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Dear Readers:An old vitamin is getting rave reviews lately. Most of you have heard of vitamin K, but did you know it is found in the diet in two forms? Vitamin K1, the most common form, was discovered by Danish scientist Henrik Dam in 1929 as he was studying cholesterol metabolism. It was known as the Koagulations vitamin for its distinct role in blood coagulation. The vitamin was spelled with a K because its discovery was first published in a German medical journal.

Vitamin K2is another form of the nutrient. Your body can convert K1to K2, but the process is inefficient. K2is found in fermented foods like sauerkraut and natto, egg yolks, butter, Muenster cheese, and pork sausage.

K2is rising in the ranks for its potential role in bone strengthening and heart health. Osteoporosis is a common disorder, especially in women over the age of 65. Osteoporosis occurs when there is a lack of calcium in the diet. In this case, the body will remove calcium from the bones to perform other tasks in the body. As a result, the bones become porous, weak, and more susceptible to fractures. It is believed that K2activates osteocalcin, a protein that binds to calcium, so that it can be added to bones and make them stronger.

We need at least three servings of calcium-rich food every day. Sources include milk, plain yogurt, spinach, and kale, to name a few.It is always best to get vitamins and minerals in your food rather than supplements, but sometimes life is busy, and our diets aren't perfect. That's when many people turn to calcium pills.

Recent studies have linked excess calcium supplementation to plaque buildup in the arteries, contributing to atherosclerosis, or hardening of the arteries, and heart disease. Interestingly, the same link is not found with calcium-containing foods or milk.

The National Institutes of Health (NIH) studied the impact of calcium supplementation on heart disease. The study consisted of over 388,000 people whose health was tracked for twelve years. They found that men, but not women, who took 1000 mg of calcium in pill form, with or without adding vitamin D, had a 20% higher risk of dying from a heart attack or stroke than those who did not take calcium supplements. This study was observational, which does not show cause and effect. Other studies have had similar findings in both men and women who supplement calcium (1).

The topic of calcium supplements and heart disease is controversial, as studies are mixed. An analysis of 31 separate studies on the effect of calcium supplements on heart disease found no link between the two. Other randomized, controlled trials (the gold standard of research) have also found no cause for concern (2).

K2may keep arteries healthy by activating a protein that inhibits the buildup of calcium in the arterial walls. Thus, K2may play a vital role in calcium-associated heart disease.

There are people who should not take vitamin K supplements. If you take Coumadin(r)(warfarin),DO NOTsupplement Vitamin K, as it will interfere with blood clotting and increase the risk of a heart attack or stroke. Talk to your doctor if you have more questions about Vitamin K.

Until next time, be healthy!

Dear Dietitian

https://www.health.harvard.edu/heart-health/calcium-and-heart-disease-what-is-the-connection

Leanne McCrate, RDN, CNSC, is an award-winning dietitian based in Missouri. Her mission is to educate consumers on sound, scientifically-based nutrition. Do you have a nutrition question? Email her today atdeardietitian411@gmail.com. Dear Dietitian does not endorse any products, health programs, or diet plans.

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Dear Dietitian What is vitamin K's role in health? - Kiowa County Press

Vegans and vegetarians may be at greater risk for bone fracturesthan meat eaters, according to a large,longitudinal study published [November 22] in the journal BMC Medicine.

Nearly55,000 relatively healthy adultsfrom the UK answered a questionnaire on diet, socio-demographic characteristics, lifestyle and medical history between 1993 and 2001. Researchers categorized them by diet then and at follow-up in 2010: meat eaters, fish eaters (pescatarians), vegetarians (no meat or fish but dairy and/or eggs) and vegans (nothing from animals).

The authors found 3,941 total fractures by 2016. In comparison to meat eaters, vegans with lower calcium and protein intakes on average had a 43% higher risk of fractures anywhere and in the hips, legs and vertebrae. Vegetarians and pescatarians had a higher risk of hip fractures than meat eaters, but the risk was partly reduced when the researchers considered body mass index and sufficient consumption of calcium and protein.

The study findings support a growing body of research on bone health with protein and calcium intake as well as BMI (body mass index), said Lauri Wright, a registered dietitian nutritionist and chair of the department of nutrition and dietetics at the University of North Florida, who wasnt involved in the study. Protein and calcium are the two major components of bone.

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Going vegan? Switching to a plant-based diet to improve your health? You are almost 50% more likely to suffer bone fractures - Genetic Literacy...

Intermittent fasting is one of the more popular (and argument-provoking) diet trends of recent yearsit was even the most-searched diet term on Google last year. Its not hard to guess what it entails: abstaining from food, or at least most food, for specific intervals. It's been taken up by everyone from Silicon Valley biohackers to TikTok models. Diets based on it have been touted for a huge list of benefits: It might be good for weight loss. It might work to balance out ones blood sugar. Some even follow it for mental clarity, the idea being that by not eating a big lunch, youll avoid the grogginess that hits a couple hours later.

But what can anyone legitimately expect to gain from taking on an intermittent fasting diet? Those benefits are all related: The number one reason people do it is for weight loss, but when you lose weight, that helps lower blood pressure, which helps to prevent heart disease and diabetes, says Krista Varady, nutrition professor at the University of Illinois, Chicago.

As GQ has explored before, paying attention to when you eat is just as important as what youre eating, and intermittent fasting is one of the simplest ways to start experimenting with a diet.

The Fast Track

When it comes to the specifics of intermittent fasting, there are generally three different approaches to take. Some people opt for alternate-day fasting: Eat whatever you want on off days, but limit calories to around 500 on fasting days. Some try the 5:2 diet, which involves fasting during the week and making the weekend your off days.

But taking entire days off is on the extreme end of things. According to Varady, the most popular kind of intermittent fasting is time-restricted eating. In the most popular form, eating is limited to an eight-hour window each day. Depending on your schedule, you can put the window wherever you want, although Varady says making it from noon to 8 p.m. is generally easiest for most people.

The minute you take dinner out, people get upset about it, because then they cant socialize with friends or eat with family, she says.

The beauty of the diet is that it doesn't specify what you should be eating, only when. Pick a schedule that works for you and there isn't much more to it than that. Many people find that easier than cutting out certain foods or counting calories. And while this isn't explicitly the goal, Varady's research indicates that people end up cutting out anywhere from 300 to 500 calories each day without counting them. She also finds that about 80 percent of people who try a time-restricted eating fast say they plan on continuing it.

Why Eating Less Means More

Typical Western diets are heavy on simple carbohydrates. (Think of the sandwiches or slices of pizza you might eat for lunch or dinner.) These food items provide the glucose the body uses as fuel. But spiking glucose is accompanied by a rise in insulin, which the body uses to process blood sugars. Thats often what causes a sluggish feeling as the day goes on.

According to proponents of the diet, fasting for 16 hours evens these spikes out and recalibrates the body. A longer fast leads to lower blood pressure, and several studies show that time-restricted eating is associated with better cardiovascular health because of what the body ends up burning for fuel. In the absence of glucose, the body switches to burning fat, and as the body releases more fat into the bloodstream, the level of insulin drops accordingly. This, in turn, provides a needed break for cells to rest. In effect, fasting tricks the body into thinking its time to conserve its resources.

Originally posted here:
Intermittent Fasting: The Beginners Guide to Time-Restricted Eating, 5:2 Diets, and Other Forms of Intermittent Fasting - GQ

My breakfast: I have a slice of brown bread, with a piece of paneer and tea. Later, if I have a smoothie which contains flax seeds, some fruit in half a glass of milk.

My lunch: Chapatis made out of overnight soaked lentils (2) with any sabzi made at home and a bowl of curd.

In the evening, I have a banana or black tea.

My dinner: Before dozing off, I drink a glass of turmeric milk and half a spoon of homemade peanut butter!

Pre-workout meal: Black coffee

Post- workout meal: I have started supplementing with whey protein now, but never had anything special during my transformation.

I am never once cheated on my diet. In fact! I carry my own lunch box whenever I go out, even if I am going to attend a marriage function.

My workout: I workout for six days a week, spending 1.5 hours in the gym (focussing on abs training) and go for a 5km run every alternate day.

Low-calorie recipes I swear by: Nothing in specific. Everything can be eaten, as long as you follow the rule of moderation.

Fitness secrets I unveiled: Dinners should be kept as light as possible and portion control should be strictly practiced, no matter how tempting the food looks!

It is important to determine a balanced diet for yourself which fulfils all your requirements of protein, fibre, vitamins, essential fats and carbohydrates.

Excerpt from:
Weight loss story: The diet I followed to lose 30 kilos and also fight type-1 diabetes! - Times of India

By: Lifestyle Desk | New Delhi | December 9, 2020 10:50:46 amHere's how a few dietary tweaks can help protect your lungs. (Source: Getty Images/Thinkstock)

With a rise in ambient pollution levels, it is essential to ensure your diet is accordingly modified so that your lungs stay disease-free. It is important to note that stress from oxidative phenomenon plays an important role in causing diseases related to pollution. Therefore, nutrition plays a significant role in its prevention and management, and has also been shown to modulate the toxicity of pollutants, explained dietitian Garima Goyal.

Below, she recommends some foods to include in ones diet.

Vitamin A and carotenoids

Animal sources (milk and eggs), fortified foods, orange/yellow fruits and vegetables (carrots) are the main dietary sources of carotenoids, including /-carotene and lycopene, which are known as antioxidants. Their prescribed and supplemented intake inhibits inflammatory mediators and decreases the pro-inflammatory cytokine release in the airway, in turn protecting from free radical damage and enhances protective response.

Vitamin C and E

Low levels of vitamin C and E have been known to cause increased levels of O3 in the body which can lead to bronchoconstriction in response to pollutants and exacerbation of obstructive and allergic respiratory diseases. Diet supplement of fruits and vitamin E rich foods will play a proactive and protective effect on these regions and prevent further inflammation and also attenuate total antioxidant capacity to pacify O3 damage. Vitamin C has a researched and proven role in the prevention of COPD and lung cancer.

Vitamin D

Vitamin D plays enzymatic role in calcium and phosphorus metabolism in such a way that it decreases the severity of symptoms in already affected cells by regulating allergic responses, increasing smooth muscle mass and lung capacity. Hence, weekly intake of vitamin D, adequate calcium and phosphorus-rich food, and sun exposure is a must for people with liable lungs.

Curcumin

This phytochemical from turmeric has a potent anti-inflammatory effect along with anti-tumor, antifungal and antioxidant properties, especially in the lungs. It may also protect against the development of pulmonary fibrosis. Curcumin has some protective role against the DNA damage caused by arsenic, diesel exhaust, cisplatin-induced cytotoxicity, and POP associated cellular damage, explained Goyal.

Fats

Fats like Omega-3 oils (or n-3 polyunsaturated fats-PUFAs), found in fish oils, have the ability to reduce inflammation due to fine particulates which cause direct alveolar epithelial injury. It is known for its anti-coagulant properties which are protective in cardiac patients who have indoor and outdoor pollution exposure.

Choline

Choline is involved in several biological functions. Dietary sources of choline include meat, liver, eggs, poultry, fish and shellfish, peanuts, and cauliflower. Administration of choline reduces eosinophils and reactive oxidant species which lead to collagen degradation.

Apples

They are a rich source of fibre and are low in calories. In addition, they are packed with an abundance of vitamins as well as flavonoids which helps in maintaining a good respiratory system. Apples are also rich in quercetin, which is a flavonoid that aids in cleansing our lungs.

Peppers

A rich source of vitamin C, peppers help in keeping the lungs healthy over a long period of time. Vitamin C is said to be a potent antioxidant that has immense benefits for patients suffering from chronic lung disease. Vitamin C helps in the removal of toxins from the body which reduces the formation of free radicals, thus lowering the rates of lung tissue damage and promoting repair of the previously damaged tissues.

Cruciferous vegetables

Cruciferous vegetables like broccoli, kale, cauliflower, cabbage, Brussels sprouts, etc. are some of the healthiest foods. They are an excellent source of lignans, which act as antioxidants and can help improve lung health..A modified diet, supplemented with antioxidants and anti-inflammatory agents, can help and contribute to counteracting the detrimental effects of pollution, particularly respiratory pathway both upper as well as lower, Goyal said.

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Q: My dog is sick, and he has lost his appetite. Do you have any tips on how we can get him to start eating again?

A: It's distressing when our pets are sick and don't want to eat, especially since we can't explain to them that eating is an important part of their return to health. Fortunately, there are a few tricks that can encourage your dog (or cat) to start eating again.

Try baby food. Giving your pet the pureed meat in those tiny jars on its own, or mixed with some rice or his regular food may help to jump-start his appetite. It's not a long-term solution, but rather a strategy for getting him to eat again until he's starting to feel better. Then you can slowly transition him back to his regular diet. Before trying this, read the baby food's label to make sure it doesn't contain onion powder, which has health risks for dogs and cats.

Warm the food. Heating your pet's food on the stove, or briefly in the microwave, can increase its smell. If your dog can't smell it, he won't be inspired to eat it. Serve it just above human body temperature about 99 degrees Fahrenheit so that it's warm, but not hot. Stir it first to eliminate any hot spots. It can also help to use a damp washcloth to gently wipe away any mucus accumulation from your dog's nose so he can better smell what you're offering.

Offer small meals several times a day. Your dog might not feel like eating his normal amount of food all at once.

Ask your veterinarian about medication that can help. If your dog has an upset stomach, your veterinarian can prescribe nausea-relief medication or an appetite stimulant.

THE BUZZ

Heart disease, diet link still unclear

Veterinary researchers and the U.S. Food & Drug Administration have been investigating causes of nonhereditary dilated cardiomyopathy,which has been seen increasingly since 2014, with more than 1,100 case reports over a six-year period. The disease of the heart muscle, which results in an enlarged heart, is primarily linked to a genetic predisposition, but it is now occurring more frequently in dogs in which the disease is not commonly seen.

Increasingly, the nonhereditary form is thought to be a complex interaction of multiple factors such as genetics, underlying medical conditionsand diet. Potential dietary links include the use of ingredients such as potatoes (including sweet potatoes and red potatoes), peas and lentils in both grain-free and grain-containing diets. Those types of ingredients aren't new in pet foods, but their proportions may have changed over the years. Dry, canned, raw and home-cooked formulations have been named in the reports.

The FDA met in September with veterinary, academic and industry experts at Kansas State University, which hosted the scientific forum,to review current research and discuss findings. Veterinary cardiologists reported that veterinary treatment and dietary changes brought some good results in improving heart function when DCM was caught early. Among the areas for further exploration are ingredient levels and sourcing, bioavailability of nutrients, and diet processing, with the goal of finding common factors that may play a role. Pet food manufacturers have been asked to share diet formulation information to aid understanding of diet's role.

No recalls have been made of pet foods associated with nonhereditary DCM because the FDA does not believe it has substantive evidence that the diets are unsafe. Pet owners and veterinarians can check the FDA's website (fda.gov) for updates as research continues. Signs of DCM and other heart diseases include decreased energy, coughing, difficulty breathing, rapid respirations and collapse.

Pet Connection is produced by a team of pet-care experts headed by veterinarian Marty Becker and journalist Kim Campbell Thornton of Vetstreet.com. Joining them is dog trainer and behavior consultant Mikkel Becker. Send pet questions toaskpetconnection@gmail.com.

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Pet Connection: There are several ways to convince a sick pet to eat - GoErie.com

Getting enough vitamins and minerals is essential for any healthy diet. And for vegans, its especially important to get adequate amounts of nutrients like vitamin D and B12. But those who are vegan also need to ensure that theyre consuming enough of another important mineral: iodine. But what exactly is iodine? Why is it so important? And what are the best vegan sources of iodine?

Julieanna Hever, MS RD CPT, known as the Plant-Based Dietitian, is the author of The Healthspan Solution and Plant-Based Nutrition (Idiots Guide). She tells LIVEKINDLY that because the body doesnt produce iodine naturally, its an important part of any diet.

Iodine is an essential trace mineral that needs to come from diet, fortified foods, or supplementation, she says.

Its a crucial component of thyroid hormones, which regulate metabolism in the body, and play roles in neurological function, protein synthesis, and immune function, she adds.

The body requires iodine in order to produce these thyroid hormones. In addition to regulating the bodys metabolism, thyroid hormones control digestive, heart, and muscle functions. Iodine is also important during pregnancy and infancy because the mineral promotes brain and bone development.

According to the World Health Organization, the recommended dietary allowance for iodine for the average person is 150 micrograms (mcg). For pregnant and lactating people, the recommended amount is 250 mcg. Children up to the age of six require 90 mcg per day, and children between the ages of six and 12 need 120 mcg per day.

The American Thyroid Association (ATA) indicates that prior to 1920, iodine deficiency was prevalent in much of Canada and many parts of the U.S., including the Great Lakes, Appalachian, and Northwest regions. The Association now estimates that approximately 30 percent of the global population is at risk of iodine deficiency. But how do vegans fare in regards to their iodine intake?

A recent study out of the Federal Institute for Risk Assessment in Berlin found that one-third of the vegans assessed were iodine deficient. However, the cross-sectional study only included a sample size of 72 adults. The blood and urine samples of thirty-six people following a plant-based were compared to the remaining 36 adults, who were omnivores.

But is this indicative of a vegan diet as a whole? Hever says vegans do need to ensure theyre getting enough iodine in their diet.

Iodine remains a public health concern around the globe. And vegans are one of the groups at an increased risk for iodine deficiency, she explains.

According to the National Institutes of Health (NIH), not getting enough iodine can impede the bodys ability to produce adequate amounts of thyroid hormones.

The health issues that arise as a result of this are called iodine deficiency disorders. Examples of these disorders include endemic goiter, learning disabilities, and hypothyroidism. The latter condition, which results in an underactive thyroid, is caused by severe and prolonged iodine deficiency.

Iodine deficiency does require a medical diagnosis. Symptoms of iodine deficiency include a lump or swelling of the neck, fatigue, sensitivity to the cold, and constipation. However, getting too much iodine in the diet can also result in similar symptoms. The NIH indicates that high iodine intakes may cause thyroid gland inflammation and even thyroid cancer.

Iodine is commonly found in non-vegan foods, such as fish, eggs, and dairy products like cheese, yogurt, and milk. But there are a number of plant-based foods that are rich in iodine. Here are seven of the best vegan sources of iodine that may help you get more of the mineral in your diet.

Sea vegetables are one of the best sources of iodine, Hever says. And according to the NIH, seaweed like nori, wakame, and kombu kelp contains some of the most iodine compared to other foods. Ten grams of dried norithe type of seaweed commonly used to make sushicontains 232 mcg of iodine. This is well above the 150 mcg recommended dietary allowance for iodine.

You can thank iodized salt for eliminating much of the iodine deficiencies found in the U.S. in the early 1900s, according to the ATA. Although it resembles plain salt, iodized salt is table salt that is mixed with small amounts of various salts of the iodine. But a little sure does go a long way! Approximately a quarter of a teaspoonor 1.5 gramsof iodized table salt contains 76 mcg of iodine. Stock up on iodized salt here.

Dont get too excited: Not all bread is high in iodine. But if you needed a good excuse to snack on breadthis is it! Certain kinds of whole-wheat and white bread are made with an iodate dough conditioner. Just one slice of these types of bread contains 198 and 185 mcg of iodine, respectively.

In addition to being a good source of vitamins and minerals like vitamin K, iron, and potassium, pruneswhich are dried plumsare another great source of iodine. Consuming just five dried prunes provides about nine percent of the recommended daily value, which is about 13 mcg. Snag a bag of dried prunes here.

Although pasta on its own isnt a good source of iodinewhen boiled in water with iodized salt, you can get 36 mcg of iodine per serving. If youre looking for tasty pasta recipes to make to up your iodine intake, try making this vegan pasta featuring a creamy cashew sauce with mushrooms and asparagus.

Granted, canned fruit cocktails rank relatively low on the iodine content scale. Although the canning process reduces some of their vitamin content, half a cup of canned fruit cocktail in light syrup contains six mcg.

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The Best Vegan Sources of Iodine to Add to Your Diet - LIVEKINDLY

Cats in the U.K. who happened to be on a raw meat diet may have passed tuberculosis to their human counterparts, according to an investigation conducted by veterinary medicine expert Conor OHalloran of the University of Edinburgh and his colleagues.

The investigation was launched after 47 cats presented with suspected or definite infection with Mycobacterium bovis, the bacteria responsible for bovine TB, the Daily Mail reports.

Mycobacterium bovis was found to have caused skin lesions, swollen lymph nodes, respiratory problems, lethargy, lost appetite and weight loss, in the cats.The common denominator in the study was the raw meat diet, which was reportedly traced back to a single British supplier, who has since removed products from the shelves in a recall.

The investigation also said that latent tuberculosis was found in four of the animal's owners and a veterinarian, the Daily Mail reported. They also said that one owner required treatment to address the infection.

The investigation suggested that the human cases could represent zoonotic transmission from these cats, or infection from handling the contaminated food.

Our results provide compelling evidence that the commercial raw diet of these cats was the likely route of infection in this outbreak of cases, the researchers wrote. Investigations revealed affected cats were mainly indooronly, and had been fed the same commercial raw food as at least part of their diet. This diet was recalled by the manufacturer due to failure of statutory meat inspection of the component venison.

The Daily Mail reported that there were only been six documented cases of humans catching tuberculosis from cats prior to this study, and Public Health England has reported that the risk of transmission from cats to humans is low.

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Cats on Raw Meat Diet May Have Passed Tuberculosis to Humans, Study Finds - Inside Edition

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From Good Housekeeping

New research suggests a "green" Mediterranean diet plan may help boost your cardiovascular health, and weight loss goals, more effectively.

A study found that those who made four tweaks to the classic diet plan lost more weight and improved blood pressure and cholesterol levels while also curtailing their calorie intake.

A nutrition expert explains why any form of the Mediterranean diet can help you improve your health, and how to get started.

There's a reason why Mediterranean diet plans are consistently ranked the healthiest for people wishing to not only lose weight, but revolutionize their health entirely. At the Good Housekeeping Institute, our registered dietitian crowned the Mediterranean diet this year's best as the diet's staples lean proteins, seafood, crunchy vegetables, and plenty of healthy fats lead to immense cardiovascular benefits and fights inflammation. Plus, it promotes sustainable weight loss for people who aren't willing to sacrifice entire food groups (ahem, keto)! So imagine our delight when a new study, published this month in BMJ's Heart, claimed that a few small tweaks to the diet may accelerate its effects on heart health.

Researchers behind the study call it the "green" Mediterranean diet, a refined version of the diet plan that supercharges your daily meals by asking you to reach for more fiber and less red meat. What is the diet, exactly? The updated version requires people to cut red meat almost entirely out of their diet for best results, making more room for fiber and healthy fats sourced from lean protein. To make up for any deficiency, dieters are asked to consume what's known as Wolffia globosa, or a byproduct of duckweed, an aquatic plant. Plus, you'll need to incorporate 28g of walnuts per day into your snacking, and consume at least 3 cups of green tea (if not more).

Scientists arrived at this conclusion after splitting nearly 300 men and women into three groups, asking them to follow different diets over the course of 18 months. The first group simply received advice for upping their fitness and eating a healthier diet; the second group, however, was instructed to follow a regular Mediterranean diet and were placed on a calorie-based plan, as well as the same fitness advice. But the third group followed the "green" Mediterranean diet, eating the same amount of calories as the other Med group, albeit with the duckweed protein shake served at dinnertime, green tea throughout the day, added walnuts, and advice to avoid red meat entirely.

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Those on the green version of the diet saw the best, most substantial changes to their health six months later; they had the biggest drop in cholesterol and blood pressure. Plus, this group lost roughly 14 pounds in just six months.

Here's the catch, though all of the groups saw beneficial results, explains Brierley Horton, MS, RD, a registered dietitian and nutritionist who has reviewed Mediterranean diet plans for years. All groups lost weight, including those on the regular Mediterranean diet (around 12 pounds!), and waist sizes slimmed down amid all participants. The same trend was true for cholesterol levels. "Yes, the 'green' Med diet group had better results but the Mediterranean diet still provided improvement for the other group in the study," she explains.

Below, Horton walks us through what you need to know about the study's updated guidelines for Mediterranean diets, plus how you can incorporate a Med-diet-friendly protein shake into your routine.

If you haven't heard of it, you're not alone. Horton says research published in 2017 put this edible plant-protein, also known as Asian watermeal, on the map for most. A MentalFloss report claims duckweed, which has a flavor profile similar to watercress, is the smallest fruit in the world, but Horton explains that it manages to pack in a lot of protein nonetheless. Researchers have previously found that the protein counts in duckweed can be equal to "40% of [its] dry weight" in some conditions. "It's water-based, which is probably the reason why duckweed also manages to be a significant source of omega-3 fatty acids," Horton adds.

But you've probably never seen a duckweed supplement in the health aisle or even at a

specialty store, as this protein is often mixed in with other sources to make "plant-based" supplements on the market today. The study indicates that dieters were given a specific frozen product made by Mankai, but Horton says it's unclear if the study's sponsors had any input on including this particular brand.

Don't fret if you can't find pure duckweed supplement: Horton says you can still pack in extra protein and omega 3s into your routine with a protein shake made with hemp, chia, or flax seeds. "Without getting into a nitty-gritty comparison to duckweed, all three of those seeds have high sources of omega 3s in them, and they're great sources of protein, and they're widely available to all of us right now."

While more research needs to be done in order to understand why this version of the Mediterranean diet prompts better results, it's clear that cutting out any amount of fatty, processed red meats will lead to better health. "People who tend to dip into vegetarian and vegan lifestyles, they're just healthier overall, right? They have better markers for cardiometabolic risk, and less chronic inflammation," Horton explains. "Since the green Mediterranean diet is supplementing meat with plant-based protein in duckweed and other staples, it's not surprising that health is improving and then you also consider walnuts, which also have high amounts of omega 3s just like duckweed. Individually, these staples are good, and now they work together."

Remember: the "green" Mediterranean diet requires you to cut down on red meat for best results, to snack on a few handfuls of walnuts each day, to make a protein shake (either with duckweed protein or a similar substitute), and to drink 3 or 4 cups of green tea as well (which is healthier than soda or coffee). Cutting down or eliminating red meat looks different for everyone, Horton says: if you can slowly reduce the frequency that you're eating red meat, that's a good start.

You'll also be able to enjoy these staples:

Produce: Everything under the sun, basically, from tomatoes to cauliflower and spinach to kale. Nearly all fruits (as long as they are unprocessed) are on the menu, too.

Whole Grains: Items like farro, barley, whole oats, brown rice, and even whole-grain breads and pastas in moderation.

Lean protein: Chicken and turkey included, as well as plant-based options like tofu.

Seafood: Salmon, tuna, trout, mackerel, and herring, all prepared as simple as possible (grilled or sauted, not fried!).

Unsaturated fats: Olive oil and yogurt rather than butter and milk.

Nuts and seeds: Your favorites included!

If giving meat up entirely is a challenge for you, you can take a few steps to enjoy it without derailing your diet. First, select a cut of meat that is physically lean: "Go for a filet rather than a large ribeye," Horton advises. Second, make sure you're choosing fresh meat rather than processed products: "Avoid things like processed pork or deli meats," she adds. Lastly, if you have a hankering for bacon or a processed meat, Horton says try incorporating a smaller amount into an otherwise healthy dish. "It's about using it as a garnish or in the same style as a condiment, right? Put a dash of bacon or ham into what you're cooking, to add the flavor and enjoy it, without actually eating an entire plate of it on its own."

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Everyone Is Talking About the New 'Green' Mediterranean Diet Here's What You Need to Know - Yahoo Lifestyle

For quite some time, the Mediterranean diet has maintained its popularity all over the world. One reason is due to the numerous perks you can get by following this meal plan. But, what are the eating habits involve in this regimen? Aside from that, what are the health benefits of the Mediterranean diet?

Basically, the Mediterranean diet has no specific meal plan because of the cultural differences of the countries in this region. However, this regimen emphasizes the following eating habits:

One of the most well-known health benefits of the Mediterranean diet is its ability to promote a healthy heart. This effect is due to the various food products included in this meal plan.

Take olive oil as an example. This healthy fat is rich in alpha-linolenic acid (ALA), a fatty substance that can help decrease your risk of cardiac death. Moreover, consuming extra-virgin olive oil regularly may also help maintain a healthy blood pressure and cholesterol levels.

Aside from olive oil, the Mediterranean diet includes numerous heart-friendly foods such as nuts, veggies, and whole grains. Despite its alcohol contents, red wine is another excellent product for your heart, especially if consumed in moderation.

In addition to a strong heart, the Mediterranean diet also promotes a healthy skin. This benefit is primarily due to the various anti-inflammatory foods in this regimen.

As you know, inflammation can cause various skin problems such as acne, eczema, and dermatitis. But, thats not all. Inflammation may also release enzymes that can break down collagen and elastin, resulting in premature aging. Because of these negative effects, the highly recommended diet hacks for radiant skin is to consume healthy fats and avoid refined products- eating habits encouraged in the Mediterranean diet.

Another great perk in this list of health benefits of the Mediterranean diet is preventing diabetes. As you know, a lot of people are at risk of developing diabetes because of our fondness for simple carbohydrates like pasta, white bread, and sugary products. Fortunately, you can do various healthy lifestyle choices like regular exercise to prevent or manage diabetes. Another good option is to try the Mediterranean diet.

Although most people living in the Mediterranean region frequently eat small portions of pasta and bread, most of them have an active lifestyle, which can prevent insulin resistance. Furthermore, most plant-based products specifically whole grains are rich in fiber, a substance that can help balance your blood sugar levels. Lastly, the healthy fats and anti-inflammatory foods in this diet plan can also help prevent or manage diabetes.

Aside from antioxidants, healthy fats are also essential nutrients for optimum brain health. For this reason, health experts recommend including foods rich in omega-3 fatty acids to your daily meals. Thankfully, the Mediterranean diet is rich in these kinds of products. If you prefer a plant-based diet, the best sources of beneficial fats are nuts, seeds, legumes, and olive oil.

An added benefit is that most of the products in this regimen can uplift your mood and energy due to the various essential nutrients such as magnesium, iron, and vitamin B.

Aside from those mentioned health benefits of the Mediterranean diet, this meal plan can also help you achieve or maintain your ideal weight.

As you know, most weight loss programs recommend eating more plant-based foods, avoiding products with empty calories (highly processed products), and exercising regularly . common practices in the Mediterranean lifestyle. But, theres more. Various substances included in this regimen can also increase your satiety and reduce food cravings such as the healthy fats in olive oil, proteins in legumes, and fiber in whole grains. By including these foods in your diet, you can lower your total calorie intake without feeling tired all the time.

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All About the Mediterranean Diet and Its Benefits - VIVA GLAM MAGAZINE - vivaglammagazine.com

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