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Tips to enjoy sarson ka saag and makki ki roti on a weight loss diet. (Image Credit:Istock)

The combination of sarson ka saag and makki roti defines comfort for Punjabis. As soon as the winter months kick in, we start making preparations to make it at home. Its delightful aroma and enticing taste provide contentment to our hearts. However, for people who are on a weight-loss diet, there are certain things that they need to be mindful of. Although sarson ka saag and makki ki roti are quite nutritious, you must modify the recipe to make it more weight-loss-friendly. Wondering how to savour the rich flavours of this combo without compromising your health? In this article, we'll be sharing some tips that you can follow to enjoy it on a weight-loss diet. Read on!

The answer to this question is yes! Sarson ka saag and makki ki roti not only make for a delicious combination but also offer several benefits. Sarson ka saag has a rich nutrient profile and is also loaded with antioxidants. Additionally, it is great for immunity due to the amount of vitamin C in it. It also helps keep the digestion process smooth. Makki ki roti is also great for our health, as it is rich in fibre and keeps us full for longer. However, the key to enjoying this combination on a weight-loss diet is to make smarter choices in regard to other ingredients that are used to make them. Also Read:5 Delicious Winter Saag Recipes Perfect for Your Weight Loss Diet

Anything that is prepared fresh at home is always healthier. Sarson ka saag and makki ki roti are no exception. When you make it at home, it allows you to have better control over the ingredients. For example, you can adjust the quantity of ghee you add to your bowl of saag or the butter you apply to makki ki roti. On the other hand, if you eat this combo at a restaurant or a dhaba, you have no control over it. More often than not, they add copious amounts of ghee and butter to the saag and makki roti. This way, you end up consuming extra calories. So, if weight loss is on your mind, it's best to prepare it fresh at home instead of eating out.

Makki ki roti is made with maize flour. Although it's one of the healthier flour options, try to opt for whole-grain maize flour. Why, you may ask? Well, this is because whole-grain maize flour is made from the entire kernel of maize. Since it does not undergo any processing, there is no loss of nutrients. The refined version of makki flour, on the other hand, undergoes extensive processing and is not that rich in nutrients. Always opt for the former, as it'll help you stay full for longer with its rich fibre content and nutrient profile. It'll surely aid in your weight-loss goals.

Ghee is the reason why we look forward to eating sarson ka saag and makki ki roti. Without it, the meal feels incomplete and lacks flavour. Sometimes our mothers even pamper us by adding extra ghee to our bowl of saag or by applying it to the makki roti. As much as it enhances the flavour of the dish, it can also hinder your weight-loss journey. While ghee by itself is not unhealthy, you must be mindful of the quantity you use. Anything in excess is never healthy for our bodies. Therefore, it's important that you only add as much as necessary. Do not skip adding it at all, but all we are saying is go easy with it.

We all love pairing our food with a variety of accompaniments. For sarson ka saag and makki ki roti, a side of achaar or a tall glass of lassi becomes the perfect accompaniment. However, you must be mindful if they are adding nutrition to your meal. Most achaars are high in calories due to the use of excessive oil. Lassi, too, can become unhealthy if you enjoy having it with sugar. Unfortunately, you'll have to say goodbye to both of these if you wish to lose weight. If not entirely, limit the oil and salt content in the achaar and avoid adding sugar to your lassi. Apart from this, you can also pair sarson ka saag with other healthy accompaniments, such as a sabzi or a piece of gud. Also Read:Are You Cooking Saag The Right Way? One Mistake You Must Stop Making

We are often recommended by nutritionists to be mindful of our portion size on a weight-loss diet. Many have a habit of eating more than necessary, and this is primarily the reason why you end up gaining weight. You must also follow this rule while having sarson ka saag and makki ki roti. There's no doubt that it makes for a healthy food combination, but excess of anything is never a good idea. Always take as much as required, and then you can take more if need be. It's best to eat it until you feel halfway full. Avoid having it until you're extremely full, as this can lead to weight gain. Remember, moderation is key for every meal.

Now that you know about these tips, keep them in mind the next time you prepare sarson ka saag and makki ki roti at home.

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5 Easy Tips For Enjoying Sarson Ka Saag And Makki Ki Roti On A Weight Loss Diet - NDTV

A Nevada Department of Transportation to restripe a mile of Highway 50 from Zephyr Cove Resort to Round Hill Pines has been 'postponed indefinitely.'

Opponents to a road diet as part of the Highway 50 corridor study have something to be thankful for.

At the Nov. 13, Nevada Department of Transportation Board of Directors state officials said that they will no longer pursue reducing lanes as part of an effort to increase safety on the highway that snakes along Lake Tahoe.

Deputy Director of Administration, Planning and Performance Darin Tedford told directors, including Gov. Joe Lombardo, that a proposal to test lane reductions was rendered unnecessary by construction that essentially did the same thing.

We will no longer pursue lane reduction as a possible safety improvement, he said. Well be adding turn lanes where we can while keeping four lanes and reducing parking.

The state installed a traffic signal at Warrior Way that resulted in a lane reduction and substantial back-ups on the highway.

Lombardo, former Clark County Sheriff, said he talked to Douglas Sheriff Dan Coverley and Washoe County Sheriff Darin Balaam and said that between the county and state authorities there should be some dedicated enforcement to slow down traffic on the highway.

Long-time Douglas County resident Stephen Ascuaga said Highway 50 is a hard stretch of road to improve.

Its a complex stretch of road, he said. As you go from the top of the summit to Stateline It has so many different personalities. I appreciated everybodys time. We all agree there can be improvements made.

Lombardo echoed Ascuagas comments.

I appreciated the publics participation, he said. It shows the process works. The backbone of this idea was safety.

The state has set up speed feedback signs along the highway that seem to be reducing speeds, Tedford said.

Just before Labor Day, the state proposed restriping part of Highway 50 to test a plan to reduce it to two lanes with a turn lane.

That plan would not have affected the actual width of the road, but where the lines were painted.

However, due to a reassessment of the unique operations of this route, NDOT is no longer considering incorporating lane reductions as part of a demonstration project or the upcoming paving scheduled to begin next year, spokeswoman Meg Ragonese said on Friday. The reassessment is based on numerous elements, including traffic flow and analysis following this summers road work zones for highway and utility improvements, as well as feedback received as part of continuing stakeholder and public outreach.

Ragonese said that the final corridor study report will be published in 2024.

The rest is here:
Nevada takes Highway 50 road diet off the table - The Record-Courier

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For people with diabetes or those trying to prevent the disease, you shouldn't just watch your glucose. Protein and fat also play a big role.

Signs and symptoms of diabetes, explained

Over 37 million people in the U.S. have diabetes and that number is climbing. Here are the signs and symptoms.

Just the FAQs, USA TODAY

More than 10% of Americans have diabetes and roughly half of us are at risk for the disease, but most don't know how to eat to prevent the worst outcomes.

To some degree, the advice is the same nutritionists give everybody: eat lots of fruits and vegetables, whole grains, nuts and seeds and avoid heavily processed, packaged foods.

Most people know some features of a healthy diet: eating fruits and vegetables and avoiding soda and fast foods.

But it's more complicated than that. Understandinghow diabetes develops can help add to thoserecommendations and bust some myths.

The first is about weight.

While excess weight increases the risk for diabetes, proper nutrition is likely just as important, said Dr. Dariush Mozaffarian, a cardiologist and professor of nutrition at the Tufts UniversityFriedman School of Nutrition Science and Policy.

"Regardless of your weight, diet has a major impact,"he said.

What is diabetes? What to know about one of the deadliest diseases.

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Here is advice from Mozaffarianto help avoid diabetes or keep it under control:

Foods that lead to a spike in blood glucose drive up the amount of insulin released into the bloodstream, which over the long term, increases the risk for diabetes and makes the disease harder to control.

So what is glucose?

Refined starches, also known as complex carbohydrates, are chainsof glucose molecules and have long been known to trigger this rapid spike in blood glucose. These include white rice, white bread and potatoes.

Added sugar, a simple carbohydrate, is also well known to trigger diabetes because it's 50% glucose.

Fructose, which makes up the other 50%, has almost no effect on blood glucose or insulin but recent research has shown that it, too,plays a role in diabetes, Mozaffarian said.

Fructose is fine when eaten in low doses in foods that are digested slowly, like fruit.But at high doses, such as in heavily sweetened foodor drinks, it triggers the liver to make more fat.

Weight gained from eating fatty foods accumulates under the skin, puffing out cheeks, arms and thighs. But, weight gained from fat produced by the liver is more dangerous, accumulating around the liver and other organs in the abdomenand dramatically increases the risk for diabetes as well as heart disease, Mozaffarian said.

Too much protein circulates in the bloodstream,raisesinsulin levels and turnsinto fat, just like too much starch or sugar does, he said.

Eating extra protein doesn't build muscle alone. So, unless someone is in a meaningful strength training program, they don't need a protein shake or smoothie and should generally avoid excess protein.

Protein in the form of red meat is harmful in another way, Mozaffarian said. The iron that gives red meat its color can damage the pancreas if not eaten in moderation and increase the risk for diabetes.

Diets like paleo and the ketogenic diet are helpful for cutting out refined starches and sugars,Mozaffarian said, but may be harmful long termif they encourage people to eat too much red meat ortoo much protein.

"There's sort of a sweet spot of getting the right amount," he said.

About 10% of calories should come from protein, he said. The Recommended Dietary Allowance for protein is 0.8 grams of protein per kilogram of body weight. For a 150-pound adult, thats 55 grams of protein, or 220 calories of a 2,200-calorie diet.

Healthy sources of protein include:

Food that promotes a diversity of healthy gut bugs improves metabolism and therefore prevents or helps control diabetes. These foodsinclude:

Too much iron from red meat canthrow off the balance of bugs in the gut, leading to diabetes.

And some artificial sweeteners, including aspartame (sold as NutraSweetand Equal),acesulfame potassium (sold as Ace K) and sucralose (Splenda),mayincrease the risk for diabetes, likely because they throw off the balance of gut microbes.

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Feeling hangry? A guide to managing your blood sugar levels

While too much animal protein can promote diabetes, avoiding animal products altogether isn't necessarily the way to go, Mozaffarian said.

"You could have a horrible vegan diet," eating mainly foods like rice cakes and highly processed cereals and breads, whichwould spike blood glucose and cause the liver to make new fat, he said.

On average, the top two dietary risk factors for developing diabetes are eating too much refined grain and too little whole grain, he said.

While too much red meat is a bad idea, the occasional steak or hamburger won't lead to diabetes.

Ozempic andMounjaro: How these diabetes medications promote weight loss and what you need to know

People used to think that because they didn't want fat on their bodies, they shouldn't be eating it in their diet. But nutritionists have moved on.

Healthy fatslike those in olive oil, nuts, fish avocadoes and other plantoils are now considered essential to a balanced diet.

Low-fat diets often replace fat with starch and sugar, which is the worst thing for someone trying to avoid diabetes, Mozaffarian said.

Avoiding fat is "totally the wrong approach," he said.

Exercise helps build muscle, and muscle takes up excess glucose andprotein in the bloodstream, preventing it from being turned into fat, Mozaffarian said. Someone who is muscular can consume more protein and glucose to maintain a steady state.

Also, although exercise alone doesn't lead to weight loss, it does improve insulin resistance, he said, though it's unclear exactly why.

Also, while scientists tend to study single nutrients orfoods, most people eat them in combination.

A slice of white bread eaten alone spikes blood sugar and insulin.Dipping that bread in olive oil or spreading it with peanut butter, while adding calories, will also slow down the bodys absorption of the bread's starch, while adding other beneficial nutrients.

That may be why ice cream, which has dairy as well as sugar, has not been linked to a higher risk of diabetes, Mozaffarian said.

Diabetes may be a disease of insulin resistance and abnormal glucosemetabolism but it's also about protein and fat metabolism, Mozaffarian said.

"All the nutrients are thrown out of whack when you have diabetes," he said.

There's no question it's better to avoid diabetes. Diabetes increases the risk of infection, cancer, blindness, kidney diseaseand heart disease, among other health problems.

"It's really a systemic disease," Mozaffarian said.

Contact Karen Weintraub at kweintraub@usatoday.com.

Health and patient safety coverage at USA TODAY is made possible in part by a grant from the Masimo Foundation for Ethics, Innovation and Competition in Healthcare. The Masimo Foundation does not provide editorial input.

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Best diabetic diet: What foods to avoid to prevent, control diabetes - USA TODAY

In an effort to eat more sustainable foods, Bruning shares some advice with us. She recommends that to truly eat in a way that supports regenerative agriculture, you need to know more about the specific foods you eat.Farmers markets will be picking up across the country as spring gets into full swing. Talk to farmers at the market and learn more about how their farms practice regenerative agriculture.

If you cant make it to your local farmers market, Bruning says you can still make sustainable choices at the grocery store. For those foods you buy at the store, start reading packaging, look up the product website, and if you dont see the information you need to make a planet-friendly decision, try writing to the company to ask for more information.

While evidence varies as to the nutrient levels found in more or less sustainably grown foods, Bruning says the benefits of eating foods grown with regenerative practices come back to whole-planet health. Cleaner waterways and air, healthier soil, and a better balance with nature can all impact human health in a myriad of ways.

Bruning has one last recommendation: One note of caution: If someone wants to eat in a way that supports regenerative agriculture, start small, Bruning said. One change at a time as you learn more about farming and the impact that food selection has on the planet. Dont become restricted in how you eat because you cant find options that come from regenerative agriculture, and dont break the bank in your pursuits. Do what is reasonable and healthy for YOU when it comes to changing up your eating pattern.

For wellness wisdom that loves you and the planet, get The Healthy @Readers Digest newsletter and follow The Healthy on Facebook, Instagram, and Twitter. Keep reading:

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Coming off the heels of pregnancy, you may be eager to dive into a giant platter of sushi and chase it with sake, but is that safe to do if youre breastfeeding? Fortunately, there arent as many guidelines to follow for a healthy breastfeeding diet as there are for a pregnancy diet. Generally, as long as youre taking good care of yourself, youre also taking care of your baby.

That said, postpartum is a confusing time, and you probably still have questions about whether youre eating the best foods you can for your little one. Here, two registered dietitians, who are also experts in lactation, explain everything you should keep in mind when it comes to diet and nutrition while you are breastfeeding.

Whats most important is to eat a variety of foods so that you can load up on a wide array of nutrients, but here are some healthy foods to prioritize when breastfeeding:

Healthy fats

"Breastfeeding is very nutritionally expensive, so we want to maximize those foods that are going to be really nutrient dense and considering that our calorie needs are higher, I thinkhealthy fats, whether that's from plant or animal sources is going to be important, saysKayla Thorngate, RDN, IBCLC, a dietitian who specializes in maternal and infant nutrition and lactation. Things like nuts, seeds, eggs, fatty fish such as salmon, peanut butter, avocados and olives will help in thehealthy fatsdepartment. Salmon is aparticularly great sourceof both protein and DHA, a healthy fat thats important for your babys brain development, says Thorngate.

Protein

Our protein needs specifically during postpartum recovery, but also breastfeeding are going to be really high, and it helps with optimal blood sugar control, says Thorngate. Consider eating a wide variety ofhigh-protein foodslike seafood, meat, poultry, eggs, beans, peas, lentils, nuts and soy-based foods. Organ meats, like liver, can be especially helpful in providing retinol, a form of vitamin A that aids in iron metabolism, says Thorngate, while egg yolks are excellent sources of choline.

If you're short on time while caring for your newborn, grab one of thesehigh-protein snackstested by theGood Housekeeping InstituteNutrition Lab.

Vegetables and fruit

They may not be high in calories, butvegetablesandfruitare often rich in antioxidants and fiber. We want to keep stools nice and soft for postpartum recovery, says Thorngate. Fiber is kind of our natural stool softener and helps keep us regular. (If your body isn't used to a lot of fiber, gradually increase your intake to lower the risk of bloating, cramping and gas.) She recommends including produce at every meal. Generally, the bigger the variety of colorfulfruitsandveggieson your plate, the more antioxidants youre consuming.

Whole grains

Whole-grain foodssuch as bulgur, barley, farro, quinoa, oats, brown rice and whole-wheat flour can be good sources of fiber, B vitamins and minerals. Plus,whole grainsare much better for glycemic control than refined-carbohydrate foods (like white bread).

My own philosophy is that all foods fit into a healthy, balanced diet, says Thorngate. With that being said, I do think there are some that you need to be cautious of.

Here are a few foods and drinks you may want to think twice about before eating when breastfeeding.

High-mercury fish

The only big thing you need to avoid is high-mercury-containing fish such as swordfish, tile fish and ahi tuna, saysDiane L. Spatz, Ph.D., RN-BC, FAAN, a professor of nutrition and perinatal nursing at theUniversity of Pennsylvania School of Nursingas well as a nurse scientist atChildrens Hospital of Philadelphia. When babies consume mercury, it can affect their cognitive thinking, memory, attention, language, fine motor skills and visual spatial skills, according to theEnvironmental Protection Agency(EPA).

Foods at risk for contamination

Youre probably willing to take more risks on consuming undercooked, or unsafely prepared or stored foods when youre not pregnant or breastfeeding. Say you have food poisoning, and youre so sick that you struggle to breastfeed or struggle to keep fluids down, says Thorngate. Thats definitely going to cause an impact on your milk supply. For a food-safety refresher, check out theseguidelines from the U.S. Department of Health & Human Services.

Caffeine

Good news: You dont have to cut out caffeine entirely! Both Spatz and Thorngate agree that a cup or two of coffee a day is fine just try not to go overboard. I would be mindful of it and not go wild on it because if you are getting shaky or jittery, maybe your baby will feel shaky or jittery, but I dont want people to think they cant have that coffee or tea, says Spatz.

Some herbs

Ask your doctor before taking any herbal supplements while breastfeeding. Most are considered safe, but some may reduce your milk supply, according to Thorngate.

The number of calories that a mother needs is always going to be dependent on so many different factors such as age, height, weight, fat stores, activity level, and then also the extent to which she is breastfeeding, says Thorngate. If she is exclusively breastfeeding, her calorie needs are going to be a lot higher compared to a mom whos partially breastfeeding with the addition of donor milk or formula.

Currently, the Centers for Disease Control and Prevention (CDC) recommends that moderately active women who are breastfeeding add 330 to 400 calories to their pre-pregnancy daily caloric total. Women who are overweight and wish to shed pounds while breastfeeding should talk to a doctor or registered dietitian before cutting any calories. If you eat too little, then you can impact your milk supply, says Thorngate.

Breast milk is made up of mostly water. As a result, you will get thirsty when you are breastfeeding and/or pumping, says Spatz. A good practice is to have a large glass of water every time you breastfeed or pump. Keep an eye on your urine. Your urine should be pale and clear. That means you are drinking enough water. Consuming electrolytes like sodium, calcium, potassium, chloride, phosphate and magnesium can also help your body stay properly hydrated, according to the National Institutes of Health.

Yes, but you need to be strategic about it. Alcohol doesnt stay in your system. You metabolize it, says Spatz. So if youre just having one beer, one cocktail, one glass of wine something like that then you really dont have to worry about it. If youre having several beverages, and you are feeling tipsy, drunk or woozy, then your milk is also tipsy, drunk or woozy, and you should pump and discard the milk while youre feeling the effects.

If you want to be extra careful but do not want to miss out on the fun, mix up some of these yummy mocktails.

I do believe that many women will benefit from taking a multivitamin or at least supplementing with certain nutrients postpartum, says Thorngate. Lactation is a really nutritionally expensive task on the body and your body will actually sacrifice your own nutrient stores whenever possible to provide for baby because we're trying to keep the next generation alive. If we're not getting enough nutrients from our diet to replenish those lost nutrient stores, then it can leave us feeling really depleted or fatigued or just not well mentally and physically. Before you take any supplement, though, its best to consult with your physician or a registered dietitian to figure out what your body needs most. Some of the nutrients they might suggest taking in supplement form are vitamin B12, iodine, zinc, copper, vitamin A, choline, DHA, folic acid and magnesium.

If food triggers an immune response in your baby, it can manifest in different ways. Contact your pediatrician if you notice any of these signs:

The bottom line: One of the biggest things that I like to stress to people is that you don't have to be perfect in your diet when you're breastfeeding, says Spatz. When you are pregnant or breastfeeding, your body preferentially shunts nutrients to your baby. That's one of the most amazing things about women the fact that they are able to literally nurture their young. I don't ever want people to get obsessive about their diet when they're breastfeeding because your body's going to make perfect milk for your baby because your body is that smart. If your nutrient stores get depleted, you might feel tired or crappy, but your milk quality will be just fine, she adds.

Senior Editor

Kaitlyn Phoenix is a senior editor in the Hearst Health Newsroom, where she reports, writes and edits research-backed health content for Good Housekeeping, Prevention and Woman's Day. She has more than 10 years of experience talking to top medical professionals and poring over studies to figure out the science of how our bodies work. Beyond that, Kaitlyn turns what she learns into engaging and easy-to-read stories about medical conditions, nutrition, exercise, sleep and mental health. She also holds a B.S. in magazine journalism from Syracuse University.

Nutrition Lab Director

Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelors degree in nutritional sciences from Pennsylvania State University and a masters degree in clinical nutrition from NYU. She is also Good Housekeepings on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.

Read more:
Healthy Breastfeeding Diet: What to Eat, Foods to Avoid and More - Good Housekeeping

Thousand Island Dressing

When it comes to the most fattening sauces out there, Richards tells us that creamy Thousand Island dressing is somewhere at the top of the list due to all the calories, added sugar, and preservatives it packs in.

"Thousand Island dressing is a high-calorie sauce that should be consumed in moderation or avoided altogether if you're looking to maintain a healthy diet," she warns. This delicious but detrimental sauce is made with mayonnaise, ketchup, and relish, which she points out "are all high in calories and fat." She also notes that "many store-bough varieties of Thousand Island dressing contain added sugar and preservatives, which can further increase the calorie count."In fact, Richards says that just one serving of this dressing can pack in around 140-160 caloriesand most of those come from fat. Yikes!

"It's also high in sodium, which can contribute to high blood pressure and other health issues," she goes on. This is something that people over 40, in particular, should be weary of. That's because as we age, our risk of hypertension and a variety of diseases increases.

So, what are your options if you love Thousand Island dressing but want to keep your health in check? Richards says you should "consider making your own at home with healthier ingredients like low-fat mayo, Greek yogurt, and fresh herbs." (Greek yogurt is so good for youread about it here!) You may also simply choose healthier dressings, like balsamic vinaigrette or salsa.

Find one of the healthiest salad dressings here.

Speaking of salad dressings, let's not forget about the risks of another high-fat option beloved by many Americans. While Ranch dressing may primarily be just that (a salad dressing), many of us put it on a variety of foods, from sandwiches to French fries. Unfortunately, Campbell says we probably eat too much of it, and it can take a serious toll on our health over time.

"The issue with this fatty condiment is not only with the sheer number of ranch users but also with how often and how much is being used in a sitting," she explains. "The numbers listed on the nutrition facts label are often a mere fraction of what is really being consumed."

But even if you're sticking to the suggested serving size, this sauce is packed with unhealthy ingredients. "Just a 2 tablespoon serving packs about 129 calories, 12 grams of total fat, and almost 3 grams of saturated fat," Mitri warns, noting that saturated fat is "the bad" kind. "These calories add to your waistline without providing any satiety or nutrition, which makes it easy to go over your daily allotment."

On top of the fat content, Campbell points out that there are many other health risks associated with consuming ranch dressing."It also adds sodium, sugar, saturated fat, and cholesterol. The higher the intake of these harmful constituents, the higher one's risk of developing weight gain, obesity, high blood pressure, heart attack, stroke, gastrointestinal issues, and even depression," she says. Like we noted earlier, it's especially important to mitigate these risks as you age, so people over 40 should consider limiting their intake of Ranch as much as possible.

READ MORE: Heres The Real Reason Nutritionists Say You Should Never Use Ranch

While kicking your Ranch habit can be difficult, there are plenty of health alternatives out there. "If you love salads, opt for a simple olive oil and vinegar or lemon juice," Mitri suggests. Learn about some of the benefits of olive oil here.

If you really can't give up the taste of your favorite dressing altogether, consider implementing Richards' advice above and whipping up a healthier variety with some Greek yogurt.

Ultimately, while maintaining your overall health over 40 will require you to make an array of smart decisions every day, cutting out fattening sauces like these and replacing them with healthy swaps is one great step in the right direction.

View post:
The High-Fat Sauces You Should Cut From Your Diet Over 40, According To Dietitians - SheFinds

The role of diet in dandruff is often overlooked but can have a significant impact depending on the severity of the condition.

Dandruff is a common scalp condition that affects many. It's characterized by white or greyish flakes on the scalp and can be caused by various factors like genetics, stress and improper hair care.

While there are many ways to cure dandruff, a healthy diet is one of them. Keep in mind that there are certain foods you should avoid if you're looking to treat your scalp.

In this article, we explore the relationship between diet and dandruff and discuss foods that should be avoided to prevent or manage this condition.

Before delving into the role of diet in dandruff, it's essential to understand what causes this condition.

Dandruff is primarily caused by the overgrowth of yeast on the scalp, specifically Malassezia furfur. This yeast is a natural inhabitant of the scalp, but when it grows uncontrollably, it leads to inflammation and flaking of the scalp.

Other factors that can contribute to dandruff include hormonal changes, medical conditions like psoriasis and a weakened immune system.

Diet plays a crucial role in maintaining health of skin, including the scalp. Consuming a diet high in processed foods, sugar and saturated fats can lead to inflammation, which can exacerbate dandruff symptoms.

Additionally, certain foods can increase growth of yeast on the scalp, leading to an overgrowth of Malassezia furfur.

To prevent or manage dandruff, it's essential to avoid foods that can contribute to its development. Here are some foods that should be avoided:

Consuming sugar and refined carbohydrates can lead to an increase in insulin level, which can trigger inflammation.

This inflammation can exacerbate dandruff symptoms and lead to overgrowth of yeast on the scalp. Foods to avoid include sugary drinks, candy, pastries, white bread and pasta.

Dairy products, like milk, cheese and yogurt can contribute to overgrowth of yeast on scalp.

These products contain lactose, which is a type of sugar that can feed the yeast. Additionally, dairy products can trigger inflammation, exacerbating dandruff symptoms.

Fried and processed foods are high in saturated fats, which can contribute to inflammation. This inflammation can exacerbate dandruff symptoms and lead to an overgrowth of yeast on the scalp. Foods to avoid include fast food, potato chips and fried snacks.

Alcohol consumption can lead to dehydration, which can exacerbate dandruff symptoms. Additionally, alcohol can weaken the immune system, making it easier for yeast to overgrow on the scalp. It's best to avoid or limit alcohol consumption if you have dandruff.

Spicy foods can trigger inflammation, which can exacerbate dandruff symptoms. Additionally, some spices, like cumin and coriander, can increase growth of yeast on the scalp. It's best to avoid or limit consumption of spicy foods if you have dandruff.

While avoiding certain foods is crucial in managing dandruff, including specific foods in diet can help prevent and alleviate symptoms.

Here are some foods to include:

Omega-3 fatty acids have anti-inflammatory properties, making them beneficial in reducing inflammation. Consuming foods high in omega-3 fatty acids like fatty fish, flaxseeds and chia seeds can help manage dandruff symptoms.

Probiotic-rich foods, like yogurt, kefir and sauerkraut contain beneficial bacteria that can help regulate growth of yeast on the scalp. These foods can also improve gut health, which is crucial in maintaining overall skin health.

Zinc is a mineral that plays a crucial role in maintaining healthy skin. Consuming foods high in zinc, like oysters, pumpkin seeds and beef, can help prevent and manage dandruff symptoms.

Vitamin B plays a crucial role in maintaining healthy skin and hair. Consuming foods high in vitamin B, like eggs, whole grains and leafy greens, can help prevent dandruff and promote healthy scalp and hair.

Drinking plenty of water is essential in maintaining healthy skin, including the scalp. Dehydration can exacerbate dandruff symptoms, so it's crucial to drink enough water to keep the scalp hydrated and healthy.

The role of diet in dandruff cannot be ignored. Consuming a balanced diet that includes foods rich in omega-3 fatty acids, probiotics, zinc and vitamin B, while avoiding foods that can exacerbate dandruff symptoms can play a significant role in preventing and managing dandruff.

Additionally, drinking enough water is essential in maintaining a healthy scalp. By utilizing the role of diet and incorporating healthy eating habits, we can take control of our scalp health and overall skin health.

The rest is here:
Role of diet in dandruff: Foods to add and avoid - Sportskeeda

Study design

The study was a 16-week, parallel-group, four-arm, assessor-blinded, randomized clinical trial conducted between February 2019 and October 2021 at the Centre for Physical Activity Research (CFAS), Rigshospitalet, Copenhagen, Denmark. The study was preregistered at ClinicalTrials.gov (NCT03769883) and was approved by the Scientific Ethical Committee of the Capital Region of Denmark (approval number H-18038298) before the commencement of any study procedures. Guidelines from the Helsinki Declaration were followed, and the data are reported following the CONSORT guideline for multi-arm trials43 and the REPORT standards43. The study protocol for this clinical trial is available in the Supplementary Information and has been published previously22. The prespecified full statistical analysis plan (SAP) was completed and uploaded to our website before commencing any statistical analyses (https://aktivsundhed.dk/images/docs/SAP_doseex_nov21.pdf).

Participants were recruited through the media, municipalities and the Danish Health Data Authorities. The potential participants contacted the study nurse and completed the screening process before the medical examination. The main inclusion criteria were (1) men and women aged 1880years, (2) diagnosed with T2D within <7years, (3) no current treatment with insulin and (4) BMI>27kg/m2 and <40kg/m2. All participants provided written and oral informed consent before any testing.

CON received standard care and was encouraged to maintain habitual physical activity and dietary habits throughout the study. DCON received standard care and dietary intervention. MED received standard care, dietary intervention and an exercise intervention with two aerobic training sessions per week and one combined aerobic and resistance training session per week, totaling 150165min of exercise training per week. HED received the standard care and dietary interventions as described above but had twice as much exercise as MED, with a total of four aerobic training sessions per week and two combined aerobic and resistance training sessions per week, totaling 300330min of exercise training per week.

Standard care included pharmacological management of blood glucose, blood lipids and blood pressure according to a prespecified algorithm and was managed by an endocrinologist who was blinded for participant allocation22. To minimize an influence on the findings of poor glucose control upon study entry, medical standardization was introduced according to the prespecified treat-to-target algorithm for 6weeks before the baseline measurements. Furthermore, the pharmacological treatment was evaluated according to the algorithm following baseline measurements and at week 12 of the intervention. The treatment targets were in line with current guidelines. In adjunct to the algorithm, pharmacological treatment was adapted to mitigate subjective signs of hypotension or hypoglycemia. Blood lipids, blood pressure and blood glucose were measured before the intervention and 4, 12 and 16weeks into the intervention. In case of any adverse events, the participants were advised to contact the study nurse. At each visit, the study nurse interviewed all participants about potential adverse events. The adverse events definition followed ICH E2A guidelines44.

Daily energy requirements were estimated using the age-adjusted Oxford equation45. The dietary intervention aimed at ~2530% energy deficit per day with a macronutrient distribution within the range of 4560 energy percent (E%) carbohydrate, 1520E% protein and 2035E% fat (<7E% saturated fat). The intervention consisted of individualized recommendations and recipes. A clinical dietician implemented the plan at three sessions during the intervention, and adjustments were performed based on self-reported, 3-day food records.

The exercise intervention consisted of both aerobic and resistance training, and the first 2weeks served as a familiarization period. The aerobic training sessions of 30-min duration had a target intensity of 60100% of maximal heart rate (HRmax). Throughout the intervention, the relative time spent exercising in intensity zone 80100% of HRmax was increased, and the relative time spent in the intensity zone 6079% of HRmax was reduced accordingly. Resistance training was added in combined sessions with 30min of aerobic training and 3045min of resistance training. The resistance training consisted of three sets in the main muscle groups, for example, chest press, leg press, back row, and leg extension. The 812 repetitions aimed at a resistance consistent with 03 repetitions in reserve46. All heart-rate profiles were recorded during the exercise interventions (Polar V800), and all training sessions were supervised by educated trainers.

Two experimental days were conducted at baseline and repeated at 16-week follow-up. Forty-eight hours before the experimental days, the participants were instructed to discontinue glucose-lowering medication use and refrain from any exercise. Moreover, no alcohol or caffeine was permitted 24h before the visits, and the participants were instructed to maintain their habitual diet. The participants arrived at the testing facilities at 07:30am after an overnight fast (10h fasting). Experimental days 1 and 2 were planned to be separated by 1week.

The participants completed a 3-h MMTT. The liquid meal was prepared using 400ml of Nestl Resource with an additional 36g of dextrose (total energy content, 735kcal; E%, 64/24/12 carbohydrate/fat/protein). Paracetamol (1.5g) was added to assess gastric emptying. Body weight was measured with an electronic scale, and height was measured with a Holtain stadiometer according to standard procedures. VO2max was assessed using indirect calorimetry (Quark CPET, Cosmed) on a Monark LC4 bicycle (Monark Exercise). The test was performed with a 5-min warm-up followed by increases of 20watts/min until exhaustion. Maximum muscle strength was assessed by two exercises performed in resistance training machines (chest press, leg extension) via estimating the maximum weight (kg) that could be lifted once with a full range of motion with proper form (that is, 1RM).

A three-stage hyperglycemic clamp was performed. After baseline blood sampling, a priming bolus of [6,6-2H2]glucose was injected intravenously and a continuous tracer infusion was initiated. The bolus dose and infusion rate of the tracer depended on the participants fasting glucose level and body weight as described elsewhere5. After 2h of tracer infusion, hyperglycemia was introduced by clamping glucose at 5.4mM above fasting glucose (whereas the absolute postintervention clamp glucose level was equal to the preintervention clamp level). An initial increase in blood glucose was brought about by a square-wave glucose infusion lasting 15min. After this, the glucose concentration was kept constant by adjusting GIRs based on blood glucose measurements (ABL 8 series, Radiometer) performed every 5min according to an automated algorithm5. After 2h of hyperglycemia, a continuous GLP-1 infusion was initiated at a rate of 0.5pmol/kg/min, and after 1h of hyperglycemia+GLP-1 infusion, an intravenous bolus of arginine hydrochloride (5g given over 30s) was administered to provide a maximal stimulus to the beta cells, leading to secretion of remaining intracellular vesicles of insulin. Before baseline sampling, the participant voided. Every time the participant voided during the clamp, the urine was accumulated, and urinary glucose concentration was measured at the end of the procedure.

Assessments of free-living physical activity and blood pressure were recorded by the participants between the 2 study days. Physical activity was also assessed with physical activity monitors (AX3, Axivity) for 7 consecutive days. Blood pressure was assessed with home-based resting measurements across 3days, including three measurements morning and evening. Furthermore, a 3-day record of total dietary intake was completed at baseline, during the intervention period (at weeks 4 and 12), and during the 3days leading up to follow-up testing.

Blood samples (plasma insulin, C-peptide, glucose, HbA1c, LDL-C, triglycerides and paracetamol) were analyzed at the Department of Clinical Biochemistry, Rigshospitalet, using standard procedures. GLP-1 and GIP were analyzed using in-house carboxy-terminal radioimmunoassays. The total GLP-1 assay (codename 89390) is based on the amidated COOH terminus and therefore measures GLP-1(736)NH2 and GLP-1(936)NH2. The assay results, therefore, reflect the secretion rate of GLP-1 (refs. 47,48). The total GIP assay (codename 80867) reacts fully with intact GIP and amino-terminally truncated forms49. The glucose tracer [6,6-2H2]glucose was used for whole-body measurements of Ra and Rd of glucose during steady-state hyperglycemia and was calculated using non-steady-state equations50 adapted for stable isotopes51,52.

All participants received up to DKK6,000 (800) in total to cover lost earnings, transport and discomfort. The transaction was completed upon completion of the study (all four full laboratory days (V1, V2, V6 and V7) or upon withdrawal). For every completed day of laboratory testing, participants received DKK1,000. Moreover, DKK500 in compensation was added per biopsy (up to four in total). To prevent loss to follow-up in the CON group, we offered three supervised training sessions and a free 16-week membership in a fitness center following final testing.

The primary outcome was the change in late-phase DI from baseline to the 16-week follow-up, reflecting the beta-cell response during the last 30min of the hyperglycemic stage15. DI was calculated as the product of late-phase ISR and late-phase ISI (designated secondary outcomes, see below).

Secondary outcomes were prespecified in the SAP (designated Major secondary outcomes in the SAP) and included the late-phase ISR, late-phase ISI derived during the last 30min of the hyperglycemic stage, and the oral DI, oral ISI and oral ISR derived from the MMTT53. Late-phase ISR was calculated from the deconvoluted C-peptide measurements54 and subsequently normalized to ambient blood glucose concentrations. Late-phase ISI was calculated as the GIR divided by the product of insulin and glucose39. Oral DI was calculated as the product of oral ISI and oral ISR. Oral ISI (the Matsuda index) was calculated as 10,000/(fasting glucosefasting insulin)(mean glucose0120minmean insulin0120min), and oral ISR was calculated as the tAUC for glucose divided by the tAUC for insulin from time 0 to 120min during the MMTT53.

The exploratory outcomes (designated Other secondary outcomes in the SAP) included the change (baseline to 16-week follow-up) in first-phase ISR, EGP, first-phase DI, ISI and ISR, as well as HbA1c, LDL-C, fasting glucose, fasting insulin, fasting C-peptide, fasting triglycerides, systolic blood pressure, diastolic blood pressure, body weight, absolute VO2max, relative VO2max, 1RM for chest press and leg extension (both absolute and relative to body weight), and tAUC and iAUC in glucose, insulin, C-peptide, GLP-1, GIP and paracetamol from the MMTT. AUCs for the different time periods were calculated using the trapezoidal rule. Ra and Rd were calculated from glucose tracers during clamp-induced steady-state hyperglycemia. Adverse events were self-reported.

Post hoc outcomes included intensification (yes or no), reduction (yes or no) and discontinuation (yes or no) for glucose-lowering and blood pressure-lowering medications. Due to restrictions in our pharmacological treatment algorithm regarding lipid-lowering medications, only intensifications were assessed for this outcome.

The participants were randomly allocated to the four intervention arms upon successful completion of the baseline measurements. An independent statistician (author R.C.) prepared a computer-generated randomization schedule in a ratio of 1:1:1:1, stratified by sex. To ensure concealment, the (permuted) block sizes were not disclosed. The schedule was forwarded to a secretary who was not involved in any study procedures and stored on a password-protected computer. Sequentially numbered, opaque, sealed envelopes were prepared and stored in a locked cabinet before commencing the recruitment. The envelopes were lined with aluminum foil to render the envelope impermeable to intense light. Following the conclusion of the hyperglycemic clamp, the appropriate envelope was opened by a study nurse, and the participant was informed about the allocation stated on the card inside the envelope. The participant received the allocation in a closed room. As such, the participants were blinded for treatment allocation until after the completion of the hyperglycemic clamp. Following the baseline assessment, blinding of the participants was no longer possible. Both study personnel involved with the data collection and the study endocrinologist managing pharmacological treatment and safety were blinded to allocation. The clinical results used for pharmacological management and safety assessment were presented to the endocrinologist by the study nurse without disclosing participant allocation.

We expected that an exercise intervention would increase the late-phase DI by 1.5 arbitrary units (a.u.) more than the control group, with a standard deviation of 1.5a.u. of the change in the exercise and 1.0a.u. in the control group5. For a contrast in a one-way analysis of variance (ANOVA) with four means (1.5, 1.0, 0.5, 0.0) and contrast coefficients (1, 0, 0, 1) using a two-sided significance level of 0.05, assuming an error standard deviation of 1.5 and a balanced design, a total sample size of 80 participants in the PP population (approximately 20 participants in each group) would yield statistical power of 87.7%.

According to the protocol and the SAP, the analysis of the primary outcome was based on the as-observed population (missing data were not imputed in the primary analysis)55,56, as well as the PP population. The Full Analysis Set for the ITT population included all randomized participants irrespective of their compliance with the interventions. The PP population criteria included (1) completion of the primary outcome assessment (all groups), (2) compliance with the diet protocol defined as being within 30% of the prescribed energy intake (DCON, MED and HED), and (3) compliance with the exercise training protocol defined as completing 70% of the prescribed exercise volume across the intervention period (from weeks 2 to 16) (MED and HED). Missing data were assumed to be missing at random. Continuous data, including the primary, secondary and exploratory outcomes, were analyzed using constrained baseline longitudinal analysis via a linear mixed model57. As the baseline value is a part of the outcome vector, all participants with at least one measurement (baseline or follow-up) were included in the analyses57. The model included fixed effects for time (two levels), treatment (coded 0 for all groups at baseline and coded 0, 1, 2 or 3 at follow-up for CON, DCON, MED and HED, respectively) and sex (two levels), as well as the unique patient identifier as a random effect. The potentially biased PP population analysis was further adjusted for putative confounders: diabetes duration and baseline maximal oxygen consumption (ml O2/kg/min). Data are presented as the difference in the mean changes with 95% confidence intervals unless stated otherwise. The adequacy of the models was investigated via the predicted values and residuals. If the model assumptions were violated, the analyses were conducted using the log-transformed data and subsequently exponentiated for interpretation. Back-transformed data were expressed as the ratio of the geometric mean and interpreted as either percent change from baseline (within group) or difference in change between groups. A linear trend (interpreted as a linear doseresponse relationship) was examined by treating each treatment category as a continuous variable in the main model and tested using a Wald test (Pvalue reported). Linearity was inspected visually, and the P for trend was calculated only for the primary and secondary outcomes to the extent that the relationship was linear (that is, for late-phase DI and late-phase ISI). Sensitivity analyses were performed using multiple linear imputation procedures with the change in outcomes (post-pre values)55. The model included all covariates included in the main model, and beta coefficient and standard errors were based on 30 imputed data sets and adjusted for between-imputation variability58. Dichotomous outcomes were analyzed using logistic regression analyses. As sparsity of dichotomous outcomes (as expected for medications) invalidates the confidence intervals, exact logistic regression (exlogistic in Stata) was used when cases were <559,60. A post hoc statistical mediation analysis was performed to examine the extent to which the observed treatment effect (in the intervention groups) on the primary and secondary outcomes was mediated by the change in body weight. An exploratory statistical mediation analysis was performed in R61 to examine the extent to which the observed treatment effect (in the intervention groups) on the primary and key secondary outcomes was mediated by the change in body weight. The lme4 package was used to construct the linear mixed models for the analysis62. This simple mediation analysis partitions the total causal effect into average direct effects (ADE) and average causal mediation effects (ACME; otherwise known as indirect effects). Bias-corrected and accelerated 95% confidence intervals were generated via nonparametric bootstrap analysis (2,000 resamples with replacement).

All non-hypothesis-based comparisons (that is, on the secondary and exploratory outcomes) are per definition considered exploratory and supportive of the interpretation of the primary outcome. If the global test of significance indicated between-group differences (P<0.1)63, all outcomes (primary, secondary, exploratory and post hoc) on pairwise comparisons were explored. Although no corrections for multiplicity were performed, family-wise type 1 error rate on the primary outcome was retained by using a hierarchical analytic approach63. In accordance with our prespecified SAP, the six prespecified hierarchical hypotheses (based on a superiority assumption) were tested using the prespecified sequence: (1) CON versus HED, (2) CON versus MED, (3) CON versus DCON, (4) DCON versus HED, (5) DCON versus MED, (6) MED versus HED. If we failed to progress from any of the prior between-group comparisons (P>0.05), the subsequent Pvalues and confidence intervals were regarded as indicators of associations rather than causality. The statistical significance level (for superiority) was set at <0.05 (two-sided). The statistical analyses were performed using Stata/SE (StataCorp), version 17.1.

Further information on research design is available in the Nature Portfolio Reporting Summary linked to this article.

Link:
Effects of different doses of exercise and diet-induced weight loss on ... - Nature.com

You need protein for several body functions. So try these protein-rich vegetables to fulfill your daily protein requirements.

We include vegetables in every meal. They not only make our meals eye-appealing and delicious, but they also make sure that our body receives a wider variety of vital nutrients. However, most people suggest that green vegetables are more nutrient-dense when it comes to eating vegetables. Well, there there is no denying that this is true but your diet should be focused on all the nutrients your body needs. If youre a vegetarian looking for ways to add protein to your diet, try these protein-rich vegetables.

Protein is an essential component of all cells in your body. It is utilized to construct and repair tissues, as well as to produce enzymes and hormones. Protein is required for the growth of bones, muscles, skin, and blood and serves as a source of energy. Protein transports hemoglobin, which delivers oxygen to all of our cells. Moreover, it also helps to transport minerals and vitamins to the cells that require them. Due to these benefits, you require protein on a daily basis.

Health Shots reached out to nutritionist Vidhi Chawla, founder of Fisico Diet Clinic, to find out some of the best protein-rich vegetables that can help you meet your daily requirement.

Chawla says, Protein is an essential nutrient. If youre consuming enough protein daily, it can build muscle, help maintain a healthy weight, prevent overeating, strengthen bones and lower your blood pressure. So, add these protein-rich veggies to your diet and make for yourself delicious yet nutritious meals to stay healthy.

7 vegetables rich in protein you must eat:

Broccoli is high in protein, low in fat, and low in calories. Its an excellent source of vitamins, minerals, and antioxidants, all supporting good health. Folate, manganese, potassium, phosphorus, and vitamins K and C are all found in broccoli. It also includes glucosinolates, which have been demonstrated to combat cancer.

Peas are a rich source of vegetable protein and fiber. In fact, these little treats have less fat and cholesterol. Peas are also high in manganese, copper, phosphorus, folate, zinc, iron, and magnesium. They also include phytonutrients like coumestrol, which can help prevent stomach cancer. If you have not yet included peas in your diet, now is the time. Peas are great in curries, salads, and other dishes.

Kale is another excellent plant-based protein source. It also includes phenolic chemicals, which provide it antioxidant benefits. Kale may be readily steamed, boiled, or sauteed and consumed on a regular basis for optimal benefit.

Kale contains omega-3 and omega-6 fatty acids, as well as vitamins K, C, A, and B6, calcium, potassium, manganese, and magnesium. It also includes lutein and zeaxanthin, which have been linked to a lower risk of cataracts and macular degeneration, respectively.

You might be surprised but sweet corn is also a vegetable! Sweet corn is low in fat and high in protein, meeting roughly 9 per cent of the protein you need every day. Corn also contains thiamine, vitamins C and B6, folate, magnesium, phosphorus, and magnesium. Corns may be used to make sandwiches, soups, and salads to help you stay healthy.

Cauliflower has a high protein content. This adaptable vegetable may be used in several cuisines. Cauliflower contains sinigrin in addition to potassium, manganese, magnesium, phosphorus, calcium, vitamins C and K, and iron. This glucosinolate molecule may have anti-cancer and anti-inflammatory effects.

Spinach is thought to be one of the richest in nutrients leafy green vegetables. Protein, together with necessary amino acids, is claimed to contribute 30 per cent of its calories. Spinach is the second richest source of protein in vegetables. It contains nutrients like vitamin A, vitamin K, and vitamin C, which help to maintain an effective immune system, protect eyesight, and promote healthy blood flow, among other things.

Brussels sprouts combine fiber and protein with a variety of vitamins and minerals to keep you full and fed. Not to mention the health advantages, which range from brain sharpness to cancer prevention and blood pressure reduction.

So ladies what are you waiting for? Add these protein-rich vegetables to your diet and enjoy the benefits!

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7 high-protein vegetables which are as good as eating eggs - Health shots

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