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Health Check 12 Report: Alzheimer's Disease

Joe Dana, KPNX 8:17 PM. MST August 13, 2017

Alzheimers disease remains the sixth leading killer of Americans, taking the lives of more than 80,000 each year in the United States. But recent research on the effects of the disease provides clues into treatment, said Honor Health family physician Dr. Jeannine Hinds

Studies show the brains of Alzheimer's patients have plaque, deficits of certain brain chemicals and inflammation. Some of these symptoms are directly or indirectly related to chronic disease like diabetes or high blood pressure," Dr. Hinds said.

The research suggests that a healthy diet can be an important tool to slowing down the effects of Alzheimer's disease, which begins damaging the brain 15 to 20 years before symptoms begin appearing. Researchers believe the cause of Alzheimer's disease may involve a combination of genetic and environmental factors.

If we can make a diet rich in healthier fats, veggies and anti-oxidants, that helps with the inflammatory process associated Alzheimer's, Dr. Hinds said.

One diet touted by researchers, known as the MIND diet, has shown a correlation with a lower risk of Alzheimers Disease. The diet includes a heavy emphasis on foods like berries, leafygreens, andfish.

Dr. Hinds said treatment of the disease is about management because a cure remains elusive.

"Part of being in medicine is you want to fix people. And this is something we can't fix yet," Dr. Hinds said. "Progress is being made. There is earlier detection. There are better prevention measures in place."

Dr. Hinds said one of the obstacles to effective treatment of Alzheimer's patients remains a lack of education in the community.

Physicians need to a chance to intervene as early as possible, and families should be on the lookout for signs of forgetfulness and mood changes in loved ones. Patients diagnosed earlier are better-equipped to get help.

FDA-approved medications have shown evidence of slowing down the plaque build-up associated with the disease.

"The earlier we can begin helping patients and their families, the better off they will be," Dr. Hinds said.

For some patients, Dr. Hinds also recommends they take part in research studies that may hold secrets for better outcomes.

2017 KPNX-TV

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Research: Diet may help slow effects of Alzheimer's disease - KPNX 12 News TV

By Carrie Dennett, Special to The Washington Post

The concept of eating a plant-based diet is tossed around frequently, but its a label that can be confusing. Some people shy away from the notion because they assume that plant-based is code for vegan. On the other hand, its easy to think that eating all plants and no animals guarantees that your diet is healthful and nutritious. But does it?

The research in support of plant-based diets is bountiful, which is likely because of what they include vitamins, minerals, phytonutrients and fiber as much as what they dont excess saturated fat. But one limitation of much of that research is that it defines plant-based as vegetarian. Plant-based diets can take many forms, from vegan to vegetarian to flexitarian to omnivore. The common denominator is that they make plant foods the focal point of the plate. If you choose to eat animal foods like meat, poultry, fish, eggs or dairy, they play smaller, supporting roles.

The other limitation is that the research tends to treat all plant-based diets equally, without regard to food quality. The fact is that many people focus on avoiding certain foods but are blind to whether the rest of their diet is nutritionally adequate. This is one of the perils of demonizing specific foods no one food makes or breaks a diet, and its your overall eating pattern that matters most for health and well-being.

Thats not the message you get from many of the recent plant-based diet documentary (in other words, propaganda) films. The latest, What the Health, blames animal foods for every ill known to man and woman. While excessive amounts of animal protein and fat arent good for us, that doesnt mean that moderate amounts in the context of a plant-rich diet are harmful. An excessive amount of anything isnt good even water and a cupcake is a cupcake, even if its vegan.

A recent study published in the Journal of the American College of Cardiology seems to agree. It found that when it comes to the plants you eat, quality does count and omnivores have a place at the plant-based table, too.

The study, which came from the Harvard T.H. Chan School of Public Health, included more than 200,000 women and men from the Nurses Health Study and the Health Professionals Follow-up Study, aimed to get a clearer answer on both quantity and quality of plant foods needed to see a benefit for health. This included the role of animal foods. Researchers measured what proportion of each participants diet was plant-based, and whether those plant foods were healthful vegetables, fruits, whole grains or unhealthful sweetened beverages, refined grains, sweets.

They found that a diet rich in healthful plant foods is associated with a substantially lower risk of developing heart disease, while a plant-based diet that emphasizes less-healthful plant foods is associated with increased risk of heart disease. Those eating a nutritious plant-based diet while also being more physically active fare even better. In a 2016 study, the researchers found similar results for the risk of developing type 2 diabetes.

The study also supports the value of a plant-rich diet even for omnivores. Individuals who ate the least plant foods were eating about five or six servings of animal foods per day, while those with the most plant foods were eating three servings of animal foods. This means that reducing not eliminating animal foods even slightly while increasing healthy plant foods has benefits for preventing heart disease and diabetes. This allows a lot of flexibility with eating. The traditional Mediterranean diet follows this pattern, as do other healthful dietary patterns from around the globe.

While association does not prove cause and effect, there are various physiological mechanisms that may explain the health benefits of a plant-based diet. Whole and minimally processed plant foods are rich in vitamins, minerals, phytonutrients and antioxidants, along with heart-healthy unsaturated fats and dietary fiber. Together, this can promote healthy blood pressure, blood sugar and cholesterol levels, while lowering inflammation and nourishing your gut microbiota. To reap these benefits, heres what to eat more of:

At the same time, heres what to eat less of:

In this era of free-from foods (lactose-free, gluten-free, GMO-free), this study is a reminder that for nutrition and health, what you do eat matters as much as, if not more than, what you dont eat.

Go here to read the rest:
Plant-based diet? Sure, but first understand what it means - The Denver Post

By Tim Radford / Climate News Network

Global warming and climate change are not the only threats linked to greenhouse gas emissions: there is also the knowledge that warming affects diet.

Higher levels of carbon dioxide in the atmosphere also mean that wheat, rice, maize, potatoes and other staples will grow with lower levels of protein and by 2050, an extra 150 million people in 47 countries will be at greater risk of malnutrition.

Four out of five people on the planet depend mostly on grain staples and legumes for dietary protein. The UN estimates that poor nutrition already accounts for around 3 million deaths among young children every year, and experiments show that higher carbon dioxide levels in the atmosphere are associated with protein losses of around 5%.

This study highlights the need for countries that are most at risk to actively monitor their populations nutritional sufficiency, and, more fundamentally, the need for countries to curb human-caused CO2 emissions, said Samuel Myers, a research scientist in the department of environmental health at Harvard University in the US.

He and colleagues report in the journal Environmental Health Perspectives that tests of crops grown under high levels of atmospheric carbon dioxide show protein decreases of up to 15%.

The researchers then used available data to calculate the effect of such losses on overall protein intake which varies from region to region, according to the mix of crops, and other dietary supplements.

They assumed no change in animal protein, or in protein in nuts, and then they looked at the probable impact on human health in the coming decades, as humans continue to burn fossil fuels, release greenhouse gases into the atmosphere, and raise planetary average temperatures.

Researchers have repeatedly warned that rising temperatures and particularly greater frequencies and intensities of heat waves, droughts and floods will threaten global food security: they will reduce fruit and vegetable yields, hit grain crop harvests and in particular affect wheat harvests in one of the most populous and poorest nations on the planet.

Ironically, other researchers have repeatedly demonstrated that a switch from a meat to a plant-based diet is likely to become more important than ever in combating climate change and reducing emissions from agriculture.

So protein deficiencies in crop yields could only make an already bad situation worse for the worlds poorest.

And there is a second challenge, this time of mineral deficiency. In another journal, Geohealth, Dr Myers and a different set of colleagues warn that higher atmospheric carbon dioxide levels are also associated with lower iron content in food crop staples.

More than 350 million children and more than a billion young women of child-bearing age already live in countries with high levels of anaemia: in a greenhouse world, these will face another 3.8% iron deficiency in their staple diet.

Strategies to maintain adequate diets need to focus on the most vulnerable countries and populations, and thought must be given to reducing vulnerability to nutrient deficiencies through supporting more diverse and nutritious diets, enriching the nutritional content of staple crops, and breeding crops less sensitive to these CO2 effects, Dr Myers said.

And, of course, we need to dramatically reduce global CO2 emissions as quickly as possible.

View post:
Nutrition Will Suffer as Global Warming Affects Diet - Truthdig

"I had gestational diabetes for all three of my pregnancies. After my third, my A1C (blood sugar measurement) kept rising, and the doctor told me for the first time to be careful, because I was on track for diabetes."

Pessah-Bloom knew that she had to shed her pregnancy pounds and get her blood sugar under control. She did a Google search on diets for diabetes and stumbled upon the Paleo diet, which includes protein-rich foods like meat, fish, eggs and nuts, as well as vegetables and fruit, but excludes grains, dairy, legumes, sugars and salt. "People said that their diabetes was reversed," she said.

She started eating more vegetables and unprocessed foods. But while following Paleo helped Pessah-Bloom eat a clean, lean diet, it wasn't enough to get her to her goal. She needed something else -- a support system of sorts -- and so she opened an account on Instagram under the handle @paleoworkingmama.

"I started my Paleo page for motivation, really for myself," Pessah-Bloom said. But it wasn't long before she found people with health issues like herself who were also using the photo-driven app. "I started following others who reversed Crohn's and IBS too, which I also had," she said.

"The more I followed people, the more I felt empowered. And then something unexpected happened. After some time, people who followed me told me that I -- me! -- empowered them. It was a chain of support," she said. "I got it from others, and I gave it to others. People asked me to come to their house to perform refrigerator cleansing! They are inspired by the pictures I post of the food I make and what I keep in my kitchen, like my spices."

Insta-community

The community support that Instagram provides may be its most valuable asset for those hoping to achieve their health goals.

"The first picture I posted was a mason jar of water with lemons," Pessah-Bloom said. "I had just learned about my high blood sugar, and I wrote, 'Making lemonade out of lemons.' " The post marked the start of Pessah-Bloom's new diet and exercise journey, and in her post, she encouraged others to follow and support her.

"One person posted my post on her page -- she had over 15,000 followers, and she said, 'Let's give @thepalemoworkingmama our support' -- and then all of a sudden I had 100 followers. This was someone I didn't even know ... someone who has plenty of her own followers, but she really wanted me to succeed on my journey."

There's also the benefit of being part of a more intimate community. "With Instagram, you can have a separate part of your profile dedicated to food journaling, and you don't have to be worried that your family member or neighbor who just wants to see pictures of your dogs or vacations will be turned off," said Christina Chung, a doctoral student at the University of Washington and lead author of a study that analyzed women who consistently use Instagram to record and share what they eat, in order to learn about the benefits and challenges of using the platform to achieve one's health goals.

"Instagram is just pictures. There are no posts about politics. It's easy to navigate, with no chaos or clutter," Pessah-Bloom added. "If you follow someone, you're following them for a specific reason ... and often someone with a similar goal."

Pessah-Bloom also appreciates the convenience that Instagram provides. "People are so busy, and sometimes you can't go in person to a Weight Watchers meeting. With Instagram, it's in your face. You're seeing it all the time. When I eat something bad ... and I see someone preparing something wonderful, I say, 'Why did I do that?!' It keeps you inspired!"

Food pictures that create cravings for tasty, healthy food help, too. "When you see something so mouthwatering and appetizing, you're more likely to try it, and then you get hooked on eating well," Pessah-Bloom said.

Benefits of photo journaling

For those who use Instagram to track what they eat, the ease of snapping a picture is particularly helpful during a jam-packed day.

"The benefit of photos is that it's more fun to do than taking out a booklet or typing hundreds of words of description in an app," Chung said. "Plus, it's more socially appropriate for people who are trying to track their diets to snap a photo of their plate when they're out with friends: Everyone's doing it, and it doesn't look weird."

As one of the study participants noted, "if I was out with friends or something, then a quick snapshot of the food would be easier than saying, 'Hold on, guys, I need to pull up MyFitnessPal and put everything down and the right serving size.' "

No fat grams on Instagram

But just how accurate is Instagram as a tracker for weight loss? Can you really know the portion sizes, fat grams and calorie counts of what you ate -- or should eat -- when you swipe through photos?

"When it comes to losing weight, food pics may or may not help," said Angela Lemond, a registered dietitian nutritionist and spokeswoman for the Academy of Nutrition and Dietetics. "The food could be great quality, but even an excessive amount of 'good' food will cause weight gain."

If, for example, someone spots a picture of healthy chicken parmigiana as food inspiration for weight loss, it may be difficult to figure out the correct portion size, unless it is listed.

"It's not very accurate if you are looking for tracking information such as detailed nutrients, portion size and calories, since it might be difficult to assess this information from photos," Chung said.

If you're looking for a 200-calorie meal, you might search using the hashtag #200calories and find some options. But in Chung's study, participants used the platform in conjunction with other apps if they were seeking more detailed nutrition data.

Calories aside, for those who use Instagram, the visual cues that the app provides -- actual pictures of food -- may be just enough motivation to continue eating on plan, or in some cases to eat less.

"Before (when using MyFitnessPal), I would have a small snack pack that was a bag of chips and be like, 'Oh, that doesn't really count because it's just a little tiny bag.' But I think with Instagram, it helped me because I was taking a picture of it: It's real, and it exists, and it does count towards what I was eating. And then putting a visual image of it up really helped me stay honest," one study participant said.

Tensions between tracking honestly and posting something perceived as more desirable were also observed in the study. That could present a dilemma, leading some to spend time on making photos look better, explained Chung. But the thought of posting something "off-plan" may also help people stay on track, she added.

Insta diet success

Over a year later, Pessah-Bloom's cooking skills have improved, and she is no longer pre-diabetic. Her IBS is resolved, and she weighs less than she did at her wedding about 12 years ago. Her husband, a huge Instagram fan, has lost 40 pounds with the help of the app and his wife's cooking, and her kids eat healthier now, too.

Pessah-Bloom says she could not have done it without her online community that evolved from her photo journal.

"I love the people I follow on Instagram. ... They have become my online 'support' group. Everyone inspires each other. I work full-time and have three kids. I couldn't have done any of this without Instagram."

Lisa Drayer is a nutritionist, author and health journalist.

View post:
How the 'Instagram diet' works - CNN

COLUMBIA Tyler Howell is a big guy, even by offensive linemen standards.

Missouri's starting left tackle is the tallest member of the Tigers offensive line, standing at 6-foot-8,while weighing in at 330 pounds, second-most among starters behind Kevin Pendleton.

Howell's large frame must be fueled by something to keep it upright and functional through fall camp. But the lineman doesn't load up on carbs or snack on steaks. Instead, he sticks to carrots.

"It definitely gives me more energy to keep playing at a high level all throughout practice," Howell said, "not like crashing or starting off high and crashing at the end, but getting you all the way through the hump of practice."

Besides carrots, Howell fills his stomach with "lots of green stuff" and makes sure to clear it all off his plate before he leaves the cafeteria. The diet has allowed Howell to focus on his game for longer periods at practice instead of wondering when the next break will come around.

"Trying to (home) in on all the little details that I didn't get a hold on last year," Howell said, "really just taking advantage of every opportunity to make my game better."

This comes after a season in which Howell feels he "played like trash." His recommitment to his craft has caught the eyes of his coaches, who feel he will be a massively improved player when Missouris first game kicks off.

"He's really focused on his body and just getting stronger, being able to bend," offensive line coach Glen Elarbee said on Aug. 3. "I think hes gotten a lot better with his hands and just general knowledge of the game. Out there, there were a lot of times where he just knew what Tyler did, and now he knows what everybody does."

Injury report

The majority of Missouri's tight ends were in no-contact jerseys on Friday, as Albert Okwuegbunam nursed a sore hamstring and Logan Christopherson was limited with a sprained ankle. Jason Reese was held out of practice entirely with back spasms.

Defensive lineman A.J. Logan remained sidelined because of concussion protocol, while wide receiver Justin Smith is still being held out because of a swollen knee, which was drained on Thursday. Both, along with defensive lineman Markell Utsey, will be held out of Saturday's scrimmage.

Lock becoming more vocal with experience

During his first two seasons, Drew Lock wasnt always sure where his receivers were going.

While he knew which route each would run, each took a different variation on how far to go and when to break. Heading into his third season, Lock is becoming more vocal with his receivers on what he wants each route to look like for all of them.

"This summer is when I started really getting vocal with how I want routes run," Lock said. "Knowing our offense well enough to know where they should break, how many big steps, small steps they take on a route."

Lock is now in his second year with offensive coordinator Josh Heupel's offense and believes he knows the offense well enough to know when he makes a mistake versus when a receiver doesnt end up where he should be.

"I cant go out there and be 50-50 on if I'm right," Lock said. "I'll say something, or I might not be right, so I'll back off and not say anything. I pretty much got to the point where I knew this job in and out and I could go out there and be vocal."

Supervising editors are Pete Bland and Brooks Holton.

View original post here:
Lineman Howell uses new diet to become a more consistent player - Columbia Missourian

A once-obese primate is about to be released back into the wilderness even if hes still a chunky monkey.

The beast, named Uncle Fatty, has been on a three-month-long diet, shrinking his girth from 59.5 pounds to 54.5 pounds an 8.4 percent weight loss, zookeepers in Bangkok said.

His tummy no longer drags on the ground, Natanon Panpetch, a veterinarian at the Wildlife Conservation Office, told the Southeast Asian news website Coconuts. He is in a perfect health and ready to be released. He has grown accustomed to the natural foods.

Uncle Fatty made worldwide headlines in May when he was found lounging around, barely able to move because of his weight.

He was taken to the Wildlife Conservation Office, where his calories were carefully counted.

New pictures of Uncle Fatty still show him with a gargantuan gut, though zookeepers said hes fit enough to be let out.

Since mid-May, Uncle Fatty has been on a steady diet of healthy fruits and vegetables.

Its a big change from the junk food, sugary drinks and sweet watermelons he had been fed by tourists.

The monkey on Thursday was taken back to a local facility in the beachside Bang Khun Thian district, where hell worked back into his natural habitat and rejoin his family within a week.

Natanon urged tourists, if they come upon Uncle Fatty, not to feed him any human food.

A macaque is supposed to eat crabs or clams in the mangrove. We do not recommend people feed the monkeys at all, Natanon said.

He [Uncle Fatty] does not know what food he should not eat. He eats whatever he finds delicious.

More:
Obese monkey that went on diet will be released into wild | New ... - New York Post

Dont let her looks fool you: Emily Ratajkowski has quite an appetite.

On Jimmy Kimmel Live!on Monday night, the model admitted that while shes not so skilled behind the stove, eating takeout in bed is a regular occurrence in her household.Im not someone who cooks. Im someone who eats a lot, she said.

You should see my refrigerator. Its insane, she continued. I have a relationship with Postmates. Its basically Indian food and Thai food, preferably when Im horizontal in bed. Ive had people come over and watch me eat and then say, like, Ive lost all respect for you.'

RELATED: Celebrities Who Eat the Same Thing (Pretty Much) Every Day

TheGone Girlactress frequently posts pictures of her decadent meals on Instagram, often showing off her trim figure simultaneously.

Ratajkowski also buried the hatchet with Kimmel regarding some beef theyve had since the 2016 Emmy Awards.

Kimmel, who was hosting the ceremony, passed out peanut butter and jelly sandwiches to the audiencewhich he claimed were made by his mother. After the event, Ratajkowski told TMZ that they werent that good.

WATCH:Kim Kardashian Poses Topless Alongside Emily Ratajkowski

Why do you hate my mother?, Kimmel asked.

Wantthe ultimate dish on the latest celebrity and chef food news, plus exclusive recipes, videos and more? Click here to subscribe to the People Food newsletter.

I was one of the few people who actually ate them, a lot of people dont eat in Hollywood, Ratajowski responded, explaining that she felt like her sandwich had been sitting out too long, thus compromising the quality.

To your mother, I really apologize, she added. And maybe to you because you had to eat those peanut butter and jelly sandwiches throughout your life.

See the article here:
Emily Ratajkowski Dishes on Her Not-So-Strict Diet: 'I'm Someone Who Eats a Lot' - PEOPLE.com

Dogs are omnivores, like humans are, so they can technically survive on a vegan or vegetarian diet and some even need to in order to address health issues. But transitioning to a meat-free diet isnt right for every dog, so you should consider the following factors before switching your dog to a meat-free diet.

Dogs are our friends, and they rely on us to make sure theyre healthy. Some breeds are prone to

Dr. Cailin R. Heinze, a board-certified veterinary nutritionist and Assistant Professor at Tufts Universitys Cummings School of Veterinary Medicine, typically recommends a vegan or vegetarian diet for dogs dealing with liver disease, specific types of bladder stones, or when testing for food allergies. While shes open to working with owners who want to switch their dog because of their personal beliefs, she warns against putting growing puppies on meat-free diets because of the high amount of protein and other essential nutrients they need to develop. Your dog may have different needs, so you should check with your vet before transitioning their diet, even if theyre facing one of the health issues discussed above.

Dr. Heinze points out that some popular commercial meat-free dog foods may not contain the adequate levels of protein and amino acids, so you should stick with therapeutic diets sold through your vet. Make sure to check that any commercial food you buy fulfills your dogs nutritional needs before you shell out for it.

If you decide to make your own vegan or vegetarian dog food, you still need to make sure they meet your dogs nutritional needs. Dr. Heinze explains how homemade diets can be lacking, too:

Home-cooked vegetarian diets tend to have much bigger nutritional concerns than commercial dietsmany of the ones that Ive seen are quite protein deficient, as well as lacking in other essential nutrients.

You can get help formulating a homemade meat-free diet by finding a certified animal nutritionist through the American College of Veterinary Nutritions directory. Theyll help you figure out if your dog should be on a meat-free diet, how to best design one for your dogs nutritional needs, and if there are any other foods your pet should stay away from.

Most dogs will happily chow down on human food, whether you give them a treat or they sneakily

As with any diet change, you should err on the side of caution and have your vet keep a close eye on your dog during the transition and even as your dog continues with a meat-free diet. Dr. Heinze explains why you need to have your dog monitored by a vet even after they switch diets:

While vegan and vegetarian diets can be made to meet dog nutrient requirements, we dont know that dogs that eat them long-term are as healthy as dogs that eat more typical diets. No one has really studied the use of these diets long-term in healthy dogs.

Ultimately, you have to decide what is right for your dog, but knowing the common issues that come up with vegan or vegetarian dog diets will help you figure out how to keep your pet healthy.

Originally posted here:
Should You Switch Your Dog to a Vegetarian Diet? - Lifehacker

The concept of eating a plant-based diet is tossed around frequently, but its a label that can be confusing. Some people shy away from the notion because they assume that plant-based is code for vegan. On the other hand, its easy to think that eating all plants and no animals guarantees that your diet is healthful and nutritious. But does it?

The research in support of plant-based diets is bountiful, which is likely because of what they include vitamins, minerals, phytonutrients and fiber as much as what they dont excess saturated fat. But one limitation of much of that research is that it defines plant-based as vegetarian. Plant-based diets can take many forms, from vegan to vegetarian to flexitarian to omnivore. The common denominator is that they make plant foods the focal point of the plate. If you choose to eat animal foods like meat, poultry, fish, eggs or dairy, they play smaller, supporting roles.

The other limitation is that the research tends to treat all plant-based diets equally, without regard to food quality. The fact is that many people focus on avoiding certain foods but are blind to whether the rest of their diet is nutritionally adequate. This is one of the perils of demonizing specific foods no one food makes or breaks a diet, and its your overall eating pattern that matters most for health and well-being.

Thats not the message you get from many of the recent plant-based diet documentary (in other words, propaganda) films. The latest, What the Health, blames animal foods for every ill known to man and woman. While excessive amounts of animal protein and fat arent good for us, that doesnt mean that moderate amounts in the context of a plant-rich diet are harmful. An excessive amount of anything isnt good even water and a cupcake is a cupcake, even if its vegan.

A recent study published in the Journal of the American College of Cardiology seems to agree. It found that when it comes to the plants you eat, quality does count and omnivores have a place at the plant-based table, too.

Not all plants are created equal

The study, which came from the Harvard T.H. Chan School of Public Health, included more than 200,000 women and men from the Nurses Health Study and the Health Professionals Follow-up Study, aimed to get a clearer answer on both quantity and quality of plant foods needed to see a benefit for health. This included the role of animal foods. Researchers measured what proportion of each participants diet was plant-based, and whether those plant foods were healthful vegetables, fruits, whole grains or unhealthful sweetened beverages, refined grains, sweets.

They found that a diet rich in healthful plant foods is associated with a substantially lower risk of developing heart disease, while a plant-based diet that emphasizes less-healthful plant foods is associated with increased risk of heart disease. Those eating a nutritious plant-based diet while also being more physically active fare even better. In a 2016 study, the researchers found similar results for the risk of developing type 2 diabetes.

The study also supports the value of a plant-rich diet even for omnivores. Individuals who ate the least plant foods were eating about five or six servings of animal foods per day, while those with the most plant foods were eating three servings of animal foods. This means that reducing not eliminating animal foods even slightly while increasing healthy plant foods has benefits for preventing heart disease and diabetes. This allows a lot of flexibility with eating. The traditional Mediterranean diet follows this pattern, as do other healthful dietary patterns from around the globe.

Putting the research on your plate

While association does not prove cause and effect, there are various physiological mechanisms that may explain the health benefits of a plant-based diet. Whole and minimally processed plant foods are rich in vitamins, minerals, phytonutrients and antioxidants, along with heart-healthy unsaturated fats and dietary fiber. Together, this can promote healthy blood pressure, blood sugar and cholesterol levels, while lowering inflammation and nourishing your gut microbiota. To reap these benefits, heres what to eat more of:

Whole grains and foods made from whole grain flour

Fruits and vegetables

Nuts, beans and lentils

Vegetable oils (olive oil, canola oil, sunflower oil) in dressings and for cooking

Tea and coffee

Healthy animal foods like fish, dairy (other than ice cream) and eggs

At the same time, heres what to eat less of:

Fruit juices and sugar-sweetened beverages

Refined grains and foods made from white flour

French fries, potato or corn chips, and baked or mashed potatoes

Sweets (candy, pastries, desserts)

Less-healthful animal foods (butter, lard, meat, ice cream)

Bottom line

In this era of free-from foods (lactose-free, gluten-free, GMO-free), this study is a reminder that for nutrition and health, what you do eat matters as much as, if not more than, what you dont eat.

Dennett is a registered dietitian-nutritionist and owner of Nutrition by Carrie.

See more here:
Plant-based diet? Sure, but first understand what it means. - Washington Post

Over the past several years, Tom Brady has become notorious for an unusual and highly specific diet that has not only become the lifeblood for how he trains, but has actually become a profitable little side hustle.

Brady has a new book coming out, "The TB12 Method,"that is already a bestseller. (See the cover art here.) That's in addition to his $200 cookbook that is routinely sold out and his TB12 delivery meal service. It feels like this all sort of popped up very recently, but Brady actually revealed in an interview with Willie McGinest on NFL Network that he started to head in this direction well over a decade ago.

And, in fact, it was apparently McGinest who approached Brady before the 2004 season, with Brady already a two-time Super Bowl champion, and told him that if he didn't change his diet and training regimen, he would struggle to stay healthy throughout his career.

"I love playing and I think all of the work that I've been able to do has really set me up for this. I've been working hard for a long time. Because of you," Brady told McGinest. "When I was out here in 2004 and couldn't go through a training camp practice without being hurt. You said, 'Listen, this is what you've got to do, you've got to go work with Alex [Guerrero]. You've got to start preventing these injuries, because it's no good if you're sitting on the sideline.' From that day, my elbow hasn't hurt, my shoulder hasn't hurt.

"And you just incorporate those continuing treatments with the right diet, the right nutrition, you keep doing it. That's what I love talking about, because I love football and I want to keep doing it for a long time."

Brady has long said that he wants to play until he's 45 years old. It sure does feel like an impossible feat, but he is already 40 and he is playing at a high level, having just completed an MVP-caliber season (if he had played all 16 games he might have won it) that culminated in the greatest Super Bowl comeback ever and another Super Bowl MVP award.

It's something that apparently has been in the works for a long time. It would be easy to assume that around the age of 35 Brady started to change his diet and incorporate new and different technology, dietary habits and exercise activities into his day-to-day routine. But it turns out it actually happened way back in 2004, when Brady was just a young (well, 27, but still) quarterback who was already feeling the wear and tear of the NFL growing on his body.

Now Brady feels better than he did a decade ago, and has shown no signs of slowing down as he gets older.

See the rest here:
Tom Brady reveals exactly when he decided to change his diet and exercise habits - CBSSports.com

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