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A new study suggests its time you stopped worrying about cutting carbs or limiting the amount of fat in your diet. To live longer, its more important to focus on the quality of the foods than the quantity of carbs or fats they contain, according to a study from the JAMA Internal Medicine journal.

This means limiting processed carbohydrates, sugar, red meat and processed meats, and emphasizing whole grains, nuts, fruits and vegetables.

In the study, researchers asked more than 37,000 adults in the United States what they ate in the course of a 24-hour period in 1999 then followed them for 15 years.

At the end of the study the average age of the participants was 50 years old, and 4,866 of them had died around 13 percent of the group. Justless than half of those who died succumbed to heart disease (849 people) or cancer (1,068 people), certain types of which have been linked to diet.

Researchers found no difference in the risk of death between people on low-fat versus low-carb diets. Instead, the sources of those carbs or fats was what either risked or helped prevent an early death.

Low-fat diets full of unhealthy foods such as white bread, processed meats and sugary soda were associated with a 12 percent elevated risk of death, while similarly unhealthy low-carb diets made people 16 percent more likely to die.

People eating low-fat and low-carb diets composed of healthy foods including vegetables, fruits, legumes and whole grains lived longer, enjoying a 27 percent decreased risk of death.

Low-carb or low-fat diets can be good or bad depending on the foods that go into them, researcher Andrew Mente, who wasnt involved in the study, told Reuters.

Its more about selecting whole natural or minimally-processed foods, regardless of the amount of carbs or fat, Mente told Reuters. This would translate into a diet that may include a variety of whole foods in various combinations including fruit, vegetables, legumes, nuts and fish as well as whole fat dairy and unprocessed red meat and poultry.

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New study says low-carb and low-fat diets don't boost longevity. Here's what does. - The Hill

Serbian tennis player Novak Djokovic says his vegan diet is the secret to his success.

Djokovicwho is currently ranked the world No.2 best in mens singles tenniscomes from a family of food-lovers; his parents used to own a pizza restaurant in Kopaonik, Serbia. He still loves food and has even opened his own vegan restaurant, Eqvita, where he lives in Monte Carlo.

But for Djokovic, food isnt just gustatory pleasure. Its the key to his success. Because of my family, Ive always had a love for food,he explained.But as an athlete, it became something more.

[Food is] the fuel that determines how I play, how I recover, and how alert I am on the court, he added.I attribute a great deal of my professional success to my diet.

In a bid to convince others of the benefits of a plant-based diet, he joined the 2018 documentary The Game Changers as an executive producer. The filmwhich features a number of successful athletes including Arnold Schwarzenegger and Lewis Hamiltonis all about debunking the myth that meat is a necessary form of protein.

According to Djokovic, he became involved with the film toward the end of the project, because he wasnt very vocal about being a plant-based athlete.

They heard that during Wimbledon last year when someone asked me in the press conference, he said. They wanted me to be a part of it.

I was definitely very happy to be a part of a very impressive group of people,he added.From sport, the movie industry, different fields of life, very successful people who are eating plant-based, being healthy, happy and successful in what they do. This is what it is all about.

Formula One driver Hamilton has also attributed his success to his vegan diet. He recently told GQ,ultimately, you want to feel great. You want to have energy, to be consistent, you dont want to have to the big oscillations and highs and lows in your energy levels. Veganism has eradicated that.

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Novak Djokovic Says a Vegan Diet Is the Secret to Great Tennis

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Vegan athlete Novak Djokovic attributes a great deal of his professional success on the tennis court to his plant-based diet.

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Charlotte Pointing

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LIVEKINDLY

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Novak Djokovic Says a Vegan Diet Is the Secret to Great Tennis - LIVEKINDLY

High blood pressure, or hypertension, affects as many as 75 million Americans. If left untreated, hypertension can lead to heart disease, heart attack, or stroke.

Here are the best ways to lower your blood pressure and reduce the risk of health complications.

Common causes of hypertension include a lack of regular exercise, a high-sodium diet, being overweight, and smoking cigarettes. Working to make positive changes in these areas can have a big impact on your blood pressure, says Sanjiv Patel, MD, and cardiologist at MemorialCare Heart & Vascular Institute at Orange Coast Medical Center.

If you're overweight, losing even a small amount of weight can help lower your blood pressure. Shedding 10 pounds can drop your systolic blood pressure (the top number on your blood pressure reading) by as many as 10 to 12 points, Patel says.

For those with hypertension, research has found that regular physical activity can lower systolic blood pressure by an average of seven points and diastolic blood pressure (the bottom number in the reading) by an average of five points.

To get these benefits, Patel recommends at least 30 to 60 minutes of physical activity each day. This can be a combination of aerobic exercise like walking, jogging, or bike riding and strength training with low weights and high repetitions.

Reducing your sodium intake can also improve your heart health and lower your blood pressure. For reference, the FDA recommends that people with hypertension consume no more than 1,500 milligrams of sodium per day.

To decrease your sodium intake, steer clear of processed foods and don't add table salt to your meals. Research has found that the the DASH diet (Dietary Approaches to Stop Hypertension) which is low in sodium and rich in fruits, vegetables, whole grains, low-fat dairy and lean meats can lower blood pressure in adults with hypertension.

Patel says the severity of hypertension and a patient's individual medical history determine the best course of treatment. These blood pressure levels range from:

According to Patel, how quickly you're able to lower your blood pressure depends on the lifestyle factors you're addressing, and how high your blood pressure is to begin with.

For example, if you have moderate to severe hypertension and begin exercising regularly, you are likely going to see a sharper reduction in your blood pressure when compared with someone who has mild hypertension and already works out regularly.

"It takes a few months to see good results, although some lifestyle changes can make a bigger impact," Patel says. "Blood pressure can drop by 10 to 20 points depending on what kind of change you're implementing."

Whether or not you notice any physical changes from lowering your blood pressure also depends on how you felt before. Many people don't notice any physical symptoms of hypertension, Patel says, but if you are someone who experienced headaches or blurred vision as a result of high blood pressure, those symptoms should go away once it's under control.

Even if you are able to lower your blood pressure, you'll need to continue monitoring it, because it can creep back up as you age. Overall, the key to lowering blood pressure with lifestyle changes is maintaining those healthy practices over the long-term.

"Lifestyles changes need to be permanent, not just for two or three months," Patel says. "Once you break that cycle, [your health] gets better and then you need to sustain that."

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How to lower blood pressure with a heart-healthy diet and exercise - INSIDER

GRAND BLANC (WJRT) (1/27/2020) - After months of debate, Perry Road in Grand Blanc will be seeing some big changes.

A mile-long stretch between Genesee Road and Saginaw Street will undergo a road diet, which could have more people seeking other travel options during the summer months.

The city of Grand Blanc is hoping to shave the roadway down from four lanes down to three lanes. The two eastbound and westbound travel lanes would be converted to a single lane in each direction with a center turn lane and bike lanes on each side.

The project isn't just about safety. It's about making the area a more walkable and bikable city

The project will only cost a few thousand dollars and be covered by a Michigan Department of Natural Resources grant to extend the Iron Belle Trail, which runs of Belle Isle in Detroit to the western Upper Peninsula.

The bike lanes being created along the sides of Perry Road will luckily be a minor project in comparison to some of the other options the city considered.

"We don't have to do anything to the road. We just have to grind down a little bit of the asphalt and remark it and restripe it," said Grand Blanc City Manager Wendy Jean-Buhrer.

In addition to the bike lanes, the city also worked with the Genesee County Road Commission on a lane reduction to make the intersection of Perry and Genesee roads safer.

Genesee Road reduces from two lanes to one at the intersection, which leads to many accidents when cars are rushing to get into the lane on time.

"Someone could turn here and this car could go, but a lot of times they're just competing and doing a dragster," Jean-Buhrer said.

She said the project will only take a few weeks to complete and Perry Road will not be closed completely. But some businesses along the stretch still are concerned about the effects.

Owners at Great Harvest Bread Company say they nearly shut down during the last time there was construction along Perry Road. Co-owner Scott Sassack said that project was more extensive, but he still fears this change could put him and his employees at risk once again.

"I hope people don't get scared and try to fight us and leave us in the dust, because we're in our slowest time right now," he said. "Our busiest time is really from Easter to September and that could really hurt us for a week's worth of loss.

Sassack said he's happy to see the bike lanes coming to Perry Road, but he believes the money could have been better spent on other roads in the city of Grand Blanc.

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Perry Road going on a diet in Grand Blanc - ABC 12 News

Physicians are well aware of the difficulties in effecting dietary changes in patients, especially in light of the ubiquity of unhealthy and convenient food options, along with the multitude of conflicting information on the Internet and in the scientific literature regarding what constitutes a healthy diet. Moreover, most physicians, who typically receive only basic instruction on dietary counseling during their training, report feeling ill-equipped when it comes to providing guidance in this area.[1] By forming a strong partnership with registered dietitians and incorporating a few simple tips into practice, however, physicians can successfully guide patients on the correct path toward healthier eating habits.

Here are five things to know about effecting successful dietary modifications in patients.

The primary focus of the preventive cardiology program at our institution is to reduce patients' risk factors for, and prevent first and future, atherosclerotic cardiovascular disease (ASCVD) events. One of the key elements of this program is a healthy diet. With all of the conflicting information and hype on "fad" diets that abound in the media, particularly on the Internet, patients may be confused about what truly constitutes a healthy diet; many have the misconception that weight-loss diets are synonymous with heart-healthy diets. For example, while the currently popular low-carbohydrate and ketogenic diets may be effective for weight loss,[2] replacement of carbohydrates with the high amounts of animal protein that are recommended in these diets can increase serum cholesterol levels and may be associated with a higher risk for death.[3] In contrast, diets that replace carbohydrates with plant-based proteins have cardioprotective benefits.[3,4]

When discussing dietary modifications, an effective way to initiate the conversation is to ask patients about their personal goals. This will help clinicians better align patients' desired outcomes with clinical goals, especially in patients at increased risk for ASCVD.

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Effecting Dietary Modifications in Patients: 5 Things to Know - Medscape

Scientists have recently started to realize just how dangerous inflammation is, finding links to deadly diseases like certain cancers and Alzheimer's.

Doctors often treat chronic inflammation with medications such as non-steroidal anti-inflammatory drugs like Ibuprofen, steroids, and supplements like fish oil. But recent research shows that one of the best treatments for inflammation may be the food you eat.

"Inflammation is not always a bad thing; our bodies use inflammation as a signal for healing," says Dr. Mari Ricker, MD, a professor of family and community medicine at the University of Arizona. This is what you see when an infected cut turns red and swells up.

However, when inflammation becomes chronic, it is linked to dangerous health conditions like certain cancers, heart disease, diabetes, and asthma. That's where an anti-inflammatory diet comes into play.

It's designed to reduce chronic inflammation in your body, a condition where your immune system stays constantly on high alert and ultimately may damage or impair normal tissues and cells. By calming the inflammation, you can mitigate this damage and reduce your risk of diseases.

The anti-inflammatory diet is less like a diet with restrictive meal plans and more like a guide for eating nutrient-dense, unprocessed or minimally processed foods and a lot of vegetables, much like the Mediterranean diet or DASH diet, Ricker says.

You are also advised to eat foods with antioxidants like vitamin C in oranges and the lycopene in tomatoes.

You don't have to ban inflammatory foods like red meat outright but you should only eat them in small amounts. Below are some foods that may help reduce inflammation that are recommended for an anti-inflammatory diet.

In addition to foods that help lower inflammation, an anti-inflammatory diet also focuses on limiting foods that contribute to body-wide inflammation. These foods include processed carbs, fatty cuts of red meat, fried foods, sugary drinks, and alcohol.

An anti-inflammatory diet can decrease your heart disease risk whether you are overweight or not.

Ricker says that the diet is healthy and safe for most people to try. "There are very few people who cannot incorporate some aspect of the anti-inflammatory diet."

The anti-inflammatory diet is relatively easy to maintain and should be used throughout your life for best results, Ricker says. "To be successful in reducing inflammation this needs to be a lifestyle change. Changing the diet long term, not just for 3 to 6 months."

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What is an anti-inflammatory diet and its benefits for heart health - INSIDER

The Keto diet has managed to break out of its label as the latest trendy diet because of its proven rate of success with weight loss.

However, anew study conducted by a team of Yale researchers addresses the potential setbacks associated with adopting the Keto diet long-term with the help of mouse models.

The report, which was published in the January Issue of Nature Metabolism, posits that over limited periods of time a high-fat low-carb diet can greatly reduce a followers risk of developing diabetes and inflammation but after one week these positive effects begin to diminish as a result of the very mechanisms that fostered them.

The Keto diet works by forcing the body to use alternative sources for fuel via prolonged exercise and or starvation.More specifically, followers obtain 99% of their calories from fat and 1% from carbohydrates.

Once the body is tricked into thinking that its starving it will start burning fat instead of carbohydrates in order to preserve energy. Eventually, chemical byproducts called ketone bodies are produced.Ketone bodies serve as alternative energy sources for organisms during periods of glucose scarcity.

The immediate benefit of this process has to do with tissue-protective gamma delta T-cells. These begin to spread throughout the body as a direct result of ketosis.

This reduces diabetes risk and inflammation, and improves the bodys metabolism, explained Vishwa DeepDixit, the Waldemar Von Zedtwitz Professor of Comparative Medicine and of Immunobiology. After a week on the keto diet, mice show a reduction in blood sugar levels and inflammation.

The problem is fat break down and fat storage began to happen at once, which means the rodents consumed more fat than they could possibly burn. Eventually, those essential gamma delta T-Cells diminished and the likelihood of the subjects developing metabolic disorders surged dramatically.

This new metabolic consequence joins a slew of previously established ones.

Many experts believe that limiting your carb intake to 1% over a long period of time makes it extremely difficult to include important sources for vitamins and minerals found in foods like fruits, beans/legumes, and whole intact grains. In addition to energy preservation, carbohydrates promote tissue synthesis, provide us with our recommended value of macro-nutrients and prevent the development of several kinds of chronic illnesses.

For individuals that need to lose quickly for whatever reasons, tweaking your metabolism to augment fuel sources seems to be the trick. Experts just urge followers to consults a nutritionist to determine how long and how rigidly they ought to restrict carb intake.

Before such a diet can be prescribed, a large clinical trial in controlled conditions is necessary to understand the mechanism behind metabolic and immunological benefits or any potential harm to individuals who are overweight and pre-diabetic, Dixit said in a press statement.

Its important to note that more research needs to be done before a categorical threshold can be translated to human trialseven in consideration of the striking genetic similarities we share with mice. The most important citation motioned in the new study relates to the benefits and setbacks afforded by ketosisa counterbalance that is defined by dietary indecision.

The new data meets supporters and critics in the middle. The researchers maintain that the diet has its functions; both as a quick and effective measure for weight loss and a provisional means of decreasing ones risk for chronic illness.

However, very few fad diets warrant indefinite adherence.

Our findings highlight the interplay between metabolism and the immune system, and how it coordinates maintenance of healthy tissue function, said Emily Goldberg, the postdoctoral fellow in comparative medicine .

In other words adopting the Keto diet in short spurts instead of committing to it long term appears to be the more effective method.

The new paper, titled,Ketogenesis activates metabolically protective T cells in visceral adipose tissue was co-authored byEmily L. Goldberg,Irina Shchukina,Jennifer L. Asher,Sviatoslav Sidorov,Maxim N. ArtyomovandVishwa Deep Dixitand can be read in full in the journal Nature Metabolism.

Link:
This is how Yale researchers say to approach the Keto diet - Ladders

Keto Mediterranean chicken, photographed in the Post-Dispatch studio, Wednesday, Jan. 15, 2020. Photo by Hillary Levin, hlevin@post-dispatch.com

Yield: 4 servings

1 tablespoon olive oil

8 bone-in, skin-on chicken thighs

Salt and pepper

3 garlic cloves, thinly sliced

1 cup pitted kalamata olives

2 tablespoons capers

2 tablespoons white wine vinegar

1 teaspoons dried oregano

1 cup whole-milk Greek yogurt

cup fresh flat-leaf parsley, roughly chopped

2 tablespoons fresh mint leaves, roughly chopped

1 teaspoon lemon zest

1 tablespoon lemon juice

1. Heat oil in a large pot or Dutch oven over medium heat. Liberally sprinkle chicken with salt and pepper and cook half of the pieces, skin-side down, until the skin is deeply browned, 6 to 8 minutes. Flip and cook until the other side is deeply browned, 4 to 6 minutes. Transfer to a plate and repeat with remaining pieces of chicken.

2. Pour out all but 1 tablespoon of the fat (if on the keto diet, keep all the fat in the pot). Return pot to heat and add garlic; cook until golden brown, about 1 minute. Add the olives, capers, vinegar, oregano and cup water; stir to combine and to scrape up any browned bits at the bottom of the pot. Return chicken pieces to pot and stir to mix.

3. Cover and cook at a simmer until chicken is done, about 30 minutes. Remove the chicken and boil the sauce to reduce it by half.

4. Meanwhile, mix the yogurt, parsley, mint, lemon zest and lemon juice, plus a large pinch of salt and pepper. Stir to combine. Taste and season with more salt and pepper, if needed.

5. Serve the chicken with its sauce, and the yogurt sauce on the side.

Per serving (nutrition calculated using all the fat from step 2): 627 calories; 48g fat; 12g saturated fat; 285mg cholesterol; 42g protein; 5g carbohydrate; 1g sugar; 2g fiber; 1,146mg sodium; 91mg calcium

Adapted from a recipe by the Food Network

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The keto diet: Its highs and lows plus 5 recipes - STLtoday.com

When you think of carbohydrates, you probably think of bread, pasta and potatoes. But carbs are also in grains, legumes, starchy vegetables, milk, yogurt and fruit. Theyre one of the three main energy sources in our food and they provide the bodys preferred fuel source for the brain, nervous system, and exercising muscle: glucose.

Unfortunately, patients with diabetes have difficulty converting that glucose into energy.

The body needs the hormone insulin to convert glucose into energy, but for patients with diabetes, they either dont make enough insulin or the insulin they make doesnt work properly, says nutritionist Joyce Patterson, M.P.H., R.D.N., B.C.-A.D.M.

When glucose cant be used, it stays in the blood and results in high blood sugar.The worst offenders for these spikes are added sugars and refined grains, like white rice, and sugary beverages such assodaand juice. Patients with diabetes take medications to help increase their insulin levels or make insulin function properly so their bodies can get the energy it needs.

So if fat and protein are energy sources for the body too, why not just eliminate carbs from your diet? Well, theres a lot of reasons, actually.

Theres a common misconception that carbs are bad or should be cut out, Patterson says. However, cutting carbs out can initially lead to uncomfortable side effects, like low energy and headaches.

In addition to glucose, carbs also contain other important nutrients. Fruit and starchy vegetables are rich in vitamins and minerals. Beans and lentils are an excellent plant source of protein, in addition to cholesterol lowering fiber, B vitamins, iron and calcium. Dairy provides protein, calcium and potassium. And finally, whole grains are a great source of fiber and B vitamins. Cutting out all of these foods puts us at risk of nutrient deficiencies, Patterson says.

For those who take insulin or other medications that increase the risk of hypoglycemia, eliminating carbs, or even following a low carb diet, can lead to dangerously low blood sugar. So, having carbs in your diet is a good thing. Choosing high-quality carbs that are high in fiber and/or protein will provide the body energy without a large spike in blood sugar levels.

The Mediterranean, DASH or plant based diets have all shown benefits in people with diabetes beyond diabetes management, like lower cholesterol, better blood pressure and overall heart health, according to Patterson, also a diabetes educator in the Adult Diabetes Education Program.

She adds that the Mediterranean and DASH diet offer a great variety of foods with very little restriction the emphasis being on portion control, balance and healthy food choices.

Similarly, plant-based diets offer many different plant sources of protein to replace animal products.

Very low carb diets, like the keto diet, have also shown benefits for blood sugar. However, many find the lack of flexibility difficult to stick with, leading to frustration and yo-yo dieting, which can be harmful to health in the long run, Patterson says.

SEE ALSO: Keto Diets and Heart Health: Whats the Risk?

To learn more about diabetes education and management, or gather a general understanding of how food affects medical conditions and overall health, seeing a registered dietitian can help explain how food choices, portions, balance and timing of meals can all affect blood sugar.

To apply some of that information to meal planning, try this budget and blood sugar friendly lentil stuffed peppers recipe.

Lentils are a plant-based protein, rich in both fiber and protein which help keep blood sugar from rising too high or too fast after a meal, Patterson says. Together with the sweet peppers and lean chicken, its a well-balanced meal.

See more here:
What to Know About Low Carb Diets and Managing Your Diabetes | University of Michigan - Michigan Medicine

These carrot drinks can be easily made at home.

Highlights

It's best to include seasonal food in your diet as these freshly produced foods bring a wealth of health benefits. Although, carrots are available almost throughout the year, the best ones are around only during the winters. The season-special carrots are a powerhouse of nutrition. This bright red, crunchy veggie is known for its juiciness and slightly sweet taste. It brims with vitamin A and dietary fibre; and, as it is also low in carbohydrates, it is a great pick for your weight loss diet. If you've had enough of gajar ka halwa and ignored your weighing scale all through this season, try these carrot-based drinks for your healthy diet.

This healthy and delicious drink cannot be missed, especially during winters. After carrot pieces are boiled in water, some salt and spices like mustard powder are added, and they are left to mature to absorb maximum flavours. Carrot kanji has a unique sweet and salty taste, and makes for a super refreshing drink.

(Also Read:Weight Loss Tips: How To Include More Carrots In Your Winter Diet)

Carrot kanji is a nutrient-rich winter drink.

Drinking carrot juice every day is a ritual in many households during this season. Grate and juice the carrot or add other vegetables like beetroot and spinach. Add some lime juice and wolf down this nutritional drink. Carrot juice is said to improve immunity, skin health and also eye sight.

Mix carrots with fruits like bananas, apples, pineapple and make a smoothie by adding yogurt, some cinnamon powder, ginger and honey. A powerful breakfast smoothie will be ready to fuel you with energy and nutrition. You can also make this smoothie with milk instead of yogurt.

Level up your drinks with some red hot colour and refreshing taste from carrots. Make your own virgin carrot martini by mixing carrot juice with some grated ginger and a dash of lemon. Gobble it down and feel the high of wellness from the delicious drink.

A light soup that you can just drink up. Boil carrots along with beetroot, garlic and ginger; add some spices. Drain the soup and pour this liquid-y warm carrot soup in a bowl. Slurp through this warm soup for dinner while tucked into your cosy blanket.

(Also Read:5 Delicious Carrot Desserts You Must Try This Winter)

Carrot soup is a deliciousdrink that may bring you warmth.

Bid adieu to winters after enjoying the most of seasonal carrots while they are still around. These drinks with carrots are also easy to make at home, so are definitely worth a try.

About Neha GroverLove for reading roused her writing instincts. Neha is guilty of having a deep-set fixation with anything caffeinated. When she is not pouring out her nest of thoughts onto the screen, you can see her reading while sipping on coffee.

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Healthy Diet: 5 Carrot-Based Drinks That Are Delicious And Easy To Make - NDTV Food

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