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There's no shortage of anti-Candida, Candida cleanse or anti-yeast diet listings and information online offering ways to prevent or treat yeast infections. Many of those same diets also claim to relieve a wide range of symptoms related to gut health.

Candida is a type of yeast that typically lives inside the body in places like the mouth, throat, gut and genitals. There are hundreds of species of Candida yeasts. The most common is Candida albicans.

Their presence is normal and isn't a problem alone. The Centers for Disease Control and Prevention notes that about 20% of women normally have Candida in the vagina without having any symptoms. But when Candida grows out of control, it can cause infections. The most common type of yeast infection are vaginal yeast infections. It's estimated that 3 in 4 women have at least one yeast infection in their lifetime.

[Read: Top Pharmacist-Recommended Women's Health Medicines.]

Because yeast infections are so common, numerous anti-Candida diets have bloomed in response. The most popular is the Candida diet, which subscribes to the notion that sugar feeds so-called Candida overgrowth, usually in the gut, leading to a range of problems that extend beyond one's intestines. These problems -- which are described as "symptoms of Candida" -- range from yeast infections to digestive issues, sinus infections, food allergies, mild depression and joint pain.

Lisa Richards, a certified nutrition coach and creator of the Candida diet, is a proponent of the belief that Candida in the gut can cause such wide ranging symptoms.

In describing the diet online, she states: "By improving your gut health and restoring the balance of the bacteria and yeast that live inside your body, you can get relief from Candida symptoms like bloating, indigestion, yeast infections, fatigue, nausea, diarrhea and gas."

Richards further wrote in an email: "The Candida diet is a low-sugar, anti-inflammatory diet designed to reduce the colonization of Candida in the gut and lower the incidence of yeast infections and other symptoms." It's also a gluten-free diet.

Story continues

[Read: Your Anti-Inflammatory Diet Is Probably Just the Opposite.]

The diet includes:

-- Non-starchy vegetables, such as zucchini and broccoli.

-- Some low-sugar fruits like berries (while avoiding fruits like bananas, grapes and mangoes).

-- Gluten-free grains like quinoa (avoiding wheat, barley, rye and spelt).

-- Lean proteins. Eggs and the white meat of chicken and turkey are preferred choices, though some red meat, like well-cooked beef, is allowed.

-- Only some dairy products like ghee and butter fit in the diet; no cheese or milk.

-- Fermented foods, which contain probiotics -- like yogurt (that doesn't have a lot of sugar) and kefir -- are two other sources of dairy that get the green light.

In addition, followers of the diet are encouraged to avoid alcohol and minimize caffeine consumption.

Despite healthy elements of the Candida diet like reducing sugar intake, some independent experts question the diet's claim that it can reduce yeast infections. They also question the wide range of symptoms attributed to Candida overgrowth. What's more, clinicians and dietitians worry that its restrictive nature could be worse for gut health, compared with eating a wider variety of foods, and may therefore undermine one's overall health.

The most recent gut microbiome research links diverse, plant-based diets to diverse gut microbiota that are associated with robust gut health and metabolic and cardiovascular health. In parallel, research that shows diets that restrict categories of plant-based foods, including grains, legumes and certain fruits and vegetables, seem to have an adverse effect on the health of the gut microbiome by essentially 'starving' the good bacteria.

It's also not clear whether dietary changes of any kind can prevent or treat yeast infections in most women. "In women who are diabetic, where the glucose is out of control, it does increase their risk of having yeast infections, and there dietary changes may make a difference," says Dr. Paul Nyirjesy, a gynecology specialist with the Vulvovaginal Health Center at Thomas Jefferson University in Philadelphia. Nyirjesy has been a consultant on the CDC's guidelines on sexually transmitted diseases treatment since 2005 and wrote the American College of Obstetricians and Gynecologists' most recent guidelines on vaginitis.

While dietary changes may help with the management of diabetes, Nyirjesy says that doesn't translate to individuals whose blood sugar is in a normal, healthy range. "For most women with yeast infections (who don't have diabetes) there's no evidence that dietary changes make a bit of a difference," he says.

[See: Foods That Cause Bloating.]

In the 1980s, a study of 100 women found that cutting down on artificial and real sugar led to a decrease in the incidence and severity of yeast infections. However, Njirjesy questions the study's methods and results. In addition, he notes that there's been a lack of supportive research in the decades since, which he sees as undercutting those findings.

For her part, Richards contends that reducing sugar intake can also help control candida growth in the gut. "There is evidence that Candida colonization in the gut forms a 'reservoir' that allows patients to be repeatedly re-infected with vaginal yeast infections," she says, citing 2001 research published in the journal Clinical Infectious Diseases.

However, according to gut microbiome researchers, there are no established "normal" reference ranges for Candida in the gut, so the idea of overgrowth is a subjective one.

Heidi Silver, a registered dietitian nutritionist and a research associate professor of medicine at Vanderbilt University Medical Center in Nashville, also describes a lack of research that directly tests or supports the Candida diet, despite decades of people following it. While there's much emerging data on the wide-ranging importance of gut health, experts like Silver say there's a dearth of studies to support that an anti-Candida diet specifically is what's needed to bolster gut health, reduce yeast infections or address a range of other symptoms.

"This was a very popular fad diet as far back as 35 years ago. So it's been around for quite a while," Silver says. "It's not a new concept." But despite all the time that's passed, "there really isn't a scientific evidence base to make any conclusions about the anti-Candida diet."

Silver adds, "Truthfully if you really want to improve your gut health, you really wouldn't want to restrict the variety of nutrients in your diet, and the variety of nutrients comes from eating a variety of foods."

While clinicians like Dr. Edwin McDonald concede that cutting back on certain foods may reduce bloating or help address gastrointestinal upset, they're quick to point out that doesn't mean wholesale dietary changes are in order. "Within GI, the gastrointestinal literature, I have not seen any official studies that have demonstrated the benefit of this anti-Candida diet," says McDonald, a gastroenterologist and assistant professor of medicine at the University of Chicago. McDonald is also the associate director of adult clinical nutrition at UChicago Medicine and a trained chef.

One primary issue, he points out, is that there's not even a test, at present, to determine if a patient has candida overgrowth in the gut. "I don't want to say that there's nothing to this. I'm just going to say that so far it is not well understood," McDonald says. And yet, he adds, "On the internet, if you just Google Candida overgrowth, you would think that this is a pandemic."

McDonald says he's had plenty of patients come in who've searched online for answers to GI symptoms who are convinced it's due to Candida overgrowth. For those patients, "I definitely have diagnosed them with lactose intolerance, with small intestinal bacterial overgrowth, with sucrose intolerance or fructose intolerance," he says. "But these are all conditions that we have diagnostic studies to help suggest that these are possibilities that may be the underlying reason why people are having symptoms. And we also have treatment for that." Small intestinal bacterial overgrowth, also known as SIBO, is a condition with symptoms that include bloating and GI distress.

He and other clinicians worry, practically speaking, that a fixation on Candida may miss the actual cause of symptoms like bloating, such as an intolerance to lactose (the sugar in dairy) or otherwise obscure any number of underlying conditions, from irritable bowel syndrome to cancer. "The causes of bloating can be wide-ranging, but include ovarian cancer," Nyirjesy adds.

Experts roundly emphasize that before making any major dietary changes in an attempt to deal with problems such as a potential yeast infection, persistent bloating or diarrhea or any other concerning symptoms, it's important to seek medical attention to ensure a proper diagnosis.

For women who have vaginal yeast infections, antifungal medications are still the mainstay of treatment. Probiotics are also often recommended -- both oral and vaginal. While some clinicians say those may help, especially in combination with medication, Nyirjesy contends there isn't sufficient evidence to support using probiotics for treating yeast infection.

Generally speaking, experts say including fermented foods like yogurt in one's diet could bolster gut health. But above all, dietitians generally stress eating a wide range of nutritious foods -- fruits and vegetables and healthy sources of fiber, where most Americans fall short -- is key to proper gut health and better overall health.

Cutting down on excess sugar and processed foods is also advised. While research is still ongoing to better understand how diet impacts gut health, what's clear is that we thrive when we host a diverse and plentiful collection of microorganisms in our gut. The trillions of bugs in our gut are collectively known as our gut microbiome.

By contrast, McDonald says he sees a lot of patients who, after going on a restrictive diet, suffer from malnutrition. "When you restrict foods, you're restricting nutrients," Silver adds. "I can't know if I'm not working with you directly, have you now increased your intake of other foods that provide those nutrients?"

Similarly, dietitians generally recommend that if people suspect they have a gluten intolerance -- where consuming the protein found in grains like wheat and barley could do damage to the body -- they should undergo an evaluation before making sweeping dietary changes. This should be done to hone in on whether issues such as celiac disease or a non-celiac gluten sensitivity is to blame, although it can take time to make that determination.

"It is usually very difficult to identify food intolerances," Richards contends. "The Candida diet eliminates many foods that can cause gut inflammation, like added sugars, additives in processed foods and gluten." She adds that "most people start the Candida diet because they suffer from repeated yeast infections or they suspect that antibiotics or a poor diet may have disrupted their gut flora."

Besides asserting that the diet is good for one's gut -- and the microorganisms in it -- Richards also pushes back against the concern that it's unnecessarily restrictive. "The Candida diet is a healthy diet that, if followed correctly, should not result in any nutritional deficiencies," she says.

But even for patients who may see some symptom relief after going on the diet, clinicians like McDonald and Nyirjesy reiterate that it's important that symptoms are evaluated to ensure a proper diagnosis and treatment. That way, the therapy -- including dietary changes, if recommended -- can be targeted accordingly. That means not relying solely on self-diagnosis or self-treatment for yeast infection or other symptoms -- and getting a second opinion if necessary.

Nyirjesy says many patients get desperate because they have these ongoing symptoms that keep coming back. "And the reason that they're not getting better," he says, "is they're not being diagnosed properly, either on their own or sometimes by their provider."

Read more here:
Candida Cleanse Diet: Does This Work -- and Is It Safe? - Yahoo News

Does the DASH diet have hidden health effects?

Researchers from Beth Israel Deaconess Medical Center examined three cardiovascular indicators to determine if and how diet directly impacts cardiac health. They analyzed blood samples from clinical-trial participants who stuck to strict dietary regimens and found that the DASH diet, already shown to lower blood pressure, also reduces inflammation.

The conclusion, published in the latest edition of the Journal of the American College of Cardiology, also found that the DASH diet whether or not its adhered to in conjunction with a low-sodium diet reduces heart injury and strain. The researchers analyzed stored specimens from 412 participants conducted at four medical centers in the U.S. between 1997 and 1999.

The DASH diet, short for Dietary Approaches to Stop Hypertension, recommends fruits, vegetables, nuts, whole grains, poultry, fish and low-fat dairy products, while restricting salt, red meat, sweets and sugar-sweetened beverages.

Among trial participants on the DASH diet, biomarkers linked to cardiac damage and inflammation fell by 18% and 13%, respectively. Participants combining the DASH diet with reduced-sodium behavior had the most pronounced reductions in both cardiac injury and stress 20% and 23%, respectively although inflammation was not significantly impacted.

Our study represents some of the strongest evidence that diet directly impacts cardiac damage.

Our study represents some of the strongest evidence that diet directly impacts cardiac damage, and our findings show that dietary interventions can improve cardiovascular risk factors in a relatively short time period, said Stephen Juraschek, an assistant professor of medicine at Beth Israel Deaconess Medical Center and Harvard Medical School.

The data reinforce the importance of a lifestyle that includes a reduced-sodium, DASH diet rich in fruits, vegetables and whole grains to minimize cardiac damage over time, said Juraschek, a co-author on the study.

U.S. News and World Report named the DASH diet the No. 2 diet for 2021 in a tie with the Flexitarian diet, with the Mediterranean diet taking first place.

The Mediterranean diet focuses on olive oil rich in healthy omega-3 fatty acids, fruits and vegetables, whole grains and lean protein like fish and chicken, with the occasional piece of red meat. It also emphasizes beans, nuts, legumes, and flavorful herbs and spices, as well as cheese, yogurt and a glass of red wine in moderation.

Unlike the Mediterranean diet, the DASH diet emphasizes fruits, vegetables, low-fat dairy products and nuts while limiting saturated fats, total fat, cholesterol, red meat, sweets and sugar-containing beverages, Juraschek and his co-authors said. It was developed in the 1990s with the specific goal of lowering blood pressure, and has been shown to help lower the chances of stroke and diabetes.

Blood pressure is one of the best predictors of cardiovascular health, and cardiovascular disease is the No. 1 killer of people in the U.S. Previous research also suggested that a lack of sleep may offer one possible explanation for why sleep problems have been shown to increase the risk of heart attack, stroke and even death from cardiovascular disease.

Read more here:
A new study links this popular diet with lower blood pressure and reduced cardiac injury and strain - MarketWatch

Most people have thought about what they would do in the event of a zombie apocalypse. You know where youd hide, what youd weaponize, and the destination you'd attempt to reach. But few of us have ever thought about the scenario from the perspective of the zombies. Leaving aside the grossness and tragedy of their head-chomping lifestyle, is a brain-heavy diet providing them with everything they need, nutrition-wise?

Thanks to pop culture, many people associate brains-as-food with zombies, or with movies like Indiana Jones and the Temple of Doom, which presents a monkey brain as the grossest thing imaginable. But brains used to be on the menu for the non-undead a lot more than they are today.

Most cultures have some version of brain dishes, from tacos de sesos to brainneggs to Ohio River Valley fried brain sandwiches. The beloved cookbook The Joy Of Cooking used to feature baked brains, boiled brains, and sauteed brains (not monkey ones, admittedly, or served chilled as a dessert straight out of a disembodied monkey head).

While you can still find brains for dinner here and there, featured as upmarket offal in "nose-to-tail" restaurants or showing up as less-upmarket fare canned in milk, its a vastly less popular food than it once was. In part this comes down topeople having more choice and not everyone necessarily wanting to chow down on a chunk of goop that once housed a cows thoughts, but there are health reasons as well.

The emergence of variant Creutzfeldt-Jakob disease (vCJD) in the 1990s didn't do the brains-as-food industry any good. Like "mad cow" disease (a.k.a. bovine spongiform encephalopathy, or BSE), vCJD is aprion disease, which is caused by transmissible proteins in the brain misfolding and causing other proteins near them to follow suit. Today, there are much stricter laws surrounding the storage and distribution of brains for consumption than there used to be.

Prion diseases are both very rare and very seriousthere are only about 300 cases per year in the U.S.but they lead to neurodegeneration and death. The Fore people of Papua New Guinea, for example, havea tradition involving cooking and eating the brain of a deceased loved one as a way of freeing their spirit. However, in the 1950s, this led to an outbreak of the fatal prion disease kuru, a neurodegenerative disorder characterized by tremors and uncontrollable laughing fits that ends in death.

While a lot of infectious or potentially infectious material can be destroyed by thorough cooking, prions cannot. The only way the Fore got the disease under control was to give up cannibalism.

Would zombies be willing to give up eating brains? Its hard to say. The idea of the walking dead feasting on gray matter is a newer trope than many people realize. George A. Romeros zombie films, which cemented most of the traits of zombies as we know themshambling, mindless, groaning killing machines with fleshy bits falling off themfeature them eating human flesh in general, with no specific parts preferred. It wasnt until 1985s unrelated Return Of The Living Dead that the concept of zombies snacking on brains was codified, with one zombie specifically explaining that eating brains "takes away the pain of being dead."

There's another issue with brains: They're high in fat. This largely comes down to myelin, the coating on axonsthose fibers that connect different parts of the brainwhich functions in a way not dissimilar to the plastic insulation on a wire. Brains are also very high in cholesterol; Fitbit claims that 1 pound of lambs brain contains 20 times your daily recommended cholesterol intake.

Those numbers go way up for a human brain. "An adult human brain weighs about 3 pounds. It would also be somewhat fatty," Monroe Turner, Ph.D., a computational neuroscientist at the University of Texas at Dallass Center for BrainHealth, tells Mental Floss. "The regions of the brain have different characteristics: gray matter is high in protein, for instance. In white matter, the fiber tracks that connect the brain cells are fatty, and since there are more neurons to connect in human brains than in animal brains, it would be a fattier meal than an animal brain. And cerebro-spinal fluid (CSF) might be salty."

But brains do contain quite a lot of vitamins and nutrients. Theres vitamin C in there, plus B12, iron, and niacin. "While eating a human brain wouldnt help your own brain, it might contribute to a balanced diet," Turner says. "To actually help your brain, you should exercise it by applying cognitive strategies to your daily life."

A brain is an incredible thing. You can see why zombies dig em so much.

Which brings us back to the question of the nutritional value of eating brains. The bottom line is, it's not really possible for a zombie to maintain a healthy lifestylewell, as healthy a lifestyle as an undead human can haveby munching mostly on human brains. The high cholesterol will do them no favors long-term, and dehydration will likely be an issue given the salt content of cerebrospinal fluid and blood.All of which really gives you something to think about while they're tearing you apart.

See original here:
Could a Zombie Survive On a Diet of Human Brains? - Mental Floss

My name is Breanna Potter (@thatonehealthyteacher), and I'm 26 years old. I live in northeastern Oklahoma on the Cherokee Nation Reservation, and I'm a high school teacher in western Arkansas. I struggled with my weight throughout my life after experiencing childhood trauma, until I embarked on a healing journey, prioritized my health, started eating a diet that made me feel good (high-protein, high-fiber for polycystic ovary syndrome), and began hiking and weight lifting.

From the time I was in kindergarten, I was overweight. As a child, I was active and played soccer, but still struggled consistently with my weight. At the age of 8 years old, I went on my first diet through a pediatric weight-loss program at my doctors office. Since then, I have tried every diet imaginable. You name it, I tried it.

Eventually, I was diagnosed with bipolar disorder. At 14, my world crashed in around me. My dad, who was my best friend, died. It destroyed me. Just a few months later I had a massive knee surgery that left me bedridden for months. My surgeon told me surgery was my only option to fix the deformity and alleviate the constant pain I was in. Even then, I was told I would still probably lose function of my knee by the time I was 30. I missed nearly an entire semester of school and quickly reached over 280 pounds.

While I was dealing with this turmoil, I also faced verbal and physical abuse from someone in my life, and it continued until late 2011, when I was a senior in high school.

At 17, I had no idea who I was or how to put the pieces of my life back together. The grief and abuse I was dealing with left me a shell of my former self. Over the past nine years, Ive struggled to put back the pieces. I struggled with drug use, abusive relationships, sexual assault, and financial instability, but I've managed to turn all of it into the amazing life Ive built for myself now.

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In December 2019, my weight was its highest. I was only sleeping a few hours a night and had zero energy throughout the day. I remember being out of breath just walking around my classroom every day. I could not physically walk for more than a few minutes without being exhausted. I was also dealing with digestion issues and polycystic ovary syndrome, a.k.a. PCOS.

I spent a lot of time reflecting on the last decade of my life. Once I accepted that I was ready to forgive and move on, I decided it was time to prioritize myself for the first time in my life. I made a list of goals for myself that fit within the following categories: health, financial, career, and personal.

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The weight loss first came about as I started making changes to address the trauma that had caused me to gain so much of the weight I was carrying. I made eating changes that initially revolved around what I could eat to make my body feel its best.

Since I have digestion problems and PCOS, eating a high-protein, high-fiber diet is what feels best for me. My body doesnt tolerate things like soy or high-carb foods, so I needed to eliminate that from my diet. I eat lots of veggies and lean meats, and focus on foods that I enjoy.

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I didn't start working out right away. I was not in any physical condition to go hop on a treadmill or attend a class.

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Within about two months, I joined a gym in a local town so I could start weight lifting again. Two weeks later, everything closed due to COVID. When COVID hit, I didnt know what to do because I had never enjoyed at-home workouts. I went back to what I knew and started walking again. Eventually, I started hiking and making that my daily workout. I did that for several months until gyms reopened.

Now, I lift weights and do 10 to 20 minutes of cardio four to five times a week. I enjoy building muscle and feeling like a badass. Working out again has been incredible for my mental health and gives my day the structure it needs.

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Losing weight for me is only a small part of this journey. The primary focus of this season of my life has been about healing for me. This is about healing the brokenness in my life and using it for good. The truth of it all is that trauma is something that many of us carry around throughout our lives acting as an anchor preventing us from reaching our goals.

My story isn't unique. It's one of a thousand. For so many women, the idea of taking time away from their responsibilities to focus on healing seems daunting and selfish. The truth is that healing is possible and your health is worth the investment.

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With A High-Protein PCOS Diet And Hiking, I Lost 80 Pounds And Healed From My Traumatic Past - Women's Health

Plant-based diet: Pooja Makhija says these 3 nutrients are important to nourish your body. If you are following a plant-based diet, do not miss these.

When following a plant-based diet, do not miss these important nutrients

Nutritionist Pooja Makhija shares a few important tipsfor those who have just adopted a plant-based diet. Plant-based diets have become increasingly popular due to their health benefits including weight loss. The diet is sustainable and good for the environment. However, it is important to ensure the intake of certain nutrients to be able to maintain a healthy and happy lifestyle while you are on this diet. So, if you are switching to a plant-based diet, here is a list of key nutrients to keep track of, according to Makhija. In a video on Instagram, she talks about the three nutrients that you need to take regularly along with the plant sources you can imbibe them from.

If you want to continue experiencing the high energy from switching to a plant-based diet, then iron is your best friend. Incorporate plenty of lentils, chickpeas, and spinach into your diet. Also, keep an eye on increasing your vitamin C intake and lowering caffeine intake.

Also read:Reasons Why You Should Add Protein-Rich Chickpeas To Your Plant-Based Diet

Vitamin B12 is a key nutrient in keeping your body's nerve and blood cells healthy. The vitamin is predominantly found in animal meat sources. However, Makhija has the perfect substitute nutritional yeast. Not only is it rich in vitamin B12, but it also has a cheesy flavour that won't make you miss cheese.

Increase your omega-3 intake by having 1 teaspoon of flax seeds, chia seeds, and hemp seeds every day. Omega-3 is essential and promotes brain health, lowers blood pressure. While meat is considered a primary source of omega-3, these seeds are also an equally rich source of this nutrient.

Also read:3 Plant-Based Sources Of Protein And Why They Must Be A Part Of Your Daily Diet

Watch the video here:

Incorporating these three key nutritional hacks is the perfect way to ensure that your body's love affair with a plant-based diet is long-lasting and beneficial.

(Pooja Makhija is a nutritionist, dietitian and author)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Switching To A Plant-Based Diet? Dont Miss These 3 Important Nutrients - NDTV Doctor

Diet. One of those words you hear on the 1st of January or, more commonly, on Mondays when someone attempts to turn their eating habits upside down in order to lose weight, gain muscle, or feel better overall. If you are thinking of losing weight, perhaps you should try the volumetrics diet.

The volumetrics diet was created by Barbara Rolls, a PhD. professor and chair of Nutritional Sciences at Pennsylvania State University, in the United States, where she heads the Laboratory for the Study of Human Ingestive Behavior.

In April 2012 she published a book called The Ultimate Volumetrics Diet: Smart, Simple, Science-Based Strategies for Losing Weight and Keeping It Off. The book is co-author by Mindy Hermann, a writer who specialises in collaborative projects on cooking, food, and nutrition with researchers, health professionals, and chefs.

Although a decade old, the diet has only recently become more known to the general public. It ranked 5th Best Diets Overall by U.S. News & World Reports annual rankings, and 3rd Best Fast Weight-Loss Diets.

So, the question on everyones mind is: does it work? We talked with Justin Romaire, nutrition coach, founder and CEO of Consistency Breeds Growth to get a professional opinion about it. Its a great way to get people to lose weight, he said.

Disclaimer: all content within this article is provided for general information only and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional.

The golden rule of the volumetrics diet is that you should eat larger portions of low-calorie foods and restrain from high-calorie foods. By doing this, Barbara Rolls explains, your body will feel fuller while ingesting fewer calories, thus helping with weight loss.

That means you should not feel hungry at all during the day if you adopt the volumetrics diet. At the end of the day, you will be consuming somewhere between 1,600 and 2,000 calories.

This diet does not focus solely on your nutrition, but also on your physical activity, as it encourages people to exercise 30 to 60 minutes every day.

Watch the extensive virtual conversation Barbara Rolls had at Penn State University earlier this year.

Every food is separated into four different categories:

Category one should make the bulk of your daily meals with reasonable portions of category two foods. Foods that fall under category three should be consumed in moderation, while category four foods should be eaten only occasionally.

When it comes to exercise, the volumetrics diet encourages you to add 150 steps a day to your routine most phones have a pedometer, or you can download an app for that. The first goal is to increase 1,000 steps daily by the end of the first week. The ultimate goal is to log in at least 10,000 steps every day.

Read More: Running for Beginners: A Guide to Building Confidence & Keeping Routine

The diet is flexible enough for vegetarians, vegans, and those who need to restrict salt and fat.

My personal opinion, Justin Romaire tells us, is for weight loss, [the volumetrics diet] is a better approach than a restricted diet. When you get into restricting foods, that is not sustainable for people.

Barbara Rolls book can help you learn the calorie density of the foods you want to eat and they also provide a food density list for hundreds of foods that will help you prepare your next meal.

A good tip to keep in mind when going grocery shopping is to look for foods that are high in water content, as water has no calories. Think tomatoes, cucumber, grapefruit, zucchini, watermelon, broccoli, cauliflower and apples.

See the article here:
What Is the Volumetrics Diet One of The Easiest Diets To Follow and Lose Weight | BOXROX - BOXROX

When I was in L.A. I was doing classes, and then...I had a hernia surgery last year, so I needed to go at my own pace when I got back into it. I've mostly been doing one on one stuff at Five Points in Manhattan, and also with my good friend comedian Diego Lopez, who does MMA.

I also have been seeing a trainer for strength training because that's not my strong suit at all. She set up a little gym inside of a box truck. That's what I've been doing for the past couple months.

Is strength training totally new to you?

I'd been doing it before a little bit. I initially started for the stress release. It's not gonna cure any of your problems, but picking up and putting down really heavy things, it just does something to you [laughs].

One thing that I think was kind of an "aha" moment for me was after a while of doing strength training, I looked in the mirror and was, like, "Oh my god, this is the first time in my life that my head has ever looked proportional to my body." I normally look like a walking lollipop. And now I look like a well-proportioned person.

Is this routine sort of getting back on the horse after a year off?

It is kind of getting back on the horse, but with a different mentality. I feel so grateful to even be able to do anything with my body. We went through a period of having to be very concerned about our bodies, and it's given me a newfound appreciation for, like...being able to breathe even. Before I was very goal oriented, like, I need to get to this point or lift this much. Now I'm just here for the ride. I'll give it my best. It's definitely more rewarding.

Do you exercise outside of the training right now?

I try to bike every day, which is a recent development during the pandemic. I got a bike last April. The city was so empty, I was going down Broadway swerving lanes. I found biking after I got surgery was one thing I could get back to without too much complication.

My legs just got gigantic. My bike also has really small wheels because its foldable. I'm always working, like, ten times as hard as the other bikers.

So your legs get bigger than everyone with normally sized wheels.

Exactly, that's the secret. Comically small bike for good quads.

What are your eating habits like right now?

For the longest time I had a wheat allergy, which...I'm sorry, I know it's insufferable. I found out when I was 17. Recently I got another allergy panel because I was traveling and wanted to make sure I knew what I could and couldn't eat in a foreign country. I got tested and I found out that I was no longer allergic to wheat, and that really fucked me up.

Before I was so lean I actually had trouble bulking. It's hard to eat carbs if you can't eat pasta, bread, the delicious carbs. You have to just eat, like, whole boiled sweet potatoes. No shade on sweet potato, she's delicious, I love her, I just don't want her all the time.

So I now have more free rein. I ate so many croissants because it had been so long. I had my fill, so now it's mostly meats, veggies, fruits. I love fruits. I'm a fruit head. I would even go so far to say I'm a fruit. Mangoes are the best. Stone fruits? No other fruit family is touching stone fruits. Stone fruits have avocados, peaches...blackberries! Stone fruits. Just looked that up the other day.

See the rest here:
Jaboukie Young-White Bulked Up With Mangoes and Croissants - GQ Magazine

Breast milk is the best nutrition for newborn babies. World Health Organisation and all leading health advisories recommend exclusive breast milk for at least the first six months of a baby's life. Breast milk is the baby's first food that promotes growth and development. It has all the nutrients that a baby needs to thrive - complete food. Breast milk is crucial for building immunity, brain development and healthy growth. Other advantages are easy to access, no worries regarding cleanliness or temperature checks - a ready to consume, hassle-free meal.

Lactating mothers also need a healthy diet to maintain their health and to feed their baby easily. Each nutrient contributes to making this a happy and comfortable phase of your life.

Calories

The body spends a lot of energy in milk production, so the demand for calories remains at an additional 300-350 Kcal/ day. Choose whole grains to fuel your body, they are nutrient-rich and add healthy calories. Fruits, dairy, healthy fats from vegetable oils and nuts & seeds are other good choices to make for providing the energy needs. Avoid excess simple sugars from juices, sugary drinks and sweets.

Also Read:Pregnancy Food Chart and 5 Key Nutrients For a Healthy Pregnancy

Diet for lacking mothers: Fruits, grains and vegetables are a must. (Photo credit: iStock)

Proteins

Help fuel milk production. In addition, they also help your body recover from the stress of delivering the baby. Good protein choices include dairy, eggs, chicken, meat, legumes and seafood low in mercury. Grains like quinoa and amaranth are also good protein sources.

Fats And Oils

Other than being concentrated sources of energy, oils also add flavour to our food. In addition to fueling the baby's growth, healthy oils also help in the development of the brain and nervous system.

Vitamins And Minerals

Mothers who consume adequate amounts of micronutrients, pass on adequate amounts to the child. If the mother is deficient in a vitamin or mineral her baby's growth can be hampered. Vitamin B12 is needed for supporting brain development and healthy production of red blood cells -non-vegetarian food is a good source of B12. Avegetarian mother may consider a supplement under the guidance of their doctor. Iodine is a critical mineral during pregnancy and lactation. A mother deficient in Iodine may not be able to provide adequate nutrition for the child's cognitive and psychomotor development. Iodized salt is the easiest way to include iodine in your food along with milk, seafood, and eggs. Calcium and folic acid are also needed in adequate quantity.

Also Read:7 Foods That May Naturally Improve Milk Production

Diet for lacking mothers:Water isn't technically food. But it ensures a regular supply of milk. (Photo credit: iStock)

1. Weight Gain: Breastfeeding is the best way to lose weight. Breast milk production needs lots of calories, consuming adequate calories from nutrient-rich sources will help you remain energized and lose the extra weight as well. Calorie restriction may lead to reduced milk production and poor quality of nutrient intake that can affect your and your child's health adversely.

2. How much fluid is needed? Hydration is of paramount importance for our body to work. Drink adequate water and calorie-free fluids, about 35-45 mls/ kg body weight, keep a check on the colour of your urine, if it is dark, drink more water. Taking water or fluid before feeding helps in milk production.

3. Do the foods a mother eats affect the baby: Everything the mother consumes may pass on to the baby. Certain foods may cause colicky pain in the child or the child may also break out into a rash, if you are able to identify these triggers avoid the same.

Choosing a variety of food will help with changing the flavour of your milk. (Photo credit: iStock)

1. Alcohol in breast milk isn't safe for your baby. Avoid alcohol till you are nursing your baby. Alcohol causes babies to have a lack of energy and a host of other health issues.2. Caffeine: Excessive intake of caffeine in the form of 4-10 cups of coffee or tea, soft drinks, energy drinks, chocolates can cause irritability and sleep disturbances in the baby. 1-2 cups/day is safe to have.3. Mercury: Mercury may enter a mother's diet from fish can be very dangerous. Be sure of the source of fish or avoid it altogether.

Adequate milk production is also a concern for some mothers. Certain foods are a rich source of compounds called galactagogues, which help induce, maintain, and increase milk production in humans. Foods that have been found to contain Galactagogues include:

In addition, certain herbs and spices that have been used traditionally and are recommended by Ayurveda that help increase milk production include:Ginger powder, cardamom, and saffron.

Choosing a variety of food will help with changing the flavour of your milk, which means when the baby is ready for weaning foods it will be easier. Variety will also ensure that you get the maximum nutrients into your meal. Feeding your baby is also a very emotionally satisfying moment for both the mother and child, enjoy it.

Stay safe, Stay healthy!

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

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Diet Tips For Lactating Women: Foods To Eat And Avoid - Expert Reveals - NDTV Food

There are many diet plans that people follow for weight loss depending on their health and well-being. But it must be noted that what may work for one person may not necessarily work for another in a similar way. Hence, it is always important to check with a qualified nutritionist before you take on any form of diet.

One such popular diet plan that everyone has been talking about is the Military diet, which promises weight loss in just three days.

Heres what you need to know.

As per the diet, one can lose up to 4.5 kg in a single week. And unlike many other diets, it is known to be economical as it does not require expensive supplements and foods. As the name suggests, the diet plan was reportedly designed by nutritionists to help soldiers reach the right weight and shape as quickly as possible. It is also called the army diet, navy diet, and even the ice cream diet.

Heres what it consists of

One has to follow a 3-day meal plan, followed by 4 days off. During the three days, one is encouraged to eat healthily but consume fewer calories. This weekly cycle is repeated for several weeks until the ideal goal weight is reached.

The food combinations are such that it helps burn fat and kickstart the metabolism which aids weight loss. On the four off days, a normal diet of 1300-1500 calories per day is recommended consisting of lean protein and vegetables. This is low on carbohydrates.

What can you drink?

While water can be consumed as much as possible, artificial sweeteners are to be avoided. One can also have herbal teas with stevia as a sweetener.

Heres what a sample meal plan consists:

Day 1

Breakfast grapefruit, 1 slice toast, 2 tablespoons of peanut butter, and a cup of tea/coffeeLunch cup tuna, 1 slice toast, and a cup of tea or coffeeDinner 2 slices of any type of meat, 1 cup green beans, banana, 1 small apple, and 1 cup vanilla ice cream

Day 2

Breakfast 1 egg, 1 slice toast, bananaLunch 1 cup cottage cheese/ 1 slice cheddar cheese, 1 hard-boiled egg, 5 saltine crackersDinner 2 hot dogs, 1 cup broccoli, cup carrots, banana, and cup vanilla ice cream

Day 3

Breakfast 5 soda crackers, 1 slice cheddar cheese, 1 small appleLunch 1 hard-boiled egg, 1 slice toastDinner 1 cup tuna, banana, 1 cup vanilla ice creamDo not consume any snacks in between.

Vegetarians and vegans can make easy swaps with nuts, lentils, tofu, and soy/tofu dogs. Vegans can eat nut/tofu cheese instead of cheddar, plus soy ice cream and vegan cottage cheese, as per WebMD.

Do you need to exercise more?

As per slimmingsolutions.com, walking for just 20 minutes can significantly boost ones weight loss on the diet.

What are the odds?

The diet works on the principle of creating a calorie deficit which helps lose weight faster. There are not many dietary restrictions which makes it easier to follow for a small duration of time.

However, since it is based on calorie deficit, it may create nutritional deficiencies if one follows it for several weeks at a stretch. This may also lead to fatigue. So, check with your nutritionist.

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Excerpt from:
Military diet: All you need to know about the 3-day diet plan for weight loss - The Indian Express

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There are plenty of diet programs and meal plans out there, including many designed specifically for women looking to lose weight.

However, not all meal plans are equally effective when it comes to weight loss.

In fact, although many diet plans are safe, healthy, and sustainable, others can be ineffective, hard to follow, and downright dangerous.

The meal plans featured in this article were selected based on the following criteria:

Here are 7 of the best weight loss meal plans for women.

Plant-based diets consist mostly of foods derived from plants, such as fruits, vegetables, nuts, seeds, and legumes.

Animal products are also sometimes included in small amounts, including meat, fish, poultry, eggs, and dairy.

Several studies have concluded that following a plant-based diet could be an effective strategy for helping reduce body fat (1, 2).

One review found that people who followed a plant-based diet experienced less weight gain over 4 years than those who followed other diets (3).

Additionally, eating more fruits and vegetables, both of which are key components of a plant-based diet, has also been linked to increased weight loss and decreased belly fat (4, 5).

Not only that, but some research in women found that eating more fruits and vegetables may be tied to a lower risk of obesity and weight gain (6, 7).

For more information about following a plant-based diet, check out The Plant-Based Diet for Beginners by Alice Newman.

Shop for this book here.

Low carb diets involve limiting the consumption of added sugars and foods high in carbohydrates, such as grains and starches.

Although there are various types of low carb diets available, most restrict carb consumption to less than 26% of your total daily calories (8).

A review of 17 studies found that low carb diets were more effective for short-term weight loss than low fat diets, although the difference between the two slowly decreased over time (9).

Some research also suggests that low carb diets could increase the number of calories that your body burns throughout the day, which may help support weight loss (10, 11).

Whats more, other studies have found that low carb diets may offer other benefits specifically for women, including improvements in hormone levels and menstrual regularity (12).

However, keep in mind that very low carb diets may not be a good fit for everyone, especially women with certain medical conditions or those who are pregnant or breastfeeding (13).

If you find that a very low carb diet is too restrictive or difficult to follow, you may want to consider trying a moderately low carb diet instead.

For a more in-depth look at the benefits of a low carb diet, consider reading The Art and Science of Low Carbohydrate Living by Jeff S. Volek and Stephen D. Phinney.

Shop for this book here.

WW is a popular weight loss program originally founded in the 1960s.

It uses a points-based system, which assigns foods a certain number of SmartPoints based on their nutritional value and gives users a daily budget of points to spend per day.

It also encourages regular physical activity with various workout guides specifically for women, and offers options like group workshops and personal coaching for an additional fee.

Plus, it helps teach you how to make healthier food choices, so it may be a good fit for women seeking long-term, sustainable weight loss.

Many studies have found that WW may be effective for weight loss.

One large review of 39 studies found that people who used WW for 1 year lost 2.6% more body weight than a control group (14).

Similarly, another study showed that people who followed WW for 1 year lost over twice as much weight as those who received a self-help booklet and 5 minutes of general nutrition advice (15).

Not only that, but they also maintained a greater amount of overall weight loss than the control group, even after 2 years (15).

Get started with WW here.

The Dietary Approaches to Stop Hypertension (DASH) diet is an eating plan designed to help lower blood pressure levels.

The diet encourages eating fruits, vegetables, whole grains, and lean protein sources, while red meats and foods high in added sugar or salt are limited.

Not only has the DASH diet been shown to improve heart health, but some research suggests that it may help facilitate weight loss as well (16).

One study in 293 female nurses found that greater adherence to the DASH diet was associated with a lower risk of obesity and excess belly fat (17).

A review of 13 studies also showed that people following the DASH diet lost significantly more body weight and belly fat than a control group after 24 weeks (18).

In another study, older adults who followed a low calorie DASH diet for 12 weeks experienced a 6.3% reduction in body weight and a 2.5% decrease in body fat percentage (19).

You can read more about the DASH diet in The Complete DASH Diet for Beginners by Jennifer Koslo.

Shop for this book here.

Based on the traditional diets of countries like Spain, Greece, and Italy, the Mediterranean diet is often considered one of the healthiest eating patterns.

The diet involves eating lots of fruits, vegetables, nuts, seeds, whole grains, and healthy fats like olive oil.

As part of this diet, processed foods, sugar-sweetened beverages, red meat, and refined grains should be limited.

Several studies have found that the Mediterranean diet could help boost weight loss for women.

For example, one large study in over 32,000 people showed that greater adherence to the Mediterranean diet was tied to a lower risk of obesity and belly fat (20).

Another study in 565 people found that following the diet more closely was associated with a twofold increase in the likelihood of weight loss maintenance (21).

Whats more, one study in 248 women showed that following the Mediterranean diet was linked to having lower body fat levels (22).

If youre interested in learning more, check out The Complete Mediterranean Diet by Dr. Michael Ozner.

Shop for this book here.

Jenny Craig is a program that helps simplify weight loss by providing fully prepared meals and snacks.

Plus, certain plans offer individual coaching with a Jenny Craig consultant to help you stay on track and reach your goals.

Several studies have found that Jenny Craig could be an effective choice for weight loss.

In fact, one review of 39 studies reported that people who used Jenny Craig for 12 months experienced 4.9% greater weight loss, compared with those who received brief counseling or printed education materials (14).

In another small study, women who followed Jenny Craig lost an average of 11.8 pounds (5.3 kg) over 12 weeks (23).

Get started with Jenny Craig here.

Noom is a mobile app that helps users build healthy habits to support long-lasting, sustainable weight loss.

Although no foods are off-limits with Noom, the program focuses on foods low in calories but high in nutrients, such as fruits and vegetables.

The app also offers support from a virtual health coach, access to an extensive library of nutritious recipes, and tools to help log and track your progress.

According to one study in nearly 36,000 people, approximately 78% of participants experienced weight loss while using Noom over an average period of 9 months (24).

Another small study showed that women who used a virtual coaching program like Noom for 8 weeks experienced significant weight loss and improvements in behaviors like emotional eating (25).

Plus, Noom encourages members to eat mostly foods with a low calorie density, which has been shown to support both weight loss and fat loss (26, 27, 28).

Get started with Noom here.

There are a few factors that you should keep in mind when selecting the meal plan thats right for you.

For starters, be sure to consider your personal needs and preferences.

While some may enjoy structured diet programs, others might prefer plans that are a bit more flexible.

Certain meal plans may also require more time and effort than others, which can be an important consideration for women who might not want to measure portion sizes or track their food intake.

Be sure to avoid diets that eliminate entire food groups or are overly restrictive. Not only are these meal plans more difficult to follow long term, but they can also make it much more difficult to get all the nutrients that you need.

Finally, be sure to talk with your doctor before making any big changes to your diet. This is especially important if you have any underlying health conditions or are taking any medications.

There are a variety of meal plans for women that can help support long-term, sustainable weight loss.

When choosing a meal plan that works for you, consider your personal needs, preferences, and the amount of time and effort required.

Steer clear of overly restrictive plans and talk with your doctor before making modifications to your diet.

Read the original here:
7 of the Best Weight Loss Meal Plans for Women in 2021 - Healthline

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