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Spice in your diet - Benefits and risks involved in consumption of spicy food   |  Photo Credit: iStock Images

New Delhi: The Indian cuisine contains spicy food in abundance. Most dishes are often rendered bland if the spice level is lower than normal, which is a lot. Be it a snack dish such as gol gappe or main course such as chole bhature, the spice level plays a significant role. An average human body reacts distinctly when exposed to spicy food. People may experience watery eyes, nose and burning sensation on the tongue. Some people may also experience hoarseness in their voice. However, is eating spicy food healthy for you? Here is what you need to know about it.

Here are some health benefits offered by spicy foods:

Everything comes with its set of advantages and disadvantages. Different people have a different level of spice tolerance. Despite the benefits offered, spicy food can cause stomach irritation in some people. Although spicy foods can promote healthy digestion, it can also aggravate already existing digestion issues. Furthermore, it may end up harming the taste buds as people may develop a taste for spicy food and might end up finding every other thing bland, or tasteless. It is always advised to consume spicy food in moderation.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

Get the Latest health news, healthy diet, weight loss, Yoga, and fitness tips, more updates on Times Now

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Spice in your diet - Benefits and risks involved in consumption of spicy food - Times Now

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With 1.2 million respondents in 50 countries covering 56% of the world population, the UNs Peoples Climate Vote is the largest ever survey of public opinion on climate change. The poll revealed that an overall average of 30 % of people in the surveyed 50 countries support the promotion of plant-based diet as a climate policy. The figure is as much as 42% in developing states and 33% in high-income countries.

The Peoples Climate Vote was carried out by the UN along with the University of Oxford and various NGOs, to educate people on the subject of climate change and the possible solutions thereof, as well as to survey the public around the world as to the actions they believe governments should take.

On the subject of plant-based diets, the report states, Rearing livestock in a conventional way contributes to climate change mainly due to deforestation to expand pastures. Unless forest-friendly and regenerative and biodiversity conservation approaches are adopted in livestock and beef production, just like conventional agriculture it creates environmental and health impacts. Plant-based diets offer an alternative to provide nutritious food with lower methane emissions.

The popularity of the concept of plant-based diet as a climate policy, compared to the overall average of 30% around the world, showed that 42% were in favour in small island developing states; 33% were in favour in high-income countries; 29% in least developed countries; and 29% in middle-income countries.

The survey brings the voice of the people to the forefront of the climate debate. It signals ways in which countries can move forward with public support as we work together to tackle this enormous challenge. Achim Steiner, Administrator, United Nations Development Programme.

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UN Reveals 30% of the Entire Planet Supports Plant-Based Diet as a Climate Policy - vegconomist - the vegan business magazine - vegconomist - the...

In politics, any idea can be pressed into service if it fits a purpose. The one I have in mind has been snatched from its Republican originators and is now at work on the left wing of the Democratic Party.

The idea is starve the beast. It came from one of President Ronald Reagans staffers and was used to curb federal spending.

It was a central idea in the Republican Party through the Reagan years and was taken up with vigor by tax-cutting zealots. It was on the lips of those who thought the way to small government was through tax cuts, i.e., financial starvation.

Now starve the beast is back in a new guise: a way to cut dependence on oil and natural gas.

This is the thought behind President Joe Bidens decision to revoke the permit for the Keystone XL pipeline, bringing oil to the United States from Canada, even after the expenditure of billions of dollars and an infinity of studies.

It is the idea behind banning fracking and restricting leases on federal lands. Some Democrats and environmental activists believe that this blunt instrument will do the job.

But blunt instruments are unsuited to fine work.

It also is counterproductive to set out to force that which is happening in an orderly way. The Biden administration shows signs of wanting to do this, unnecessarily.

Lumping coal, oil, and gas as the same thing under the title fossil fuel is the first error. In descending order, coal is the most important source of pollution, and its use is falling fast. Oil continues to be the primary transportation fuel for the world. World oil production and use hovers around 100 million barrels a day and that has been fairly steady in recent years.

In the United States, the switch to electric vehicles is well underway and in, say, 20 years, they will be dominant. Likewise, in Europe, Japan, and China. That train has left the station and is picking up steam.

Government action, like building charging stations, wont speed it up but rather will slow it down. The market is working. Willing buyers and sellers are on hand.

Every electric vehicle is a reduction in oil demand. But the world is still a huge market for petroleum and will be for a long time. What sense is there in hobbling U.S. oil exports? There are suppliers from Saudi Arabia to Nigeria keen to take up any slack.

Natural gas is different. It is a superior fuel in that it has about half the pollutants of coal and fewer than oil. It is great for heating homes, cooking, making fertilizers and other petrochemicals. Starving the production just increases the cost to consumers.

The real target is, of course, electric utilities. They rushed to gas to get off coal. It was cheaper, cleaner, and more manageable. Also, gas could be burned in turbines that are easily installed and repaired. Boilers not needed; no steam required.

But there are greenhouse gases emitted and, worse, methane leaks at fracking sites and from faulty pipelines throughout the system. These represent a grave problem. Here the government can move in with tighter regulation. If it is fixable, fix it. But methane leaks are no reason to cripple domestic production.

The question for the beast-starvers comes from Clinton Vince, who chairs the U.S. energy practice and co-chairs the global energy practice of Dentons, the worlds largest law firm. He asks, Is it better to sell natural gas to India and China or to let them build more coal-fired plants? Particularly if carbon-capture and sequestration technology can be improved.

If we are to continue to reduce carbon emissions in the United States, we need to take a holistic view of energy production and consumption. Does it make sense to allow carbon-free nuclear plants to go out of service because of how we value electricity in the short term? A market adjustment, well within government purview, could save a lot of air pollution immediately.

The hydrocarbon beast doesnt need to be starved, but a diet might be a good idea.

Llewellyn King is executive producer and host of White House Chronicle on PBS. His email is llewellynking1@gmail.com. He wrote this for InsideSources.com.

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King: Dont starve the energy beast when a diet will do - Herald and News

If there ever was a year to let unhealthy habits bite the dust, 2021 is definitely it for many, it'll be a year of rebuilding routines, and making redeeming choices moving forward. And it might be the first time that you're interested more in how food makes you feel rather than how you look; fortunately, there are a handful of eating plans that can help you on both fronts. Stefani Sassos, MS, RD, CDN, the Good Housekeeping Institute's registered dietitian, explains this year's best diets which can revolutionize your cardiovascular health, help you shed steady pounds, plus boost your mood won't push you towards what's commonly known as "yo-yo" dieting. "These aren't gimmicks to get you ready for a wedding in two weeks. The best diets teach you excellent nutrition principles that you can adopt for life, no matter which program you're following," she contends.

These top-rated diets and programs hold promise for anyone looking to improve their health this year; if 2021 had a singular theme, it's sustainable, Sassos says. "These diets aren't cutting out major food groups that your body needs, but rather focus on incredible staples that you're adding into your everyday routine, and keep you on a reasonable track to better habits," she adds. Only one of the diets on our list actively discourages meat, but all of them emphasize more plant-based eating, Sassos points out, adding that these plans fight cardiovascular disease and inflammation while providing more antioxidants than ever: "You're going to fill up on nutritious foods that may, in turn, help you manage your weight."

It takes some work to get yourself ready for a healthier routine, especially if you want to stick with it all year long. Here's what you should prioritize on any diet you try:

You should always consult a primary care provider and/or with a registered dietitian on an individual basis before making drastic changes to your diet. Certain pre-existing health conditions may prevent you from following prescribed dietary plans. Discuss any potential side effects with a doctor before changing your diet or trying a new one altogether.

Below, we're sharing a ranking of the best diets of 2021, a brief explanation of why each program should edge out trendier diets you see elsewhere (yes, including Keto and Whole30), and resources to help make an easier transition for you into a brand-new routine. Read on to learn why each diet is healthy in the long run, but to summarize, the best diets for you in 2021 are:

This lifestyle-based diet, inspired by healthy communities in nations like Greece, Spain, France, and Italy, is consistently ranked as the best diet for many good reasons. Snagging the top spot in U.S. News and World Report's annual diet ranking for the fourth year in a row, Sassos explains this diet comes with the least amount of rules. Stop counting calories, and start thinking about how many vegetables, fruits, whole grains, and legumes or pulses you can stack in your day. Lean proteins are also on the menu, as well as heart-healthy fats like olive oil and nuts plus wine (!), but most Mediterranean diet meal plans take you back to solid nutritional basics, Sassos explains.

"While it's not designed for dramatic weight loss in a short period of time, these Mediterranean-style foods can promote better health in general and may lead to modest sustainable weight loss over time," Sassos says. As we've highlighted in years past, the diet-turned-lifestyle has been linked to serious longevity, among other benefits (like preserving memory and cognitive abilities!).

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According to the Centers for Disease Control and Prevention, nearly half of the adults in the U.S. are living with high blood pressure, but only 1 in 4 adults actually work to lower it. It's why scientists first created the DASH program in the early 1990s, targeting sources of high sodium and unhealthy saturated fats in most people's diets. Over time, a DASH diet, or "dietary approaches to stop hypertension," works to lower blood pressure naturally by asking dieters to reduce red meat consumption as well. Alcohol is curtailed as much as possible, and dieters are also asked to participate in at least 2 hours and 30 minutes of exercise each week.

Your heart health will certainly improve if you follow this low-fat, low-sodium diet. But since DASH promotes plenty of nutritional foods that can be found in other diets on this list, you can expect some weight loss, especially if you're replacing high-calorie, processed foods on a daily basis with DASH-approved meals. "It's beneficial for anyone with a family history of heart disease or, if you've picked up a habit in the last year of eating more fast food or pre-packaged convenience items, then a DASH diet can help you course correct," Sassos says.

Why does this diet help shed pounds better than others on this list? At the end of the day, it has to do with plenty of vegetables and fruit, of course, but more so with the fiber that these items introduce into your diet. Unlike other diets that emphasize priority on certain food groups and remove others (cough, Keto!), Volumetrics doesn't technically restrict you from eating your favorite foods it just requires keen moderation to be successful. If you like indulging in a small treat from time to time, you'll learn to balance these treats out with the help of Barbara Rollins, PhD, who has written the ultimate guide to getting started, The Ultimate Volumetrics Diet.

The Ultimate Volumetrics Diet: Smart, Simple, Science-Based Strategies for Losing Weight and Keeping It Off

$16.99

As you might have guessed, the diet is based on the volume of your meals, allowing you to reach for more vegetables, fruit, and plant-based items that are high in fiber and water. Developed by researchers at Pennsylvania State University, this diet's meals are designed to help you feel fuller for longer while maximizing each calorie consumed; you're encouraged to double down on servings of leafy greens and sweet fruit, as long you're replacing other caloric foods instead. Think: A half cup of salsa with as many crudit as you'd like in place of salty tortilla chips. "It's meant to make you not feel deprived because you're eating volume-rich foods that are going to keep you full," Sassos adds.

You'll be able to eat higher amounts of the following foods via the meal plans presented in Rollins' guide:

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Flexitarian diets are far from a vegan diet, but for those who have yet to hop on the plant-based train, a flexitarian diet can be much more attainable than removing all animal-sourced foods at once. Out of all the diets on this list, this offers the most flexibility, as you create guidelines and rules to help cut back meat and dairy at your own pace. Replacing meat and dairy in your diet is more about reaching for vegetables and whole grains, as "vegan" alternatives can be just as unhealthy as some convenience foods in your local supermarket.

Lastly, there are benefits to reducing your consumption of meat and dairy that goes beyond your own health and waistline both medical experts and conservationists are increasingly calling for more plant-based eating to help stem the pull of agricultural demand on our planet's resources. "Compared to veganism, flexitarian diets are more sustainable for the average dieter, and also sustainable for the planet, too," Sassos says.

In addition to doubling down on vegetarian meals and things like Meatless Mondays, you can choose a few of these smart vegan-approved alternatives to add to your weekly routine:

How to Start a Flexitarian Diet

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Many of these diets come with meal plans and recipes, available in books and guides online but digital dieting services answer more questions than most, and support users with every single decision they can make. Noom is best suited for those who need more structure and guidance, or for those who may be attempting a diet for the very first time, as it provides a layer of interactive support that you can't find in a printed book. The service starts with a long interactive "quiz" designed to help create a calorie plan for you, but you'll use the app-based service to track the foods you're eating and log your exercise (as well as other data like blood pressure). Plus, you can even sign up for 1-on-1 health coaching throughout your experience, if you're willing to pay a subscription fee.

Noom is perfect for a self-starter kind of dieter, Sassos explains, as it provides all the metrics you may need nutritional information, clear guides to what you should be eating based on a color-coded system, and plenty of recipes to cook through. But it doesn't do a full meal-plan guide, meaning you'll have to be plugged in to make your own plans for success throughout your journey.

Could this be the "next" Mediterranean diet? After all, these diets have striking similarities; they feel more like lifestyle changes than anything, both are directly sourced from cultures in countries overseas (in this case, pulled from Denmark, Sweden, and Norway, among others), and both stress the same food groups. The only difference may lie in the kinds of fats and oils each approach promotes, which may actually allow more Americans to find themselves keen on a new lifestyle diet.

On the Nordic Diet, you'll turn to recipes that are high in plenty of seasonal vegetables and fresh fruits, a whole suite of whole grains, and more lean proteins found in the seas and lakes of the namesake region. You'll ditch processed, sugar-filled foods, and incorporate a bit less lean poultry and beef than you would on a Mediterranean diet meal plan. The main difference between the programs, however, is the source of healthy fats: Olive oil is swapped for canola oil in the Nordic diet, as its also extremely low in saturated fats, higher in monounsaturated fat (the good stuff!), and contains heart-healthy omega-3 fatty acids Sassos explains. Like those enjoying a Mediterranean diet, Nordic dieters can work to lower cholesterol, blood pressure, inflammation, plus reduce future risk of cardiovascular disease, all the while helping you lose weight over time.

Another key difference in a Nordic diet is the emphasis on powerful, supercharged carbohydrates: You'll enjoy crackers and crispbreads made only from whole-grain barley, oats, and rye. Alongside fiber found in these whole grains, there's also fiber sourced from increased consumption of berries in a typical Nordic diet meal plan, as noted by researchers at Harvard University. Berries contain plenty of chemicals known as anthocyanins, which may lower blood pressure by directly impacting the health of your blood vessels.

The only catch (and the reason why Mediterranean diets continue to reign supreme) is the lifestyle's typical cost for most Americans. Doubling down on unprocessed grains and seafood more often can be cost-prohibitive for some, Sassos says; but it may also encourage seafood lovers to give it a try over other dietary plans.

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The Best Diets of 2021, According to Our Registered Dietitian - GoodHousekeeping.com

Gail Ciampa|The Providence Journal

Theres no lack of diet talk at this time of year. Even a pandemic cant stop the flood of cookbooks that promise to help us start the year right to eat better and slim down.

Dr. Michael Greger, M.D. has written "The How Not to Diet Cookbook: 100+ Recipes for Healthy, Permanent Weight Loss. He describes it as an evidence-based weight loss book. It comes with more than 100 recipes, from Robin Robertson,to facilitate more healthful cooking.

A nutrition expert, founder of nutritionfacts.org and author of How Not to Die, Greger'srecommendations and strategies are densely explained. They address dealing with calories, gut health, metabolism, circadian rhythms and more. Then they are summarized at the end of each chapter. You can look up the research that relates to each one.

Greger himself describes some of the strategies as scientific slam dunks and some as less certain. If you wish not to follow some advice, dont, he writes.

His Tweaks suggest what to do at each meal. They include preloading with water and negative calorie foods; incorporating vinegar; having undistracted meals; and following a 20-minute rule that says eat and move on. He details the science relating to each one.

He advocates taking daily doses of things ranging from black cumin and garlic powder to nutritional yeast and green tea. Every night, his recommendations including fasting after 7 p.m. and getting sufficient sleep.

I could go on and on, but you can check out the book published by Flatiron Books last month ($29.99).

You can tune in to The Providence Journals Facebook page for a live interview with Greger by Journal partner Robin Kall Homonoff. Shell always be Reading with Robin to me from her local talk-radio program that launched her career.

She is happy to add reader questions to her interview. You can email her atrobin@robinkall.com.

Robin's chat with Greger is scheduled for Jan. 25 at 5:45 p.m. See you there.

In the meantime, here are some recipes from the book to try.

1 large butternut squash (about 2 pounds), halved lengthwise

teaspoon onion powder

teaspoon smoked paprika

1 cup Light Vegetable Broth (see recipe) or water

1 yellow onion, chopped

3 garlic cloves, minced

1 large red bell pepper, cut into -inch dice

1 small fresh hot chile, seeded and minced, or 1 (4-ounce) BPA-free can salt-free chopped mild green chiles, drained

1 (14-ounce) BPA-free cansalt-free diced tomatoes, undrained

3 cups cooked* or 2 (15-ounce) BPA free cans salt-free pinto beans, drained and rinsed

2 cups fresh or frozen corn kernels

2 teaspoons ground cumin

2 teaspoons chili powder

1 teaspoon dried oregano

Super-Charged Spice Blend (see recipe)

Ground black pepper

cup minced fresh cilantro or parsley

Preheat the oven to 375 degrees. Line a rimmed baking pan with a siliconemat or parchment paper.

Scrape out the seeds and fibers from the squash, then cut the squash into 1-inch dice. Evenly spread the diced squash in a single layer on the prepared baking pan. Sprinkle with the onion powder and paprika; then roast in the oven for about 45 minutes, or until just tender but not completely soft. (You should be able to pierce through a piece of squash with a knife and get a little resistance.) Set aside.

Heat the Light Vegetable Broth in a large pot over medium heat. Add the onion and cook until softened, about 5 minutes. Add the garlic, bell pepper, and chile and continue to cook until the vegetables are tender, about 5 minutes longer. Stir in the tomatoes with their liquid, pinto beans, corn, cumin, chili powder, and oregano. Season withSuper-Charged Spice Blend and ground black pepper to taste. Add the roasted squash and bring to a simmer. Cover and simmer gently until all the vegetables are tender and the flavors have developed, about 20 minutes. The stew should be thick, but if it thickens too much, add a little more broth. Just before serving, stir in the cilantro. Taste and adjust the seasonings, if needed. Serve hot.

MAKES: 6 servings

cup nutritional yeast

1 tablespoon garlic powder

1 tablespoon onion powder

1 tablespoon dried parsley

1 tablespoon dried basil

2 teaspoons ground thyme

2 teaspoons mustard powder

2 teaspoons paprika

2 teaspoons ground cumin

1 teaspoon ground black cumin (nigella seeds)

1 teaspoon ground ginger

teaspoon ground turmeric

teaspoon celery seeds

teaspoon ground black pepper

Combine all the ingredients in a spice grinder to mix well and pulverize the dried herbs. Transfer the mixture to a shaker bottle with a tight-fitting lid. Store in a cool, dry place.

MAKES: 2/3 cup

1 red onion, coarsely chopped

2 carrots, cut into 1-inch pieces

2 celery ribs, coarsely chopped

3 garlic cloves, crushed

2 Roma tomatoes, cored and halved

2 dried shiitake mushrooms

cup fresh, coarsely chopped parsley

2 bay leaves

teaspoon ground black pepper

2 tablespoons white miso paste

Dr. Gregers Special Spice Blend (see recipe)

In a large pot, heat 1 cup of water over medium heat. Add the onion, carrot, celery, and garlic and cook for 5 minutes. Stir in the tomatoes, mushrooms,parsley, bay leaves, and black pepper. Add 7 cups of water and bring to a boil. Lower the heat to low and simmer for 1 hours.

Remove from the heat, let cool slightly; then remove and discard the kombu if used. Transfer the broth to a high-powered blender and blend until smooth. Strain the blended broth through a fine-mesh sieve back into the pot or a large bowl, pressing the vegetables against the sieve to release their juices. Ladle about cup of the broth into a small bowl or cup. Add the miso paste and Dr. Gregers Special Spice Blend to taste and stir well before incorporating back into the broth.

Let the broth cool to room temperature before dividing into containers with tight-sealing lids and storing in the refrigerator or freezer. Properly stored, the broth will keep for up to 5 days in the refrigerator or up to 3 months in the freezer.

MAKES: 6 cups

2 tablespoons nutritional yeast

1 tablespoon onion powder

1 tablespoon dried parsley

1 tablespoon dried basil

2 teaspoons ground thyme

2 teaspoons garlic powder

2 teaspoons paprika

1/2 teaspoon ground tumeric

1/2 teaspoon celery seeds

Combine all the ingredients in a spice grinder to mix well and pulverize the dried herbs. Transfer the mixture to a shaker bottle with a tight-fitting lid. Store in a cool, dry place.

MAKES: 1/2cup

3 cups Light Vegetable Broth (see recipe)

1 yellow onion, chopped

4 garlic cloves, finely chopped

1 red bell pepper, seeded and diced

1 yellow or green bell pepper, seeded and diced

1 (28-ounce) BPA-free cansalt-free diced tomatoes, undrained

1 cup uncooked hulled barley, soaked overnight in water and then drained

1 teaspoon smoked paprika

1 teaspoon ground fennel

1 (-inch) piece fresh turmeric, grated, or teaspoon ground

teaspoon dried oregano

teaspoon red pepper flakes, or to taste

1 cups cooked* or 1 (15-ounce) BPA-free can salt-free cannellini beans, drained and rinsed

1 (14-ounce) BPA-free can artichoke hearts, drained and quartered

1 cup green peas

3 tablespoons chopped fresh flat-leaf parsley

1 lemon, cut into wedges

Heat cup of the Light Vegetable Broth in a large saucepan or paella pan over medium heat. Add the onion and garlic and cook until just softened, about 4 minutes. Stir in the red and yellow or green bell peppers, tomatoes with their juices, barley, paprika, fennel, turmeric, oregano, and red pepper flakes. Stir in the remaining 3 cups of broth and bring to a boil. Lower the heat to a low simmer, cover, and cook until the barley is tender, 45 to 50 minutes.

Once the barley is tender, uncover, stir in the cannellini beans, artichoke hearts, and peas, and then cover and set aside for 10 minutes before serving. Taste and adjust the seasonings, if needed. Sprinkle with the parsley, garnish with lemon wedges, and serve hot.

MAKES: 4 to 6 servings

Recipes excerpted from"The How Not to Diet Cookbook: 100+ Recipes for Healthy, Permanent Weight Loss. Reprinted with permission from Flatiron Books.

gciampa@providencejournal.com

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Advice, tips, recipes all meant to help teach 'How Not to Diet' but to stay well - The Providence Journal

We have turned the corner! 2021 is (finally!) here!If you havent read last months article regarding several encouragements to make healthy changes going into the new year, then you may find yourself scrambling and stressed as you gear up for making or implementing your health goals for the new year.Here is the problem with much of the New Year resolution-ing that goes on: People view it as though they are picking the diet they are going to date for the next three to six months. What is the right diet for me? How do I get healthy? Vegan, keto, paleo, flexitarian etc. How to choose?! There are too many options! It can create a lot of unnecessary current stress and future guilt.I believe two things contribute to this food stress and overwhelm. Two unnecessary ways of thinking leave us either indecisive, over-dogmatic, or discouraged or all of the above.The first problem is that we fall into the trap of diet identity. This is when we make changes to our eating habits (often ascribing to a certain diet) and then proceed to define ourselves by our food choices. We realize that in order for our changes to work, we must incorporate it into our lifestyle. Lifestyle diets is very in presently.Vegan and keto are probably the top ones currently that purport that they are a way of life and not just a way of eating. On one hand, this makes a lot of sense. This is because the reality is the most significant changes are made when they are adopted completely and with consistency. When something is part of your lifestyle, you do it regularly. It shapes your decisions and the patterns of your choices.There is nothing wrong with making changes that affect your life. The problem is when a diet identity creeps in and you define yourself by it. You begin to say and believe this is what or how I eat and this is who I am. I am a .Vegan, Keto, Paleo, gluten-free person, etc.I think part of the reason we get to this place is because we want (and need) a measure of support and affirmation as we change. Having support and like-minded friends isnt bad but finding your whole-person affiliation with your food choices isnt good.This mindset creates lines of definition between groups of people and gives a false sense of value. It makes room for only one way of ideal eating and puts people in camps of you eat this way and I eat that way. This mindset can make a person overly-sensitive, dis-unifying in their attitudes towards others and inflexible in their mindset.This mindset isnt realistic with how life works which is dynamic and ever-changing. Pigeon-holing yourself (or others ) into a certain type of eater may lead to a dis-service to your health as time goes by.This actually leads us to the second problem that promotes food stress during the new year: having an inflexible view of food. What do I mean by that? It is the view that a strict, particular way of eating is the way for you at all times. It is a little bit of an all-or-nothing approach.The truth is, since when is life stagnant? What other area in your life do you expect to be fixed? Relationships, jobs, skills, dreams, physical health none of those remain the same throughout your life. So why do we think that our diets should look the same forever and that there is a rigid one-size-fits-all-at-all-times approach?What may have served you at one season of life may not in another. Digestion and hormones change, as do physical demands and activity. Conception, birth, lactation and just being a mom also place specific demands on the body. Let your ideas of what will nourish you ( and your family) be flexible. Let it grow and change. Its not about yo-yoing. Its simply making smart, appropriate adjustments.You can see where an inflexible mindset, paired with defining yourself by your food diet, can get complicated. Maybe you discovered keto and you identified yourself that way for a time. You dropped weight, slept better and felt amazing.Then things started to shift. You realized that the lack of fiber and vitamins from slashing the fruits and veggies were taking a toll on your digestion and nutrient status. You start to rethink your food and yet that prospect feels too scary. How can you change when you have developed a community and lifestyle around keto?That might seem like an extreme example but it shows that when we get stuck in the identity trap we are not able to make the necessary changes to our food habits without some difficulty.I suggest that you rethink this. Please give yourself permission to acknowledge that certain foods or eating styles that served you at one time may not at another. Do note that this isnt promoting yo-yo dieting. When you have a solid nutritional foundations, this flexible view of food actually wont lead to yo-yo dieting.But what is a solid nutrition foundation, you ask? The foundation is whole, unprocessed foods. This is always best.Being flexible with good nutrition may mean that you need to include more carbohydrates (from whole foods) into your meals or to taper your carbohydrates during the day because you find yourself more sedentary. You may need to boost your fat intake or drop it a little bit. etc. All of these changes ought to occur around whole, minimally processed foods.Carbohydrates, fats and proteins, fiber and vitamins are all found in whole foods (especially plant foods). That is what our bodies need, yet those specific detailed needs will shift and look different at various times of your life.Going meatless might serve you for a time. Things might change and you decide to include animal products. You may find certain veggies tear up your stomach and must be avoided for a spell or you need to avoid foods with certain fibers. Your life and body, money and energy will shift and change and your diet should too.That is 100% OK (if you havent attached too much to the way you eat).Rather than ascribing to a certain diet lifestyle, try ascribing to real, unprocessed foods. Start there. Whatever you do, avoid the temptation to make your food choices your identity or a fixed state that you can never modify.Step into the New Year with fresh, unfettered resolve to make nourishing changes and/or stick to the ones you have already developed. Do it without defining yourself by your food choices and keeping a flexible view of food.

Cathryn Arndt is a Registered Dietitian Nutritionist (RDN) who owns a nutrition counseling business called The Pantry Lab LLC. She lives in Lebanon with her husband and daughters. Find her at thepantrylab.com or visit her Facebook page by searching under Dietitian Cathryn.

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When focusing in on new year, avoid these diet pitfalls - lebanonlocalnews.com

"There is a lack of medications to prevent or delay Parkinson disease, yet we are optimistic that this new evidence suggests nutrition could potentially delay onset of the disease, said Silke Appel-Cresswell, MD, study author and an associate professor at the Pacific Parkinson's Research Centre, Djavad Mowafaghian Centre for Brain Health, Division of Neurology, University of British Columbia (UBC), in a statement.

Mediterranean diets have been linked to reduced rates of cancer, cardiovascular disease, Alzheimer disease, and PD. Previous research shows that the MIND diet may reduce Alzheimer disease incidence by 54% and that there is a likely higher cognitive health benefit than the OMeDi. However, this is the first study to examine the effects of the MIND diet in a cohort of patients with PD and compare it with other popular Mediterranean diets.

The researchers gathered self-reported data from 176 participants, 167 of whom had PD and 119 controls. Participants with PD were 68.3% men, with a mean age of 64.9 (8.0) years and a mean disease onset of 6.5 (3.1) years previously. Control participants were 39.3% male, with a mean age of 61.8 (9.9) years. All of the participants were recruited through the Pacific Parkinsons Research Centre at UBC.

In the cross-sectional study, participants, particularly women, with a high adherence to the MIND diet had a later age of disease onset, experiencing a mean delay of up to 17.4 (range, 15.6-17.4; P .003) years, than men, whose high adherence contributed to a delay of up to 7.4 (range, 3.6-7.4; P = .21-.01) years.

Although female participants experienced only slightly larger MeDi effect sizes compared with male participants, the average effect size of the MIND diet in women was more than 3 times that of the men and surpassed all MeDi effect sizes, suggesting that its dietary components may be better suited to delaying PD onset than MeDi in a female-specific manner, wrote the authors.

The MIND diet was the only diet shown to have an interaction between sex and diet score, despite none of the diets used in the analysis differentiating food intake by sex.

"If we understand the sex differences between the MIND diet and Mediterranean diet then we might better understand the sex differences that drive Parkinson's disease in the first place," said Avril Metcalfe-Roach, lead author of the study and a PhD candidate at UBC's Michael Smith Laboratories.

Female participants were often more adherent to the MIND diet compared with their male counterparts, even after taking into account kilocalorie consumption, which the researchers said may indicate that the higher scores for the MIND diet are not due to differences in food volume.

For men, adherence to the GMeDi had the greatest association with disease onset compared with the OMeDi and the MIND diet, leading to delays of 6.2 to 8.4 years (P = .02-.002). In women, the GMeDi contributed at delays of 8.4 to 9.8 years (P = .05-.03).

The MIND diet had a weak correlation with age of onset, having delayed disease by just 3.6 to 7.4 years (P = .21-.01), and it performed similarly to the onset delay associated with the OMeDi, which was 4.6 to 6.4 years (P = .15-.03) in men.

Study limitations include that the authors assumption that dietary habits remained consistent over participants lifetimes. They said that future studies should investigate this effect in a larger cohort and should analyze the effect of diet on other PD symptoms, such as gut microbial dysbiosis, disease progression, constipation, and cognition.

Reference

Metcalfe-Roach A, Yu AC, Golz E, et al. MIND and Mediterranean diets associated with later onset of Parkinsons disease. Mov Disord. Published online January 6, 2021. doi:10.1002/mds.28464

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Study Finds That Diet May Delay Onset of Parkinson Disease - AJMC.com Managed Markets Network

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The carnivore diet is often touted as a natural way of eating that aids weight loss, improves your mood, and can solve a plethora of health issues.

It has been propelled into the mainstream by the likes of Joe Rogan who regularly promotes the diet on his podcast.

But is it healthy? And what does the science say?

Firstly, its important to note that definitions of the carnivore diet appear to differ slightly between different sources. Some adherents rely entirely on raw meat, others cook it.

Some followers of the carnivore diet choose to include small amounts of low-lactose dairy products in their meals, as well as eggs. However, many stick to exclusively to chicken, pork, lamb, beef turkey, organ meats.

Tea, coffee, and other drinks made from plants are typically not allowed on the diet. Neither are beans, legumes, starches, fruit, or vegetables.

Leading plant-based health expert Dr. Neal Barnard regularly speaks out about the carnivore diet. In an exclusive interview with Plant Based News, he branded the diet even more stupid than keto.

Dr. Barnard made his comments about the diet with speaking to PBN Klaus Mitchell, in a quickfire-style interview format.

Just when you thought it couldnt get any worse, people came up with something even stupider [than low carb diets including Atkins and Keto], Dr. Barnard said of the carnivore diet.

These things wont last, but they come up. They dont stay popular for very long, and thats because a low carbohydrate diet eliminates more than half of what you normally eat.

Carbohydrates are fruits and starchy vegetables, and starchy grains, and beans all these things your body is designed for. They are all gone. So if you stop eating so many foods, youre going to lose weight. But as time goes on, people cant live with that.

And its lucky they cant live with [the restriction] because the risk of all the animal products over the long run include heart disease, Alzheimers disease, among others.

And theyve been kind of sneaky with it. It used to be when they did studies on low carbohydrate diets they would more honestly describe when people had adverse reactions, like massively high cholesterol levels. Now they just report averages, so the average cholesterol only went up about 10 points.

What actually happened was that some dropped because they were losing weight, for others they went through the roof and theyre hiding that from you.

Most concerns surrounding the carnivore diet are in relation to lack of vitamins it provides, particularly vitamin C.

In an online interview CardiologistDr. Joel Kahncriticised people who cling to the carnivore diet as a panacea.

The big puzzle isone of the things that plant-based eatersget way more than anyone else is Vitamin C, which builds healthy walls, builds healthy immune systemsVitamin C has so many benefits to the body.

Where are these people where every chart says meat has no Vitamin C getting it? Are they eating raw meat that may contain it? Are they eating organ meat?

Last year, celebrity singer James Blunt revealed he once got scurvy after adopting a carnivore diet to annoy vegans.

Scurvy, which is caused by extreme vitamin C deficiency, causes symptoms including bleeding gums, rotting teeth, and fatigue among others.

Most health organizations advocate for low consumption of meat, particularly red meat which The World Health Organization classifies as aGroup 2A carcinogen.

This means products such as pork, beef, and lamb probably cause cancer.

Moreover, the WHO says the strongest evidence for an association with eating red meat is for colorectal cancer. However, there is also evidence of links with pancreatic and prostate cancer.

Diets consisting solely of animal products will most likely be high in saturated fat and cholesterol. Dr. Joel Kahn says excessive amounts of saturated fat conclusively cause heart disease.

The cardiologist spoke toPlant Based News Klaus Mitchell about how a new publication sheds light on the debate about dietary saturated fat and cardiovascular health.

The paper, titledReduction in Saturated Fat Intake for Cardiovascular Disease, was published by the Cochrane Database, which is considered by many to be the most respected research group in the world.

Discussing the paper, Dr. Kahn told Mitchell: This new super review by the Cochrane Databaselooked at 16 of the best studies, 59,000 people, very detailed information about their diet. Some had high saturated fat diets by design of the study. Some had low saturated fat diets more meat, more butter, more cheese, less meat, less butter, less cheese.

At the end of the day, they found that within two years, we can enjoy a 21 percent reduction in our risk of heart attack, stroke, of congestive heart failure, dying of heart disease. And if we do more than the average, if we change our diet more than just average, so theres essentially no meat, butter, cheese, turkey, and pork, well see even bigger results.

A popular argument for the carnivore diet is that humans are designed to eat meat. However, a slew of medical professionals have debunked this claim.

Dr. Justine Butler, from Viva!, says: Carnivores have sharp teeth and claws that help them to rip their prey apart, tearing off chunks of raw meat and wolfing them down without the aid of a knife and fork.

Their acidic stomachs help to digest flesh quickly and their short intestines allow the rapid expulsion of rotting meat remains.

Herbivores, such as rabbits, horses, and sheep, chew from side-to-side and have longer intestines to absorb nutrients. Their saliva (and ours) contains amylase, an enzyme that helps digest starchy carbohydrates found in bread, rice, and other whole grains.

Carnivores dont spend as much time chewing nor do they consume many carbohydrates, so there is no need for amylase in their saliva.

Their strong jaws can only open and shut and are incapable of moving from side to side as ours do.

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The Carnivore Diet: Is It Healthy? What Do The Experts Say? - Plant Based News

In the fast-food world, McDonalds has said that it will test a plant-based burger called McPlant in key markets this year. This move follows successful plant-based rollouts from Burger King and Dunkin.

An emerging product segment that may pick up steam in 2021 is plant-based seafood, as this category is still relatively new but speaks to both health and sustainability concerns.

New York-based Gathered Foods is already seeing success with its Good Catch Plant-Based Tuna, now being sold in tuna aisles at 6,000 retail locations in the U.S. market.

While our target consumer is the flexitarian, weve seen great success with both natural food retailers and more conventional food stores, explains Christine Mei, CEO of Gathered Foods.

The company is now moving into new seafood categories, as it introduces New England Style Plant-Based Crab Cakes, Thai Style Plant-Based Fish Cakes and Classic Style Plant-Based Fish Burgers. Its frozen entres and appetizers are crafted from a proprietary six-legume blend (peas, chickpeas, lentils, soy, fava beans and navy beans) that provides plenty of protein and helps the company create a texture that mimics the flakiness of seafood, according to Mei.

Meanwhile, were starting to see plant-based meats marketed as ingredients, providing consumers the option to add more meat alternatives to their own recipes. In 2021, we expect to see a growing demand in the meat alternative space for flexible, convenient formats like crumbles and shredded meats, which lend themselves to a variety of uses in the kitchen, from stir-fries to sandwiches to tacos, observes Ana Ferrell, VP of marketing for Archer Daniels Midland (ADM), based in Chicago. In fact, our research finds that 41% of U.S. consumers are interested in trying alternative shredded and pulled meats.

In the alternative dairy category, Ferrell anticipates key growth in plant-forward cheeses, alternative dairy foods and beverages, and blended proteins such as almond and coconut drinks.

As an ingredient maker itself, ADM provides responsibly and sustainably sourced ingredients, including plant proteins with a clean taste and neutral flavor, according to Ferrell. She also notes that ADM is seeing a lot of potential in blending animal and plant proteins to develop more nutritious products.

While the future looks bright for plant-based foods, there may be a few hurdles to overcome. Dasha Shor, global food analyst and registered dietitian at Chicago-based market research firm Mintel, says that in her view, plant-based alternatives must address taste and texture to become more mainstream. The success of the meat alternatives comes from meeting consumer expectations for meatier flavor and texture profiles, she observes. However, manufacturers will be challenged by consumers about the high use of additives in meat substitutes in order to mimic the taste and texture of real meat. The next frontier of plant-based innovation is addressing consumers concerns around the level of processing, number of ingredients and overall healthfulness of plant-based meat substitutes.

In just one example of a supplier reformulating its products, Beyond Meat is launching new versions of its plant-based burger early this year. The El Segundo, Calif.-based company says that its two new iterations will feature lower saturated fat and overall fat, fewer calories, and B vitamins and minerals comparable to the micronutrient profile of beef.

Not surprisingly, retailers are capitalizing on product innovation by adding more plant-based products to their private label portfolios, which conveniently provide their shoppers more affordable options. Cincinnati-based Kroger took the lead by launching its own dedicated brand, Simple Truth, in 2019. Last October, the national retailer expanded the line to include an impressive 75-plus items, ranging from the Emerge Chickn line of patties and grinds to nondairy cheeses and oat milk ice cream.

Private label is presenting a sizable opportunity, affirms Emma Ignaszewski, corporate engagement specialist at The Good Food Institute (GFI), a nonprofit based in Washington, D.C. At least 30% of consumers who tried new private label products during COVID-19 plan to stick with them.

Kroger has also been experimenting with merchandising strategies in the plant-based space. The retailer worked exclusively with PBFA in a three-month study that ran from December 2019 through February 2020 across 60 test stores in three states, in which Kroger placed plant-based meats in a dedicated 3-foot set within its meat departments. Across test stores, plant-based meat sales increased an average of 23% compared with the control group

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Accommodating the Flexitarian Diet - Progressive Grocer

Welcome to 2021. The year is off to an exciting start, with a vaccination program struggling to get off the ground and a president facing a second impeachment after inciting a domestic terrorist attack on the U.S. Capitol. After a year that saw Americans eating and drinking more to cope with isolation, loss and almost ubiquitous uncertainty, a New Year's resolution to be healthier is perhaps more relevant than ever.

The cascade of advertising for the latest exercise and diet programs is spreading like wildfire online, and the ever-present promises of a slimmer body by the summer vacation season are especially powerful given that the beach may be the first place many of us gather again once we are vaccinated and a return to normal(-ish) has begun. As desperate as any of us are to come out of isolation healthier and fitter than we went in, it's time to ditch the archaic, problematic and ineffective approaches we have taken to fitness and health resolutions in favor of something that might actually make us happier and healthier humans.

In 2021, as well as every year for more than a decade, the most popular New Years resolutions in the U.S. are related to health and self-improvement. The two most popular involve losing weight and exercising more regularly. These resolutions arise from the combination of a culture that prizes unrealistic bodies, reveres dieting and restrictive eating and ignores basic principles of human psychology along with a piling-on of guilt by the same media that preaches the delights of holiday booze and indulgent meals. There is nothing wrong with a desire to lose weight after a month of eating delicious food at gatherings (or alone on the couch this year), nor is it problematic to spend the 15 minutes it takes to sign up for a gym membership. What is an issue is the culture that tells would-be exercisers and weight-losers that what they should want is bulging muscles and six-pack abs in the case of men and a waist that needs a caliper to measure if you are a woman. Despite what the fitness industry will have you believe, none of these things have even the most distant relationship to physical health. What they do cause is a great deal of emotional and psychological pain for millions of Americans who fail to meet unattainable and unhealthy standards.

Something diet culture and fitness regimens ignore is that the best source of information we have for how much and what we should be eating and how much and how we should be exercising isnt an influencer, a chart or a calculator website. It is, rather, our bodies. Our stomachs are excellent at telling us how much we need to eat, our muscles and joints provide reminders to rest and our brains and bodies make it abundantly clear when its time for bed. Putting on an alarm and getting out the door for a jog is usually a healthy way to start your day. When you are doing it because someone on Instagram told you that fasted cardio is the secret to sustainable weight loss despite the fatigue you feel in your legs well past the point of being "warmed up," its not just unpleasant, its unhealthy.

For all the posts about motivation, consistency and grinding through the hard work on [insert your social media feeds resident pro athlete/fitness influencer]'s page, elite athletes spend most of their time resting and taking advantage of the most advanced recovery technology available, not working, studying or parenting or all three in the case of the real superheroes.

At this point, I want to explain that in addition to a student, a columnist and an editor, I am an elite endurance athlete recovering from an eating disorder. In the spring of 2020, I was under crushing pressure both from myself and from the content I consumed on social media that resulted in disordered behavior and a decline in my physical and mental health. On the outside, I was tan from hours spent training in the sun, with veins rippling under my skin and a body closer than I ever imagined to ripped or beach-ready, as popular media would put it. On the inside, though, my muscles were constantly struggling to recover. My body was slowly falling apart. I spent mornings staring down at a scale or into the mirror. I weighed everything I ate on a scale and whether I went to bed satisfied or in tears was solely a function of whether I had eaten more or less calories than I had budgeted for any given day.

I was lucky to have a family and friends to support me in coming to terms with the decline my health was undergoing, and excellent mental health professionals to assist me in my recovery. I dont offer my own story for the sake of your sympathy as readers, but rather as a plea to choose goals that prioritize health and happiness over rigidity and unrealistic standards. Counting calories or following a routine that a buff 20-something tells you is the way to look like them are apparently simple paths to a societally manifested ideal of health. They are often impossible, usually unhealthy and almost always ineffective. Instead, search for goals that give you a body and a mind capable of experiencing your world with joy.

More to come on how to actually structure these goals and avoid the slippery slope to disordered ideas and behaviors.

This article is the first for a column I will be writing for the Daily Wildcat this year focused on both health advice and ideas I have come by through experience as an athlete, as well as critiques of the ever-changing culture around diet, exercise, food and health. I am not an expert in nutrition or exercise science, but I have worked with experts and all advice I offer will be based on current science, which will always be referenced and linked. I look forward to continuing my journey as a human being seeking health and happiness this year, and I am grateful for the opportunity to inform/entertain/comfort/humor/outrage all of you.

Follow Aidan Rhodes on Twitter

Aidan Rhodes (he/him) is the assistant editor of the Opinions desk. He is a journalism major from Flagstaff, Arizona. He is a passionate chef, athlete and writer.

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OPINION: New Year's resolutions stemming from toxic diet culture have to end - Arizona Daily Wildcat

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