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Feeling "hangry," the combination of hungry and angry, is what I hear a lot from patients who believe all carbs are evil, and that if you want to control your blood sugar or lose weight, they all have to go.

Strong studies point to carbohydrate restriction as a main treatment for type 2 diabetes, but it doesn't have to be all or nothing. Many of my patients on very low-carb diets cant sustain them long term. Eventually, they re-gain their weight and their blood-sugar problems come back. Those angry months of deprivation werent worth it.

Theres a better way, which involves keeping some of the foods you love, and as a result, maintaining your sanity.

Any time you eat a carbohydrate, your body has to redirect the glucose from your bloodstream to your cells. It calls on your pancreas, where insulin lives, to get the job done.

Insulins role is to take the glucose and distribute it to your muscle and fat cells, where its either used for energy or stored for fat. When everything goes right, insulin is your friend. Eat too much or consume the wrong things and insulin becomes your enemy. Excess insulin circulating in your body may cause you to gain weight. Heres how to do low-carb right.

The reason many people fail at low-carb diets is because they are buying foods like low-carb chips, bars and drinks. These options are not always nutrient dense. They can leave you with a lack of satisfaction, increased hunger and the dreaded rebound binge.

Instead, opt for real food. Find options that make you less hungry and more satisfied. Focusing on foods that are good sources of protein and healthy fats will help. A 2011 study found increased protein in the diet helped to satisfy hunger and promote weight loss. Choose protein options found in nature, like tofu, white meat poultry, fatty fish, eggs and beans. Also, add in more olive oil, full fat dairy, nuts and avocados as another hunger-suppressing tactic.

While what you eat makes a big difference in your health, blood-sugar control and weight, the timing of your meals may have just as equal of an impact.

A 2016 study demonstrated people who adhered to a restricted feeding approach (a pattern in which all your calories are front loaded in the morning and afternoon with your last meal consumed in late afternoon) had less hunger. They also established a more efficient pattern of burning carbohydrates and fat.

Another similar approach would be to skip dinner all together. The theory? The bodys internal metabolism clock is most efficient earlier in the day and begins to run out of steam by evening. Another study found similar results. Researchers showed when individuals ate later in the day, the body responded with a negative alteration of fat metabolism that impacted weight gain. Therefore, to reduce pounds and increase your metabolism, you may need to change your meal timing.

To function properly, the brain relies heavily on glucose. Thats why when you cut out carbohydrates (the source of glucose), your blood sugar can plummet. Your brain backfires in the form of headaches, fatigue and a lack of clear thinking. The whole purpose of a low-carb diet is to keep carbohydrates low its not a no-carb diet.

To avoid these unpleasant side effects (including constipation), youll need to feed your brain the carbs its relying on, without going overboard. One way to do this is to focus mainly on carbohydrates that provide a good source of fiber, as well as protein and/or fat. Examples include bean-based chips and pasta options, sprouted whole grain breads, seed and nut-based crackers, quinoa and lentils. These carbs provide protein and plenty of fiber to keep you full.

The reason fiber is the golden nugget of weight loss is because the body cant digest it. It slows down the digestion process and helps your body absorb nutrients. This comes in handy when choosing which carbohydrates to fit into your plan. For every 10 grams of carbohydrate, aim for at least 4 grams or more of fiber.

Dehydration is often confused with hunger. Avoid this diet mishap by drinking plenty of water, coffee, tea and water-rich foods, but avoid drinks that contain added sugar (even the artificial kind).

Many people cut out fruit when they are diagnosed with diabetes. After all, fruit is sugar. However, fruit also plays a role in supplying your entire body with free radical scavengers that reduce your risk of disease.

Consider pairing your fruits with proteins or fats. Fructose, the sugar found in fruit, is easy to digest, however, the process slows down when fiber is attached. Protein and fat are also hard to digest. Therefore, when the fiber-rich apple has a tablespoon of almond butter spread on it, your body now has to worry about metabolizing fat, too, which is a good thing!

While you work, sleep and play, your body is taking care of its main priority: keeping you alive. One of the many mechanisms in which it does this is by telling you when to eat and when to stop eating. When your cells are depleted and looking for food, the stomach releases ghrelin to tell you to fuel up. When the tank is full, it releases leptin to tell you to stop. If youre hungry, fill the cells, but dont over fill. Ignoring ghrelin and starving yourself may lead to a desperate search for carbs later.

If you want to lose weight, or manage type 2 diabetes, you dont have to cut out an entire food group. Opt for smarter carbs. Dont eat more than you need. Lastly, fit in plenty of movement (planned or unplanned) throughout the day.

Kristin Kirkpatrick, MS, R.D., is the manager of wellness nutrition services at the Cleveland Clinic Wellness Institute in Cleveland, Ohio, and the author of "Skinny Liver." Follow her on Twitter @KristinKirkpat. For more diet and fitness advice, sign up for our One Small Thing newsletter.

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7 ways to follow a low-carb diet the right way - Today.com

In the diet world, a new buzzword is emerging: lectins. Have you heard of lectins? Ten years ago, you probably hadnt heard of gluten, either. Going lectin-free is primed to become the next big thing in dieting, but this diet seems more fad than fact.

Lectins are a type of protein found in many foods including grains and beans. As isolated compounds, they have been researched for many years and can have positive and negative health effects. While some lectins are highly toxic, others are benign.

The problem is that online health gurus are painting all lectins with the same brush, and playing up the negative effects without the evidence to back it up. Saying all lectins are poison is akin to saying that you shouldnt eat button mushrooms because some foraged mushrooms are toxic. It makes no sense.

What the online rhetoric doesnt mention is that North Americans actually dont ingest a lot of lectins, so the problems they cite linking lectins to obesity, irritable bowel syndrome and inflammation may be way overblown. Before you fall for any pseudo-advice, here are the facts.

Theres more than one type of lectin, and different ones can do different things. Scientists are still trying to map out all of the lectins and what they are capable of. And unlike handy lists of how much iron or vitamin C is found in certain foods, there arent easy-to-access lists of the amount of lectins in food, and what each one does.

Without getting too technical, lectins help cells stick together. Research shows that lectins may have some benefits they are antimicrobial, help the immune system and have anti-cancer potential. But the same stickiness also makes them act as anti-nutrients, which hinder the bodys absorption of certain vitamins. High intake of lectins may damage the lining of the intestine, which lets proteins cross into the bloodstream undigested. This could cause an allergic reaction or increase risk of developing autoimmune diseases.

Its critical to note that the majority of lectin studies have been done with isolated lectins, not actual foods, and have been conducted in test tubes or in animals, not in people. So how can these online health gurus conclusively link lectin-containing foods to certain health issues when clinical trials in humans have not even been conducted yet?

Many rely on what we know for sure: Some lectins are toxic. But no one eats those! For example, lectins in raw or undercooked kidney beans can cause symptoms that mimic food poisoning, such as vomiting and diarrhea. But that doesnt mean no one should eat any beans it just means we cant eat raw kidney beans.

Have you ever crunched into a raw kidney bean? I didnt think so. Hard as rocks, all beans and lentils would be inedible in their raw form. Boiling beans for 30 minutes eradicates most, if not all, of the lectins. Note that soaking beans overnight does not remove enough lectin, and dont rely on slow cookers when cooking beans from scratch the machine doesnt get hot enough to destroy lectins. Prepared properly, beans have low lectin levels and are safe to eat.

Grains can also be boiled to reduce lectin content. Think about quinoa, rice and barley boiled first, then eaten, right? Fermenting and sprouting foods can also help reduce lectin content. Friendly bacteria in the fermentation process digests the anti-nutrients, and can reduce lectins by up to 95 percent.

Articles that promote the lectin-free diet cite it as a miraculous cure-all for arthritis, multiple sclerosis and even cancer. Thats the first sign its a fad overblown promises of astonishing health benefits before any clinical proof exists.

The next sign of a fad is a long list of foods to eliminate. Whats not allowed on the lectin-free diet? Whole grains, beans, peas, lentils, nuts, seeds, tomatoes, potatoes, peppers, dairy, eggs and fruit theyre all out. Thats pretty much my entire grocery list. Obviously, this diet is not sustainable, and it unnecessarily cuts out a wide range of nutritious ingredients.

Its also a likely fad when everyone regardless of age, health status or medical needs is advised to follow the same diet. How can one diet work for everyone? Finally, its a fad when scare tactics persuade you to spend money on supplements. Of course, anti-lectin advocates sell expensive pills (just $79.95 a month) that claim to neutralize or reduce the negative effect of lectins.

If you have digestive issues and are particularity sensitive to beans or grains, avoid them. But please, dont suddenly eliminate all lectin-containing foods from your diet because an online article told you that they are bad for you. The amount of lectins found in the normal food supply is too low to be a real health concern.

View original post here:
'Lectin-free' the latest bad diet fad - Concord Monitor

Published: Sat, July 8, 2017 @ 12:00 a.m.

On June 26, I observed my 93rd birthday, something I never thought would happen since I believed it was out of reach. Only one of my close relatives ever became a nonagenarian. People ask to what I attribute this milestone. I really dont know maybe luck of the Italians.

I have eaten a Mediterranean diet all my life featuring spaghetti and pasta and very little meat and great northern beans with pasta and spaghetti sauce. Generally weekly, without fail, I like to leave the table still hungry, due to my starvation regimen of the Great Depression.

I like to think I have been dodging bullets all my life, like diphtheria and scarlet fever of Great Depression days. My 3- year-old sister died from diphtheria, and I almost kicked the bucket from the scarlet fever scourge.

On the heels of the Great Depression, I survived 33 months in World War II in the Asiatic-Pacific Theatre, two typhoons that almost sunk our U.S.S. LST 582 ship and a Japanese Kamikaze (suicide plane) that dived directly at my 20mm anti-aircraft gun station and missed my gun, me and my two gunners mates. It was no higher than a telephone pole.

I also survived the D-Day invasions of Luzon, Philippine Islands and Okinawa.

Our Mahoning Valley is fortunate to have great doctors, dentists, nurses, etc., and at my age super caregivers. I feel my major hobbies have contributed to my milestone, such as photography, gardening, garage sales and, last but not least, writing.

As my oldest grandson Michael Krieger often relates, My Grandpa Michael Lacivita is going to leave his grandchildren a legacy of wisdom not money.

Michael J. Lacivita is a Youngstown retiree and member of the Ohio Senior Citizens Hall of Fame and the Ohio Veterans Hall of Fame.

Here is the original post:
Diet, hobbies contribute to life after 90 - Youngstown Vindicator

By Cara Rosenbloom By Cara Rosenbloom July 6 at 11:03 AM

In the diet world, a new buzzword is emerging: lectins. Have you heard of lectins? Ten years ago, you probably hadnt heard of gluten, either. Going lectin-free is primed to become the next big thing in dieting, but this diet seems more fad than fact.

Lectins are a type of protein found in many foods including grains and beans. As isolated compounds, they have been researched for many years and can have positive and negative health effects. While some lectins are highly toxic, others are benign.

The problem is that online health gurus are painting all lectins with the same brush, and playing up the negative effects without the evidence to back it up. Saying all lectins are poison is akin to saying that you shouldnt eat button mushrooms because some foraged mushrooms are toxic. It makes no sense.

[To improve your diet, know these four food myths]

What the online rhetoric doesnt mention is that North Americans actually dont ingest a lot of lectins, so the problems they cite linking lectins to obesity, irritable bowel syndrome and inflammation may be way overblown. Before you fall for any pseudo-advice, here are the facts.

Lectins 101

Theres more than one type of lectin, and different ones can do different things. Scientists are still trying to map out all of the lectins and what they are capable of. And unlike handy lists of how much iron or vitamin C is found in certain foods, there arent easy-to-access lists of the amount of lectins in food, and what each one does.

Without getting too technical, lectins help cells stick together. Research shows that lectins may have some benefits they are antimicrobial, help the immune system and have anti-cancer potential. But the same stickiness also makes them act as anti-nutrients, which hinder the bodys absorption of certain vitamins. High intake of lectins may damage the lining of the intestine, which lets proteins cross into the bloodstream undigested. This could cause an allergic reaction or increase risk of developing autoimmune diseases.

Its critical to note that the majority of lectin studies have been done with isolated lectins, not actual foods, and have been conducted in test tubes or in animals, not in people. So how can these online health gurus conclusively link lectin-containing foods to certain health issues when clinical trials in humans have not even been conducted yet?

Many rely on what we know for sure: Some lectins are toxic. But no one eats those ! For example, lectins in raw or undercooked kidney beans can cause symptoms that mimic food poisoning, such as vomiting and diarrhea. But that doesnt mean no one should eat any beans it just means we cant eat raw kidney beans.

Cook your beans

Have you ever crunched into a raw kidney bean? I didnt think so. Hard as rocks, all beans and lentils would be inedible in their raw form. Boiling beans for 30 minutes eradicates most, if not all, of the lectins. Note that soaking beans overnight does not remove enough lectin, and dont rely on slow cookers when cooking beans from scratch the machine doesnt get hot enough to destroy lectins. Prepared properly, beans have low lectin levels and are safe to eat.

Grains can also be boiled to reduce lectin content. Think about quinoa, rice and barley boiled first, then eaten, right? Fermenting and sprouting foods can also help reduce lectin content. Friendly bacteria in the fermentation process digests the anti-nutrients, and can reduce lectins by up to 95 percent.

Its a fad

Articles that promote the lectin-free diet cite it as a miraculous cure-all for arthritis, multiple sclerosis and even cancer. Thats the first sign its a fad overblown promises of astonishing health benefits before any clinical proof exists.

The next sign of a fad is a long list of foods to eliminate. Whats not allowed on the lectin-free diet? Whole grains, beans, peas, lentils, nuts, seeds, tomatoes, potatoes, peppers, dairy, eggs and fruit theyre all out. Thats pretty much my entire grocery list. Obviously this diet is not sustainable, and it unnecessarily cuts out a wide range of nutritious ingredients.

Its also a likely fad when everyone regardless of age, health status or medical needs is advised to follow the same diet. How can one diet work for everyone? Finally, its a fad when scare tactics persuade you to spend money on supplements. Of course, anti-lectin advocates sell expensive pills (just $79.95 a month) that claim to neutralize or reduce the negative effect of lectins.

If you have digestive issues and are particularity sensitive to beans or grains, avoid them. But please, dont suddenly eliminate all lectin-containing foods from your diet because an online article told you that they are bad for you. The amount of lectins found in the normal food supply is too low to be a real health concern.

Registered dietitian Cara Rosenbloom is president of Words to Eat By, a nutrition communications company specializing in writing, nutrition education and recipe development. She is the co-author of Nourish: Whole Food Recipes Featuring Seeds, Nuts and Beans.

See more here:
Going 'lectin-free' is the latest pseudoscience diet fad - The ... - Washington Post

Professional athletes dont get to the top by accident. It takes superhuman levels of time, dedication, and focusand that includes paying attention to what they put in their bellies. In this series, GQ takes a look at what athletes in different sports eat on a daily basis to perform at their best. Heres a look at the daily diet of soccer star Jozy Altidore.

Jozy Altidores name has been synonymous with American soccer for a decade-plus, so it might come as somewhat of a surprise to learn that he is still only 27-years old. Twelve years of competing in La Liga, the Premier League, the Eredivisie, Sper Lig, and MLS, though? That will put some mileage on a body. So we sat down with the Toronto FC forward to learn the secrets to sustaining a professional career, plus the best Turkish dish for your cheat days and how he stays motivated with a new generation of American soccer stars nipping at his heels.

GQ: I have to admit, I was a little shocked when I realized before interviewing you that youre only 27 years old. Ive been watching you play professionally since I was in high school!

Jozy Altidore: Yeah, 12 years, man. Its my twelfth season.

So in terms of diet, how key is that for you in order to have that type of longevity?

Its important. You always hear people talk about it: What to eat and what not to eat. To be honest, though, Ive never had to be really conscious of it. I come from a Haitian background. My parents are Haitian and Dominican background, and so I always ate fresh seafood. I grew up eating pretty well, so Ive never had to focus in too much on it.

Yeah, its a lot easier when you grew up eating healthier foods as opposed to hitting the drive-through or chowing down on snacks. Its just ingrained into you.

Definitely. And the past few years Ive focused a little bit more and more on it.

Youre a pretty big guy, too. By that I mean tall and muscular. With you playing up in Toronto now, one of my favorite things is seeing you and Sebastian Giovinco celebrating goals, because the size difference between the two of you is hilarious. Now, hes a pretty small dude, but it made me realize just how big you are compared to a lot of other players. Has that been part of your focus with your diet these past few years? To keep that size?

Ive definitely started to lift moremore to maintain, not really to gain bulk or anything like that. I still want to keep my mobility. You dont want to be too big because then simple movements become difficult and you strain other parts of your body. But I definitely do try to maintain my figure and keep strong with what makes me a dangerous player. You know, being able to shield defenders, being able to go into battles and win them.

With the diet, its just trying to eat green. You want to be lean, you got to eat green. Thats the motto the trainers and I came up with in Toronto. Towards the second half of the season, I always start to eat even more green, just because the season You get to the point in the season when your bodys a bit worn down and youre getting a bit more tired. All the games, the wear and tear starts to get at you, so anything I can do to help myself become even more agile and get a little bit of an edge I do. Playing the MLS is a challenge. You have to travel five, six hours. Theres a lot of tough stretches. Like, were going to have something like six games in 14 days.

"You want to be lean, you got to eat green. Thats the motto the trainers and I came up with in Toronto."

Thats actually something I wasnt even thinking about beforehand, but just in terms of the traveling when youre playing in the MLS compared to the Premier League or somewhere else in Europe. The travel aspect has to be even more of a demand on your body.

Yeah, traveling in England was easy. Everything was a 45-minute flight. This week is okay; we travel 40 minutes to Montreal. But then next weekend we are flying to Dallas, which is four hours. Then from Dallas weve got to go to Orlando. Im not complaining about it. It is what it is. You know what you sign up for, but it just becomes all the more important about what you put in your body and the rest that youre getting. You lose a little bit when you have to make those trips, right? You land and its almost like you played a little game. I mean, your body is going to be sore. Sometimes, in cases, youre going to be dehydrated. So theres a lot of challenges in it that a lot of people dont really know about that make away games and playing on the road so much tougher in MLS.

Especially for you guys up in Toronto. I mean, Toronto is an amazing city, but in terms of the travel, aside from the north-east

Exactly. Aside from the stadium teamsNew York, DC, and Boston, every trip is a pretty lengthy trip. Like I said before, you have to make sure that youre eating right and taking care of yourself.

Do you have any little life hacks for when youre facing one of those long flights?

Nothing too fancy. Most of the time me and a few of the guys will do yoga, just to loosen up and make sure that we stretch out areas that you typically dont stretch. I dont necessarily eat different, I just make sure Im hydrated even more. To the point where I have to piss every 20 minutes. Being on a plane, its dangerous. If you dont get the right hydration in, and youre going to play a game the next night, you could be in a lot of trouble. Its not like the NBA when were traveling on these big, big airplanes, so you have to make sure that every little thing counts.

I was going to say, Ive started trying to make sure I get in at least a gallon to a gallon and a half of water, especially if I am hopping on a flight somewhere. I always feel bad for the person sitting next to me because I have to get up and pee about four times throughout the flight, but its the only way I feel good the next day.

I always request an aisle seat. That way when Im in and out I dont bother the person next to me and I can still keep my routine. After playing in the league a while, you start to learn what works.

Never get that window seat.

Yeah, that window seat doesnt work at all for me.

You mentioned playing in England. Youve also spent time over in Spain, Turkey, the Netherlands. What country had your favorite food?

I love Spain. I enjoyed Spain so much. Just with it always being so fresh and living by the beach and getting fresh fish was so amazing. I took that for granted. I didnt know how good I had it when I was there. And I actually really enjoyed Turkey. The food there was really, really good. You know, a lot of different spices, a lot of different tastes. Holland was good, as well. I mean, I cant complain, man. Everywhere Ive beenthe worst was probably England. You can only eat fish and chips so many times, you know?

England has that reputation. Are there any specific meals youve taken from your time in Turkey or Spain that you still incorporate into your diet today?

I still cheat every now and again on Iskender, which is a Turkish dish. I wouldnt think its the best thing to eat for your diet, but sometimes on an off day I will reward myself and go eat some at a Turkish restaurant in Toronto?

Okay, so what is Iskender?

Its beef on top of buttered bread. Its delicious, and the bread is baked all together and then you roll the beef on top and you eat it with special sauce or cream. I loved it so much that Ive kept eating it ever since.

For your day-to-day diet, when youre just training up in Toronto, what does that typically look like?

So I wake up in the morning at eight oclock and I have breakfast by nine. Breakfast will be some toast, oatmeal, probably some granola with yogurt, and then water. Nothing too special. Ill mix some scrambled eggs in every now and again, just to have some variety. But I stick to that every day and it gives me a balance of everything I need to start the day and have a good, energetic training session. As the day goes onso my biggest meal is probably lunch. After practice is when I get everything in that I lost during training, and thatll be my biggest meal where I focus in more on getting some proteins and carbs. And then dinner is fairly light. Maybe some type of fish or a salad, and then a type of fruit salad for dessert.

Youre coming off of another big match with the USMNT against Mexico at the Azteca. That is such a massive rivalry. Is there anything you do a differently beforehand or maybe even afterwards when youre down there?

This is the second time in a row that I have gone down there and got a good result, and both times I had authentic Mexican tacos. Thats my way of celebrating a good, hard-earned point and a good team performance.

That might have to become your new tradition now.

Yeah, theyre really good. I really enjoy the tacos. Theyre delicious.

With the national team specifically, were starting to see an influx of fresh faces and new players. You know, Christian Pulisic is obviously the big name that comes to mind. How much do those kids coming up now push you to have to keep that competitive edge, whether its through diet or training? Is that something where its actually good for your career because you have these new, young kids who are hungry and pushing you guys to the limits?

Oh, for sure. A guy like Christian, hes young, hes energetic. Hes pushing everybody to want to play a little bit longer and to make sure we make ourselves a little bit better because you want to be playing with those guys. They make our team better. Theyre the players that the country is excited to have, and theyre the guys that are helping raise the profile and help our team improve. I mean, theres nothing really crazy Id change, but its just when you see them and you see how good they are, and how good they could become, it makes you want to stay at that level all the much longer. You want to be a part of the future and the good things that are still to come.

MORE STORIES LIKE THIS ONE

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The Real-Life Diet of Toronto FC's Jozy Altidore - GQ Magazine

Coffee lovers rejoice because a new book claims your daily cup of coffee can have serious benefits for your health and assist in reducing your waistline.

In The Coffee Lovers Diet, journalist and health expert Bob Arnot explores how a cup of coffee can help with weight loss by increasing metabolism, alleviate the effects of fatty foods and even cause a consumer to burn more calories than someone who abstains.

First, theres an increase in metabolic effect, Arnot told People.

Youre going to burn 100 more calories a day by drinking coffee than if you havent.

Second, if you have coffee before your workout, youre burning many more free fatty acids.

The premise of the diet claims that coffee burns fat, suppresses the appetite and speeds up metabolism.

Combined with a sensible eating plan, the diet says that consumers should drink hot, black coffee right after each meal, before bathing and just before exercising.

Nutritionist Kristen Beck told News.com.au that while coffee can boost metabolism, the effects are usually short lived.

Caffeine can boost athletic performance, both in terms of measurable exercise outcomes such as speed, power and endurance, as well as psychological benefits in terms of making exercise seem more achievable, Beck explained.

Coffee can suppress appetite simply by providing a boost of energy, but relying on coffee as a source of energy is that it is only short term.

Alex Hodge, a gastroenterologist and liver disease specialist at Monash Health, the largest public health service in Melbourne, Australia told the Herald Sun that coffee, overall, is good for you as it has been associated with a string of health benefits.

Drinking coffee has also been associated with fewer incidents of neurodegenerative conditions like Parkinsons disease and Alzheimers disease, with a lower risk of developing type 2 diabetes, he said.

Theres limited but emerging evidence that coffee is associated with lowering the risk of several cancers including colorectal, liver, ovarian, pancreatic, esophageal and endometrial. It has all those beneficial associations.

Arnot explained that the consumption of coffee had a positive impact on how the body broke down fat.

Coffee at the end of a big fatty meal decreases the amount of fat thats absorbed and decreases the amount of sugar thats absorbed, says Arnot.

If you give somebody a high-fat meal, their vascular function deteriorates, which over time can be a great risk. With a very high-phenol coffee, we blunted that response and actually improved vascular function.

Beck, who admits to drinking three cups a day, said people need to be aware that the use of coffee is like the spark plug in a car you still need the gas to keep you going.

She said that while coffee does have proven health benefits, people shouldnt take that to mean that they can have unlimited lattes.

If you dont already drink coffee, I would not encourage you to start in pursuit of weight loss, she said.

The thing to bear in mind here is that this diet is not just about drinking coffee, it also has an accompanying healthy eating regimen that, no doubt, is responsible for the vast majority of any weight loss achieved.

You need to think about how you drink your coffee. A latte with sugar is almost a small meal in itself, though not a healthy one.

Read more:
The coffee diet is every caffeine fiend's wildest dream - New York Post

San Jose is planning on trimming down the fat on some city streets in an effort to make them safer and slower.

In South San Jose, the effort is getting mixed reviews. The changes to Kooser Road, from Camden Avenue to Blossom Hill Road, have received both praise and criticism. When the so-called road diet project is completed, Kooser will have just one lane for vehicles in each direction.

"It'd be a good idea, just for safety reasons," neighbor Gage Wilkerson said.

Wilkerson has lived along Kooser Road for 20 years and has seen parked cars sideswiped by speeders at night.

"There's a couple of bars down the street," he said. "People come racing down the street all the time. People do burnouts."

The wide, four-lane road is being cut down to one driving lane in each direction and will include a center turning lane and bike lanes.

"Overall, I think it's probably a good idea, although it'll put everybody into a tizzy when they make the change," resident Jeffrey Sulenski said.

San Jose implemented a similar road diet plan in Willow Glen back in March 2015. But that was for a downtown shopping district to create a safer and more inviting street for pedestrians. People there were mixed on the results, but the city says it's working.

For a less crowded street such as Kooser, some don't agree with the change.

"But it's already congested during the daytime when people get out of school and all that," said resident A.J. Foye, who lives around the corner and thinks it'll steer drivers in another direction. "I don't see the point in it. That's a pretty wide road

to have one lane on each side. I don't even know what they'll do with the other part of the road. What are they going to make, parking?"

While street parking will stay intact on Kooser, other San Jose roads on the diet plan, such as Curtner and Union avenues, will lose some spots.

Published 2 hours ago | Updated 48 minutes ago

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Road Diet Plan on Wide San Jose Street Gets Mixed Reviews - NBC Bay Area

Want to know how the greatest quarterback of all time got to where he is and how he's consistently sustaining that success?

Good news: Tom Brady has a new book for you.

Simon & Schuster announced Thursday it will publish The TB12 Method: How to Achieve a Lifetime of Sustained Peak Performance, a book written by the New England Patriots' star to help the masses understand just how Brady has been so successful through the years.

The future Hall of Famer has been vocal about his diet and training in the past -- avocado ice cream and no strawberries have made plenty of headlines -- but Brady's new book promises to reveal all of the quarterback's secrets to gaining and sustaining the success he's had in his football career.

"We expect this book to become an essential source for the way athletes of all ages live and train, whether they are in high school or in retirement," said Jonathan Karp, president and publisher of Simon & Schuster. "The fact that Tom Brady is the greatest quarterback of all time gives him the authority to write this book -- but the fact that the principles that he's espousing go well beyond sports is one of the reasons readers are going to pay close attention to his message."

The book is scheduled to be published in September.

I am excited to share this with you, the culmination of what I have been working on for the past 12 years of my career - something that I know can benefit ALL people regardless of age, athletic level, or stage of life. So many people ask me, "What do I do to maintain my motivation and commitment to my sport? How is it possible to keep playing football at 40 years old?" So for anyone who's ever wondered why I feel better today than when I was 25, I've got something for you. Whether youre a high school, college, or pro athlete, a coach, a farmer, an executive, a teacher, a doctor, a student, a parent, a graphic designer, ANYONE - I know the methods in this book can be a blueprint to better understanding how to maintain peak mental and physical fitness for the rest of your life. I call it the TB12 Method and it's coming soon (not the actual book cover pictured)... Link to preorder in bio! @tb12sports

A post shared by TomBrady (@tombrady) on Jul 6, 2017 at 6:27am PDT

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Tom Brady to reveal training, diet methods in book - NFL.com

Similar results have been demonstrated in a number of larger human and animal studies. Your gut microbiome is a vast community of trillions of bacteria that has a major influence on your metabolism, immune system and mood. These bacteria and fungi inhabit every nook and cranny of your gastrointestinal tract, with most of this 1kg to 2kg "microbe organ" sited in your colon (the main bit of your large intestine). We tend to see the biggest diet-related shifts in microbes in people who are unhealthy with a low-diversity unstable microbiome. What we didn't know is whether a healthy stable gut microbiome could be improved in just a few days. The chance to test this in an unusual way came when my colleague Jeff Leach invited me on a field trip to Tanzania, where he has been living and working among the Hadza, one of the last remaining hunter-gatherer groups in all of Africa. My microbiome is pretty healthy nowadays and, among the first hundred samples we tested as part of the MapMyGut project, I had the best gut diversity -- our best overall measure of gut health, reflecting the number and richness of different species. High diversity is associated with a low risk of obesity and many diseases. The Hadza have a diversity that is one of the richest on the planet.

The research plan was devised by Jeff who suggested I should have an intensive three days of eating like a hunter gatherer during my stay at his research camp. I would measure my gut microbes before heading to Tanzania, during my stay with the Hadza, and after my return to the UK. I was also not allowed to wash or use alcohol swabs and I was expected to hunt and forage with the Hadza as much as possible -- including coming in contact with the odd Hadza baby and baboon poo lying about.

After a long tiring flight to Mount Kilimanjaro Airport in Tanzania, we stayed overnight in Arusha, a city in the north of the country. Before setting off the next morning, I produced my baseline poo sample.

After an eight-hour journey in a Land Rover over bumpy tracks, we arrived. Jeff beckoned us to the top of a huge rock to witness the most amazing sunset over Lake Eyasi. Here, within a stones throw of the famous fossil site of Olduvai Gorge and with the stunning plains of the Serengeti in the distance, Jeff explained that we were never going to be closer to home as a member of the genus Homo, than where we were standing at that moment.

The Hadza seek out the same animals and plants that humans have hunted and gathered for millions of years. Importantly, the human-microbe tango that played out here for aeons probably shaped aspects of our immune system and made us who we are today. The significance of being in Hadza-land was not lost on me.

Unlike the Hadza, who sleep around the fire or in grass huts, I was given a tent and told to zip it up tight as there were scorpions and snakes about. I had to be careful where I stepped if I needed a nocturnal pee. After an interesting but restless night's sleep, a large pile of baobab pods had been collected for my breakfast.

The baobab fruit is the staple of the Hadza diet, packed with vitamins, fat in the seeds, and, of course, significant amounts of fibre. We were surrounded by baobab trees stretching in the distance as far as I could see. Baobab fruit have a hard coconut-like shell that cracks easily to reveal a chalky flesh around a large, fat-rich seed. The high levels of vitamin C provided an unexpected citrus tang.

The Hadza mixed the chalky bits with water and whisked it vigorously for two to three minutes with a stick until it was a thick, milky porridge that was filtered -- somewhat -- into a mug for my breakfast. It was surprisingly pleasant and refreshing. As I wasn't sure what else I would be eating on my first day, I drank two mugs and suddenly felt very full.

My next snacks were the wild berries on many of the trees surrounding the camp -- the commonest were small Kongorobi berries. These refreshing and slightly sweet berries have 20 times the fibre and polyphenols compared with cultivated berries -- powerful fuel for my gut microbiome. I had a late lunch of a few high-fibre tubers dug up with a sharp stick by the female foragers and tossed on the fire. These were more effort to eat - like tough, earthy celery. I didn't go for seconds or feel hungry, probably because of my high-fibre breakfast. No one seemed concerned about dinner.

A few hours later we were asked to join a hunting party to track down porcupine -- a rare delicacy. Even Jeff hadn't tasted this creature in his four years of field work.

Two 20kg nocturnal porcupines had been tracked to their tunnel system in a termite mound. After several hours of digging and tunnelling -- carefully avoiding the razor-sharp spines -- two porcupines were eventually speared and thrown to the surface. A fire was lit. The spines, skin and valuable organs were expertly dissected and the heart, lung and liver cooked and eaten straight away.

The rest of the fatty carcass was taken back to camp for communal eating. It tasted much like suckling pig. We had a similar menu the next two days, with the main dishes including hyrax -- a strange furry guinea-pig-like hoofed animal, weighing about 4kg -- a relative of the elephant, of all creatures.

Harvested high from a baobab tree, our dessert was the best golden orange honey I could ever imagine -- with the bonus of honeycomb full of fat and protein from the larvae. The combination of fat and sugars made our dessert the most energy-dense food found anywhere in nature and may have competed with fire in terms of its evolutionary importance.

In Hadza-land nothing is wasted or killed unnecessarily, but they eat an amazing variety of plant and animal species (around 600, most of which are birds) compared with us in the West. My other lasting impression was how little time they spent getting food. It appeared as though it took just a few hours a day -- as simple as going round a large supermarket. Any direction you walked there was food -- above, on and below ground.

Twenty-four hours later Dan and I were back in London, him with his precious audio tapes and me with my cherished poo samples. After producing a few more, I sent them to the lab for testing.

The results showed clear differences between my starting sample and after three days of my forager diet. The good news was my gut microbal diversity increased a stunning 20%, including some totally novel African microbes, such as those of the phylum Synergistetes.

Jeff Leach, visiting research fellow at King's College London, contributed to this article.

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Yesterday was apparently the day that Brits are most likely to start their summer diets.

Its just close enough to beach oclock to send pangs of angst through many of us and we decide that for the next three weeks, well swap our pints for G&Ts and give the takeaways a rest.

Inevitably, most diets fail. Giving up everything you hold dear is almost impossible to maintain for any length of time.

Which is why Greggs thats right, GREGGS has now launched its own diet plan.

And it features sausage rolls, doughnuts and bacon rolls.

The eating plans been devised following a month-long experiment on four dieters who together lost over two stone and 14 inches from their waists in just 30 days. All from eating Greggs.

The pastykings have commissioned independent dietitian Laura Clark to devise the 30-day plan using foods exclusively from Greggs menu, which has been designed to be consumed alongside an active lifestyle.

Greggs Minimise Me Plan includes food from their new Balanced Choice menu, which provides a range of snacks all under 400 calories including the odd sausage roll, pizza slice and almond bake.

I put on a lot of weight during my pregnancy and have struggled to lose it since my son was born, says Hannah Barth, a new mum who took part in the experiment.

Like any new mum, Im always rushing around so have found it difficult to find the time to diet. The Greggs Minimise Me plan was so simple to follow and incredibly convenient, making it easy to stay on track. Im thrilled to have lost over a stone and have made positive adjustments to my lifestyle, being more active which has resulted in more energy Ill definitely continue with a healthier, more balanced lifestyle.

Hannah Squirrel, customer director at Greggs says that their Balanced Choice menu is part of their commitment to providing lower calorieoptions for (their) customers.

Most of us have tried to tone up with a summer holiday looming and we wanted to show that you can achieve amazing results by making simple, balanced food choices. We wanted the experiment to be enjoyable and fun and as far as we know this is the only diet plan to incorporate sausage rolls and doughnuts all in moderation of course!

Its worth saying, of course, that low-calorie diets arent necessarily healthy and may still contain quite a lot of fat. Calorie counting only really works if youre taking into account your sugar and fat consumption, in partnership with how much exercise youre doing.

So if you eat Greggs five times a day, you might be eating just under 2,000 calories but you might not necessarily experience the same kind of weight loss and you certainly might be able to construct your own, slightly healthier meals.

MORE: Joe Wicks really isnt here for last minute holiday diets or beach body shaming

MORE: The Sleeping Beauty Diet: Abusing sedatives to get skinny

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Greggs has just launched its own diet plan for slimmers who can't do without sausage rolls - Metro

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