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By: Jessica Marksbury October 9, 2020

Beatriz Recari tees off at the 2020 LPGA Marathon Classic.

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Beatriz Recari has been traversing the globe as an LPGA Tour pro for over a decade. But last June, the 33-year-old Spaniard noticed that years of competition and travel were beginning to take a serious toll on her body.

Every year, I got sick around April, May, as soon as we started with the heavy competition of many tournaments in a row, Recari said in a recent phone interview. I would struggle so much at times. There was one time that I had to withdraw from the Pro-Am and pay the fine so I could get up on Thursday. I was that tired. I would wake up unable to get out of bed. Even though I never looked out of shape, inside, I was not fit by any means.

After working with a nutritionist failed to garner the results Recari was after, the three-time LPGA Tour winner decided it was time to take her health into her own hands. She did her own research online, and started by eliminating dairy and white carbs, like bread, rice and even wheat products.

Though Recari says she quickly felt better, she ended up modifying her diet to include clean carbs only for breakfast, like overnight oats with chia or flax seeds. Her meals include a protein and vegetables, and she snacks on things like walnuts and almonds.

I never felt like an athlete, Recari said. I felt so heavy and slow. I dont care how I looked. Inside, I didnt feel like an athlete. So I wanted to do things that made me feel more light, more athletic, more responsive, more reactive.

Recari then incorporated a more cardio-centric exercise regimen into her routine, and incredibly, she shed 20 lbs. from her already slim frame in only two months. The addition of boxing to her gym routine further hastened her physical transformation.

I dont believe in just working out and then eating like crap, Recari said. Because when I eat like crap, I feel like crap. Of course, it helps to work out. Youre going to feel better. But that was definitely the biggest factor in this whole change.

For Recari, the changes to her diet were never about losing weight. The the effect on her overall wellbeing has been the biggest boon.

I dont get as tired, first of all, she said. Thats for me the biggest change that I noticed, because I inevitably compare with the last few tournaments that I played last year. And then in terms of strength, I am stronger. I know that because I lift more. I feel better. I do more.

But the main difference for me is the ability to go to a tournament Monday, Tuesday, Wednesday, then feel good for Thursday, Friday, and the weekend, she continued. Many times, I would play well and score well on Thursday, Friday, and then just throw it in the bin during the weekend because I was counting down the holes to be done.

Nearly a year and a half in to her transformation, Recari is stronger and healthier than ever an example to us all of the power of self-discipline.

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As a four-year member of Columbias inaugural class of female varsity golfers, Jessica can out-birdie everyone on the masthead. She can out-hustle them in the office, too, where shes primarily responsible for producing both print and online features, and overseeing major special projects, such as GOLFs inaugural Style Issue, which debuted in February 2018. Her original interview series, A Round With, debuted in November of 2015, and appeared in both in the magazine and in video form on GOLF.com.

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This LPGA pro transformed her health by making two crucial changes to her diet - Golf.com

To shed more light on the disease, a new study was conducted by Dr. Shubiao Wu at New England University in Australia to develop an alternative treatment following the ban of antibiotic growth promoters. The aim of the study was to investigate the effect of a probiotic based on Bacillus amyloliquefaciens CECT 5940 in reduced crude protein (CP) diets to amend the negative impact of challenge.

Consumption of diets containing high protein not only leads to increased nitrogen content of the digesta and excreta, but also to an enhanced substrate for C. perfringens growth (Lan et al., 2005; Timbermont et al., 2011). The experimental induction of intestinal damage to cause NE in broilers has been accomplished by infection with Eimeria before inoculation with C. perfringens (Wu et al., 2010).

Reducing dietary CP may contribute to reduced levels of C. perfringens while benefiting bacteria that use carbohydrates, for example, starch escaping digestion, as a substrate for fermentation (M'Sadeq et al., 2015).

Since B. amyloliquefaciens CECT 5940 produces amylase for starch degradation, its supplementation may favor the proliferation of lactic acid bacteria (Diaz, 2007). In addition, this bacterium may cross-feed other families of bacteria that can use lactate to produce butyrate such as Ruminococcaceae and Lachnospiraceae (Onrust et al., 2015). Butyrate is known to have a positive effect on energy metabolism and gut health (Topping and Clifton, 2001). Therefore, the reduction of CP in combination with the use of B. amyloliquefaciens CECT 5940 may have a synergic effect in the control of C. perfringens, avoiding major issues with necrotic enteritis.

The study results show that feeding probiotic based on B. amyloliquefaciens CECT 5940 promoted performance and contributed to restore the performance of broiler receiving reduced dietary protein under necrotic enteritis challenge. The supplementation of the probiotic in reduced dietary protein resulted in significant lower C. perfringens in the cecum, showing a synergic effect. In addition, the probiotic product promoted the cecal population of Bifidobacterium and Ruminococcus spp. and consequently increased cecal production of acetate, lactate and butyrate which are indicators of better gut health.

Four hundred and eighty Ross 308 day-old as-hatched chicks were randomly assigned to one of the four dietary treatments with eight replicates of 15 birds each. Two basal diets were formulated. The basal diet with normal CP content (NCP) was composed mainly of wheat, sorghum and soybean-meal and formulated to meet the amino acids recommendations for starter (day 1-10), grower (day 11-24), and finisher (day 25-35) phases, which provided 23% CP, 21.49% CP, and 19.50% CP, respectively.

The basal diet with reduced CP content (RCP) had 2% less CP compared to the NCP diet in each phase, which was achieved by supplementation of DL-methionine, L-Lysine HCl, L-threonine, L-valine, L-isoleucine and L-arginine. The treatments consisted of: 1) NCP diet without probiotic; 2) NCP diet with 0.5g/kg Ecobiol 500 (1 x 106 CFU/g of B. amyloliquefaciens CECT 5940); 3) RCP diet without probiotic; and 4) RCP diet with 0.5g/kg Ecobiol 500. All birds received the same challenge, which consisted of inoculation of 1mL Eimeria (5,000 sporulated oocysts each of E. maxima and E. acervulina and 2,500 of E. brunetti) at day 9 and 1ml of C. perfringens (108 CFU) at days 14 and 15.

Performance data was collected to determine the overall body weight and feed conversion in the period of 35 days. Samples of 1mL of pooled cecal contents of four birds per pen were used for DNA extraction according to Kheravii et al. (2017) and the remaining cecal sample was used for volatile fatty acid determination following the method described by Jensen et al. (1995). Data were analyzed by SPSS statistics package version 22. Mean values of the treatments were compared by the Tukey test. Statistical significance was declared at P < 0.05.

Body weight gain and feed conversion ratio at 35 days are presented in Figure 1. No interactions were observed between dietary protein and the probiotic for weight gain and feed conversion, showing independent responses for both dietary protein and probiotic. Reduction of dietary protein in challenging conditions resulted in lower weight gain and higher feed conversion, but the supplementation with probiotic was able to improve weight gain and feed conversion. Consequently, the supplementation of probiotic in the reduced dietary protein was able to bring back the performance to a similar level as the group receiving a normal protein diet without probiotic.

The improvement in the performance could be partially explained by the decrease in the disturbance of the bacteria community in the cecum. The effect of the treatment for the main bacterial groups evaluated are presented in Figure 2. There was an interaction between dietary protein and probiotic supplementation for C. perfringens, meaning that the combination of reduced dietary protein and probiotic supplementation provided the lowest C. perfringens content. Probiotic alone resulted in higher cecal content of Bifidobacterium and Ruminococcus spp., while dietary protein alone was not able to affect cecal bacteria population.

Certain metabolites produced by these bacterial communities, such as the fatty acids contributes to enhance gut development. Therefore, the volatile fatty acid content in cecum was quantified and the results are presented in Figure 3. No interaction was observed between dietary protein and probiotic supplementation for the volatile fatty acids. Broilers fed diets with probiotic presented higher cecal content of acetate, lactate and butyrate, whereas the reduction in dietary protein lead to higher cecal content of acetate and butyrate but lactate was reduced.

Bacillus amyloliquefaciens CECT 5940 is a bacterium with the ability to produce amylases to enhance starch digestion and favor the proliferation of lactic acid bacteria (Diaz, 2007), which could partially explain the higher lactic acid with probiotic supplementation but not with protein reduction alone (Figure 3). Both lactate and acetate produced by members of the Bifidobacterium spp. can cross-feed other families of bacteria capable of using lactate to produce butyrate such as Ruminococcaceae and Lachnospiraceae (Onrust et al., 2015; Moens et al., 2017). Since the supplementation with Bacillus amyloliquefaciens CECT 5940 increased both Bifidobacterium and Ruminococcacus spp. (Figure 2) we can assume a cooperative benefit of this cross-feeding mechanism and, thus, resulting in high production of cecal, acetate and butyrate (Figure 3). Butyrate and acetate are known to have a positive effect on energy metabolism and gut health (Topping and Clifton, 2001) and both supplementation of the probiotic and dietary protein reduction enhanced the production of these two volatile fatty acids. In addition, butyrate plays a big role in the control of C. perfringens (Timbermont et al., 2010) and this explains the reduction observed in our study with the combination of reduced dietary protein and inclusion of probiotic (Figure 2).

The supplementation of probiotic product based on Bacillus amyloliquefaciens CECT 5940 promoted performance and contributed to restore the performance of broiler receiving reduced dietary protein under necrotic enteritis challenge while showing a significant decrease of cecal C. perfringens. These benefits can be attributed to the Increase in cecal Bifidobacterium and Ruminococcus spp. as well as the production of acetate, lactate and butyrate which potentially indicate a healthier gut.

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A new study into the role of Bacillus amyloliquefaciens CECT 5940 (Ecobiol) in reduced protein diets helps shed light on necrotic enteritis disease -...

Dwayne "The Rock" Johnson is famous for his intense workouts and epic meals. So when it came to their latest challenge video, YouTubers Jujimufu and Tom Boyden figured it was time to try out Johnson's cod diet, in addition to taking on his grueling shoulder workoutall in the space of three hours.

Johnson's daily food intake famously includes 36 ounces of cod, in addition to a plethora of other meats and veggies; Juji and Tom focus on the cod portion of the diet, dividing up the protein-rich fish into an 18-ounce pre-workout meal and 18-ounce post-workout meal.

They prepare the first meal in an air-fryer, seasoning the fish with lemon and black pepper. Each dish amounts to 418 calories, and 91 grams of protein. "This is really easy to eat," says Juji. "This is awesome, I love cod."

After polishing off over a pound of cod each, they head to the gym, where they follow Johnson's shoulder workout. The routine includes 3 to 5 sets of 10 to 15 seated dumbbell overhead press, front raises, lateral raises, bent-over lateral raises, followed by 3 to 4 sets of 20 to 25 more lateral raises, 3 to 4 sets of 8 to 10 barbell shrugs, and finally 3 to 4 sets of 10 t 12 heavy dumbbell shrugs. All with stomachs full of cod.

"I was throwing up during that shoulder workout," says Tom. "Only like 8 or 10 times, it's OK."

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Following the workout, it's time for the second serving of cod, and they each sit down to consume another 18 ounces. "This is like competitive eating," says Juji. "If there was more here, I could keep eating."

They conclude that while eating 36 ounces of fish in such a compressed period of time is challenging, if they were to eat the same amount spread out throughout the day, it would be incredibly easy, and they can see the appeal that eating such large volumes every day holds for Johnson. "It's really not that many calories," says Tom. "There's no fat, so it's not bad."

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The Rock Eats 36 Ounces of Cod Every Day, So These Guys Just Ate 36 Ounces of Cod in a Day - menshealth.com

October 10, 2020 11:30:30 am

By Dr Seema Khanna

Todays hectic schedules attending online classes and appearing for online exams, not going for outdoor activities left children feeling drained, with lack of concentration. Outside food is avoided, since most of the children take homemade meals. So mothers have to be very careful while serving them a variety of nutritious meals.

Food and drinks that boost or support brain function and concentration are a combination of antioxidants in large amount, probiotics, proteins, Omega-3 fatty acids and Vitamin B12. Our traditional herbs are found to be very useful to boost energy, cognitive health and immunity. Wholegrain foods are to be consumed in abundance as they are rich in Vitamin B 12 {Cobalamin}, proteins and fibre. Vitamin B12 plays an important role in the production of red blood cells as well as the proper functioning of the nervous system. Eggs, salmon fish are good sources of protein, omega-3 fatty acids and vitamin B12. It acts a protective measure for the body and prevents kids from covid and other deadly diseases. At least, one or two eggs (whole) or 60 gms of fish should be given every day to a child. Good commonly available antioxidant sources are cinnamon, mint, etc, which can be added to curd (a probiotic).

Read| Why mental health issues are increasing in children

A new class of natural and synthetic compounds are emerging known as NOOTROPIC or smart drugs, found to improve brain function. There are several beverages containing natural NOOTROPIC compounds, these have phytochemicals (potentially toxic chemicals produced by plants that have beneficial effects on animals when consumed in moderate amounts). Phytochemicals can enhance neuroplasticity and resistance to neurodegeneration. There are commonly used beverages like:

Coffee: Its brain benefits come from caffeine. For individuals with problems of acidity, they should consume coffee without milk, i.e., black coffee.

Green Tea: It has NOOTROPIC compounds l-theanine combined with caffeine may improve attention and concentration. In addition to this, while preparing green tea, there are few Indian herbs which boost immunity and concentration (as these contain antioxidants in liberal amounts). Tulsi, mint, ashwagandha (ginseng), cinnamon, clove and ginger should be added. A review of 21 human studies found that green tea as a whole may support focus, attention and memory.

Kombucha: A gelatinous mass of symbiotic bacteria and yeast, a fermented beverage which is usually made from green tea and sugar which is then fermented with the help of a scoby. SCOBY is an acronym for Symbiotic Culture Of Bacteria & Yeast. This is a sweet, sour and fizzy drink. Its major benefit is in introducing a useful bacteria called probiotic to your gut and gut health may boost brain function via the gut brain access (the two-way line of communication between your gut and brain).

Common and tasty drinks may include orange juice, blueberry juice, green smoothies (can be made tasty by adding mint, lemon juice and lemon grass). Greens include celery, red amaranth, green apples and spinach.

Read| Mental health issues are real, even for toddlers

Golden Milk: Milk added with turmeric (curcumin) and toppings like cinnamon, tulsi and brahmi is full of protein, calcium, vitamin A and antioxidants. This may increase the childs production of brain derived neutrophic factor (BDNF), so raising BDNF levels may improve brain function.

Almonds (soaked and peeled), pumpkin seeds (containing micronutrients like zinc, magnesium, copper and iron) should be added with a daily diet schedule.

Most importantly, these all help in maintaining body weight. All of the above foods are extremely helpful and play an important role in boosting immunity and metabolism keeping the kids healthy and safe during these hard times in the pandemic.

(The writer is a consultant nutritionist.)

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How a healthy diet can help kids mental health during the pandemic - The Indian Express

While preparing to shoot his action new movie Mission Extreme, Bollywood star Arifin Shuvoo decided to make the most of the opportunity, and get into the absolute best shape possible. At the start of his journey, he weighed 95 kgs (209 pounds), having intentionally gained weight for his previous film, Ahaa Re. "To lose that and transform the body in only nine months seemed impossible," he says in a new YouTube video.

He immediately made changes to his diet, and started doing high-intensity cardio, including running and rowing, to begin the process of burning fat. "I had very low stamina in the beginning as I had never endured such hectic training," he says.

As the workouts progressed, Shuvoo introduced weight training into his routine. "I thought I would never be able to lift that much weight," he says. "After some time, I realized I could actually lift heavier weights."

However, he recalls that just as he was beginning to see some physical results and feel more confident in his training, he got injured: heavy lifting had led to repetitive tissue damage, causing extremely painful swelling in his knees and ankles. "I was apparently putting pressure on already damaged tissue cells," he says. He was forced to suspend his workouts for four months while he recovered: "Training was strictly forbidden, because I could not even stand up."

Having previously been advised by doctors against taking action roles following an earlier injury, Shuvoo became depressedbut he still wanted to see this journey through. "I didn't want to give up without trying, I had to at least try. I was determined," he says. "I decided to start training again. This time, we decided to stop legs and lower body exercises, and start with the upper body... I couldn't give up midway, I wanted to push a bit more."

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Nine months after beginning his transformation, Shuvoo was ready for his new role: he weighed 82 kgs (180 pounds), having lost his belly fat and replaced it with ripped six-pack abs, in addition to building muscle in his chest, shoulders, back and arms.

"Anything is possible in this world, if you want," he says. "If we want something from the heart, and work for that, never giving up on our goal, anything is possible."

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A Bollywood Action Hero Shared the Workout and Diet That Helped Him Get Shredded - menshealth.com

Linda Knieriemen, Senior Pastor at First Presbyterian Church in Holland, responds:

Wine was a staple beverage in the ancient world. Jesus consumed wine, in fact at the wedding of Cana turned water into wine! If Christians want to live like Jesus, they should enjoy their Cabernets and Chardonnays! But there are also warnings about excess consumption of alcoholic beverages in the pages of the Bible, so thoughtful consideration is prudent and has been plentiful.

In the PC(USA) there are no dietary restrictions, neither is alcohol prohibited. My congregation opens its doors to 12-step recovery group meetings for the community so the life altering effects of alcohol addiction are an omnipresent reality. Out of respect for those who choose to not consume alcohol we maintain an alcohol-free building. Similarly, out of respect for potential addictiveness, the Presbyterian Church requires that if a congregation serves wine for the Sacrament of Communion that we always provide the option of a non-fermented grapejuice. My congregation has long kept it simple by only serving Welchs grape juice. (Welchs is not specified, but it tastes the best of all the option!)

Dr. Welch, by the way was a physician, dentist and Methodist minister in New Jersey in the At the time, Methodists were strongly opposed to the consumption of alcohol which made the use of wine for communion problematic. Dr. Welch experimented and using the then new technique of pasteurization succeeded 1869 to preserve the juice of the grape without its fermenting. It wasnt until the rise of the temperance movement more than 20 years later that the beverage took off both for residential and church use.

Id summarize our position on alcohol this way:

Dr Sahibzada, the Director of Islamic Center and Imam of the Mosque of Grand Rapids, responds:

God is Creator of all things. Therefore, he also guides about the discipline of life. Food requirements are also regulated by God Himself in His words. Two terms are used in Islam for lawful and unlawful (halal & haram) food.

Muslims will eat only permitted lawful food and will not eat or drink anything that is considered unlawful. Lawful foodrequires that Gods name is invoked at the time an animal is killed. Lamb, beef, goat, and chicken arelawfulas long as they are killed by a believer invoking name of God.

Following are some items which are unlawful and forbidden to be consumed:

Intoxicants, carrion, blood, pork, animal dedicated to other than God, prohibited methods of slaughtering: an animal whose meat is lawful must be slaughtered applying Islamic methodology by invoking name of God.

Fred Stella, the Pracharak (Outreach Minister) for the West Michigan Hindu Temple, responds:

There are no absolute hard and fast rules on diet in most of Hinduism. As with many religions, there is a spectrum of observance, and individuals may place themselves anywhere within it. The only thing that is pretty much universal is refraining from eating beef. Ive never met a practicing Hindu who does. But consumption of fish, fowl, goat and lamb is not unpopular. Vegetarianism is considered the ideal, but many do not meet that high standard. There are some denominations where a plant-based diet is required for membership, but for the most part personal choice is honored.

There are also those who follow an Ayurvedic diet, which encourages the intake of certain foods and avoidance of others depending on ones constitution and body type. Ayurveda is the ancient science of healing within Hindu Dharma.

Father Kevin Niehoff, O.P., a Dominican priest who serves as Adjutant Judicial Vicar, Diocese of Grand Rapids, responds:

In the Roman Catholic Church, the only dietary restriction is abstinence from meat during the liturgical season of Lent. The action of not eating meat on Fridays in Lent is a spiritual discipline. From the United States Conference of Catholic Bishops, the norms concerning abstinence from meat are binding upon members of the Latin Catholic Church from age 14 onwards (www.usccb.org).

My response:

Judaism is known for its complicated dietary laws known as kashrut, based on verses from the first five books of the Bible. To be kosher, poultry or meat must be killed by kosher slaughter, severing the carotid artery with a slicing motion with a very sharp knife. The meat must then be soaked and salted to remove the blood. Dairy products and meat products may not be cooked or eaten together, or even prepared using the same utensils. Products which are neither dairy nor meat are called parve, and can be eaten with either dairy or meat. Parve products include fish, eggs, fruits, vegetables, and grains. Many types of processed foods have a symbol on the label indicated that it contains no forbidden ingredients. In very traditional communities, open containers of grape juice and wine products may only be touched by Jews and bread must be prepared by Jews only. There are no other prohibitions on alcohol.

This column answers questions of Ethics and Religion by submitting them to a multi-faith panel of spiritual leaders in the Grand Rapids area. Wed love to hear about the ordinary ethical questions that come up in the course of your day as well as any questions of religion that youve wondered about. Tell us how you resolved an ethical dilemma and see how members of the Ethics and Religion Talk panel would have handled the same situation. Please send your questions to [emailprotected].

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Ethics and Religion Talk - Dietary Restrictions - The Rapidian

Dr. Michael Greger is a well-known doctor and author, whose bestselling books, How Not to Die, and How Not to Diet are each a veritabletome and guide tohealthy living. Dr. Greger, who launched NutritionFacts.org,guide to living a healthy plant-based life, makes no secret that he believes in the power of plant-based foods like fruits, vegetables, whole grains, legumes, nuts, and seeds to boost immunity, fight inflammation, reverse heart disease and help dial back diabetes symptoms and pre-diabetes. If you read his books you know the exhaustive research that goes into each of his chapters in How Not to Die from .... Alzheimer's, Lung Cancer, Heart Disease, you name it. Here, he explains exactly what we all need to be doing, right now, to boost our immune systems. The body's own defenses are our best bets in fighting off the virus that causes COVID-19, the flu, and every other possible infection that could be coming your way. Boost it now, while you are healthy enough to be able to fight back when the virus is making its way to your door.

Dr. Michael Greger: There are amazing studies showing that simple foods can boost your immune system, like randomized double-blind trials showing that eating broccoli sprouts can reduce viral loads for influenza, decrease virus-induced inflammation, and boost our antiviral natural killer cell activityall from just eating broccoli, but COVID-19 isnt the flu.

Unlike other common viruses, coronaviruses have not been shown to cause a more severe disease in immunosuppressed patients. Why? Because your own immune response appears the main driver of lung tissue damage during infection.

Starting around the second week of symptoms, the virus can trigger whats called a cytokine storm, an autoimmune reaction where your body over-reacts. In attacking coronavirus, your lungs get caught in the crossfire. In burning down the village in order to save it, we may not survive the process.

I certainly support general, commonsense advice to stay healthy during the crisisgetting sufficient sleep, keeping active, reducing stress, staying connected (albeit remotely) to friends and family, and eating a healthful dietbut I would not go out of your way to take supplements or eat foods to boost elements of your immune system until we understand more about this virus.

Dr. Michael Greger: Whole-food, plant-based nutrition. Pretty self-explanatory, right? But arent some plant foods better than others? You can apparently live extended periods eating practically nothing but potatoes, which would, by definition, be a whole-food, plant-based dietbut not a very healthy one. All plant foods are not created equal.

The more Ive researched over the years, the more Ive come to realize that healthy foods are not necessarily interchangeable. Some foods and food groups have special nutrients not found in abundance elsewhere. As the list of foods I tried to fit into my daily diet grew, I made a checklist, which evolved into the Daily Dozen.

Each day, I recommend a minimum of three servings of beans (legumes), two servings of berries, three servings of other fruits, one serving of cruciferous vegetables, two servings of greens, two servings of other veggies, one serving of flaxseeds, one serving of nuts and seeds, one serving of herbs and spices, three servings of whole grains, five servings of beverages, and one serving of exercise (90 minutes at moderate intensity or 40 minutes of vigorous activity).

This may sound like a lot of boxes to check, but its easy to knock off several at once. With one peanut butter and banana sandwich, youve just checked off four boxes. Sit down to a big salad of two cups of spinach, a handful of arugula, a handful of walnuts, a half cup of chickpeas, a half cup of red bell pepper, and a small tomato, and seven boxes can be ticked in one dish. Sprinkle on your flax, add a handful of goji berries, and enjoy it with a glass of water and fruit for dessert, and you could wipe out nearly half your daily check boxes in one meal. And then if you ate it on a treadmill(kidding!).

Regarding vitamin D, we evolved to make all the vitamin D we need from the sun, but most of us are no longer running around naked in equatorial Africa. It shouldnt come as a surprise that many of us modern humans may be deficient in vitamin D, also known as the sunshine vitamin, if we live, for example, in Northern climes covered up over the winter months.

If you dont get adequate sun exposure, I recommend daily supplementation with 2,000 IU of vitamin D, ideally with the largest meal of the day.

Regarding vitamins C and A, just eat your fruits and veggies, and these vitamins will take care of themselves.

The only other vitamin Im zealous about is B12, which is not made by plants or animals but by microbes that blanket the earth. In todays sanitized, modern world, the water supply is commonly chlorinated to kill off any bacteria. So, while we dont get much B12 in the water anymore, we dont get much cholera, either, which is a good thing!

A regular, reliable source of vitamin B12 is critical for anyone eating a plant-based diet. Though deficiency for those starting out with adequate stores may take years to develop, the results of B12 deficiency can be devastating, with cases reported of paralysis, psychosis, blindness, and even death. Newborn infants of mothers who eat a plant-based diet and who fail to supplement may develop deficiency much more rapidly, with disastrous results. Getting enough vitamin B12 is absolutely nonnegotiable for those centering their diets around plant-based foods.

For adults under age 65, the easiest way to get B12 is to take at least one 2,500 mcg supplement each week or a daily dose of 250 mcg. Note that these doses are specific to cyanocobalamin, the preferred supplemental form of vitamin B12, as there is insufficient evidence to support the efficacy of the other forms, like methylcobalamin.

As we age, our ability to absorb vitamin B12 may decline. For those over 65 who eat plant-based diets, the supplementation should probably be increased up to 1,000 mcg of cyanocobalamin each day.

Instead of taking B12 supplements, it is possible to get sufficient amounts from B12-fortified foods, but we would have to eat three servings a day of foods each providing at least 25 percent of the Daily Value (on the Nutrition Facts label), with each serving eaten at least four to six hours after the last. For B12-fortified nutritional yeast, for example, two teaspoons three times a day would suffice. For most of us, though, it would probably be cheaper and more convenient to just take a supplement. Our fellow great apes get all the B12 they need eating bugs, dirt, and feces, but Id suggest supplements instead!

Researchers have found that zinc is beneficial in reducing both the duration and the severity of the common cold when taken within the first 24 hours of symptom onset. Zinc lozenges appear to shorten colds by about three days with significant reductions in nasal discharge, congestion, hoarseness, and cough.

The common cold results for zinc are often described as mixed, but that appears to be because some studies used zinc lozenges containing added ingredients like citric acid that strongly sequester zinc, so little or no free zinc is actually released. They taste better, but whats the point if you dont actually get the zinc?

Whats the best way to take zinc for the common cold? Lozenges containing around 10 to 15 milligrams of zinc taken every two waking hours for a few days, starting immediately upon symptom onset, as either zinc acetate or zinc gluconate without zinc binders, such as citric acid, tartaric acid, glycine, sorbitol, or mannitol may work best.

Im skeptical it would be helpful in well-nourished individuals, but, if taken as directed, it shouldnt hurt, though zinc supplements and lozenges can cause nausea, especially when taken on an empty stomach, and some other gastrointestinal symptoms. And one should never put zinc in their nose. In the drug store, youll find all sorts of intranasal zinc gels, sprays, and swabs that have been linked to the potentially permanent loss of ones sense of smell.

Because the zinc in plant foods isnt absorbed as well as the zinc in flesh foods, a study published earlier this year found relatively low blood zinc levels in vegetarians. So, anyone eating plant-based dietsmen or womenshould make sure they eat whole grains, beans, and nuts every day. But some men might just require more than others.

Researchers have shown that a more plant-based diet may help prevent, treat, or reverse some of our leading causes of death, including heart disease, type 2 diabetes, and high blood pressure. Interventional studies of plant-based diets have shown, for example, 90 percent reductions in angina attacks within just a few weeks.

Plant-based diet intervention groups have reported greater diet satisfaction than control groups, as well as improved digestion, increased energy, and better sleep, and significant improvement in their physical functioning, general health, vitality, and mental health. Studies have shown plant-based eating can improve not only body weight, blood sugar levels, and ability to control cholesterol, but also emotional states, including depression, anxiety, fatigue, sense of well-being, and daily functioning.

Only one way of eating has ever been proven to reverse heart disease in the majority of patients: a diet centered around whole plant foods. If thats all a whole-food, plant-based diet could doreverse our number-one killershouldnt that be the default diet until proven otherwise? The fact it may also be effective in preventing, treating, and arresting other leading killers seems to make the case for plant-based eating simply overwhelming.

So, give yourself the best advantage by boosting your immunity with whole plant foods brimming with antioxidants and phytonutrients, such as berries, cruciferous vegetables, whole grains, and legumes.

Dark-green, leafy vegetables are the healthiest foods on the planet, which is why I recommend two servings each day. As whole foods go, they offer the most nutrition per calorie. Of all the food groups analyzed by a team of Harvard University researchers, greens turned out to be associated with the strongest protection against major chronic diseases, including up to about a 20 percent reduction in risk for both heart attacks and strokes for every additional daily serving.

More:
The 5 Best Things to Do to Boost Your Immunity Right Now - The Beet

A little education goes a long way when it comes to helping people with limited budgets eat healthier and not run out of food before the end of the month.

So says a study by the Public Health Institute s Center for Wellness and Nutrition, published in the Journal of Nutritional Science.

It found that residents with low incomes in eight Southeastern states, including Kentucky, consumed significantly greater amounts of fruits and vegetables, and improved several other shopping and nutrition-related behaviors after they participated in the U.S. Department of Agriculture s SNAP-Ed program. SNAP is the Supplemental Nutrition Assistance Program, formerly known as food stamps.

Healthy foods can be expensive, and a SNAP budget is modest. But SNAP-Ed is helping low-income Americans in the Southeast make strategic choices that stretch their food dollars and empower them to choose more fruits and vegetables and other healthy foods, Amy DeLisio, the centers director and co-author of the study, said in anews release .

In the long run, DeLisio said, these changes can play an important role in reducing their likelihood of diabetes, hypertension and other nutrition-related diseases, and in reducing health-care costs across the region.

SNAP-Ed provides comprehensive nutrition education and obesity-prevention interventions for individuals and families whose incomes are below 185% of the federal poverty line. Participants are not required to get SNAP benefits.

Using 2017 data from 25 participating agencies in the Southeast, including surveys from more than 43,000 low-income children and adults before and after SNAP-Ed interventions, the study found people were more likely to meet USDA nutrition recommendations and manage their food resources better after participating in the program.

On average, the study found low-income participants increased their daily consumption of fruit by 1/3 cup; increased their daily consumption of vegetables by 1/4 cup; drank more water and less sugar-sweetened drinks, and were more likely to drink low-fat or nonfat milk.

They were also likelier to choose healthier foods on a budget; read nutrition labels or ingredient lists; compare prices before purchasing foods; identify foods on sale or use coupons; use a list while shopping; and not run out of food before the months end.

The report notes that in a region that experiences some of the highest rates of obesity and unhealthy dietary behaviors in the nation, our study shows that SNAP-Ed programs can be part of the solution.

The study also documented 701 policy, systems and environment supports that complement the SNAP-Ed programs in the region, including things like creating edible gardens and improving food displays in school cafeterias.

What about Kentucky?

In Kentucky, the Nutrition Education Program encompasses two separate USDA programs, SNAP-Ed and the Expanded Food and Nutrition Education Program. The programs are offered in each of the states 120 counties and are run by extension agents or one of the 96 NEP assistants.

NEP director Marisa Aull said the program is designed to provide its clients with life skills to promote a healthier lifestyle and to make the healthiest choice the easiest choice.

A lot of times it is simply lack of knowledge, Aull said. Our program really does focus on bringing education to the individual so that they, along with their family, can make those choices and be healthier.

Omolola Adedokun, senior Extension specialist for evaluation, explained, With education on how to spend the money, by using coupons, by being able to follow whats on sale, whats not on sale, and by budgeting for food, that by looking at cheaper options, like frozen vegetables, or canned vegetables, people will be able to eat healthier and in alignment with USDA guidelines.

Aull said the program is especially important in Kentucky, a state known for its high obesity rates and poor health.

According toAmericas Health Rankings , Kentucky is one of the worst states for adult obesity, with 36.6% of its adults obese. Its child obesity rate of 38% is second highest in the nation, according to the2020Kids Count report.

Kentucky also ranks among the 10 worst for heart disease and diabetes, and is No. 1 in cancer deaths all conditions that could improve with better nutrition and exercise practices.

The study did not provide any state-specific data, but the 2019 NEP report says 97% of Kentuckys adult participants showed improvement in one or more diet quality indicator, like eating more fruits or vegetables, drinking less sugared soda and cooking dinner at home; 84% increased their physical activity; 92% showed safer food storage and prep; and 91% showed better food resource management.

Kentucky had more than 4,500 participants in the SNAP-Ed program, said Adedokun.

As for youth, after participating in the Super Star Chef program, which was offered in 53 counties, 99.6% of the states 789 youth participants reported they could identify healthy foods; 96% said they planned to drink more water every day; and 95% said they planned to try new foods. The report says the two programs had 368,584 children and youth contacts.

Aull said young people are an important part of the program because they often share their excitement for what theyve learned with their families, inspiring them to eat healthier.

We often hear anecdotally, that they convince their family to try a new food or they convince their family to go to the farmers market where the family previously was maybe hesitant to go. . . . The key to the family is often through youth, she said.

Aull stressed that each of these small changes are important because they could have a lifelong impact, and not just for the individual but society at large.

If we look at it from a kind of return-on-investment side, it has an effect on generational poverty, it has an effect on their health and well-being, and it also has an effect on those local health care systems, Aull said. Those small changes lead to big impacts for not just our state as a whole but . . . their community, their city, their family. And we feel like those changes will also break a lot of cycles that need to be broken, that really are just due to lack of resources and lack of opportunity.

Aull encouraged qualifying Kentuckians to participate in the free nutrition-education programs, which are being held virtually during the coronavirus pandemic.

Denise Rennekamp, assistant NEP director, spoke to the importance of community partnerships to promote the program. For example, she said Feeding Kentucky and other food banks help connect food-insecure Kentuckians with their program.

The number of Kentuckians on SNAP varies from month to month, with participation increasing since the pandemic came to Kentucky in March. In August, 606,216 Kentuckians received SNAP benefits.

Click on the Plan, Eat, Move website to learn more about the program.

(Kentucky Health Newsis an independent news service of the Institute for Rural Journalism and Community Issues, based in the School of Journalism and Media at the University of Kentucky, with support from the Foundation for a Healthy Kentucky.)

See original here:
Study shows nutrition education for low-income people in Southeast states resulted in healthier diets and better budgeting - Hoptown Chronicle

One person's progress is another person's nightmare. It's life in this bright new millennium. The Michigan Department of Transportation today explained why they continue to do what they do, in the name of progress and safety. You might be like me and not necessarily agree, but they have the keys and we don't.

Today's lesson is "Road Diet".

No keto or carbs here, kids. This is why local streets like Portage Road are more annoying to drive. M-DOT says it safer, and it probably is, but it sure is less fun to drive.

M-DOT explains a "Road Diet" is a "reconfiguration". They love it because it "offers several high-value improvements at a low cost when applied to traditional four-lane undivided highways." What it means is they take a four lane street and turn it into a two lane street - with a center lane.

I'm already shaking. M-DOT's argument is it lowers crash rates from about 20 to 50 percent partly by lowering "vehicle speed differential". Well, sure, because we're all crawling along at 15 miles per hour. And using Portage Road as the example, as you drive north towards downtown, there's that lane merge to two lanes. Excuse me, but what is the one thing Michigan drivers are worst at than anything else? Merging. And, if you're like me, and don't drive Portage Road all that often, that merge just kind of comes up on you and suprises you suddenly. Tell me how that's safer?

Well, M-DOT's argument is this.

"Why consider a Road Diet? Four-lane undivided highways experience relatively high crash frequencies especially as traffic volumes and turning movements increase over time resulting in conflicts between high-speed through traffic, left-turning vehicles and other road users." - M-DOT

Maybe if more drivers knew the rules of the road, but I don't see how taking lanes away and adding merge lanes without having drivers know what laws about them, how that's safer? Four lanes and a merge lane, I'm fine with.

But what I really, really think would be a win, win for all, is traffic lights that are synced. Nothing is more annoying than that. Start with Kalamazoo Ave. and North Street, and then do Portage.

Read more from the original source:
'Road Diet' Is Why Portage Road Is Messed Up, Believe It Or Not - wkfr.com

At a time when food production is one of the biggest climate culprits, we need to seek out new food sources which can nourish us and, at the same time, not overburden the planet.

More and more people are opting to become vegetarians or, even more radically, vegans.

However, the large majority of people find it difficult to entirely shelve meat in the name of preventing climate change, according to Professor Ole G. Mouritsen of the University of Copenhagens Department of Food Science.

In a statementpublished by the university, he said, Many people simply crave the umami flavor that is, for example, found in meat. Therefore, it may be more realistic to consider a flexitarian diet, where one consumes small quantities of animal products, such as meat, eggs and milk, alongside vegetables. However, one can also begin thinking about alternatives to the juicy steakof which there are many, he says.

RELATED: New Biodegradable Carbon-Negative Straws and Forks Are Made From Greenhouse Gasesand They Dissolve in the Sea

In a new meta-study, Professor Mouritsen and PhD student Charlotte Vinther, his colleague at the Department of Food Science have presentealternative sources for protein and healthy fatty acids, while giving their take on what a sustainable diet of the future might look like.

Hello sand lance, gobi and sprat

Among other things, the researchers recommend that we look to the sea for foods of the future.

More specifically, we need to get to the bottom of ours oceans, where species typically associated with being by-catch and industrial fish live. These species emit far less CO2than beef, pork, and chicken.

The climate-friendly bycatch fish currently used for pig feed or fish oil live near the bottom of the ocean. They include: sand lance, a fish which digs into the sandy bottom to lay eggs; sprat, a relative of herring which is widespread in Danish waters; and the black-mouthed gobi, another small, but tasty and overlooked fish, explains Mouritsen.

Sprat alone could satisfy 20 percent of Denmarks protein needs, for example. And by fishing for sprat, we can avoid the over-exploitation of more well-known fish species such as cod, plaice, and salmon, explains the professor.

Seaweed and algae are also an overlooked and extremely climate-friendly food source.

However, only 500 of 10,000 species are currently exploited and recognized as fooddespite the fact that marine algae are packed with incredibly healthy nutrients and vitamins.

Similarly, cephalopods are only fished to a small extent, with 30 out of approximately 800 species being used for food globally.

CHECK OUT: These Scientists Are Fighting Ocean Plastic With Biodegradable Flip Flops Made From Algae

Among other things, this has much to do with our culture and traditions. Food consumption habits take time to change. We have been eating and preparing meat for more than a million years. So even though seaweed, squid and mollusks contain important fatty acids and vitamins, and can taste great, we remain reluctant to count these species among our food sources, says Ole G. Mouritsen.

One possible explanation for the fact that we find it difficult to green our diet is that we have an innate preference for sweetness and foods with an umami flavor. According to the professor:

Sweetness signals calories and survival to the brain, and umami signals that we are consuming something good for our muscles. However, many seafoods, marine algae, and vegetables have the potential to taste great, and thats something that we can use technology to help develop.

For example, by fermenting or adding enzymes to vegetables, sweet and umami tastes can be brought out, says Ole G. Mouritsen.

Several Asian food producers have something called shio-koji, which can also be made at home. Koji is a salty solution of dead microscopic fungi with active enzymes. By adding it to sliced broccoli and putting them in the fridge for a few hours, youll be able to taste more sweetness and umami in the pieces of vegetable, he says, concluding:

It is essential that we continue to communicate these new opportunities to eat sustainably. By doing so, we will gradually effectuate change upon our eating habits and traditions. We hope that this study plays a part.

MORE:You Have to Sea it to Believe it: New Superfood Ocean Plant Tastes Like Bacon

Sounds like its time to get our hands on some shio-koji. And some edible algae?

The rest is here:
Mollusks and Algae Could Form the Sustainable Diet of the Future - Good News Network

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