meat emissions are also pretty much inescapable. No matter how much you try to improve the process, the reason why meat produces emissions has to do with biology.

As a ballpark figure, plants transform about 10% of the solar energy they receive into useful energy. Herbivores transform about 10% of the energy they get from eating plants into useful energy. So no matter how you look at it, most of the food that herbivores eat is not transformed into calories that we can then consume most is wasted. So instead of using fields to grow food for ourselves, we use fields to grow food to feed animals, but we get 10 times fewer calories (there is a mention to be made about some lands which are not usable for crops and are usable as pastures, but this is not a major component).

This means that farming meat needs a lot of land area, a lot of water, and a lot of energy. All of this is translated into emissions (along with other environmental problems)

Dairy, seafood, and cheese are also very carbon-intensive. Some plant-based products such as chocolate and coffee also have a major impact. In chocolate, this largely happens because of the land-use change, whereas in coffee, it is because of the farming process itself. Still, one kilogram of coffee or chocolate is not consumed as fast as one kilogram of meat or cheese (I know, you love chocolate but you dont love it that much).

The reason why transportation accounts for so little of products that come from far away is that weve become very efficient at it and its mostly done by ships, which produce far fewer emissions per mile than planes, for instance.

But when food it air-freighted, it can have a major impact.

Its difficult to know which products have been air-freighted because theyre rarely labeled as such, but the good news is that air transportation accounts for only 0.16% of food miles.

Its usually quickly-perishable foods that are air-freighted, such as berries or asparagus. Its good to keep an eye out for these (and a labeling policy would help), but again, these make up a very, very small portion of total foods.

To sum it up, if you want to cut down on your own emissions, paying more attention to what you eat is a good place to start you can make a significant difference with this. Even switching from beef to chicken, or having 1-2 meat-free days per week can make a major impact.

The first thing to do is try to reduce meat and dairy consumption. Eating local might be good for supporting local businesses, but when it comes to emissions, it doesnt make a big difference. The one big exception is products transported via air. Its not always possible to know which products are air-freighted, but they make up for a small minority of what we see on the shelves.

Its becoming increasingly difficult to be aware of our foods environmental impact, and things can vary significantly from place to place, but eating less meat and dairy is a good place to start no matter where you are.

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Want to reduce your diets carbon footprint? Focus on what you eat, not on buying local - ZME Science

People living with an inflammatory bowel disease (IBD) such as Crohns disease or ulcerative colitis have a less-diverse microbial community in their gut, and this can contribute to intestinal inflammation. Researchers at the University of Massachusetts Medical School have developed the IBD-Anti Inflammatory Diet (IBD-AID)to help these individuals restore the good bacteria in their guts and reduce IBD symptoms.

The diet, which scientists worked on for 15 years, is made up of three phases to treat flares and maintain remission. In the first phase of the diet, a person increases his or her intake of prebiotic and probiotic foods, while avoiding certain carbohydrates.

Probiotics are fermented foods that have live bacteria in them, such as:

Prebiotics, which support the growth of probiotics in the digestive system, include:

Second, the diet also involves avoiding trans fats, processed foods, fast food, and pro-inflammatory carbohydrates, which includes anything with lactose, wheat, refined sugar, and corn. This, the researchers say, will starve the bad bacteria and help a sensitive gut recover.

And finally, patients were encouraged to eat a variety of fruits and vegetables, lean protein, and healthy fats.

How successful is the diet?

In a small study abstract presented at the Crohns and Colitis Congress January 2325, 2020, in Austin, Texas, Ana Luisa Maldonado-Contreras, PhD, an assistant professor of microbiology at University of Massachusetts (UMass) Medical School and her colleagues found that participants with moderate to severe IBD who were on the IBD-AID diet for eight weeks saw a 61.3 percent decrease in disease severity.

Dr. Maldonado-Contreras says the diet isnt an exclusion but a substitution diet, because its all about sustainability.

The first task was to recognize that this is challenging because its a complete mindset change, but when people consider nutrition as part of their medicine, they can begin to solve their IBD issues, she says. Were advocating for prebiotic foods like bananas, chia seeds, oats, garlic, and onion because we want people to introduce more normal or real foods instead of inulin supplements, she says. Inulin supplements are the common prebiotics found in containers sold at vitamin shops.

Study participants had different stages of disease severity and were on different treatments, so they served as their own control in this study. Using in weekly food-intake surveys and twice-weekly stool samples over the course of 18 weeks, Maldonado-Contreras was able to match up the patients microbiomes with what they ate and assess their symptoms.

Stool samples also showed that the diet resulted in an increase in the abundance of short-chain fatty acids (SCFAs). SCFAs are created by fermentation when microbes break down food that humans can't digest, and they promote the growth of other bacteria that help make nutrients available to the body.

The IBD-AID diet does not diverge too much from the specific carbohydrate diet (SCD) when it comes to cutting out carbohydrates. The main difference is that, while the IBD-AID emphasizes pre- and probiotics, the SCD focuses more on prohibiting certain carbohydrates that may either throw off the balance of the gut bacteria or promote inflammation in the gut. Both effects are especially bad for those with IBD.

I love the focus on pre- and probiotic foods as well as the phased approach that the IBD-AID diet sets forth, says Kelly Kennedy, RD, who manages and oversees nutrition content, meal planning, and diet and nutrition coaching at Everyday Health. Pre- and probiotics are proving to be immensely important to overall human health and especially gut health.

Another common diet for people with IBD is the low-FODMAP (fermentable oligo-, di-, mono-saccharides and polyols) diet, which encourages low intake of certain carbs that trigger inflammation in the digestive system. It involves strict restriction of any foods high in FODMAPS for three to eight weeks.

While that approach has been shown to be relatively effective for many people, the diet itself is restrictive at first and can be difficult to follow as a result, says Kennedy.

Also, the foods that are allowed or restricted on the low-FODMAP diet are not obvious because they are based on the types of fermentable carbohydrates in each food, so you'd need to keep a list of allowed foods handy especially as you're getting started on that diet, she explains.

The next short-term step for Maldonado-Contreras and her team will be to repeat the study with a larger number of patients so they can work with a larger data set and refine the diet as necessary. In the meantime, people with IBD can try some fun menu ideas, including a pumpkin spice smoothie and a tofu stir-fry with zesty almond sauce(the UMass Medical School is also developing videos to teach people on the IBD-AID diet how to prepare meals).

Were not telling people whats right to do but instead giving them the tools, she says, its complicated and hard, but lets work together and get results.

See more here:
Could a New Diet Focused on Restoring the Gut Microbiome Reduce IBD Symptoms? - Everyday Health

When it comes to diets, nutrition, and fitness, to say Joe Rogan is interested would be an understatement. The UFC fight commentator, comedian, and podcaster has always had a vested interest in fitness, given his involvement in the fighting world. That means the Joe Rogan Experience host spends plenty of time exploring new nutritional systems and diets. And just recently, Rogan wrapped up 30 days on an all-meat diet called the carnivore diet. Suffice it to say, its a polarizing diet and one that seemed to have equally polarized effects on Joe Rogan.

Joe Rogan announced that during January, which was apparently World Carnivore Month for some folks, hed be trying a new diet the carnivore diet. He decided that for 30 days, hed eat only meat, and abstain from carbohydrates, vegetables, and fruits.

However, to make up for the nutrients hed be missing out on, the podcaster resorted to nutritional supplements. Im covering all my nutritional bases, but Im not doing it with food, [and] Im not doing it with plants. Im only eating grass-fed meat, explained Joe Rogan.

During his diet, Rogan gave frequent updates. It seems as if the biggest downside to the diet was the initial effect it had on his gastrointestinal habits. In a length Instagram post, Rogan wrote, Carnivore diet update; the good and the bad. Lets start with the bad. Theres really only one bad thing, and that thing is diarrhea. Im not sure diarrhea is an accurate word for it, like I dont think a shark is technically a fish. Its a different thing, and with regular diarrhea I would compare it to a fire you see coming a block or two away and you have the time to make an escape, whereas this carnivore diet is like out of nowhere the fire is coming through the cracks, your doorknob is red hot, and all hope is lost.

Rogan continued, I havent sh*t my pants yet, but Ive come to accept that if I keep going with this diet its just a matter of time before we lose a battle, and I fill my undies like a rainforest mudslide overtaking a mountain road. Its that bad. It seems to be getting a little better every day, so theres that to look forward to, but as of today I trust my butthole about as much as I trust a shifty neighbor with a heavy Russian accent that asks a lot of personal questions.

Though the podcaster may have had to make a few extra trips to the bathroom, he also seems convinced that there were some serious upsides to his diet.

According to Joe Rogan, the carnivore diet had a marked effect on his energy levels. In the same Instagram post, Rogan continued, Now, Im well aware of the placebo effect and Im constantly self-analyzing every perceived reaction Im having to eating only meat for almost 2 weeks straight, but one thing Im fairly sure of is that my energy levels are higher and steadier throughout the day. This seems undeniable.

I dont know if its a temporary effect and if maybe its just the result of eating really disciplined, but either way it seems to be real.

In an Instagram video, Rogan added, My energy levels were completely flat the whole month. No ups and downs, no crashing after eating.

As reported by CNBC, eating only meat may have made Joe Rogan feel more energetic, but necessarily for the reasons he suspects.

Linda Van Horn, the department of preventive medicine at Northwestern Universitys chief of nutrition explained that cutting out carbs likely lead to weight loss, which resulted in the feeling of increased energy something that could occur when any food group is removed form a persons otherwise balanced diet.

Van Horn added, Regardless of where youre coming from, it would help you to increase the number of meals that are vegetable-protein based, and reduce the number that are animal-protein based.

Continued here:
Joe Rogan Dishes On The Effects of His Carnivore Diet - Showbiz Cheat Sheet

Keith Roach, To Your Health Published 12:00 a.m. ET Feb. 21, 2020

Dear Dr. Roach: Does eating strictly organic food and drinking only bottled water help in a meaningful way to prevent diseases and contribute to a long and healthy life?

M.T.

Dear M.T.: There is no consistent high-quality evidence that consuming organic foods lead to improvement in health outcomes, including longer life. Some but not all studies have found slightly higher amounts of nutrients in organically grown produce. Organic foods are made without synthetic pesticides, but may use pesticides found in nature. There is not convincing evidence that natural pesticides are any safer, nor that the small amount of residual pesticides left in conventional produce leads to significant health risks. However, there is preliminary evidence that consumption of mostly organic food led to a decrease in the risk of one type of cancer, non-Hodgkins lymphoma, but not an overall decrease in cancer. Based on current available evidence, I dont recommend organic food consumption for health benefits.

The quality of tap water varies greatly across North America, but most locations have high-quality water available at extremely low cost with minimal environmental impact compared with bottled water. Even if tap water is unpalatable in a persons location, I recommend a filter system rather than resorting to bottled water, again for environmental concerns as well as cost. Bottled water is rarely the only option, and if so it is usually due to contamination of tap water with microbes or heavy metals, which should be known to the community. My own municipality mails me a water quality report yearly, and it is outstanding quality.

Two additional points are worth considering. The first is that organically prepared foods have been the cause of foodborne illness due to contamination at a much higher level than expected. The second is that organic farming prohibits nontherapeutic antibiotics, a practice with which I strongly agree as a means of reducing the potential for antibiotic resistance.

Until further evidence is available, my opinion is that most people would do better eating more produce, whether conventionally or organically grown. Locally grown fresh produce may have more benefits than organically produced due to freshness.

Dear Dr. Roach: All of the latest information states that an adult needs seven to nine hours of sleep a night. Is this unbroken sleep? For example, I sleep for four hours, wake up for one to two hours, and then sleep three to four more hours almost every night. If the sleep is to be continuous, is it better to take a sleeping aid or continue with the current pattern? Nothing I read indicates if sleeping seven to nine hours with a sleeping aid provides the same benefit as not sleeping continuously for that time period.

P.M.

Dear P.M.: While it is true that people who sleep seven to nine hours per night tend to live longer than those who sleep less (or more), it is likely that there are some people who need more or less sleep than the average. Further, it isnt clear whether the apparent improvement in longevity is due to better sleeping, or whether people who dont sleep well have an underlying medical condition that is really responsible for the harm seen.

As far as whether continuous sleep is better than interrupted sleep, there isnt good evidence to compare the two. There is strong historical evidence that prior to artificial lighting, two distinct sleep periods separated by an hour or so was considered normal.

Most sleeping aids adversely affect sleep quality, and increase risk of falls and accidents the next day. If interrupted sleep is working for you, Id recommend continuing versus using a sleeping pill.

Readers may email questions to ToYourGoodHealth@med.cornell.edu.

Read or Share this story: https://www.detroitnews.com/story/life/advice/2020/02/21/keith-roach-risks-rewards-strictly-organic-diet/111338474/

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Dr. Roach: Risks and rewards of a strictly organic diet - The Detroit News

Morning rituals differ greatly from person to person. While some rise early and prepare a breakfasts, others dash out the door with a coffee. But, another study is bolstering the theory that what you eat in the morning can help with weight loss.

A study from The Endocrine Society has found, in a new study, that people who eat a big breakfast might burn twice as many calories.

The new research, published in the Endocrine Society's Journal of Clinical Endocrinology & Metabolism, found a large breakfast is better than a large dinner for increasing the metabolism.

Juliane Richter, M.Sc., Ph.D., of University of Lbeck in Germany, said: Our results show that a meal eaten for breakfast, regardless of the amount of calories it contains, creates twice as high diet-induced thermogenesis as the same meal consumed for dinner.

This is means that body is burning through twice the calories.

READ MORE: Adele weight loss: Singer slammed for irresponsible diet after losing 7 stone

The study took place over three days.

Sixteen men took part, and consumed a low-calorie breakfast and high-calorie dinner.

There was then a second round, in which this was reversed.

The study found that even though identical calories were consumed in both stages of the experiment, calorie burning was 2.5 time higher when a large breakfast was consumed.

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Subjects tested better for blood sugar and insulin when eating a larger breakfast.

The study also found eating a low-calorie breakfast increased appetite, specifically for sweets.

The scientist added: "We recommend that patients with obesity as well as healthy people eat a large breakfast rather than a large dinner to reduce body weight and prevent metabolic diseases.

The study did not suggest what foods should be eaten for breakfast, but that bigger is better.

The keto diet is one of the more popular weight loss diets on the market currently.

What are some of the best keto diet breakfasts to eat to shed weight?

Eggs, bacon, butter, avocado and coffee are all on the menu for breakfast.

Keto diet followers may also indulge in Greek yoghurt. Sausages and cheese also make the list.

Adding protein to your weight loss diet plan is also shown to help burn more belly fat.

Tucking into foods high in protein could give the best results, Elliott Upton, personal trainer at Ultimate Performance and Head of LiveUP Online Coaching, said.

He told Express.co.uk: Every meal should be built around a quality source of protein.

It helps to repair, rebuild and maintain muscle tissue, which not only improves body composition - the way your body looks - but also increases metabolic rate.

Elliot added: It is also satiating, so helps keep you fuller for longer, and the better you can control hunger, the more sustainable your diet will be.

Read this article:
Diet bombshell: People who do this in the morning burn twice as many calories - shock - Express

DEAR DR. ROACH: Does eating strictly organic food and drinking only bottled water help in a meaningful way to prevent diseases and contribute to a long and healthy life? M.T.

ANSWER: There is no consistent high-quality evidence that consuming organic foods lead to improvement in health outcomes, including longer life. Some but not all studies have found slightly higher amounts of nutrients in organically grown produce. Organic foods are made without synthetic pesticides, but may use pesticides found in nature. There is not convincing evidence that natural pesticides are any safer, nor that the small amount of residual pesticides left in conventional produce leads to significant health risks. However, there is preliminary evidence that consumption of mostly organic food led to a decrease in the risk of one type of cancer, non-Hodgkins lymphoma, but not an overall decrease in cancer. Based on current available evidence, I dont recommend organic food consumption for health benefits.

The quality of tap water varies greatly across North America, but most locations have high-quality water available at extremely low cost with minimal environmental impact compared with bottled water. Even if tap water is unpalatable in a persons location, I recommend a filter system rather than resorting to bottled water, again for environmental concerns as well as cost. Bottled water is rarely the only option, and if so it is usually due to contamination of tap water with microbes or heavy metals, which should be known to the community. My own municipality mails me a water quality report yearly, and it is outstanding quality.

Two additional points are worth considering. The first is that organically prepared foods have been the cause of foodborne illness due to contamination at a much higher level than expected. The second is that organic farming prohibits nontherapeutic antibiotics, a practice with which I strongly agree as a means of reducing the potential for antibiotic resistance.

Until further evidence is available, my opinion is that most people would do better eating more produce, whether conventionally or organically grown. Locally grown fresh produce may have more benefits than organically produced due to freshness.

DEAR DR. ROACH: All of the latest information states that an adult needs seven to nine hours of sleep a night. Is this unbroken sleep? For example, I sleep for four hours, wake up for one to two hours, and then sleep three to four more hours almost every night. If the sleep is to be continuous, is it better to take a sleeping aid or continue with the current pattern? Nothing I read indicates if sleeping seven to nine hours with a sleeping aid provides the same benefit as not sleeping continuously for that time period. P.M.

ANSWER: While it is true that people who sleep seven to nine hours per night tend to live longer than those who sleep less (or more), it is likely that there are some people who need more or less sleep than the average. Further, it isnt clear whether the apparent improvement in longevity is due to better sleeping, or whether people who dont sleep well have an underlying medical condition that is really responsible for the harm seen.

Most sleeping aids adversely affect sleep quality, and increase risk of falls and accidents the next day. If interrupted sleep is working for you, Id recommend continuing versus using a sleeping pill.

Dr. Roach regrets that he is unable to answer individual letters, but will incorporate them in the column whenever possible. Readers may email questions to ToYourGoodHealth@med.cornell.edu or send mail to 628 Virginia Dr., Orlando, FL 32803.

2020 North America Syndicate Inc.

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To Your Good Health | Risks and rewards of a strictly organic diet - Kilgore News Herald

Whether you're making overnight oats or adding oats to your smoothie, youre getting a nutrition powerhouse with some major health benefits. Oats and oatmeal are packed with fiber, protein, and tons of vitamins and minerals. They are such a versatile food and can be incorporated into practically any meal of the day. Oats are a staple in many pantries, and for good reason!

Serving Size: Cup Dry Quaker Old Fashioned Oats

The soluble fiber in oats can help reduce LDL cholesterol levels by signaling the liver to pull that bad LDL cholesterol from the bloodstream. A better LDL cholesterol level and lipid panel also puts you at reduced risk for developing heart disease. Additionally, more research is revealing that a type of compound known as avenanthramide (AVE) found in oats may play an important role in protecting the heart.

High-fiber foods can help slow the digestion of food in the intestine, which can help to keep blood sugars from rising very rapidly. Beta-glucan, which is a type of dietary fiber found in abundance in oats, may also help improve blood sugar control. Recent research suggests that oats intake has a beneficial effect on glucose control in patients with type 2 diabetes.

The fiber in oats can help keep you full longer and enhance satiety, which is an important weight management tool. Just cup of oats has at least 4 grams of fiber making it a great choice. Not only does the soluble fiber in oats help to reduce LDL cholesterol, but weight loss can lower LDL cholesterol as well which makes this a winning combination.

Ideally, most Americans should be aiming for at least 25-30 grams of dietary fiber daily. Fiber is important for regulating bowel movements and can help relieve constipation. A cup of raw oats is considered a good source of fiber and can help keep things moving.

Can Oatmeal Help You Lose Weight?

As part of a balanced diet, oatmeal can be a great weight loss tool. The fiber and protein content of oats can enhance satiety and keep you full. Plus, for the volume that you get with oats, the calories are relatively low coming in at only 150 calories for cup dry oats which expands when cooked to yield 1 cup. Data from the National Health and Nutrition Examination Survey (NHANES) suggests that individuals who eat oatmeal actually tend to be healthier in general and have a lower body weight compared to those who dont eat oatmeal.

Are Oats Gluten-Free?

"What many people might not know is that oats are inherently gluten free, but may come in contact with wheat, rye and barley at the farm, in storage or during transportation, said Kristin Harris, Ph.D., Senior Principal Scientist at Quaker. So it's best to look for specially marked gluten-free oats if you have a gluten allergy or sensitivity.

Instead of a plain bowl of oatmeal, try dressing oats up with these unique recipe ideas:

Savory Oatmeal: Oats arent just for breakfast, they can make for a delicious and hearty lunch or dinner too. Try adding sauted kale, sauted mushrooms, caramelized onions, and goat cheese to plain oats for a savory twist. Top with a fried egg for extra protein and you have a complete meal! These unusual oatmeal combinations are a total game changer.

Overnight Oats: A breakfast that requires no cooking? Sign me up! Overnight oats are practically effortless: just combine oats with your choice of milk/milk alternative, chia seeds, and fruit. Place them in a tightly sealed mason jar overnight and viola! You have a delicious, nutritionally balanced breakfast ready-to-go in the morning.

Crockpot Oats: This is a great version of overnight oats if you want to wake up to a nice warm bowl of oats in the morning. Since steel cut oats take a while to cook, they are perfect for slow cooker recipes. This easy make-ahead breakfast solution is hearty, warm, and flavorful. Take five minutes to add all of the ingredients to the crockpot before bed, then wake up to a big batch of delicious slow cooked oats for the entire week!

Smoothies: Does your smoothie leave you starving after an hour? Try adding in scoop of nutrient-dense oats. They blend well and add a good source of dietary fiber to your smoothie to keep you fuller for longer.

Oat Milk: If you have dairy allergies or intolerances, plant-based milks can be a total game changer. Oat milk is not only dairy-free but also nut-free which makes it school-safe. Naturally low in fat and cholesterol free, oat milk can be a great milk alternative.

Oat Flour: You can make your own oat flour at home by simply adding rolled oats to a blender and blending for about 15-20 seconds until you have a powdery fine flour. Oat flour typically works well in recipes that require a dense texture like pancakes or banana bread.

Excerpt from:
Oatmeal Nutrition and Health Benefits - Is Oatmeal Healthy? - GoodHousekeeping.com

DEAR DR. ROACH: Does eating strictly organic food and drinking only bottled water help in a meaningful way to prevent diseases and contribute to a long and healthy life? M.T.

ANSWER: There is no consistent high-quality evidence that consuming organic foods lead to improvement in health outcomes, including longer life. Some but not all studies have found slightly higher amounts of nutrients in organically grown produce. Organic foods are made without synthetic pesticides, but may use pesticides found in nature. There is not convincing evidence that natural pesticides are any safer, nor that the small amount of residual pesticides left in conventional produce leads to significant health risks. However, there is preliminary evidence that consumption of mostly organic food led to a decrease in the risk of one type of cancer, non-Hodgkins lymphoma, but not an overall decrease in cancer. Based on current available evidence, I dont recommend organic food consumption for health benefits.

The quality of tap water varies greatly across North America, but most locations have high-quality water available at extremely low cost with minimal environmental impact compared with bottled water. Even if tap water is unpalatable in a persons location, I recommend a filter system rather than resorting to bottled water, again for environmental concerns as well as cost. Bottled water is rarely the only option, and if so it is usually due to contamination of tap water with microbes or heavy metals, which should be known to the community. My own municipality mails me a water quality report yearly, and it is outstanding quality.

Two additional points are worth considering. The first is that organically prepared foods have been the cause of foodborne illness due to contamination at a much higher level than expected. The second is that organic farming prohibits nontherapeutic antibiotics, a practice with which I strongly agree as a means of reducing the potential for antibiotic resistance.

Until further evidence is available, my opinion is that most people would do better eating more produce, whether conventionally or organically grown. Locally grown fresh produce may have more benefits than organically produced due to freshness.

DEAR DR. ROACH: All of the latest information states that an adult needs seven to nine hours of sleep a night. Is this unbroken sleep? For example, I sleep for four hours, wake up for one to two hours, and then sleep three to four more hours almost every night. If the sleep is to be continuous, is it better to take a sleeping aid or continue with the current pattern? Nothing I read indicates if sleeping seven to nine hours with a sleeping aid provides the same benefit as not sleeping continuously for that time period. P.M.

ANSWER: While it is true that people who sleep seven to nine hours per night tend to live longer than those who sleep less (or more), it is likely that there are some people who need more or less sleep than the average. Further, it isnt clear whether the apparent improvement in longevity is due to better sleeping, or whether people who dont sleep well have an underlying medical condition that is really responsible for the harm seen.

As far as whether continuous sleep is better than interrupted sleep, there isnt good evidence to compare the two. There is strong historical evidence that prior to artificial lighting, two distinct sleep periods separated by an hour or so was considered normal.

Most sleeping aids adversely affect sleep quality, and increase risk of falls and accidents the next day. If interrupted sleep is working for you, Id recommend continuing versus using a sleeping pill.

* * *

Dr. Roach regrets that he is unable to answer individual letters, but will incorporate them in the column whenever possible. Readers may email questions to [emailprotected] or send mail to 628 Virginia Dr., Orlando, FL 32803.

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Risks and rewards of a strictly organic diet - Lewiston Sun Journal

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