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YOU could be forgiven for thinking vegan diets are the healthiest of all.

It is often touted as a healthier alternative to eating meat but a new book claims many of the health benefits may be unfounded.

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In The Great Plant-Based Con, author Jayne Buxton says there are many reasons why giving up meat and dairy could in fact be detrimental to your health.

Not only are your odds of anaemia and bone fractures greater, but you could be putting yourself at a higher risk of stroke and kidney stones.

Jayne says: We are all being persuaded that its a good idea to give up animal-sourced foods like fish, eggs and dairy.

Celebrities are doing it. Vegan restaurants have started popping up everywhere.

US singer Lizzo and TV wildlife presenter Chris Packham are among the celebrities who follow a vegan diet and millions sign up for Veganuary every year.

Instead, Jayne says that a wholefood diet with plenty of fresh, seasonal plant and animal food is better for your health.

Here, she shares eight reasons to think twice before you go vegan.

Vitamin deficiency is one of the reasons I would advise people not to go vegan, says Jayne.

Vitamin B12 is essential for neurological and brain function.

Most people know you cant get it from plant-based foods and vegans will say to supplement.

But Jayne warns that relying on a supplement to make a diet healthy is a problem.

She says: Rates of vitamin B12 deficiency among vegans is still higher than in omnivores.

Vitamin B12 isnt the only thing missing either.

Many other nutrients are difficult to get in the right form from plant foods, including vitamin A, D3, K2 and iron. The list is very long.

Losing hair is one of the most commonly cited reasons vegans give for going back to eating meat and other animal sourced foods, explains Jayne.

She thinks hair loss is almost certainly linked to a deficiency in B12 or iron, and adds: If youre not eating enough of the correct foods or your body isnt absorbing enough nutrients, this could cause shedding, even if youre only slightly deficient.

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A research paper from 2008 found that vegans were more likely to suffer bone fractures.

After five years, vegans were, on average, 30 per cent more likely to suffer a fracture than meat eaters.

The risk was the same if they took supplements.

Jayne says: Without amino acids and nutrients found in meat, fish, eggs and dairy, you are at risk of weak bones and muscles.

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Oxalates are anti-nutrients, found in plant-based foods including spinach, almonds and sweet potatoes.

Eating large amounts of foods high in oxalates can cause kidney stones. Oxalates can build in joints, causing arthritic pain.

We call this oxalate overload and its common in vegans who might have a lot of spinach and almond smoothies, Jayne says.

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Nut milks, vegan cheese, fake meats and other substitutes are not better for our health as they are heavily processed.

We already eat a lot of processed food in the UK, around 60 per cent of our food is processed, Jayne says.

But many of the vegan foods that have flooded the market are even worse.

A vegan cream, for example, will have the real dairy cream taken out and it will have e-numbers, additives, emulsifiers and flavourings added to give it the right flavour and texture.

"This is not improving our diets, its making them worse.

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Meat is very good when eaten in moderation, usually around three or four times a week, says Jayne.

It provides nutrients essential for brain health and some evidence suggests it protects against heart disease.

A 2021 study found the Paleo diet, which includes meat, eggs and fish, may have cardiovascular benefits, particularly when it meant a low consumption of ultra-processed foods.

Jayne claims that studies linking meat with cancer are often poorly designed and based on extremely weak data.

Cancer Research UK says processed meat is a definite cause of cancer, and red meat is probable.

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Growing evidence suggests vegans may be at greater risk of mental illness.

One 2022 study surveyed 14,000 Brazilians and found those who followed a vegan diet were twice as likely to be depressed.

Jayne says: This is not surprising given many nutrients important for mental health such as DHA, iodine and B12 are in very short supply in vegan diets.

Some studies show vegetarian and vegan diets can protect against stroke, others the opposite.

A 2019 EPIC-Oxford study found vegans had higher risk of stroke than meat eaters.

Jayne adds: In studies that show a benefit from eating a vegan diet, results may be down to lower levels of smoking and alcohol intake and other elements of a healthy lifestyle.

ENTREPRENEUR Viva OFlynn, founder of cake-making company Love Viva Cakes and Crafts, went vegan for ten years.

But she returned to eating animal-based foods after suffering dizziness, nausea and extreme tiredness.

Viva, 40, from Gloucester, says: I thought I was helping the planet by giving up animal foods, even though Id always loved them.

Almost immediately I started to suffer from a lack of energy. I felt tired all the time and very weak. I didnt take any supplements, which probably didnt help. Id often feel dizzy, nauseous and Id suffer with headaches and vertigo, as well as exhaustion.

My body simply wasnt getting the energy it needed.

My nails were very brittle, too, and kept breaking, and my skin looked dull and dry.

I was eating lots of vegetables and processed vegan foods I was picking up from the frozen aisle at the supermarket.

In the end I was feeling so poorly that I went to see my GP.

That was in 2012 and he basically told me I needed to start eating meat again.

As soon as I did, I started to feel like my usual self and I had so much more energy and I look better than before.

Id never go back to being vegan.

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Read the rest here:
Vitamin deficiencies, hair loss and six other reasons why you should think twice about trying a vegan diet... - The Sun

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Excerpt from:
To understand the evolving American diet, read the label: A brief history of nutrition facts - Northwest Georgia News

PERHAPS YOU'VE SEEN 30-30-30, the three-part morning routine touted as a weight loss miracle on TikTok. The straightforward approach to setting up your day focuses on the number 30 (obviously) and applies it to food and

The 30-30-30 plan isn't even really a diet, at least in the traditional sense, but more of a daily practice intended to lay the foundation for a solid morning and successful day. Though some proponents of 30-30-30 do argue that the approach can help you lose weight.

Can such a simple approach really help with weight loss? And does the whole 30-30-30 thing even check out scientifically? Let's dig in.

THE 30-30-30 PLAN blew up when biohacker Gary Brecka described it on TikTok, although the diet itself traces back to the 2010 book The Four Hour Body by Tim Ferriss. The method is simple: Eat 30 grams of protein within 30 minutes of waking up. Then, do 30 minutes of steady low-intensity cardio with your heart rate below 135 beats per minute.

Many social media influencers tout 30-30-30 as a weight loss strategy (Brecka has said hes never seen a diet strip fat off a human like this one.) The supposed mechanism on how 30-30-30 works for fat loss: by eating a protein-rich breakfast, you protect your muscles so you burn fat, not lean mass, during the workout that follows.

THAT'S KIND OF a complicated question, largely because while 30-30-30 is based in some key practices of good health, it also oversimplifies diet and exercise by leaving out a few critical components.

But let's start first with what makes sense.

Research suggests that high-protein diets can reduce body fat and maintain muscle mass by keeping you full and satisfied so you eat less overall. Experts recommend 1.2 to 1.6 grams of protein per day for every kilogram of your body weight.

So why not start with 30 grams first thing? 'This method allows us to get a good dose of protein first thing in the morning, potentially helping us meet protein goals throughout the day a little easier,' says Sarah Keathley, M.S., R.D., L.D., a nutritionist at Top Nutrition Coaching. A recent study review published in Nutrition Reviews even showed an association between high-protein morning meals and greater muscle mass.

While theres no magic to the 30-minute window for eating breakfast, eating early is probably a good idea. One recent study in BMC Nutrition showed that the earlier people ate after waking, the healthier their breakfast, perhaps because they werent crunched for time. Another study in the European Journal of Nutrition suggests that eating early is associated with better metabolic health, including insulin function, in men, perhaps because blood sugar processing is most efficient after a night of sleep.

A rule like this could keep you honest about exercise. As many of us are lacking in physical activity, this can be a benefit, especially getting active first thing in the morning before potentially sitting all day at a desk, says Keathley.

A less obvious benefit of the 30-30-30 plan is mindfulness, says Keathley. 'It gets you thinking about food, your nutrition plan for the day, how you can squeeze in exercise, and hopefully the quality of what you are eating,' she says.

That's all the good stuff. And it is good. But where 30-30-30 falls flat is science has not yet proven if there's any magic in the combination approach. More research is needed to show whether combining them this way works. 'There are no direct research studies that examine the exact 30-30-30 method and its effect on a group of individuals at this time,' says Keathley.

Plus, while 30-30-30 is simple and easy to remember, its simplicity could be a problem. Here are the drawbacks of the strategy.

'Although protein is an excellent macronutrient that our body needs to function, weight loss primarily stems from a calorie deficit,' says Keathley. 'During a calorie deficit, our body taps into stored fat as its source of energy, leading to weight loss.'

The 30-30-30 plan 'does not address whether each individual may need a different level of physical activity to best meet their own health needs,' says Keathley.

Low-intensity cardio has had mixed results in research studies. In a study published in Medicine and Science in Sports and Exercise, middle-aged people who did workouts similar to the steady light cardio in the 30-30-30 plan didnt lose weight over 24 weeks. Another study published in the journal Obesity showed that similar levels of exercise helped participants lose about six pounds in 12 weeks, but it didnt matter whether they worked out in the morning or at night.

'Exercise alone rarely leads to weight loss,' says Leanne Redman, M.S., Ph.D., F.T.O.S., a professor of clinical sciences at Pennington Biomedical Research Center, and there are several reasons as to why that is.

Your morning workout can only do so much. For one, if you dont track overall exercise and make adjustments to your diet, you can easily eat more calories than you burned. Plus, often when we burn calories in exercise, we burn fewer elsewhere through the day, 'so the net impact of exercise on daily calories is small for most people,' she says.

MAYBE? THE 30-30-30 diet probably isnt the secret to dramatic weight loss, but it could help you establish a healthy morning routine. 'Be cautious and when implementing any plan, fit it to your own lifestyle needs to make it realistic,' says Keathley. 'The end goal of any nutrition journey is to create healthy and sustainable habits.'

For high-quality breakfasts with at least 30 grams of protein, try the following:

If you arent a big eater in the mornings, protein drinks (whether ready-made or mixed up with protein powder) can help you hit 30 grams fast.

Every large egg has about six grams of protein. Pair a few with lean meat and a high-fiber grain to make it a complete meal. Or make egg bites. Create an omelet. The options are endless, says Keathley.

Pick a high-protein, low-sugar yogurt like non-fat Greek yogurt.

Add lean protein to oatmeal by mixing in egg whites, nut butter, nuts, seeds, quinoa, powdered peanut butter, or protein powder.

Julie Stewart is a writer and content strategist whose work has also appeared in Health, and Womens Health, Everyday Health, Vice, and Shape.

Read the original post:
Experts Explain the 30-30-30 Diet Plan: Does It Work? - Men's Health UK

Poor diet continues to take a toll on American adults. Its a major risk factor for obesity, type 2 diabetes, cardiovascular disease, and certain cancers, and more than one million Americans die every year from diet-related diseases,according to the Food and Drug Administration.

Poor diet and food insecurity is also costly, attributing to anestimated $1.1 trillion in healthcare expenditures and lost productivity. These burdens also contribute to major health disparities by income, education, zip code, race, and ethnicity.

In a study from the Food is Medicine Institute at theFriedman School of Nutrition Science and Policy at Tufts Universitypublished today in theAnnals of Internal Medicine, researchers found that diet quality among U.S. adults improved modestly between 1999 and 2020. However, they also found that the number of Americans with poor diet quality remains stubbornly high. Most notably, disparities persist and, in some cases, are worsening.

While weve seen some modest improvement in American diets in the last two decades, those improvements are not reaching everyone, and many Americans are eating worse, saysDariush Mozaffarian, cardiologist and director of the Food is Medicine Institute, and senior author on the study.

Our new research shows that the nation cant achieve nutritional and health equity until we address the barriers many Americans face when it comes to accessing and eating nourishing food. -Dariush Mozaffarian, MD, DrPH

In the study, researchers investigated data from 10 cycles of the National Health and Nutrition Examination Survey between 1999 and 2020, a nationally representative survey that includes repeated 24-hour dietary recalls, where people report all foods and beverages consumed during the priorday. The study analyzed 51,703 adults who completed at least one valid 24-hour recall, with 72.6% having done two recalls.

Read More at TuftsNow

Link:
American Diets Have a Long Way to Go to Achieve Health Equity | Friedman School of Nutrition Science and Policy - Friedman School of Nutrition Science...

Its no secret that many American adults have a poor diet. According to the Food and Drug Administration, one million Americans die every year from diet-related diseases. But a new study got into the nitty gritty of how our nations diet quality has changed over the past two decades, and how diet quality changes among communities and why.

The study, which was published in Annals of Internal Medicine, looks at data from 10 cycles of the National Health and Nutrition Examination Survey between 1999 and 2020. In the survey, the participants 51,703 of them reported all the food and beverages they ate and drank in a 24-hour period.

The researchers a team based at the Food is Medicine Institute at the Friedman School of Nutrition Science and Policy at Tufts University measured diet quality using the American Heart Associations diet score. They found that there were less adults with poor dietary quality over the two decades (48.8 percent to 36.7 percent). However the number of adults with intermediate diet quality increased from 50.6 percent to 61.1 percent. Only a small proportion of adults had an ideal diet.

Researchers found that improved diet could be attributed to specific factors, such as higher intakes of nuts/seeds, whole grains, poultry, cheese, and eggs. Better diet also included lower consumption of both refined grains and drinks with added sugar as well as less consumption of fruit juice and milk.

Overall, the researchers concluded that diet quality among U.S. adults improved modestly during the time period. However, these changes were not consistent across groups. Young adults, women, Hispanic adults, and people with higher levels of education, income, food security, and access to private health insurance had better diet quality. This demonstrates that there are still major diet disparitiesones that could be worsening in marginalized communities.

While some improvement, especially lower consumption of added sugar and fruit drinks, is encouraging to see, we still have a long way to go, especially for people from marginalized communities and backgrounds, Junxiu Liu, a postdoctoral scholar at the Friedman School at the time of the study and now assistant professor at the Icahn School of Medicine at Mount Sinai, said in a press release.

Link:
The Standard American Diet Hasn't Changed Much In the Last Two Decades - Inverse

These are his confessions.

Usher revealed his daily diet and exercise regimen to maintain his fit physique, which includes fasting on Wednesdays, cayenne pepper drinks and meditation.

Typically I wake up and drink celery juice. Ive been doing this concoction of lemon, ginger, water and cayenne pepper. I drink it hot, he told the Wall Street Journal in a new interview published Monday.

I try to wake up early enough to have a moment of reflection. Some days I may grab a book and read to stimulate my mind. I may sit quietly and meditate. One thing that is a frequent practice is yoga. It really does help to activate my organs and get my mind moving in the right direction.

For breakfast, the U Got It Bad singer, 45, said he sometimes likes to eat eggs scrambled with cheese but he mostly likes his eggs poached or over easy.

However, Usher shared that he doesnt like to eat breakfast before hes worked out or done something physical, like taking a walk, stretching or doing yoga, sitting in the sun and raising my bodys natural heat levels.

The eight-time Grammy winner also said he fasts in the middle of the week because its something his grandmother practiced.

Start your day with Page Six Daily.

I fast on Wednesdays. I typically try to start around 11 p.m. the previous day, then go the entire day on Wednesday just drinking water, he told the outlet.

As for what Ushers fitness regime involves, the pop star usually starts with walking or certain knee activations.

Ive had minor surgeries on my knee, I had a torn meniscus. Other than that, swimming is a really good thing to get me going and bike riding. Weight lifting, dont do a lot of that, he explained.

In February, Usher headlined the 2024 Super Bowl in Las Vegas.

During his 15-minute set, he performed a plethora of his hits song, including My Boo, OMG and Yeah!

Although the Confessions singer made it look easy on stage, he told WSJ that the halftime show was one of the hardest 15 minutes that Ill ever have in my life and that he had to work out every day to execute the show the way he wanted to.

I didnt really have the time to do a lot of other things, he said. I was remedying my body the night before and waking up the next day and eating a very regimented, low-carb diet.

Read more:
Usher reveals daily diet, exercise regimen to maintain fit physique: Cayenne pepper drinks, meditation, no food on ... - Page Six

Poor American diets remain a significant issue in the United States, contributing to obesity, type 2 diabetes, cardiovascular disease, and certain cancers.

According to the Food and Drug Administration, more than one million Americans die each year from diet-related diseases.

The financial impact is also substantial, with an estimated $1.1 trillion spent on healthcare and lost productivity due to poor diet and food insecurity.

These issues disproportionately affect individuals based on income, education, zip code, race, and ethnicity highlighting significant health disparities.

A recent study from the Food is Medicine Institute at the Friedman School of Nutrition Science and Policy reveals some progress.

The research shows that diet quality among U.S. adults improved modestly between 1999 and 2020. However, the number of Americans with poor diet quality remains high, and disparities in diet quality persist.

While weve seen some modest improvement in American diets in the last two decades, those improvements are not reaching everyone, and many Americans are eating worse, said study senior author Dariush Mozaffarian, cardiologist and director of the Food is Medicine Institute.

Our new research shows that the nation cant achieve nutritional and health equity until we address the barriers many Americans face when it comes to accessing and eating nourishing food.

The study analyzed data from 10 cycles of the National Health and Nutrition Examination Survey (NHANES) conducted between 1999 and 2020. This includes repeated 24-hour dietary recalls from 51,703 adults, with 72.6% completing two recalls.

Diet quality was measured using the American Heart Association diet score, which evaluates the consumption of fruits, vegetables, beans, nuts, whole grains, sugary beverages, and processed meat.

The results showed that the proportion of adults with poor diet quality decreased from 48.8% to 36.7% over the two decades, while those with intermediate diet quality increased from 50.6% to 61.1%. The percentage of adults with an ideal diet remained very low but still improved, increasing from 0.66% to 1.58%.

The study noted specific changes contributing to these trends, such as increased consumption of nuts, seeds, whole grains, poultry, cheese, and eggs.

Conversely, there was a decrease in the intake of refined grains, sugary drinks, fruit juice, and milk. However, the overall consumption of fruits and vegetables, fish, processed meat, potassium, and sodium remained stable.

The improvements in diet quality were not evenly distributed across the population. The greatest gains were seen among younger adults, women, Hispanic adults, and those with higher education, income, food security, and private health insurance.

Conversely, older adults, men, Black adults, and individuals with lower education, income, food insecurity, or non-private health insurance saw smaller improvements.

For instance, the proportion of adults with poor diet quality decreased from 51.8% to 47.3% among those with lower income, from 50.0% to 43.0% among those with middle income, and from 45.7% to 29.9% among those with higher income.

While some improvement, especially lower consumption of added sugar and fruit drinks, is encouraging to see, we still have a long way to go, especially for people from marginalized communities and backgrounds, noted Junxiu Liu, the studys first author and former postdoctoral scholar at the Friedman School, now assistant professor at the Icahn School of Medicine at Mount Sinai.

The research underscores the ongoing national nutrition crisis related to American diets, with rising rates of obesity and type 2 diabetes.

These conditions affect all Americans but are particularly prevalent among socioeconomically and geographically vulnerable populations.

Mozaffarian emphasizes the need to address nutrition security and other social determinants of health including housing, transportation, fair wages, and structural racism to mitigate the human and economic costs of poor diets.

The journey toward achieving health equity through improved diets is ongoing. While there are signs of progress, much work remains to ensure that all Americans have access to nutritious food and the opportunity to lead healthy lives.

The study is published in the journal Annals of Internal Medicine.

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Read more here:
Over a million Americans die each year from diet-related diseases - Earth.com

PHILADELPHIANoting that the quiet, intense individual clearly came to win, locals at Gelmans Tap reported Wednesday that a foreign guy was slamming Diet Cokes and dominating the pool table. Im not exactly sure who that guy is, but he doesnt speak much English, he got here exactly when the place opened at six, and he hasnt relinquished the table since, said customer Joey Shattuck, adding that the man paid only in cash, refused to drink a drop of alcohol, and repeatedly screamed at himself in a Baltic-sounding language whenever he missed a ball. He pointed his stick at me, chugged an entire Diet Coke, and proceeded to sink every single ball without saying another word. I think the whole game lasted about two minutes. I still dont know his name. At press time, patrons had reportedly decided to move on to playing darts after the foreign guy looked at everyone, slapped a $20 bill on the table, and asked if they wanted to start betting money.

Nations White Liberals Announce They Have Successfully Completed Listening

More here:
Foreign Guy Slamming Diet Cokes At Bar Absolutely Dominating Pool Table - The Onion

If you have high blood pressure or are at risk of developing high blood pressure, you may want to follow the Mediterranean diet. Due to its emphasis on nutrient-rich fruits, vegetables, whole grains and healthy fats, this popular way of eating is linked to many health benefits, including improved heart health and lower blood pressure. In this seven-day Mediterranean meal plan, we map out a week of meals and snacks tailored to help improve blood pressure. While we emphasize plenty of fresh produce, we dont skimp on protein. Youll find a wide variety of protein sources spread throughout each day to help keep you full and provide lasting energy. If you have high blood pressure or are simply looking to up your nutrition, this meal plan can help.

Registered dietitians thoughtfully createEatingWellsmeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

The American Heart Association endorses the Mediterranean diet as a nutritious way of eating that aligns with their recommendation for a heart-healthy eating pattern. The diet doesnt set rigid rules, which makes it easier to adopt as a lifestyle compared to stricter plans. It includes plenty of fruits, vegetables, whole grains and legumes as well as poultry, fish, dairy and nuts. It limits added sugars, refined grains and highly processed meats.

To support healthy blood pressure, this meal plan provides at least 28 daily grams of heart-healthy fiber, caps sodium at 1,500 milligrams per day and limits saturated fat to no more than 12 grams per day, with a higher cap of 17 grams of saturated fat on days that include fatty fish, like salmon. Each day includes at least 80 grams of protein, with most days coming in much higher.

Because weight loss may help improve blood pressure in some people, we set this plan at 1,500 calories per day, which is a level where many people will experience weight loss. For those with other calorie needs, we also included modifications for 1,200 and 2,000 calories per day.

Yes! This meal plan is meant to serve as a framework for a healthy eating plan for high blood pressure. It doesnt need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check calories, saturated fat and sodium so they would fit within the total calorie goal of 1,500 calories per day and be within our saturated fat and sodium limits. If youre making a recipe swap, it may be helpful to choose a recipe with similar calories, saturated fat and sodium levels. For more inspiration, check out all of our Mediterranean recipes, including 20+ High-Protein Mediterranean Diet Dinners for Better Heart Health.

Definitely, its fine to eat the same breakfast or lunch every day. Each breakfast ranges from 295 to 350 calories while each lunch spans 344 to 419 calories. These ranges are fairly close, though if youre closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.

Yes, the Mediterranean diet can help improve high blood pressure.

The Mediterranean diet is linked to many health benefits, which is partly why it continues to be so popular. Research links the Mediterranean diet to improved heart health, a lower risk of type 2 diabetes, improved cognitive function and even a reduced risk of certain cancers. One great aspect of this healthy eating style is that its flexible. The idea is to eat the Mediterranean way more often than not by aiming to fill up your plate with veggies, include plenty of fish, nuts and legumes and prioritize whole grains. Eating the occasional sweet, refined grain or processed meat wont derail your health efforts.

Daily Totals: 1,488 calories, 82g fat, 14g saturated fat, 96g protein, 104g carbohydrate, 31g fiber, 1,499mg sodium

Make it 1,200 calories: Change A.M. snack to 1 plum and omit slivered almonds and reduce to cup sliced strawberries at P.M. snack.

Make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 1 medium orange to lunch and 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Jennifer Wendorf

Daily Totals: 1,485 calories, 44g fat, 8g saturated fat, 84g protein,194g carbohydrate, 31g fiber, 1,456mg sodium

Make it 1,200 calories: Change A.M. snack to 1 plum, omit quinoa at dinner and omit evening snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, cup unsalted dry-roasted almonds to A.M. snack and 2 Tbsp. almond butter to evening snack.

Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Sue Mitchell

Daily Totals: 1,502 calories, 64g fat, 9g saturated fat, 91g protein, 147g carbohydrate, 29g fiber, 1,385mg sodium

Make it 1,200 calories: Change A.M. snack to cup blueberries and omit Whipped Cottage Cheese at P.M. snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, cup unsalted dry-roasted almonds to P.M. snack and 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Daily Totals: 1,490 calories, 50g fat, 7g saturated fat, 81g protein, 185g carbohydrate, 28g fiber, 1,062mg sodium

Make it 1,200 calories: Change A.M. snack to 1 plum, change dinner to 1 serving Creamy Pesto Shrimp with Gnocchi & Peas and omit evening snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, cup unsalted dry-roasted almonds to A.M. snack and 2 Tbsp. almond butter to evening snack.

Photography: Rachel Marek, Food Stylist: Annie Probst

Meal-Prep Tip: Reserve 2 servings Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans to have for lunch on Days 6 and 7.

Daily Totals: 1,513 calories, 57g fat, 8g saturated fat, 104g protein, 157g carbohydrate, 31g fiber, 1,089mg sodium

Make it 1,200 calories: Omit slivered almonds at breakfast and almond butter at A.M. snack.

Make it 2,000 calories: Add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast, 1 medium banana to lunch and 1 large pear as an evening snack.

Daily Totals: 1,492 calories, 57g fat, 9g saturated fat, 101g protein, 157g carbohydrate, 32g fiber, 1,259mg sodium

Make it 1,200 calories: Omit slivered almonds at breakfast, change A.M. snack to 1 plum and omit hummus at P.M. snack.

Make it 2,000 calories: Add 1 serving Peanut Butter & Chia Berry Jam English Muffin tobreakfast, 2 Tbsp. almond butter to A.M. snack and have 1 medium orange as an evening snack.

Daily Totals: 1,503 calories, 64g fat, 10g saturated fat, 113g protein, 125g carbohydrate, 32g fiber, 1,465mg sodium

Make it 1,200 calories: Change A.M. snack to cup blueberries and change P.M. snack to 1 clementine.

Make it 2,000 calories: Add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast, 1 medium banana to A.M. snack and 3 Tbsp. slivered almonds to P.M. snack.

See more here:
7-Day High-Protein Mediterranean Diet Meal Plan for High Blood Pressure, Created by a Dietitian - EatingWell

New research might make some consumers think twice before ordering a Quarter Pounder with Cheese. Findings from the University of Colorado suggest high-fat diets may fuel anxiety.

A study found that a high-fat diet disrupts gut bacteria and, through the complex pathway connecting the gut to the brain, influences brain chemicals in ways that trigger anxiety.

Everyone knows that these arent healthy foods, but we tend to think about them strictly in terms of a little weight gain, noted Christopher Lowry, a Colorado physiology professor. If you understand that [overly fatty foods] also impact your brain in a way that can promote anxiety, that makes the stakes even higher.

The typical American diet is about 36% fat, according to the Centers for Disease Control and Prevention.

Colorado researchers divided rats into two groups for their study, with half receiving a diet of about 11% fat for nine weeks; the others got a high-fat diet of 45% fat consisting mostly of saturated fat. Throughout the study, researchers assessed the animals gut bacteria.

When compared to the control group, the group of rats eating a high-fat diet gained weight. And, the animals also showed significantly less diversity of gut bacteria. Generally speaking, more bacterial diversity is associated with better health.

The high-fat group of rats also showed higher expression of genes involved in production of serotonin particularly in a region of the brainstem which is associated with stress and anxiety. While serotonin has been termed a feel-good brain chemical, Colorado researchers note that certain subsets of serotonin neurons can, when activated, prompt anxiety-like responses.

To think that just a high-fat diet could alter expression of these genes in the brain is extraordinary, Lowry said.

Colorado researchers suspect that an unhealthy microbiome compromised the gut lining, enabling bacteria to slip into the bodys circulation and communicate with the brain via the vagus nerve, a pathway from the GI tract to the brain.

If you think about human evolution, it makes sense, Lowry said. Were hard-wired to really notice things that make us sick so we can avoid those things in the future.

Get to know the men and women behind the scenes of foodservice distribution in a new, limited series from The Food Institute Podcast called Foodservice Gamechangers. Recently, Pat Mulhern, advisor to The Food Institute, sat down for brief conversations with seven of the most influential foodservice merchandising and distribution leaders. Highlighting their food career journeys and management styles, the conversations feature insightful thoughts on what may lie ahead for manufacturers, distributors, and operators in foodservice.

More here:
High-Fat Diets Linked to Anxiety - Food Institute Blog

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