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The Los Angeles Rams will be looking for more success on the field this season after a surprising 2023 run to the postseason. They enter 2024 looking to get back and go even further.

If Los Angeles wants to be successful again, the play of the offensive line will be crucial. One member of the offensive line has been working to better himself through the help of the team nutritionist.

Rams offensive lineman Steve Avila spoke about how he has been trying to become the best version of himself. He opened up about his diet and how it's made a difference.

"We'll sit down one-on-one with him, and he'll try to find a goal for us," Avila said. "People's body types are different. For me, I have a lot of muscle, so obviously I'm going to weigh more, but my body fat percentage isn't going to be as high as someone who weighs the same as me, so he definitely makes a point for that. So, right now, we're building muscle for me, and right now we're in the phase of trying to get that body fat percentage down."

Los Angeles has turned its attention to putting an emphasis more on how the team views nutrition and Avila has taken note. He wants to have a long career and understands that to do so, his diet will help him down the line.

If he can build up more muscle through his nutrition, Avila can continue to make an impact on the field. Los Angeles will be counting on him heavily this season so the pressure is on him to find success.

More Rams: Rams Were Among Top Fourth-Down Converting Teams In 2023

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Rams News: LA OL Working To Become Best Version of Himself Through Diet - Sports Illustrated

If you're a dedicated Trader Joe's shopper, you're not alone. The fan-favorite grocery store has a scrumptious variety of frozen foods, fresh produce, and fun seasonal eats. The chain satisfies the dietary preferences and needs of many. For instance, if you're following the Mediterranean diet, which emulates the eating habits of individuals residing by the Mediterranean Sea, Trader Joe's has you covered. So, the next time you head out for groceries, consider our list of the 10 best Mediterranean Diet foods to buy at Trader Joe's.

"Trader Joe's has an abundance of foods that make following a Mediterranean diet simple, accessible, and most of allenjoyable," says Colette Micko, MS, RDN, CDES, from Top Nutrition Coaching. Micko shares her top-recommended Mediterranean diet staples to add to your shopping cart the next time you're at Trader Joe's.

Nutrition (Per 1 Tbsp.): Calories: 130 Fat: 14 g (Saturated Fat: 2 g) Sodium: 0 mg Carbs: 0 g (Fiber: 0 g, Sugar: 0 g) Protein: 0 g

First and foremost, when shopping for MedDiet foods, you can't leave Trader Joe's Premium Extra-Virgin Olive Oil out of your cart.

"A staple in the Mediterranean diet cooking is olive oil," says Micko. "Swapping butter, ghee, or coconut oil for olive oil can help decrease intake of saturated fat and reduce risk of cardiovascular disease. Start by using olive oil in cooking and then venture into making homemade salad dressings or marinades with it."

The Best Mediterranean Diet-Inspired Meal Plan for Weight Loss

Nutrition (Per 1/4 cup): Calories: 170 Fat: 13 g (Saturated Fat: 1.5 g) Sodium: 115 mg Carbs: 9 g (Fiber: 3 g, Sugar: 2 g) Protein: 6 g

The MedDiet features both nuts and seeds, which are jam-packed with nutrients. So, consider exploring Trader Joe's offerings for nuts, like the brand's Dry Roasted & Salted Pistachios. This selection provides six grams of protein and three grams of fiber in a 1/4 cup serving.

"When looking for nuts at Trader Joe's, include more 'raw' nuts which have no additives or small amounts of nuts with salt," Micko recommends. "Pine nuts, walnuts, pistachios, and almonds are heart-healthy nuts that can be a great snack or added to your favorite dish."

Nutrition (Per 1/2 cup): Calories: 120 Fat: 0.5 g Sodium: 230 mg Carbs: 21 g (Fiber: 6 g) Protein: 10 g

Trader Joe's Steamed Lentils are prepared to perfection with just a little seasoning, and they serve as an ideal base for lean proteins or an assortment of veggies. In a 1/2 cup serving, you'll get a whopping 10 grams of protein and six grams of fiber, both of which are essential for weight loss and healthy weight management.

"These already-cooked lentils are an easy add on to your diet without the stress of cooking," Micko says. "Lentils are packed with fiber and plant-based protein, making them a great addition to salads, soups, or even a homemade lentil dip for snacking."

10 Best Trader Joe's Frozen Foods for Weight Loss

Nutrition (Per 1/2 cup): Calories: 110 Fat: 2 g (Saturated Fat: 0 g) Sodium: 130 mg Carbs: 17 g (Fiber: 5 g, Sugar: <1 g) Protein: 6 g

Garbanzo beans (or chickpeas) are a pantry staple, whether you're following the Mediterranean Diet or any healthy eating regimen. Trader Joe's Organic Garbanzo Beans have 110 calories in a 1/2 cup while providing six grams of protein and five grams of fiber. You can easily toss them into salads or bake and drizzle them with lemon for a scrumptious treat.

Micko also recommends checking out the Balela (Garbanzo Bean) Salad, which has chickpeas and black beans. "This pre-prepared salad is a great add in for a meal or even a snack," she says. "It is made with chickpeas, tomatoes, garlic, onions and spicesfull of flavor, fiber, and protein."

Nutrition information unavailable.

Trader Joe's Fresh Atlantic Salmon Boneless Skinless Fillet is the perfect lean protein option for your lunch salad or dinner paired with veggies. Bake, grill, or pan-cook these fillets for a delicious meal.

"Incorporating fatty fish into your diet at least twice per week is recommended to meet the recommended intake of omega-3 rich fatty acids," explains Micko. "Mediterranean diets, in general, have a better profile/ratio of omega-6: omega-3 fats consumed, leading to reduced risk of chronic diseases."

Nutrition (Per container): Calories: 90 Fat: 0 g (Saturated Fat: 0 g) Sodium: 65 mg Carbs: 6 g (Fiber: 0 g, Sugar: 4 g) Protein: 15 g

Dietitians love Greek yogurtand for good reason. It's filled to the brim with protein and probiotics and is the ideal healthy breakfast or snack. Trader Joe's Greek Nonfat Yogurt comes in at 90 calories per container and provides an impressive 15 grams of protein.

"Plain Greek yogurt can be a great [addition] to your diet without all the sugar that is in fruit-flavored yogurt," Micko says. "Greek yogurt can be used in place of sour cream in most dishes, as a base to make a dip for vegetables, or [for] a quick breakfast/snack paired with fresh fruit."

9 Best Mediterranean Diet Snacks for Weight Loss

Nutrition information unavailable.

Organic cucumbers are a great low-calorie treat to have on hand. "Cucumbers have a very high water content and can be a refreshing snack during the summer months," explains Micko. "Pair sliced cucumbers with a homemade tzatziki sauce for a well-balanced snack."

Nutrition (Per 1 oz.): Calories: 70 Fat: 5 g (Saturated Fat: 3.5 g) Sodium: 270 mg Carbs: 3 g (Fiber: 1 g, Sugar: 0 g) Protein: 4 g

Trader Joe's uses organic, rBST-free cow's milk from Wisconsin to make its Crumbled Feta Cheese. A one-ounce serving has 70 calories, four grams of protein, and one gram of fiber. 6254a4d1642c605c54bf1cab17d50f1e

"Feta cheese can add a lot of flavor to any dish and is a favorite in many Mediterranean dishes," says Micko. "It is also lower in saturated fats than most traditional American cheeses."

The #1 Best Snack To Buy at Trader Joe's for Weight Loss

Nutrition (Per 2 Tbsp.): Calories: 70 Fat: 6 g (Saturated Fat: 0.5 g) Sodium: 120 mg Carbs: 3 g (Fiber: <1 g, Sugar: 0 g) Protein: 2 g

With ingredients like lemon juice, tahini, and garlic, Trader Joe's Mediterranean-Style Hummus is the perfect dip for fresh veggies or extra-savory spread for an avocado toast breakfast. Two tablespoons of this hummus clocks in at 70 calories and provides two grams of protein.

Nutrition (Per 1 bag): Calories: 120 Fat: 1 g (Saturated Fat: 0 g) Sodium: 0 mg Carbs: 29 g (Fiber: 9 g, Sugar: 16 g) Protein: 2 g

At just 120 calories per bag, Trader Joe's Organic Freeze-Dried Berry Medley is a smart addition to your freezer. Seamlessly pull it out and put it to good use for smoothies, yogurt parfaits, and even healthy homemade sorbets.

"Blueberries, strawberries, blackberries, and raspberries are all nutrient-dense, high-fiber fruits that should be incorporated regularly into your diet," explains Micko. "Whether you want a frozen option to add to smoothies or fresh berries to top your morning yogurt, Trader Joe's has both options readily available."

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10 Best Mediterranean Diet Foods To Buy at Trader Joe's - Eat This, Not That

New research presented this week at the annual meeting of the American Society for Nutrition in Chicago found that a nutritious diet begun in a person's forties may foster healthy aging and independent living decades later.

People who adhered to healthy dietary patterns in midlife especially those rich in fruits, vegetables, whole grains, and healthy fats were significantly more likely to achieve healthy aging, says an author of the study,Anne-Julie Tessier, PhD, a postdoctoral fellow at the Harvard T.H. Chan School of Public Health. We were surprised at the strength of this association even after considering several other factors, like physical activity, that are also known to impact health.

Dr. Tessier and her colleagues analyzed data going back to 1986 on more than 106,000 women. Subjects at the start of the review were at least 39 years old and free of any chronic diseases.

The researchers observed that the women who followed a healthy diet from their forties onward were 43 to 84 percent more likely to be well-functioning physically and mentally at age 70 than those who did not.

Healthy aging was defined as surviving to age 70 or beyond while maintaining good self-reported cognitive function, physical function, mental health, and absence of chronic disease until the study's completion, in 2016. Only about 1 in 10 women (9.2 percent) reached this benchmark.

Reporting 1 or fewer depressive symptoms out of 15 such as not feeling energetic or often feeling bored was the metric for good mental health, while one or fewer physical limitations, such as not being able to climb one flight of stairs or walk one block, was considered good physical function.

Every four years over the course of the study, participants completed questionnaires providing information about their eating habits. At the end of the study, in 2016, higher intakes of fruits, vegetables, whole grains, unsaturated fats, nuts, legumes, and low-fat dairy were positively associated with greater odds of healthy aging; and higher intakes of trans fat, sodium, total meats, and red and processed meats were inversely associated.

Dietary choices made in midlife have a lasting impact on health and well-being in older age, says Dr. Assar, who was not involved in the study. A nutritious diet can help prevent chronic diseases such as heart disease, diabetes, and cognitive decline, contributing to healthier aging. Following a healthy diet can also lead to improved energy levels, better physical function, and enhanced mental clarity in later life.

Although this study focuses on positive health effects gained over decades, Assar stresses that its never too late to get a boost from better nutrition.

While early adoption of healthy eating habits is ideal, making positive dietary changes at any age can still provide significant health benefits, she says.

These benefits include improvements to energy level, mood, increased longevity, increased quality of life, and reduced inflammation.

Assar adds that a healthier diet may even help seniors potentially reverse certain chronic conditions, such as hypertension, type 2 diabetes, and high cholesterol, regardless of how old they are when they revamp their eating habits.

Tessier and her team looked at eight different nutritious eating programs. The one that came out on top was the Alternative Healthy Eating Index, developed at Harvard.Researchers found that this eating pattern had the strongest correlation with healthy aging. People who adhered to this diet most closely were 84 percent more likely to achieve healthy aging than those who were least able to stick to this eating pattern.

The researchers also found strong correlations for the following diets:

The researchers found the association between the planetary health diet and healthy aging to be of particular interest.

This diet, which minimizes animal products and emphasizes fruits, vegetables, whole grains, and healthy fats, emerged as one of the leading dietary patterns associated with healthy aging, says Tessier. This is particularly interesting because it suggests that we can eat a diet that benefits both human health and environmental sustainability.

The researchers pointed out that they did not not look at differences between how long people followed healthy diets and how well they aged. They also did not look at the likelihood of chronic disease or death in relation to sticking to a particular diet.

Given the studys focus on dietary patterns in middle age, Tessier says that future research could focus on the potential impacts of switching to a healthier dietary pattern even later in life.

See original here:
Eating Well in Middle Age May Help Keep You Strong in Old Age - Everyday Health

NEW YORK, June 30 (UPI) -- A diet that limits ultra-processed foods isn't automatically healthy, and the types of foods people eat may matter more than the level of processing used to make them. a new study suggests.

The findings were presented Sunday at the American Society for Nutrition's annual meeting in Chicago.

Researchers compared two menus that reflect a typical Western diet -- one that emphasizes minimally processed foods and the other that focuses on the ultra-processed variety, according to the NOVA Food Classification System.

This system categorizes foods into one of four groups based on processing-related criteria. It was designed by Center for Epidemiological Studies in Health and Nutrition in the School of Public Health at the University of Sao Paulo, Brazil.

The less-processed menu was more than double in price and reached its expiration date more than three times more quickly without providing any additional nutritional value.

This outcome demonstrated that "both ultra-processed and less processed foods can have a low healthy eating score," Allen Levine, a professor emeritus in the Department of Food Science and Nutrition at the University of Minnesota in St. Paul, told UPI via email.

Levine classified the various foods in the NOVA system for the study.

"Also, ultra-processed foods with a healthy eating score similar to the less-processed foods have a longer shelf life and are less costly," Levine said.

Based on these findings, it's possible to consume a low-quality diet even when selecting mostly minimally processed foods, the researchers noted.

"The results of this study indicate that building a nutritious diet involves more than a consideration of food processing as defined by NOVA," the study's principal investigator, Julie Hess, said in a news release.

"The concepts of 'ultra-processed' foods and 'less-processed' foods need to be better characterized by the nutrition research community," said Hess, a research nutritionist at the U.S. Department of Agriculture/Agriculture Research Service Grand Forks Human Nutrition Research Center.

Last year, the team published a study showing that one could assemble a high-quality menu that aligns with dietary guidelines while deriving most of its calories from foods classified as ultra-processed.

For the new study, the researchers posed the opposite question: Can you build a low-quality menu that obtain most of its calories from "simple" foods?

To answer that question, they constructed a less-processed menu, which sourced 20% of calories from ultra-processed foods, and a more-processed menu, which derived 67% of calories from ultra-processed foods. The NOVA system determined the level of processing involved in each menu.

Researchers calculated the menus to have a Healthy Eating Index score of about 43 to 44 out of 100, a relatively low number that reflects poor adherence to the Dietary Guidelines for Americans.

They estimated that the less-processed menu would cost $34.87 daily per person, compared with $13.53 per day for the more-processed menu. They also calculated that the median time to expiration of the less-processed menu items was 35 days compared to 120 days for the more-processed menu items.

The study casts a spotlight on the disconnects between food processing and nutritional value, the researchers said. Some nutrient-dense packaged foods can be classified as ultra-processed -- for instance, unsweetened applesauce, ultrafiltered milk, liquid egg whites, and some brands of raisins and canned tomatoes.

"When it comes to consuming an affordable healthy diet, both nutrition quality and price can be packaged together," said registered dietitian Joan Salge Blake, a clinical professor and director and nutrition programs at Boston University. She was not involved in the study.

Blake recommends using the grocery store circular or app to find healthy foods -- whether fresh, frozen, canned or packaged -- that are on sale and plan your weekly meals around these items.

"Use the Nutrition Facts Panel on the label as a guide to help you decipher the nutritional quality of the foods that you choose rather than being frightened by their level of processing," she said.

However, ultra-processed foods can contribute significantly to obesity and related chronic diseases if they contain high added sugars, unhealthy fats and artificial additives and have low nutritional value, said Dr. Zhaoping Li, a professor of medicine and director of the Center for Human Nutrition at the David Geffen School of Medicine at the University of California-Los Angeles.

"Ultra-processed foods were initially developed to provide convenient and affordable sources of calories aimed at preventing malnutrition," Li said, adding that they have become increasingly popular because they often appeal to consumers' taste preferences with ready-to-eat or ready-to-prepare formats.

She advises replacing ultra-processed foods with various fresh and nutrient-dense foods whenever possible.

A diet composed of whole grains, lean proteins, healthy fats, fruits and vegetables "ensures the body receives the necessary vitamins, minerals and other beneficial compounds," Li said.

"Prioritizing dietary quality can help prevent chronic diseases, improve energy levels and support overall well-being," she added.

The study sends the overall message that there's more to the health value of food than the level of processing it goes through to reach consumers, said Liz Weinandy, a registered dietitian and instructor of practice at The Ohio State University Wexner Medical Center in Columbus.

However, "I don't think anyone will disagree that sugary beverages, candy and snack chips are low in nutritional value and should not be consumed regularly," Weinandy said. "We don't want to put lipstick on a pig."

More here:
Diet that limits ultra-processed foods isnt automatically healthy, study shows - UPI News

The Mediterranean diet has been shown to help cancer survivors live longer and maintain their heart health, according to a new study. Researchers from the Joint Research Platform Umberto Veronesi Foundation in Italy found that cancer patients who followed the diet had a reduced risk of heart-related death. The study used data from 800 Italian adult cancer patients over a span of 13 years. Patients had a 32% lower overall risk of premature death and a 60% lower risk of heart-related death. The Mediterranean diet includes foods such as fresh fruit, vegetables, whole grains, seeds, nuts, legumes, olive oil, dairy, and lean proteins. Fish and seafood are recommended to be eaten twice a week. Dairy and lean meat should be eaten every day in small portions. Red meat and processed foods should be eaten minimally on the diet and sugary beverages should be cut out completely.

Originally posted here:
Mediterranean Diet Linked To Cancer Survivors Living Younger - Kilgore News Herald

A healthy diet in midlife could increase your chance of achieving an improved quality of life in later years, a Harvard study has found.

The research, unveiled on Tuesday at Nutrition 2024 event in Chicago, held by the American Society for Nutrition, reveals the close relationship between midlife diet and healthy ageing.

The study found that fewer than one in 10 people were able to live free of disease and maintain good physical, cognitive and mental health to age 70 and beyond.

The research, based on data from more than 100,000 people spanning 30 years, revealed that people who followed a healthy diet from their 40s onwards were 43 per cent to 84 per cent more likely to be well-functioning physically and mentally at age 70 compared with those who did not.

Anne-Julie Tessier, postdoctoral fellow at Harvard TH Chan School of Public Health in Boston, who conducted the study, said a diet high in fruit and vegetables can improve the way a person ages.

People who adhered to healthy dietary patterns in midlife, especially those rich in fruit, vegetables, wholegrains and healthy fats, were significantly more likely to achieve healthy ageing, she said.

This suggests that what you eat in midlife can play a big role in how well you age.

The researchers found that higher intakes of fruit, vegetables, wholegrains, unsaturated fats, nuts, legumes and low-fat dairy products were associated with greater odds of healthy ageing, while higher intakes of trans fat, sodium and meat were linked to lower odds.

Previous studies have shown that a healthy diet can help to ward off chronic diseases, however, the latest research focuses on the absence of disease at 70 and the ability to live independently and enjoy a good quality of life.

Traditionally, research and derived dietary guidelines have focused on preventing chronic diseases like heart disease, Ms Tessier said.

Our study provides evidence for dietary recommendations to consider not only disease prevention but also promoting overall healthy ageing as a long-term goal.

Researchers analysed data from more than 106,000 people going back to 1986.

Participants were at least 39 years old and free of chronic diseases at the start of the study and provided information about their diet via questionnaires every four years.

As of 2016, nearly half of the study participants had died and only 9.2 per cent survived to age 70 or older while maintaining freedom from chronic disease and experiencing good physical, cognitive and mental health.

The researchers compared rates of healthy ageing among people in the highest versus lowest adherence to each of eight healthy dietary patterns that have been defined by previous scientific studies, including a Mediterranean and a plant-based diet.

1. Data from Total Shape has ranked the most searched-for celebrity for diet inspiration, with US model Bella Hadid coming out on top. AFP

A finding that stood out was the association between the 'planetary health diet' and healthy ageing, Ms Tessier said.

This diet is based on the EAT Lancet Commissions report which emphasises fruit, vegetables, wholegrains, plant proteins and healthy fats from sustainable sources.

"The fact that it emerged as one of the leading dietary patterns associated with healthy ageing is particularly interesting because it supports that we can eat a diet that may benefit both our health and the planet.

The ties between diet and healthy ageing remained strong even when the researchers accounted for physical activity and other factors that are known to affect health.

Given the studys focus on dietary patterns in middle age, Ms Tessier believes future research could help to elucidate the potential impact of switching to a healthier dietary pattern later in life.

Updated: July 02, 2024, 3:03 PM

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Healthy diet at 40 could influence quality of life at 70 - The National

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Original post:
Towards nutrition with precision: unlocking biomarkers as dietary assessment tools - Nature.com

While many people are debating what Donald Trump and President Joe Biden bring to the table for the United States, there's one person who's going deeper to learn more about each of them.

Blogger and TikTok content creator Bennett Rae is sharing another view for voters to ponder - the foods that occupy both Biden's and Trump's diets. And while it may not shock you, it's an interesting and less serious view of the two.

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Rae, known for his TikTok videos sharing politician's food choices and recipes, recently shared a view of what Trump eats in a day. And not only did he share what he eats in a day, but he also adopted that diet for an entire day for the sake of his art.

"I'm eating like the president for an entire day, and today, it's Donald Trump. Trump prefers to skip breakfast when he can, and he's not a coffee or tea drinker. Diet Coke is his drink of choice," he said as he cracked open a can of Diet Coke. "He had a Diet Coke button installed in the White House, which sometimes supplied him 12 cans per day."

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Rae "clocked in at seven mini-cans" the day he adopted Trump's diet. He then shared that for snacks, Trump prefers Doritos or Lay's chips, and it always needs to be a fresh bag because he's a "germaphobe."

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After some more Diet Coke, Rae moved on to lunch.

"Lunch is Trump's famous well-done steak with ketchup, cooked until it curls off the plate, just as a White House chef said he liked it," he said. "Plus a classic old-school side salad with Roquefort dressing. Though, sometimes Trump skips lunch too in favor of a massive dinner."

Rae revealed that Trump "prefers fast food joints" because of his germaphobia and the liability associated with those restaurants.

"The bigger the corporation, the less likely it is that they can serve a tainted hamburger and get away with it in his eyes," Rae continued. "His go-to meal from McDonald's, two Big Macs, two filet-o-fish sandwiches, and a small chocolate shake."

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Rae said he "definitely hit my sodium goals for the day," and then shared how he physically felt after a full day of eating like Trump.

"My taste buds are pretty happy. My stomach was a little upset a few times. I'm pretty scared about tomorrow morning," he shared. "I kinda can't tell whether I feel like playing tackle football or fighting a cop or just kinda like lying down in darkness. And I can't do Diet Coke for like a year."

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In another recently shared TikTok video, Rae spent an entire day eating all the things Biden eats in a day.

"I'm eating like the president for an entire day, and today it's Joe Biden. For breakfast, Biden keeps it simple with a bowl of Special K," he said. "His go-to drink is orange Gatorade."

He said that Biden snacks on protein bars and Fig Newtons during the day and for lunch, he has a peanut butter and jelly sandwich.

"Dinner is angel hair pasta, which is the most unlikable of pastas cause it's basically just edible dental floss," he continued. "Biden loves it so much he actually contractually required it to be served at certain stops on the 2020 campaign trail."

He then added that for his end-of-the-day snack, Biden enjoys vanilla chocolate chip ice cream from Haagen Dazs.

After eating like Biden for an entire day, how was Rae feeling?

"Like a bored 8-year-old," he said with a somber tone.

Many viewers of his video had something to say about his interesting experience. Some argued that angel hair pasta is the best pasta and others talked about the affordability of Biden's daily diet.

One viewer pointed out what was missing by saying, "Needs protein." Rae responded, "The man loves carbs. Protein is coming big time with the next in this series."

Another viewer said, "How dare you slander angel hair pasta like that." One other added, "Angel hair pasta is the elite pasta."

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In a video shared a few months ago, Rae talks a little about what he's doing on TikTok.

"Did you know there are thousands of recipes from politicians out there in the world? Whether it's the stuff that they ate and enjoyed or those things that they actually invented," he said. "I've collected almost all of them. And that's what I do on here. I recreate these recipes. I taste them."

He then shared that a lot of the recipes he tries are "disgusting."

One viewer asked if he could possibly share a "good" recipe. Others shared that maybe the bad food choices are the reasons many politicians made some bad decisions.

Read more:
TikToker Bennett Rae Dishes On Trump's And Biden's Daily Diets! - The Blast

Heres some food for thought: How you eat is linked to better brain function. New research finds that people who eat healthily throughout their lives are mentally sharper than their peers, starting at age 4 through their 60s. Of the studys subjects, those with the poorest diets remained consistently in the lowest ranks for cognitive function.

The findings

Researchers followed 3,000 people in the United Kingdom for over 70 years. Participants submitted food diaries and took cognitive tests several times over the course of the study. Scientists then compared their dining habits to the United States Department of Agriculture Healthy Eating Index.

Studies like this arent necessarily designed to prove that eating well causes cognitive function to be better, but the link was clear. Forty-eight percent of those who ate high-quality diets rich in fruits and vegetables and low in ultra-processed foods and red meat and whose nutrition tended to improve over time were on the highest cognitive trajectory. That means their mental clarity was better than most of their peers, and stayed that way or improved over time. Conversely, 47% of those with the lowest quality diets were on the lowest cognitive trajectory, seeing mental sharpness decline over time, compared to their peers.

Its never too late to eat healthy

There are two key takeaways, Kelly Cara, lead author of the study and a PhD candidate in the Tufts Friedman School of Nutrition Science and Policy program, tells Yahoo Life.

Eating healthily in adolescence seemed to set people on a course for a life of high cognitive function.

Youre not doomed if you dont have a high-quality diet from childhood, she says. Peoples eating patterns before age 50 showed up as a risk factor for how mentally sharp they would stay with age. That suggests that middle age is a good window of opportunity to make some positive dietary changes, says Cara. This is likely due to neuroplasticity, says Dr. Uma Naidoo, director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital. If we try to tweak our current less-healthy diets toward eating more brain healthy foods that support cognitive health, reduce neuroinflammation and help neurotrophic factors, [then] we are very likely to fend off cognitive decline by lowering neuroinflammation in the brain.

Brain food diet

Caras study didnt look at specific foods, but the results offer insights into the dos and donts for eating with your mind in mind. People whose eating habits scored highly on the Healthy Eating Index tended to have consistently better cognitive function. For this reason, Cara suggests using the recommendations laid out in the U.S. Dietary Guidelines and MyPlate.gov, a free educational tool designed to help you learn to eat a well-balanced diet that includes plenty of fruits, vegetables, whole grains and lean or plant-based proteins.

When making changes, Cara advises adding healthy foods rather than taking what we think of as unhealthy foods away, she says. For example, rather than no longer eating your favorite breakfast foods, you could add a serving of blueberries which are packed with antioxidants, making them especially good for maintaining brain health to your morning plate. Naidoo advises upping your intake of similarly antioxidant-rich snacks, as well as other brain healthy foods that are high in omega-3 fatty acids and other nutrients that help to reduce inflammation and promote good cerebral blood flow, including:

Green tea

Leafy greens such as spinach, kale, and broccoli.

Wild-caught fatty fish, including salmon, sardines and anchovies

Strawberries, blackberries and blueberries

Olive oil

Avocado

Nuts and seeds

Eggs

Dark chocolate

Spices like turmeric that contain curcumin, which has anti-inflammatory and antioxidant benefits for the brain

However, there are some specific types of food that both Cara and Naidoo say you should limit your consumption of to keep them from wreaking inflammatory havoc on your brain, including:

Refined carbohydrates from foods like packaged bread and pastries

Trans fats from processed items such as margarine and fast food

Ultra-processed foods including store-bought chips and cookies

Artificial sweeteners

Alcohol

Fried foods

High sodium foods

See the original post here:
For better brain function, have a healthy diet starting young. But don't worry, it's never too late to start. - Yahoo Life

If youre a woman who grew up in the 80s or 90s, theres a pretty big chance that youve spent at least some of your life dieting including your teenaged years. There was so much social pressure, so much fat-shaming, and so much bad information that led many of us to try trendy, unhealthy, and even disordered ways to lose pounds or look a certain way. Today, we have a better idea of whats healthy and whats not and we better know that diet culture sucks. But that doesnt mean that our girls feel any less pressure to lose weight. Or any less trouble loving their body.

So, what happens when your teenaged daughter wants to diet, but youve been there and done that and know how harmful it is? Do you let her do her thing and find out herself, or do you put your foot down? One mom is in the thick of it with her 15-year-old girl. And she went to Reddit for help: Is she an a**hole for telling her daughter that dieting is off-limits?

I (44F) have a (15F) daughter named Marie, she begins. Marie has lately been complaining about her weight and has asked me if she can go on a low calorie diet. I told her that I dont think its healthy for a girl her age to diet, and that shes beautiful the way she is. Shes been pouting ever since and has made comments like Youre just trying to keep me fat like you! and has left me wondering if Im the a**hole

The poster goes on to explain that she keeps a house of whole and wholesome food, though dinner sometimes cater to the less refined tastebuds of Maries two younger siblings.

We have healthy options available in the house, lots of fruits and vegetables are available, she says. However, I will admit these arent always the main part of a meal. She has two younger siblings who are notoriously picky eaters and have some sensory issues, so we cook what theyll eat. But we always have fruits and vegetables available as a side, and we cook at home. Marie is angry with me because Im not allowing her to go low carb and low calorie, and my husband is telling me that I should allow her to do what she wants.

The poster adds that her daughter is a pretty normal height and weight 54 and 150 pounds and that shes taken her kid to the doctor, who says shes normal and healthy. She also plays multiple sports and is physically active. She wants to eat less than 1,200 calories per day to lose weight.

Down in the comments, commenters generally declared that one was being a jerk in this scenario.

She sounds like she has a healthy weight, and she is playing sports, one person wrote. 1200 calories are WAY too little for a teenager still growing. Going to school and doing sports means she needs a lot of fuel, she is clearly on the verge of body dysmorphophobia take her to a therapist and maybe a nutritionist? But if she is already in the clutches of a budging eating disorder she might not listen to them.

Several people who had struggled with eating disorders as a teen spoke up. They warned that her daughter might need professional help, too. And that ignoring the issue and just telling her not to diet might not be a great solution.

I have a daughter that developed anorexia nervosa , spent a month in the hospital, and two months in a residential facility. This is how it starts, one person wrote. Wanting to eat healthier or trying to lose weight. NTA and your instincts are good. Find a registered dietitian and a good therapist.

For me it started with I want to be healthier aka my life is so stressful so I will calculate all the calories, vitamins, and minerals that enters my body so that I can be in contro-healthy, another woman wrote. I am lucky I noticed what it was doing to my mental health and stopped, but its so freaking easy to just continue under the argument of its for health. Especially when people are giving you compliments for being good and losing weight.

I have an ED and this lady is a bit delusional thinking that she can just say but you're so beaaautiful! and magically make the thoughts go away, another said. She doesn't like her body, denying this reality will just make her more secretive and resentful of her mother.

The final takeaway? Dealing with teens and body image is so, so hard. And it can be extremely difficult to know what to do when diet culture gets to your kid. Getting help from medical professionals and therapists can help it can be impossible to shield your kids from all of the messages they get from the world about what theyre supposed to look like.

More here:
A Mom Wants To Know If She Should Allow Her Teen Daughter To Diet - Scary Mommy

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