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They are also good at increasing the amount of certain minerals and vitamins you intake per day.

Kate Middleton's green juice recipe is reported to contain: Kale, spirulina, matcha, spinach, romaine, coriander and blueberries.

How do these ingredients help boost weight loss?

Kale is low in calories and has been shown to contain some protein and fibre, which helps with slimming down.

Matcha has been found to boost the metabolism and one study from the University of Michigans Cardioprotection Research Laboratory found a diet of blueberries helped lab rats lose abdominal fat.

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Another metabolism booster is coriander, an ingredient in Kate's juice. Coriander contains quercetin, the element supposed to boost fat.

Spirulina is high in nurtrients includes protein, vitamins B1 to 3, copper and iron.

Spinach and romaine contain a number of healthy nutrients too.

If you don't like the sound of Kate's juice there are a number of other recipes for juices that could boost diet efforts.

he Duchess is said to enjoy a soup or salad for lunch and has told media in the past she likes to make curries for dinner.

From royalty to soap royalty, Lisa Riley's weight loss has impressed many of her fans.

How did she manage to shrink from a size 28 dress size to a size 14?

Her diet involved cutting the calories and doing more exercise each day.

Early life

Kate Middleton, or Catherine, Duchess of Cambridge, was born on 9 January 1982 at the Royal Berkshire Hospital, Reading, England.

She was born to Michael and Carole Middleton, a former flight dispatcher and air hostess. The couple founded a party supplies company, Party Pieces, in 1987 - now estimated to be worth 30 million.

Kate has a younger sister Pippa Matthews, 34, and a younger brother James Middleton, 31.

Education

Kate and her family moved to Amman, Jordan, in 1984, where the future Duchess was educated at an English-speaking nursery school.

After moving back to Berkshire the family sent Kate to private school, St Andrews School. She went on to briefly study at Downe House before moving onto Marlborough College where she boarded.

For university the young Kate attended the University of St Andrews in Fife, Scotland. Here she was awarded an undergraduate MA (2:1 Hons) in history of art.

Relationship with Prince William

Kate met Prince William when they were both studying at St Andrews, and both living in St Salvator's Hall. Famously, William reportedly took a fancy to Kate after she wore a see-through dress during a fashion show.

In 2003 the couple began dating and lived together during their second year of university.

The couple split in April 2007, however, in October they were back together.

Wedding

Prince William proposed to Kate Middleton with his late mother Princess Dianas engagement ring in October 2010. The couple were holidaying in Kenya at the time.

On 29 April 2011 they married at Westminster Abbey with a whopping 26 million watching the event live.

Kate wore an Alexander McQueen dress worth a reported 250,000 on the big day.

Kate assumed the title "Her Royal Highness The Duchess of Cambridge" and also became the Duchess of Cambridge on the day.

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Kate Middleton's green juice with blueberries and matcha is key to flat stomach diet - Express

Courtesy of Joel Almonte Joel Almontes friends were concerned about his weight. So, he changed his eating habits and started running, and he lost 245 pounds.

Name: Joel Almonte

Age: 42

Occupation: Analyst

Hometown: Brooklyn, New York

Start Weight: 425 pounds

End Weight: 170 pounds

Time Running: 8 years

I had struggled with weight most of my life. For most of my childhood, I was always the pudgy, stocky kid, and I was bullied a great deal, which made me believe I wasnt worth much. Those feelings carried on for years.

When in college in the early 2000s, I was the world heavyweight champion of fad diets. If it promised weight loss, Id give it the time of day. But I always responded by putting the weight back on and more when I finished the diet.

For example, I latched on to the Atkins Diet right as it was gaining nationwide momentum. By following the diet and working out six days a week for 12 weeks, I lost 60 pounds, bringing my weight down to 175. But those habits eventually went out the window, and I promptly put on more than 230 pounds over the next year and a half.

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After losing weight on Atkins, I arrogantly thought I could get back in better shape because Id done it before. I always said, Ill start tomorrow.

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After college, I worked from home, and before I knew it, the scale at home, with a capacity of 350 pounds, read error. I had to use the scale at the doctors office. I peaked at 425 pounds.

I love my friends to death, but no one said anything as I kept putting on weight; I think they didnt want to hurt my feelings. Then, when everyone told me, my spirits plummeted. Depressed with a bad relationship with food, I moved back home to Brooklyn in 2007 to get help.

Before I made changes to my diet, I ate things like a McDonalds breakfast of several thousand calories six days a week. Dinner would include a two-liter soda. I probably kept the Chinese food buffet near me in business. My Starbucks order was two venti mocha frappuccinos a few times a week.

While I knew this wasnt the healthiest, I felt that could just stopbut you cant just stop that behavior. You need to identify whats causing you to lean on food for support instead of its intended purpose. I began having a better relationship with myself and understood finally that there is no quick fix. I had to take it one day at a time. In some cases, that was one meal at a time.

Over time, I was able to get my diet loaded with clean proteins, fruits, and veggies. I would look at what activities I had done that day and think about what I needed to eat to maintain strength and energy. What are you feeing yourself that helps you do the things you want to do?

Also, I aimed for consistency, not perfection. Some moment were considered personal failure, but I started looking at the whole. Of the last 15 days, how many were you better about your foods and exercise?

By making these changes, I was able to lose 150 pounds by 2009. Thats when I realized I still needed to make other changes.

While reminiscing with a friend one day, we asked each other when had been the last time either one of us dropped to the ground and did 10 push-ups. Humbly, we were only able to complete two very sloppy push-ups.

Next, I realized my running must be a hot mess, too. I waited until the sun went down so folks couldnt see me. It mustve been a quarter-mile at most before I was completely out of breath and frustrated that I allowed myself to get to this point. This is common thought for those dealing with any number of mental health issues.

But I passed someone sitting on a bench, who told me, nice job, That was really cool to hear.

I took it as a personal challenge to be able to run a mile again without stoppingand I reached that goal in two weeks. I also tried going back to the gym, but that was counterproductive, because I would talk myself out of going to the gym on the drive over. For a run, I just needed to lace up and go.

Sure, there was a lot of walking at first, but I was getting out there. By 2011, I became a weekend warrior jogger. Thats when a friend said I probably couldnt finish my hometown New York City Marathon. It wasnt meant to be mean, but it planted a seed.

It would take three years, but in 2014, I crossed my first marathon finish line in New York.

Through running and eating habit changes, my weight now sits at 170 pounds. Im 42 years old, and Im quicker, more athletic, and stronger than Ive ever been. I have healthier relationships, and am now seriously considering getting an Ironman under my resume by 2022.

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To anyone who wants to go on a similar journey, my advice is to make a plan and that plan sometimes should just be for the next 24 hours and not a challenge of a whole week or month.

Also, be your biggest cheerleader. People will support, love, and encourage you, but if you arent your biggest fan, then get there. This is for you and your long-term health. Those people you see in those transformations, that can be you, but none of that happened in 12 weeks. Have a carrot at the end of a stick, and run until the world is your carrot. For me, my next race was motivation to keep it going and stay on top of my heath and training. I dont need that much these days. Now, I look forward to races just to be around other runners.

We want to hear how running changed you! Send your story and submit your photos to us via this web form. Well pick one each week to highlight on the site.

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He Used to Latch onto Fad Diets. Then He Ran Off 245 Pounds - msnNOW

Diets high in fat, including the increasingly popular ketogenic diet, may be able to prevent or reverse heart failure, according to a new study published in Nature Metabolism.

The studys authors explained that issues with the mitochondrial pyruvate carrier (MPC) complex can stop the heart from getting the nutrients it needs to properly function. When MPC expression decreases, it can cause the heart to failbut working with mice models led to a discovery.

Interestingly, this heart failure can be prevented or even reversed by providing a high-fat, low carbohydrate ketogenic diet, lead author Kyle S. McCommis, PhD, an assistant professor at Saint Louis University, said in a prepared statement. A 24-hour fast in mice, which is also ketogenic, also provided significant improvement in heart remodeling.

High-diet, low-carb diets that can limit ketosis were associated with substantial improvements in mice with decreased cardiac MPC expression. Following such a diet for just three weeks, the authors found, was associated with the reverse modeling of failing hearts.

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Keto diet can prevent, and potentially reverse, heart failure - Cardiovascular Business

About 28 almonds is enough to stave off hunger and reduce appetite.

DENVER As we wrap up Breast Cancer Awareness Month and look forward to the holiday season, we are faced with temptation and opportunities to eat more than we should, add unwanted weight and make unhealthy choices overall.

One way to make sure you stay on track with your health goals this winter season is to eat more nuts.

Nuts are high in both healthy fats and protein. In fact, just one ounce, or about 28 almonds, is enough to stave off hunger and reduce appetite. Nuts are full of fiber and studies have shown individuals who eat nuts exhibit better weight control than those who dont.

Finally, if you have health issues, it may interest you to know that nuts have a range of plant compounds that are anti-inflammatory, nourish your gut and protect against heart disease, diabetes, cancer and Alzheimers.

Ways to use nuts in your daily diet:

But remember, eating pecan pie is not the same as eating an ounce of pecans.

To learn more about Regina Topelson and how you can work with her, visit http://www.lifewell-lived.com.

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Are you getting enough iron daily? The chances are that most of us probably arent. Our bodies need iron to grow and develop. Iron can also help prevent anemia and protect your body from infection. If you havent been chowing down on iron-rich foods, were going to give you some easy ways to incorporate this nutritional powerhouse into your diet.

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Iron is a vital component of hemoglobin, which makes it an important mineral that our bodies need in order to carry oxygen so that our cells can produce energy, says registered dietitian Julia Zumpano, RD, LD. If we dont have enough iron, we will not have enough red blood cells to transport oxygen. This leads to extreme fatigue and lightheadedness, Zumpano adds.

Iron is also essential for brain development and growth, and the production of many other cells and hormones in the body.

Without adequate iron stores, individuals can develop a condition called iron-deficiency anemia the most common nutritional deficiency worldwide. Its associated with symptoms like fatigue, weakness, trouble maintaining body heat, pale skin, dizziness, headache, and an inflamed tongue, says Zumpano.

According to Zumpano, the daily recommended amount of iron for adults ages 19-50 is:

In general, women tend to need more iron to make up for what is lost during menstrual cycles. Women who are 51 and older should aim for 8 milligrams of iron daily.

For children, the recommended amount of iron can vary based on age.

While these are general guidelines, Zumpano recommends that you get a proper diagnosis and a personalized recommendation from your doctor.

The good news is that most people can get a sufficient amount of iron in their diets. Zumpano says this is mainly due to the consumption of animal products.

Most people can get the iron they need from the food they eat. This is in part due to the fact that the main source of iron in the typical American diet is from animal products. The average American eats significantly more than the daily allowance.

If you dont eat meat or animal products, Zumpano suggests that you eat more leafy greens, legumes (beans), whole grains, mushrooms and tofu, along with vitamin C-rich foods like citrus fruits, strawberries, tomatoes and red peppers. Eating a source of iron with a source of vitamin C will help your body absorb iron even better.

The key is that we should always get our iron from food unless our physician recommends otherwise. For some, a supplement may be necessary, but you shouldnt start taking one without discussing it with your physician first, says Zumpano.

There are two main types of iron heme and non-heme iron.

Zumpano explains.

Heme is better absorbed by the body and is commonly found in liver, meat, poultry and seafood.

Non-heme iron is commonly found in legumes (beans), nuts, seeds, and certain vegetables like spinach and potatoes.

You can also get iron through fortified sources such as tofu, grains, bread and cereal.

To get a better idea of how you can work more iron into your diet, here is a handy list of iron-rich foods.

Here are some helpful tips to remember from Zumpano:

If you follow a vegetarian or vegan diet, its important to consume vitamin-c rich foods with iron sources and consume them in greater quantities. Zumpano also suggests being cautious with calcium-rich foods in the process because they can decrease absorption.

You can incorporate iron-rich foods into breakfast, lunch, dinner and snacks. Here are some simple meal ideas to get you started.

Breakfast

Breakfast Fried Rice with Scrambled Eggs

This recipe calls for quite a few sources of iron cashews, eggs, sesame seeds and peas. You can even get creative and toss in more iron-rich veggies and a protein source for even more flavor.

Lunch

Zesty Bean Salad

Kidney beans are at the center of this hearty salad, but you can use a combo of your favorite beans if you want. Enjoy this dish as-is or serve it over spinach or mixed greens.

Dinner

Charcuterie Dinner Board

Dinner doesnt always have to be complicated. Throw some meats, dried fruits, veggies, cheese, nuts and more on a charcuterie board and dig in!

Snack

Toasted Quinoa and Almond Date Balls

This treat is delicious and naturally delicious. Its also made with fruits, seeds, nuts and grains that are wonderful sources of iron.

More:
How to Add More Iron to Your Diet - Health Essentials from Cleveland Clinic

A healthy and well balanced diet can help you maintain a healthy weight

A healthy diet and lifestyle go hand in hand and provide multiple health benefits to your body.If followed on a regular basis these can assist inreducing the risk of several chronic diseases. However, making major changes to your diet can sometimes seem quite overwhelming and challenging. Instead of making the big drastic changes in the beginning, it may be better to always make a few small changes in order to achieve your fitness goals in the longer run. It is advisable to always keep an achievable goal and have realistic expectations.

In this article, here are a few tips and tricks that you can easily follow to achieve your health goals.

1) It is important to practice mindfulness for your diet too as it helps you observe your body. It doesn't matter if you are on a weight loss journey the rule applies to all. For e.g.-acknowledge when the body is asking you to stop while you are having your meals, this helps in controlling the habits of over eating and emotional binging.

Know your portion size to prevent over eating and weight gainPhoto Credit: iStock

2) Avoid any distractions while having your meal, do not watch tv, access phone or laptops, remember your mind can only focus on one thing at a time. Eating is itself an exercise where all your senses from smelling and taste buds are activated.

3) Know your portion size. Do not fill your plate with an extra quantity of food. It makes you consume more calories than required. If you do not finish your food, it can contribute to food wastage. Fill your platter according to the number of calories you consume.

Also read:Portion Size: Here's How Much You Should Be Eating In Your Main Meals

4) Hydration is the golden rule to stay fit. Always carry a bottle and develop a habit of sipping water after an hour. This prevents the body from getting dehydrated. Proper hydration throughout the also helps in curing the cravings which at times becomes hard to resist.

5) Beat the stress. Stress can disrupt the mind and body both. No matter how hectic the day is, always give 30-45 minutes to yourself. Indulge in any physical activity that reduces your high cortisol levels. You can go for a jog or swimming, long walks, Zumba, etc. To avoid stress you restrict consumption of caffeine.

Control stress with a healthy diet and lifestyle to prevent diseasesPhoto Credit: iStock

6) Balance is the ultimate key to fitness. Balance it out. Give yourself the regular treats without taking a guilt trip and relish whatever you are eating.

7) Always choose whole grains instead of refined ones. High fiber foods provide better satiety than refined ones. Multigrain grain options should be part of the meal. Also, choose food with a low glycemic load

8) Choose homemade foods. Even if you want to give yourself a little break and want to indulge in cheats make sure it is homemade that way you still end up eating healthy. It will also help you avoid added preservatives, dyes and other harmful chemicals.

Also read:Protein Bars And Shakes You Can Make At Home

9) Protein is an important macronutrient that should not be compromised at all. Make sure you consume at least one protein source in one of your major meals (breakfast, lunch dinner) of the day. Some of the options are lentils (daal), eggs, curd broccoli, peas, chicken, mushrooms, soy or paneer.

10) Lastly, macrobiotics- probiotics and prebiotics play a vital role in the diet to sustain the population of good gut flora that ultimately keeps your gut healthy which indirectly promotes overall health. Foods like fermented pickles, dhokla, buttermilk, kombucha, oats, salads without dressing and curd should be part of your diet.

Also read:This Winter, Here's Why You Must Load Up On Probiotics

Summing up finally, completely overhauling your diet all at once can be a recipe for disaster. Instead, as mentioned above, try to incorporate some of the small changes at a time to make your diet healthier. Some of these tips will help you keep your portion sizes reasonable, while others will help you add nutrients or adapt to something new. Together, they'll have a big impact on making your overall diet healthier and more sustainable, without a huge change in your habits.

(Arooshi Aggarwal, is a Delhi-based Nutritionist & Lifestyle coach. She is also afounder of Arooshi's Nutrylife)

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

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Simple Tips And Tricks To Make Your Diet Healthier: You Must Try These! - NDTV

Although there are no specific dietary recommendations for people with asthma, research has shown that several foods support lung function, improve the bodys immune system, and reduce asthma symptoms. However, certain foods may worsen asthma symptoms or increase the likelihood of it developing.

Asthma is a common chronic condition. According to the Centers for Disease Control and Prevention (CDC), just under 25 million people in the United States have asthma, with children making up around a fifth of this number.

An article in Nutrition Reviews states that asthma is more common in African Americans and people of lower socioeconomic status.

This article looks at what foods people with asthma may wish to avoid, what foods may improve or even prevent asthma symptoms from developing, and lifestyle factors that may help a person manage this chronic condition.

The American Lung Association (ALA) has identified key foods and drinks that people with asthma may wish to avoid because they may worsen asthma symptoms.

These include:

Sulfites are a type of preservative often found in preserved food and drink, such as alcohol, pickled foods, bottled lemon and lime juice, and dried fruits.

People with asthma who have high levels of sulfites in their diet may find their asthma symptoms worsen. The ALA warn that foods containing sulfites, particularly wine, may even trigger an asthma attack. A 2018 study confirms that white wine can lead to intolerance reactions in people with asthma.

Learn more about alcohol and asthma here.

Salicylates are compounds found in teas, coffees, spicy food, or foods flavored with herbs. Although rare, people with asthma are sometimes sensitive to these compounds and might be more likely to experience a flare-up of symptoms.

Two studies in 2014 and 2016 found that aspirin, which contains salicylate, exacerbated asthma in some people.

Learn more about the risks and benefits of aspirin here.

A 2013 study looking at the consumption of fast food in children and teenagers found that those who consumed fast food three times a week or more were more likely to develop severe asthma, as well as other health conditions.

Learn more about how fast food affects the body here.

The following foods may have some benefits for people with asthma.

Evidence suggests that low levels of vitamin D have links to an increased risk of asthma attacks in children and adults. It also indicates that taking a vitamin D supplement every day can significantly reduce the risk of hospital admission for a severe asthma attack.

Vitamin D may also support lung function and reduce upper respiratory infections, such as the common cold.

Vitamin D occurs naturally in just a few foods, so most people in the U.S. get their dietary vitamin D from fortified foods, such as breakfast cereals, yogurt, and orange juice.

Good food sources of vitamin D include:

Learn more about the benefits of vitamin D here.

A healthful, balanced diet rich in fruit and vegetables may reduce the risk of developing asthma.

A 2020 article states that several studies have found that high consumption of fruit and vegetables reduces the risk of adults and children developing asthma.

A 2017 review of over 80 studies found associations between a high intake of fruit and vegetables and reduced asthma symptoms, such as wheezing.

Learn more about the most healthful fruits here.

Fresh fruit and vegetables are rich sources of antioxidants, such as vitamin C, vitamin E, and beta carotene, which help the body fight toxins that may damage tissues.

This, in turn, may help to improve lung function and control the symptoms of asthma.

Rich sources of vitamin C include:

Learn more about the best foods for vitamin C here.

Good sources of vitamin E include:

Learn about the best foods for vitamin E here.

Orange and red fruit and vegetables contain beta carotene.

Examples include:

Learn more about beta carotene here.

Fruit and vegetables also contain antioxidants called flavonoids and selenium, which have anti-inflammatory benefits.

A wide variety of fruits contain flavonoids, including:

Foods that contain selenium include:

Learn more about food and antioxidants here.

Whole grain foods may also play a part in reducing the symptoms of asthma.

A 2017 study found that people who enjoyed a healthful diet, including whole-grain food, experienced fewer asthma symptoms and better control of their condition.

Whole grain foods include whole oats, wholewheat pasta, buckwheat, and bulgur wheat.

Learn more about whole grain and high fiber foods here.

People with asthma must identify and avoid triggers that may worsen symptoms or bring on another asthma attack. The ALA provide advice and information on common triggers, including:

Learn more about allergic asthma here.

The ALA recommend managing asthma proactively. Working with a healthcare provider can help people with asthma develop an action plan to avoid triggers and use their prescribed medication effectively and at the right time.

Keeping an eye on symptoms and recording them will help people with asthma identify what steps they can take to avoid foods, activities, or environments that may cause an asthma attack.

Obesity can exacerbate the symptoms of asthma. Staying active and enjoying a diet that is low in fat and high in fruit and vegetables will help people with asthma maintain a healthy body weight.

A 2019 review indicates that viral infections can also trigger asthma symptoms. Taking simple steps to avoid infection, such as washing hands and getting flu shots, can help reduce the risk.

Learn more about the types of infection here.

Although there is no specific diet to reduce or prevent asthma, there are many foods that can positively or negatively affect asthma symptoms.

A diet rich in fruit and vegetables and low in fast, fatty, or fried foods can help control asthma symptoms.

Keeping track of triggers and symptoms, and working with a healthcare provider, can help people with asthma control their condition more effectively.

Continue reading here:
Asthma diet: What to eat and avoid - Medical News Today

A new study has revealed that eating a ketogenic (keto) diet protects against heart failure and may even be able to reverse the condition in some cases. The research involved comes from St. Louis University, which found that eating a high-fat and low-carb diet has a significant effect in cases of heart failure with decreased mitochondrial pyruvate carrier (MPC) expression.

The heart is dependent on mitochondrial pyruvate to function properly, the study explains, noting that MPC express decreases in heart failure, which refers to a condition in which the heart cannot pump or fill properly. The newly published study has found that eating a high-fat and low-carb diet like the keto diet may prevent this condition from developing or may reverse it in some cases.

The benefits were limited only to the keto diet, with the study also finding these positive outcomes in cases of higher-fat diets that had a bit more carbohydrates than allowed on the keto diet, limiting the body from going deeply into ketosis. In that case, the researchers found mice that lacked cardiac MPC expression experience significantly improved heart failure symptoms.

Research lead Kyle S. McCommis, PhD, explained:

Our study reveals a critical role for mitochondrial pyruvate utilization in cardiac function, and highlights the potential of dietary interventions to enhance cardiac fat metabolism to prevent or reverse cardiac dysfunction and remodeling in the setting of MPC-deficiency.

The study found that failing hearts returned to essentially their normal size after three weeks on the keto diet. In addition to the diet change, the study also found that a 24-hour fast had a significant positive impact on the heart in cases of heart failure, noting other benefits that come with prolonged fasting, as well, including a drop in blood glucose levels.

The rest is here:
Study links keto diet and fasting with major impact on heart failure - SlashGear

Microscopic analysis of the teeth of pterosaurs has revealed new insights into the diets and behaviours of Earths earliest flying reptiles.

Researchers at the University of Leicesters Centre for Palaeobiology Research and the University of Birmingham used dental microwear analysis to look at the wear patterns still visible on the teeth of 17 different species of pterosaur. They compared these with similar patterns on the teeth of modern reptiles, including monitor lizards and crocodilians, where much more is known about their diet.

The team was able to show for the first time how the technique can be used to not only tell us what these animals ate, but also to challenge ideas about their lifestyles and evolution. Their results are published in Nature Communications.

Most existing ideas about what pterosaurs ate come from comparisons of the shapes of their teeth with those of living animals, explains lead author Dr Jordan Bestwick, of the University of Birminghams School of Geography, Earth and Environmental Sciences. For example, if the animal had conical teeth like a crocodile, we might assume it ate fish. But this approach has obvious shortcomings the teeth of pandas and polar bears, for example, are similar, but comparing them wouldnt give us an accurate picture of their diets.

The analysis showed that modern reptiles with rougher wear on their tooth surfaces are more likely to have eaten crunchy things, such as shelled invertebrates beetles or crabs whereas reptiles which eat mainly soft items, such as fish, have smoother tooth surfaces. By applying the technique to pterosaurs the team was able to determine the diet of each species.

Dr Bestwick says: Our analysis has yielded some fascinating insights into individual species, but also into some of the bigger questions around how these pterosaurs evolved and whether their lifestyles were more similar to those of modern day birds or reptiles. Evidence from dental microwear analysis can shed new light on this debate.

Professor Mark Purnell, Professor of Palaeobiology at the University of Leicester said: This is the first time this technique has been applied in this way to ancient reptiles, and its great to find it works so well. Often, palaeontologists have very little to go on when trying to understand what extinct animals ate. This approach gives us a new tool, allowing us to move from what are sometimes little more than educated guesses, into the realms of solid science.

In one example, the team examined the teeth of Rhamphorhynchus, a long-tailed pterosaur from the Jurassic period. Researchers found that juvenile Rhamphorhynchus had insect-based diets, whereas their adult counterparts about the size of a large seagull were more likely to have eaten fish. This suggests a species in which the adults took little care of their young a behaviour that is common in reptiles and is not exhibited by birds.

The team also investigated whether their analysis could shed light on how different species of pterosaurs evolved. Pterosaurs lived between 210 and 66 million years ago, eventually dying out at the same time as dinosaurs. In that time, according to the dental microwear analysis, there was a general shift in diet from invertebrates such as insects, towards a more meat or fish-based diet.

We found that the earliest forms of pterosaurs ate mainly crunchy invertebrates, says Dr Bestwick. The shift towards eating fish or meat coincides with the evolution of birds. We think its possible, therefore, that competition with birds could explain the decline of smaller-bodied pterosaurs and a rise in larger, carnivorous species.

Natalia Jagielska, a PhD researcher in pterosaur palaeontology at the University of Edinburgh, (not involved in this study) says the research adds much-needed clarity to the behaviour and ecological role of pterosaurs in ancient food webs.

"Pterosaurs are afascinating group ofMesozoic reptiles with astounding diversity in tooth morphology, she says. This study is important for contributing to the idea that young Rhamphorhynchus were independent invertebrate hunters before becoming fish consumers, rather than being fed and nurtured by parents, like birds. Or that in pterosaur-rich environments, like the Late Jurassic Bavarian lagoons, pterosaur species have partitioned to occupy variations of dietary niches.

The research team anticipate their methods will set a new benchmark for robust interpretation of extinct reptile diets, paving the way for an enhanced understanding of ancient ecosystems.

The research was carried out in the University of LeicestersCentre for Palaeobiology Research and wasfunded by the Natural Environment Research Council and the University of Leicester, with additional support from the Paleontological Association.

Read the article titled "Dietary diversity and evolution of the earliest flying vertebrates revealed by dental microwear texture analysis.Nature Communications."

For more information or interviews, please contact:Hasan Salim Patel,Communications Manager (Arts, Law and Social Sciences) or contact the press office out of hours on +44 (0) 7789 921 165.

Corinne Scotland, Press Office, University of Leicester, tel: +44 (0)7590 403166.

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Pterosaurs undergo dental examination to reveal clues about diets and lifestyles - University of Birmingham

A small seed with big nutrition

If hemp seeds aren't a part of your current diet, you may want to change that. Packed with fiber, omega-3, omega-6, protein, and magnesium; these small seeds can have a big impact on heart health and skin health, and may even help with weight loss.

Here's why you may want to add them to your dieteither raw, sprinkled onto salads, into yogurt or oats, or topping baked goods.

Hemp seeds are the seeds of the hemp plant called Cannabis sativa. They have a hard outer shell and a soft inside. Yes, they are from the same species as marijuana, but hemp seeds contain only trace amounts of THC (tetrahydrocannabinol)the main psychoactive ingredient in cannabis. They don't have any psychoactive properties, explains New York-based registered dietitian Alissa Rumsey, author of Unapologetic Eating: Make Peace with Food and Transform Your Life, and founder of Alissa Rumsey Nutrition and Wellness. "They have a subtle, nutty flavor and their small size allows them to be easily added to recipes to boost the protein and fat content," says Rumsey.

Hemp seeds are a good source of protein, healthy fats, and fiber. "They are a good source of plant-based protein, with 10 grams of protein in three tablespoons of seeds, essential fatty acids including omega-3 fats, and fiber, with about one gram per three tablespoons," says Rumsey.

According to the U.S. Department of Agriculture, three tablespoons or 30 grams of hemp seeds contain the following nutrients:

While hemp seeds are packed with healthy omega-3 fatty acids, they also have omega-6 fatty acids (known as linoleic acid), as well as gamma-linolenic acid (GLA). In fact, their nutrient makeup is over 30 percent fatbut it's healthy fat. And GLA offers several benefits, such as boosting brain and bone health and keeping your metabolism humming. It has also been found to reduce inflammation, according to a study published in Inflammation.

The omega-6 and omega-3 fatty acids can also benefit your skin, relieving dryness and itchiness, suggests a study in the Journal of Dermatological Treatment.

Some research even suggests that hemp seeds help reduce the risk of heart disease thanks to their content of the amino acid arginine. Arginine produces nitric oxide which, according to a study in Current Atherosclerosis Reports, can help lower blood pressure.

"They're also good for digestive health because they have both soluble and insoluble fiber," says Sara Haas, RDN and food and nutrition expert with formal training in the culinary arts, based in Chicago.

Cutting back on meat can help shed pounds, but you still need to get protein. That's where hemp seeds can help: They're an excellent source of plant-based protein. "The interest in plant-based protein alternatives has been increasing in recent years as people look to add more plants to their daily diets," says Rumsey. The combination of fiber, fat, and protein can also have weight loss benefits, explains Haas, as they can help make you feel full longer and curb hunger. The fat-plus-protein combo can help you fill up faster and stay full longerand that can lead to weight loss.

It's worth noting the rare but possible side effects of eating hemp seeds. Because of their high-fat content, when eaten in excess, hemp seeds may cause loose stools or diarrhea. Also, if you have an allergy to hemp seeds, you should obviously avoid consuming them.

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There are lots of ways to add this superseed into your weekly menu. "You can put it on just about anything," says Haas. "I like it on top of yogurt, dusted over my morning toast, as an ingredient for veggie burgers or whirled in a smoothie." Hemp seeds can also be enjoyed in oatmeal, on top of salads, blended into soups or stews, added to dips, dressings, or hummus, or used in baked goods, like muffins.

Here are two recipes from Rumsey that are a great way to incorporate hemp seeds into your diet.

Serves 1

1/2 cup Greek yogurt

1 cup of fresh fruit

1/2 cup of milk of your choice

3 tablespoons of hemp seeds

Add all ingredients to blender. Blend until smooth. Enjoy!

Serves 1

1/2 cup of old-fashioned rolled oats (raw)

2 tablespoons of hemp seeds

1 cup of milk of your choice

1/4 teaspoon of vanilla extract

dash of cinnamon

1-2 tablespoons of nuts or nut butter (optional)

Mix ingredients together. Refrigerate overnight or at least up to 4 hours. Top with fresh fruit and more hemp seeds if desired.

The post Want to Add Hemp Seeds to Your Diet? Heres What You Need to Know appeared first on The Healthy.

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Want to Add Hemp Seeds to Your Diet? Here's What You Need to Know - msnNOW

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