Search Weight Loss Topics:

Page 63«..1020..62636465..7080..»

Home » Diet » Page 63

Greeces Rural Development and Food inister, Spilios Livanos on Monday said that the ministrys main goal is to promote the Greek Diet brand.

Speaking to Skai TV, the minister said that the goal is to subsidise infrastructure, increase exports, train farmers and promote the Greek Diet brand.

He also spoke about the new EU Common Agricultural Policy, which will bring 19.7 billion to Greece, and stressed the need for judicious investment in infrastructure.

If we manage our investments in infrastructure soundly and increase production and exports, giving added value to our products, then we will have succeeded. If the money is spent on simple grants then we will have failed, as has been the case in previous decades. Our ally in this effort is the Recovery Fund, Livanos said.

Greece has the privilege of producing excellent products. These products must acquire an identity, they must acquire a branding as the Greek diet, he added.

Livanos noted that tourists can also be the best ambassadors of the healthy Greek diet.

The primary and secondary sector, which I have the honour to serve, is essentially the driving force for the Greek economy to start at another level. But it must be linked to tourism, culture and our health policy. If we succeed and create this new framework, internally and then externally, I believe in a few years we will work miracles.

He also pointed out the absence of a policy on oil and compared it with the successful policy on wine. Livanos expressed his optimism that within the next year there will be a policy for the exceptional quality of Greek oil, emphasising that we must connect the brand of Greek oil with the brand of the new Greece that is being built.

Read the original here:
Greece's Agriculture Ministry Will Promote The Greek Diet Brand - GreekCityTimes.com

We recently published a piece detailing one writers addiction to Diet Coke, and her battle to stop drinking her favourite fizzy drink. If, like her, youve found it hard to give up a soft drink, then wed like to hear about your experience.

How did your habit develop and when did you realise the amount you were drinking was excessive? Have you been able to cut down or maybe quit altogether? And how has it comes to affect your every day life?

You can get in touch by filling in the form below, anonymously if you wish or via WhatsApp by clicking here or adding the contact +44(0)7867825056. Your responses are secure as the form is encrypted and only the Guardian has access to your contributions. One of our journalists will be in contact before we publish, so please do leave contact details.

If youre having trouble using the form, click here. Read terms of service here.

View original post here:
Tell us: are you addicted to Diet Coke or another soft drink? - The Guardian

Photo credit: Aamulya - Getty Images

From Good Housekeeping

Flexibility is an important skill for getting along in today's ever-changing world and it may also be the key to maintaining a healthy, sustainable, earth-friendly diet. A recent survey found that while only 3% of American consumers consider themselves vegan and 5% vegetarian, a full 36% proudly identify as "flexitarian." The plant-leaning lifestyle seems to have hit a sweet spot for those who are intrigued by the benefits of going vegetarian (its better for the planet, better for your health, and, of course, kinder to the animals), but feel that saying goodbye forever to Grandma's meatballs or their favorite Thai restaurant's chicken satay is too much of a sacrifice.

And unlike other, more restrictive eating plays, the Flexitarian diet leaves room for customization so it can fit into any lifestyle. Intrigued? Here's what you need to know to get started.

The diet emphasizes plant-based foods most of the time, but also leaves wiggle room for the occasional meaty indulgence. This was inspired by my personal situation, explains Flexitarian nutritionist Dawn Jackson Blatner, R.D. As someone who has studied different ways people eat in the world, I know that eating a plant-based diet lowers your risk of diabetes, heart disease and cancer, and I was like, 'Um, hi, I want that!' But Blatner still found herself grabbing a hot dog at a baseball game and eating turkey on Thanksgiving, making her feel like a bad vegetarian. And then I thought, 'this isnt a bad way of being a vegetarian, its a flexible way of being a vegetarian. Its vegetarian-ish,' she says with a laugh.

Blatner put together the words flexible and vegetarian, and created the mostly (but not entirely) plant-based plan, which she outlined in her 2009 book, The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease, and Add Years to Your Life The diet focuses on foods such as beans, nuts, whole grains, and produce, but, as she says, "it's not anti-meat."

Story continues

Depending on your commitment, there is room for up to 28 ounces of lean meat or poultry per week though as you add more delicious vegetarian meals to your roster, you may drop down to just 3 ounces of meat up to three times a week. For weight loss, Blatner recommends you stick to a Flexitarian diet that provides around 1,500 calories per day.

In the decade since Blatner first introduced the Flexitarian diet, it has taken on a life of its on, with the word "flexitarian" even being added to the venerable Oxford English Dictionary in 2014. It has also consistently ranked near the top of U.S. News & World Reports best overall diets. Not only is the flexible and forgiving plan easy to follow, but it brings real results: A 2017 review found that people who follow a semi-vegetarian diet had lower body weight than those who regularly ate meat, as well as lower incidence of metabolic disease and lowered risk for type-II diabetes.

If you're interested in giving the diet a try, here's how to get started:

If you're a big-time meat eater and simply want to cut down, its easy to ease into the Flexitarian diet, says Blatner. I recommend three different levels of the diet: Beginner, Advanced, and Expert, she says.

Beginner: There are 21 meals a week you can start by having just 7 meatless meals a week. That simply means if you need to have bacon or ham with your breakfast, make your lunch or dinner meat-free that day.

Advanced: Aim for up to 14 meatless meals a week, which means you still get to eat your burger or turkey sandwich once a day.

Expert: At this level, youre only eating meat 6 or less times per week or going entirely meatless for weeks, only indulging on special occasions. Blatner suggests you save these for meaningful meat moments a family barbecue where everyone is enjoying burgers together, a holiday meal centered around a turkey or goose, a special dinner out at your partners favorite steakhouse. Another big meat moment is travel, says Blatner. There's no better way to experience a different culture then to taste their food, and this diet gives you room to enjoy it.

When you do eat meat, consider it a side dish instead of the main, says Blatner. "Instead of having a ginormous piece of meat as the center of the plate which is the traditional American style it should just be a quarter of the plate, with another quarter filled with whole grains, and then the remaining 50% vegetables."

There are a few kinds of meat that just cant be realistically replaced with plants (hello, T-bone steak). But a surprising number of meat-based dishes can be given an easy veggie makeover, says Blatner. If you love tacos, how about doing bean tacos? If you enjoy a chicken stir-fry, you can replace the chicken with edamame or tofu, she says, adding that for every 1 ounce of meat, you can swap in cup of beans. Blatner adds that although plant-based burgers such as Beyond and Impossible have the mouth feel and juiciness of a beef burger, she prefers to swap them out for burgers made with beans, which are lower in saturated fat and calories than the faux-meat ones.

Emphasizing that the Flexitarian diet is more about adding delicious new foods to your life than taking things away, Blatner is most enthusiastic about this step: This is where youre actually trying new recipes, and its where I feel people get some real eye-opening in their lives, she says. She suggests you try out one new vegetarian recipe each week. You can look them up on blogs, web sites, magazines, cookbooks, and right here. Not every recipe is going to be a keeper, but if you try 50 new ones in a year, and you love 10 of them, thats going to make it so much easier to cook vegetarian going forward.

Here are Blatners suggestions for your first three days of meals, with options for both meat and veggies:

Avocado Toast: sprouted whole grain toast, avocado, spinach, and egg

Kale Ranch Bowl: chicken or chickpeas, chopped kale/tomatoes, roasted sweet potato cubes, and ranch dressing

Tacos: seasoned white fish or lentils, corn tortillas, cabbage slaw, guacamole, and salsa

Peanut Butter Oatmeal: oatmeal, natural peanut butter, and chopped apple

Mexican Bowl: chicken or black beans, chopped romaine/peppers, brown rice, guacamole, and salsa

Mediterranean Plate: chicken or chickpeas, cucumber/tomato/feta salad, and lemon-dill brown rice

Green Belly Smoothie: 2% plain kefir, rolled oats, banana, and spinach

Asian Bowl: chicken or edamame, coleslaw mix, quinoa, and ginger dressing

Burger Night: beef or bean burger, sweet potato fries, and veggie dippers w/ ranch

You Might Also Like

Originally published February 2, 2021, 3:11 PM

Originally posted here:
You Don't Actually Have to Give Up Meat on the Flexitarian Diet - Yahoo Lifestyle

ANN ARBOR, MI -- A2Zero Climate Action Plan is urging Ann Arbor residents to eat more plant-based meals to help the city go carbon neutral by 2030.

As part of the effort, the city held a virtual Sustainability Forum on Jan. 28 to showcase organizations promoting a plant-based diet. Some of the panelists came from Better Food Foundation, Project Grow and Ann Arbor Meals on Wheels. The forum was led by Zach Smith, community engagement specialist for sustainable development.

The Better Foundations program, called DefaultVeg, was formally introduced in Feb. 2020. It strives to refocus the current status quo from meat products to plant-based products. The food service provides plant-based meals by default, and instead gives their customers a choice to add meat or dairy upon request. By making plant-based options the default on a menu, it may nudge consumers towards a healthier option.

DefaultVeg preserves choice, no one is forced to have one diet or another. Theres always the choice to have the option that you want, said Trevor Leonard, program associate for Better Food Foundation.

Leonard spoke about a Harvard School of Public Health study that revealed the percentage of people who ate meat dropped 43 percent when an experimental group had their default meal changed from meat to vegetarian. The studies on their website also show that serving 1,000 plant-based meals can save 1,600 kilograms of carbon dioxide, which is equivalent to a car driving from Chicago to Paris, France.

How a vegan diet could fit into Ann Arbors carbon-neutrality plan

Ann Arbor Meals on Wheels (AAMOW) is also trying get residents to eat less meat. They are working on minimizing food waste by scheduling what days their clients want food, and try to offer seasonal specials by including food from local farms. One of their vendors participates in the Farm to Freeze program that freezes produce at the peak of ripeness, making healthy produce such as broccoli, cherries and blueberries accessible all year round.

As a result of their efforts, 94 percent of their clients say that they eat healthier and 97 percent say that AAMOW has helped them stay home, Director of Meals on Wheels Courtney Vanderlaan said, which has been especially important during the COVID-19 pandemic.

As the longest running community garden in the United States, Ann Arbors Project Grow has provided space and education for residents who are interested in growing their own organic vegetables since first starting back in 1972.

Project Grow farmers donated about 3,410 pounds of food to Food Gathers, an organization that works to alleviate hunger and eliminate its causes in the community, according to Joseph Schutte, Project Grow board member.

Having good, organic, fresh vegetables is not cheap, Schutte said. You can get it from the Farmers Market, its not cheap, but growing it yourself, you know exactly where it came from.

A University of Michigan study conducted by the Center for Sustainable Systems revealed that eliminating the transport of food for one year could save the greenhouse gas equivalent of driving 1,000 miles. The study also shows that shifting to having one vegetarian meal a day could also save the equivalent of driving 1,160 miles. As a result, growing vegetables near home and having at least one plant-based meal a day from a garden could help lower someones carbon footprint.

According to the Environmental Protection Agency, limiting food waste can reduce the amount of methane released from landfills when these organic materials decompose. Eliminating food waste can contribute to at least 5 percent of the total greenhouse gas emission reduction.

The next Ann Arbor Sustainability Forum will be held on Feb. 24 from 6 to 8 p.m. on Urban Forestry & Green Infrastructure. Registration beforehand is required.

Read more from The Ann Arbor News:

Q&A: Treeline director explains whats on the horizon for Ann Arbors urban trail initiative

Those cute chalk characters you see all over Ann Arbor sidewalks, walls come from this artist

10,000 veterans and healthcare workers vaccinated at Ann Arbor VA hospital

More here:
Ann Arbor forum focuses on how plant-based diets can help the environment - MLive.com

Your body needs some inflammation to fight infection and speed healing. But too much for too long can push your immune system to attack healthy organs and tissues. This can lead to heart disease, diabetes, cancer, arthritis and irritable bowel diseases.

A study published recently in the Journal of the American College of Cardiology suggests diets impact on heart health is partly related to inflammation. The study found that higher levels of inflammatory markers were associated with higher risks of cardiovascular disease. Our dietary choices can increase or decrease levels of these compounds.

To lower inflammatory markers, choose green, leafy vegetables; dark yellow vegetables; whole grains; fruits; tea; coffee and fish. Red meat, processed meats, refined carbohydrates and sweetened beverages were associated with higher pro-inflammatory markers.

Researchers found dietary patterns with higher inflammatory potential were associated with increased risk of cardiovascular disease and stroke.

The study only looked at women, but researchers said the results would likely apply to men as well.

How do you put this into practice? Plan your menu around foods such as tomatoes, blueberries, almonds, walnuts, lentils and salmon. Stock up on salad fixings.

Greens such as collards, broccoli, kale and spinach have antioxidants and other compounds that can help reduce inflammation and keep day-to-day damage to your cells to a minimum.

Spice your foods with turmeric, rosemary, cinnamon, cumin and ginger. Research has found they may slow down processes in your body that lead to inflammation.

Q: I used to meal prep, but now I work from home. Is it still a good idea to meal prep?

A: Prepping even a few staple items for the week can make healthy eating so much easier. As long as youre cooking, make a little more and freeze it or use it in another dish.

Even though many of us are working more from home, we still have work to do Zoom meetings, reports, helping with homework, laundry, etc. Meal prepping can help keep healthy eating plans on track.

Try batch-cooking chili or chicken tortilla soup, and freezing it in portions. You can prep quinoa ahead to add to salads later in the week. Its also helpful to cut up veggies in advance for a quick veggie tray or to use in a stir-fry. The more you do ahead, the easier it is to get dinner on the table.

The 2020 Dietary Guidelines for Americans continue to recommend at least two servings of fish a week. Heres a heart-healthy recipe, from Good Housekeeping, thats quick and full of protein and fiber. You can substitute any kind of fish you like.

1 cup couscous

cup water

1 orange

1 leek

3 cups baby kale

4 (5-ounce) skinless cod fillets

4 tablespoons olive oil

2 teaspoons salt

1 teaspoon pepper

8 squares parchment

Heat oven to 425 degrees. Arrange four (12-inch) squares of parchment paper on two baking sheets. In a bowl, combine couscous and water. Set aside.

Cut orange in half, and then peel 1 half, and coarsely chop fruit. Juice another half, and set aside.

Fold chopped orange into couscous. Slice the leek (white and light green parts only) into half-moons. Add the leek and baby kale to couscous mixture.

Divide the couscous mixture among the parchment pieces; top each with one 5-ounce cod fillet. Drizzle each with 1 tablespoon olive oil, teaspoon salt and teaspoon pepper. Sprinkle orange juice over top.

Cover each with another piece of parchment; fold each edge up and under 3 times, tucking edge underneath. Roast in 425-degree oven for 12 minutes. Transfer each packet to a plate. Using scissors, cut an X in the center, and fold back triangles to serve.

Servings: 4

Per serving: 340 calories; 32 grams protein; 40 grams carbohydrates; 5 grams fat (1 gram saturated fat); 3 grams fiber; 330 milligrams sodium

Charlyn Fargo Ware is a registered dietitian with SIU School of Medicine in Springfield, Illinois. Contact her at [emailprotected], or follow her on Twitter: @NutritionRd, or click here for additional columns. The opinions expressed are her own.

Read this article:
Charyln Fargo Ware: How to Manage Inflammation and Your Diet - Noozhawk

New federal dietary guidelines encourage Americans to focus more on eating healthy throughout life, to be flexible in their eating patterns and to cut down on empty calories.

The recommendations released every five years by the U.S. Department of Agriculture and the Department of Health and Human Services are designed to promote nutrition and prevent chronic disease.

The high prevalence of diabetes, cancer and heart disease could be reduced if people ate better, said Judith Wylie-Rosett, a professor of health promotion and nutrition research at the Albert Einstein College of Medicine in New York City. Chronic diseases are often related to obesity and poor nutritional habits.

Here are five important takeaways from nutrition experts:

The recommendations emphasize that healthy eating comes in many forms and can be adjusted to fit cultural traditions, personal tastes and different budgets.

Swapping out red meat, for example, doesnt mean people have to force down their least-favorite source of protein.

You can go with a plant-based diet or eat seafood, poultry and legumes rather than red meat, said Penny Kris-Etherton, a distinguished professor of nutrition at Pennsylvania State University in University Park.

The new focus on customization based on culture, budget and personal preference is a departure from the guidelines past one-size-fits-all approach to healthy eating.

For the first time, the guidelines say children under 2 should completely avoid foods and drinks with added sugars, such as cake, ice cream and fruit drinks.

But the guidance for added sugars otherwise remains unchanged, despite a report last summer from the dietary guidelines advisory committee that called for everyone ages 2 and older to cut consumption to 6% of daily calories, down from the currently recommended 10%.

Similarly, the guidelines stuck with previous advice on alcohol no more than two drinks per day for men and one for women in adults who choose to drink.

Sugar is often added to a variety of foods where you might not expect it, including bottled spaghetti sauce, ketchup, breads and cereals. Its important to read nutrition labels and select foods accordingly, Kris-Etherton said.

It

The guidelines for the first time outline recommendations by life stage, from birth through older adulthood. For example, babies should exclusively have breast milk for the first six months of life. If breastfeeding isnt an option, babies should be fed an iron-fortified infant formula.

In addition, the guidelines recognize that people 60 and older have slightly different nutritional needs. For instance, vitamin B12 deficiencies are more common in older people, so older adults are urged to eat the recommended amount of protein, a common source of B12, as well as B12-fortified foods.

Foods are not eaten in isolation but in a wide array of combinations over time a dietary pattern.

The idea, Wylie-Rosett said, is to eat a variety of colorful fruits and vegetables rather than focusing on specific nutrients. For example, beta carotene is a plant pigment and antioxidant found in carrots and other vegetables.

There are over 600 carotenoids, but the only one we talk about is beta carotene, she said. Weve created our nutrient guides to avoid deficiencies, (but) what we need to do is focus on optimal health.

To that end, the guidelines recommend people vary their source of protein, fill half their plate with a mix of different fruits and vegetables, select low-fat dairy or soy alternatives, and avoid foods high in sugar, saturated fat and sodium.

The theme of the 164-page guideline is to make every bite count. That means avoiding high-calorie junk foods such as potato chips, cookies and calorie-laden (and nutrient-poor) fast foods in favor of healthier options, Kris-Etherton said.

Think whole grains, fruits and vegetables; vegetable oils instead of butter or coconut oil; and low-fat dairy and leaner proteins.

When you fill up on all the right foods, you dont want the other foods, because youre full and satisfied, Kris-Etherton said.

And the benefits multiply, she said. People will likely sleep better, be less stressed and have more energy to exercise.

It just goes on and on, she said. Good nutrition really helps with overall well-being.

Read this article:
New dietary guidelines: 5 things nutrition experts want you to know - Rutland Herald

There is no specific diet for people with rheumatoid arthritis (RA). However, scientists believe that some foods may help ease the swelling that causes pain and stiffness.

This article explains what RA is and looks at some of the foods that might help relieve the symptoms. It also investigates whether some foods make RA worse and highlights some other ways that people can manage their symptoms.

RA is an autoimmune condition. This means that a malfunction of the immune system causes it.

More specifically, RA occurs when the bodys natural defenses attack the joints. This leads to painful swelling called inflammation. RA usually affects the joints in the hands, wrists, and knees. Sometimes, it can affect several joints at once.

The symptoms include painful aching or stiffness in the joints. People may feel extremely tired and weak, and occasionally, the condition can cause a low grade fever. Over time, RA can damage the joints permanently.

RA is a chronic, long-term condition, and there is currently no cure. Most people will have periods of remission, during which they have few or no symptoms. Other times, their symptoms will get worse. Doctors call these periods flare-ups.

People with RA can usually manage the condition by taking medications and making certain lifestyle changes.

Some experts believe that diet can help prevent flare-ups and manage the symptoms of RA. There is no specific diet that research has shown to help people with RA, but some foods may help control the painful swelling and support the immune system.

According to the Arthritis Foundation, many of these foods are part of the Mediterranean diet. They include:

Salmon, tuna, sardines, and anchovies are all rich in omega-3 fatty acids. According to the Arthritis Foundation, these fat molecules help fight the inflammation that causes joint pain in RA.

Fruits and vegetables are rich in antioxidants, which support the immune system. The fiber in fruits and vegetables may also help reduce inflammation.

Some of the best sources of antioxidants include blueberries, blackberries, cherries, strawberries, spinach, kale, onions, and broccoli.

Olive oil contains antioxidants, polyphenols, oleuropein, and oleocanthal. According to preclinical studies, these compounds have anti-arthritic and anti-inflammatory properties.

Nuts and seeds are useful for fighting inflammation. Walnuts, pine nuts, pistachios, and almonds are great sources of monounsaturated fat, protein, and fiber.

Experts recommend eating around one handful of nuts and seeds per day.

Beans are packed with antioxidants and anti-inflammatory compounds, including:

People with RA could try adding pinto beans, black beans, red kidney beans, or chickpeas to their diet.

Fiber is very important for heart and gut health. It can also help lower inflammation.

Some food sources of fiber include:

The Arthritis Foundation note that fats play a role in inflammation. As a result, people with RA should try to avoid trans fats. These are often present in baked goods, margarine, and fried foods.

Fats that people with RA should try to limit include:

Processed foods such as some ready-made meals, fast food, and cookies are often high in these fats. It is best to avoid these food items as much as possible.

The Arthritis Foundation also recommend that people with RA remove nightshade vegetables from their diet for 2 weeks to see whether or not they notice any difference in their RA symptoms.

Nightshade vegetables include eggplant, tomatoes, peppers, and potatoes. However, scientists need to do more research to investigate this theory before drawing any conclusions.

The Centers for Disease Control and Prevention (CDC) offer the following advice to people living with RA.

Many community and patient advocacy groups offer RA self-management courses and workshops. These tend to be free or inexpensive to attend.

During these workshops, people usually learn ways to manage pain, exercise safely, and stay in control of their condition.

When a person has RA, getting regular physical activity eases pain and helps the joints work better. It can also help people with the condition stay healthier for longer.

The CDC recommend getting at least 150 minutes of moderate intensity physical activity every week.

Having excess weight places pressure on the joints. In turn, this can make RA pain worse and prevent people from being active.

Losing just 1 pound (lb) (0.45 kilograms [kg]) of body weight will take 4 lb (1.8 kg) of pressure off the knee joints, for example.

The best way to lose weight and keep it off is by eating a healthful, balanced diet and exercising regularly.

People with RA should speak with a healthcare provider regularly. There are lots of treatment and management strategies available.

By working with their doctor, people with RA can usually maintain a high quality of life.

There is currently no cure for RA. It is a long-term condition that causes painful swelling in the joints.

Some scientists believe that certain foods can help with the symptoms. This is because some foods contain antioxidants, which support the immune system. Others contain compounds that may fight inflammation.

Some other ways to manage the symptoms of RA include staying active and maintaining a moderate weight.

Original post:
What is the best diet for rheumatoid arthritis? - Medical News Today

Digital Original

Porsha Williams Explains What it Means to Be a "Baby Vegan"

bravo Insider Exclusive!

Create a free profile to get unlimited access to exclusive videos, sweepstakes, and more!

Sign Up for Free to View

Porsha Williams indulges in the occasional fried-chicken sandwich, and she's a regular customer at Dennis McKinley's Original Hot Dog Factory. (Shehas to beloyal to her daughter PJ's father, after all.) But,on a day-to-day basis,The Real Housewives of Atlanta cast member keeps her diet as clean as possible.

The self-described "baby vegan" eats plenty of plant-based foods (see the clip above), and she has also tried intermittent fasting. She's also ordered pre-made meals so that she has quick, healthy dinners on hand at home. And even when she's running low on recipe inspiration, Porsha manages to whip up something that's packed with fiber and protein.

In a recent Instagram Story, the Black Lives Matter activist shared a look at her MacGyver-style meal. "When you tryna be healthy and you don't know what tf to cook," she wrote, adding several laughing emoji. On the menu: three hardboiled eggs, and a mixture of cooked onions and lentils. Clean, cozy ... one could do worse!

Want more The Real Housewives of Atlanta? New episodes air Sundays at 8/7c or catch up on this season through the Bravo app.

Bravos Style & Living is your window to the fabulous lifestyles of Bravolebrities. Be the first to know about all the best fashion and beauty looks, the breathtaking homes Bravo stars live in, everything theyre eating and drinking, and so much more. Sign up to become a Bravo Insider and get exclusive extras.

Go here to read the rest:
Porsha Williams Shared an Update on Her Healthy Eating Journey - Bravo

THURSDAY, Jan. 28, 2021 (HealthDay News) -- Adherence to plant-based diets is associated with a lower risk for type 2 diabetes, according to a study published online Jan. 13 in Diabetes Care.

Zhangling Chen, from the Harvard T.H. Chan School of Public Health in Boston, and colleagues used data from the Nurses' Health Study (NHS [1986 to 2012]; 76,530 women) and NHS II (1991 to 2017; 81,569 women) as well as the Health Professionals Follow-up Study (1986 to 2016; 34,468 men) to evaluate the association between plant-based diets and the subsequent risk for type 2 diabetes.

The researchers found 12,627 cases of type 2 diabetes during 2,955,350 person-years of follow-up. Participants with the largest decrease (>10 percent) in the plant-based diet index (PDI) and healthful PDI (hPDI) over four years had a higher diabetes risk in the subsequent four years (PDI: pooled hazard ratio [HR], 1.12; hPDI: HR, 1.23) compared with participants with stable PDI or hPDI, when adjusting for initial body mass index and initial and four-year changes in alcohol intake, smoking, physical activity, and other factors. The risk for diabetes was lower for each 10 percent increment in the PDI and hPDI over four years (PDI: HR, 0.93; hPDI: HR, 0.91). There was no association noted between changes in unhealthful PDI and diabetes risk. Between 6 and 35.6 percent of the associations between changes in the PDI and hPDI and diabetes risk was accounted for by weight changes.

"The findings of the current study not only confirm previous reports but also demonstrate that both four-year and longer-term (eight-year) improvements in adherence to overall and healthful plant-based diets are associated with lower diabetes risk," the authors write.

Abstract/Full Text (subscription or payment may be required)

Visit link:
Plant-Based Diet Adherence Tied to Lower Type 2 Diabetes Risk - HealthDay News

We are coming up on one year since the pandemic changed our lives. A year is a long time and can especially feel longer during the winter months. Do you find yourself dragging through the day, grabbing an energy drink, soda or extra cup of coffee?

Whether you suffer from seasonal affective disorder (SAD) or if the winter months, coupled with the pandemic, are wearing you down, take a look at your food choices. Are you ready for a change? I know I am! Healthy nutrition can impact how you feel, and here is how.

First, aim to include a variety of foods and food groups each day to your menu plan. Choose more complex carbohydrates. Complex carbohydrates include beans, lentils, 100% whole grain products and starchy vegetables such as sweet potato, winter squash and potatoes.

You will see several of these listed again because they are that important. Yes, these carbohydrates are good for you. By choosing complex carbohydrates over refined carbohydrates, you are fueling your body with vitamins, minerals and fiber. Lets take a closer look at some important vitamins that provide long-lasting benefits and may boost your winter well-being.

Vitamin B6 is a vitamin found in many plant-based and animal products. Vitamin B6 is important for brain development and helps keep the nervous system and immune system healthy. Good sources of Vitamin B6 include chicken, tuna, salmon, liver, dairy, beans, spinach, carrots, oats, bananas, whole grain flour, bran and brown rice.

Serotonin is a chemical released by the nervous system and has been found to help mood, calm nerves and promote relaxation. To increase our bodys serotonin, we need folic acid. Folic acid is another important B vitamin that can be found in dark, green, leafy vegetables and plants, beets, eggs, citrus fruits, nuts, seeds and lentils.

Vitamin D has many important functions, such as reducing inflammation and supporting immune function. Over time, inflammation can increase risk for chronic diseases. This time of year, many of us northern Minnesotans are unable to get enough natural Vitamin D from sunshine.

Other natural forms of Vitamin D can be found in fish such as salmon and canned tuna, egg yolk and mushrooms. Many foods are fortified with Vitamin D and offer the same benefits as natural Vitamin D. Foods that are commonly fortified with Vitamin D include, milk, orange juice, cereal and oatmeal.

Lastly, foods rich in antioxidants such as beta-carotene, Vitamin C and Vitamin E can support healthy immune function, especially important during the cold and flu season. Good sources of beta carotene, which is converted to Vitamin A, include spinach, carrots, sweet potatoes, pumpkin and cantaloupe. Good sources of Vitamin C are well known and include citrus fruits, broccoli, peppers, strawberries and tomatoes. Vitamin E can be enjoyed in nuts and seeds, beans, wheat germ and margarine.

All this sounds good on paper, but how are you going to include these foods into your meals? Plan ahead for both meals and snacks and think about combining the foods above to create a more nutrient-rich meal. Suggest a meal swap with a neighbor a couple times a month. This is a great way to try something different and share your favorite meal as well.

Lastly, consider checking out a cookbook from the library. As you can see, many of the foods above offer a variety of nutrients, so it may be easier than you think to enjoy a wholesome, energy-boosting, COVID-kicking meal plan.

Tammy Licari, RD, CDCES, LD, CD, is a St. Lukes Clinical Dietitian.

Continue reading here:
Nutrition: Diversify your diet to beat the winter blues - Duluth News Tribune

Page 63«..1020..62636465..7080..»

Home » Diet » Page 63