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The Blood Type Diet is based on the theory that the body interacts with foods differently according to your blood type.

Naturopath Peter D'Adamo created the diet in the mid-1990s, claiming many foods have sugar-binding proteins called lectins.

If these are incompatible with your blood group, blood cells may clump together and cause havoc in various parts of the body.

The Blood Type Diet claims these 'interactions' can cause digestive issues, weight gain, fatigue and interfere with the body's immune system.

It also claims if you eat foods that gel with your blood type, you'll shed the extra kilos, prevent disease and feel great.

Kilojoule-counting is considered unnecessary, with claims that as long as you eat the right foods for you, weight loss should come naturally.

Type O: Claimed to be the ancestral blood group for humans, those with Type O are supposed to follow a Paleo-style diet featuring meat, fish, poultry and vegetables. Most grains and legumes, as well as dairy products, potatoes, corn, cabbage, cauliflower and coffee are out.

Type A: With claims this blood group evolved when humans adopted an agricultural lifestyle, Type A are prescribed a low-fat vegetarian diet featuring organically grown vegetables, fruits, nuts, seeds, legumes and soy-based products. No dairy products or bananas are allowed.

Type B: Claimed to have descended from nomadic tribes, Type B are supposed to eat some meat (but not poultry), plus eggs, vegetables and dairy products. No corn, lentils, wheat, tomatoes, peanuts, sesame seeds or coffee are permitted.

Type AB: These relatively rare individuals claimed to represent the most recent blood group can enjoy an omnivorous diet including tofu, seafood, dairy products, some grains, fruit and green vegetables. They should avoid caffeine, alcohol and any smoked or preserved meats.

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Peter D'Adamo created a brand of expensive supplements around his specialty diet.

However, since scientific evidence does not support the claims of this diet, you are likely wasting your money.

There are no studies backing up the claimed link between weight and blood type and no research that shows lectins react differently with various blood types.

There are also no clinical trials studies where humans are assigned into groups with the aim of testing the effect of the diet.

One study has reported that following a diet similar to the one recommended for Type A did lead to lower weight and also reduced several risk factors for heart disease however, these benefits occurred whatever the person's blood group.

A positive aspect of this diet is that it does recommend regular exercise.

Good food should be easy and keeping things simple will help you make better choices.

The food restrictions imposed for the most common blood groups (A, B, and O) are also likely to reduce overall kilojoule intake and thus may lead to weight loss.

However, the many foods restricted in this diet means following it is likely to leave you lacking important nutrients.

There are cheaper, safer and more evidence-based ways to change your diet to lose weight and improve health.

Remember to consult your doctor before starting any new eating plan if you have an underlying health condition or history of an eating disorder.

This is general information only. For detailed personal advice, you should see a qualified medical practitioner who knows your medical history.

This story, which was originally written by Pamela Wilson and published by ABC Health and Wellbeing, has been reviewed by Dr Rosemary Stanton OAM, nutritionist and visiting fellow, School of Medical Sciences, University of NSW, and updated in 2019.

Read more here:
What is the Blood Type Diet and does it work? - ABC News

By Joe McCormack

If youre like most of us,you overindulged a bit too much in 2019. No, not on calories (well, maybe thosetoo!), but on noise. Thats the name for the dizzying onslaught ofinformation from work emails, app notifications, the 24/7 news cycle, socialmedia updates, and other forms of screen time that leaves us unable to focus,listen, or do deep work.

A smidgen of noise now andagain is okay. (We all have our guilty pleasures!) But consuming it mindlessly,all day long, is as bad as keeping a bag of chips, a monster-size soda, and acan of frosting at our desk and reaching for them every few minutes.

Too many empty braincalories wont make you fat but they will make you mentally anemic. Noise keepsyou in a constant state of distraction. And like actual junk food, a high-noisedigital diet is addictive, yet it never satisfies or nourishes you.

The real problem with givinginto noise temptation isnt what youre doing; its what youre not doing.Youre tuning out what really matters. Youre skimming the surface. When yourescrolling Facebook, for instance, you arent learning a new language, refiningthat career-changing presentation, or engaging with your kids in a meaningfulway.

The new year is the perfecttime to put yourself on a noise diet. To help with your calorie count, letstake a look at what noise junk food looks like:

The irritatingyetaddictiveparade of social media stock characters in your newsfeed. This bandof noisemakers assaults your brain with their cries for attention. Forinstance:

The humble bragger. Yourcollege rival who subtly slips into her post that she just got anotherpromotion at her swanky company. #blessed #gag

The cryptic drama-stirrer.That self-righteous friend who calls out people anonymously for perceivedslights or makes vague poor me pity posts. (Cue the wave of very concernedcommenters.)

The over-sharer. We dontneed a play-by-play of your colonoscopy. Thanks.

The drop-of-a-hat ranter. Whose day would be complete without a furiousrecounting of how the barista screwed up your nonfat, dairy-free, double-shot,decaf, extra-hot mochaccino with extra foam? The nerve!

The overly zealous kidpromoter. Yes, yes, we know Junior is the smartest, cutest, cleverest totaroundyour other 15 posts this week made that perfectly clear.

The amateur politicalpundit. Do not engagejust dont.

[emailprotected]$$ shows on TV. Youdont need to waste your precious attention span watching Jerry Springer,B-list celebrity lip-synch contests, or those morning talk shows.Substance-free television combined with the lure of a cozy couch can quicklyturn into a lost day or evening.

The 24/7 newscarousel-of-darkness. Sadly, most news is bad news, and during a controversialelection year it can also be fodder for controversy, vitriol, and the loss ofcivility with friends, family, and neighbors. (Hint: You dont need to totallydisengage, but its good to be discerning about what you let inand about howoften you engage in debates with the people in your life.)

Yourwork email. Your boss just had to email you at 9:30 p.m.again. The momentyou jump out of the bath to write back is the moment work email becomes yetanother source of noise.

Are you feeling that noisehangover settle in? Dont worry, you can kick off the new year with a differentkind of dietone that cuts the empty brain calories of digital distractionand gives you what youre really craving: a more intentional life. Join myJust Say No to Noise Movement and tip the scales in the other direction. Afew suggestions:

Try going a week withoutsocial media. (We promise, youll survive.) A short detox from social media isa pretty painless way to unplug and reclaim a lot of lost time. When the weekis over, you can see if you even want to go back to occasional scrolling.

Reduce temptation byhiding distracting devices from yourself. Okay, you probably cant hide yourcomputer but you can shut the office door. As for cell phones and tablets,treat them like what they are: gateways to digital distraction (and it is avery slippery slope). Find an out-of-the-way place to charge and store yourdevices so youre not constantly reaching for them.

Break the idiot-boxbackground noise habit. Its easy to mindlessly turn on the TV when you gethome. Problem is, its broadcasting nonstop noise into your work-free hours.Instead, plan a time to watch your favorite shows. Daily exposure to thedepressing litany of pain and conflict we call news isnt making your lifebetter. Neither is watching the Fatty McButterpants episode of King of Queensfor the 50th time. (Okay, we admit that one is pretty funny.)

Set some work/lifeboundaries with the 7-to-7 rule. The company wont crash if you stop answeringemails around the clock. After 7 p.m., put away your devices for the night.Dont pick them up again until 7 a.m.the next day.

Insist on phone-free familydinners Yes, the kids might whine at first, but soon enough theyll get usedto conversing with the out-of-touch Boomers and Karens at the table.

andscreen-free family fun days. For instance, make video games and TV completelyoff-limits every Wednesday and Friday. Yes, even if the kids swear they have nohomework. Instead, do something fun or productive as a family. Play a boardgame. Go bowling or skating. Cook a great meal together. Volunteer at the localanimal shelter. Heckmaybe even read.

Learn to save yourappetite for the stuff that really matters Your appetite is really yourattention span, and its your most precious resource. Filling up on headlines,emails, and social media means theres little left over for doing the deep andmeaningful work that helps you reach big goals at work and in your personallife. Before you cozy into an hour of lurking on your exs Facebook page, closethe laptop and find something productive to do.

and choose somemeaningful goals to pursue. When you are able to sharpen and aim your focus,you can do some pretty impressive &%$#. Want to start a website? Get abetter job? Learn to code? These North Star goals are the best incentive torethink your relationship with noise and see how your life changes.

We dont realize that veryoften our addiction to information is the thing holding us back from getting ahuge promotion, becoming valedictorian, or training for a marathon, but thatsexactly what happens as time passes. Once you think of it this way, its somuch easier to put yourself on a noise diet. Make this the year you take backyour time and use it to do something that matters.

Joseph McCormack is theauthor of NOISE: Living and Leading When Nobody Can Focus. He is passionateabout helping people gain clarity when there is so much competing for ourattention. He is a successful marketer, entrepreneur, and author. His firstbook, BRIEF: Make a Bigger Impact by Saying Less (Wiley, 2014), sets thestandard for concise communication.

Joe is the founder andmanaging director of The BRIEF Lab, an organization dedicated to teachingprofessionals, military leaders, and entrepreneurs how to think and communicateclearly. His clients include Boeing, Harley-Davidson, Microsoft, Mastercard,DuPont, and select military units and government agencies. He publishes aweekly podcast called Just Saying that helps people master the elusive skillsof focus and brevity.

To learn more, visitwww.noisethebook.com.

Read the original post:
Guest Op-Ed: The New Years Noise Diet: Why You Should Cut the Empty Brain Calories in 2020 - Chelsea Record

Two days into Veganuary and the head-scratching confusion over just exactly what veganism is continues. The perception of veganism as a diet or passing fad has somehow clung on in the health pages of our newspapers, in cookery columns, and in the miniature portions meted out to vegans in pubs across the land.

There is a continual debate in the media about whether the diet is healthy. This is beside the point. There is a stream of misinformation designed to trick people into believing that vegetarianism and veganism are simply not possible. This madness must stop, and its extraordinary that it has endured this long.

It is, or should be common knowledge by now, that giving up or cutting down on meat and dairy is the right thing to do for the sake of our planet. Bush fires are raging in Australia; the Great Barrier Reef is seriously degraded; Antarctica is melting into the sea. Yes, lacking vitamin B12 is bad for me, but not to get too Greta Thunberg about it so is the loss of an area of rainforest the size of Latvia.

Sharing the full story, not just the headlines

Veganuary becomes bigger every year, but it needn't be just for Janaury as these cookbooks make it easy and accessible. Words by Stacey Smith

iStock/The Independent

Since launching her vegan YouTube channel in 2017, Rachel has gained a heap of hungry followers who lap up her simple, delicious recipes (and the dance moves that go along with them). Dishes are often one-pot, can be prepped ahead, and most include a song recommendation so you can dance along as you cook. Within these pages, youll find plenty of meals inspired by Amas Caribbean and West African roots from crispy jerk barbecue tacos or ackee saltfish with dumplings to peanut stew. Although this is really a celebration of all cultures and with vegan takes on everything from Thai green curry to creamy cashew and vegetable no-pasta lasagne, were pretty confident youll find your favourite comfort dish has been given a plant-based makeover. With most ingredients easy to obtain and meals quick to put together, this is modern cooking, for the meat-shunning millennial.

Working with a registered dietician to ensure recipes follow trusted NHS guidelines, the BOSH! boys (aka, Henry and Ian) have bought us their healthiest cookbook to date. Recognising that just because a plate of food is vegan, that doesnt necessarily mean its healthy (vegan junk food certainly exists!), this is a collection of 80 new recipes showcasing their flavoursome vegan food with a healthier focus. Along with advice on sleep, movement and relaxing, theres guidance on ensuring you get all the nutrients you need. And although the boys insist this isnt a diet book, youll find recipes to help you reduce fat, build muscle and generally be a bit healthier. So whether youre looking to up your protein intake (try the ultimate veg tacos), reduce your sugar intake with a summer-berry granola bowl or keep your calorie intake to under 500 per portion with puttanesca potato stew, you should be left feeling suitably inspired to kick start the new year.

Despite Fearne Cotton not being a fully-fledged vegan herself (or perhaps because), this book got rave reviews from our panel, with both flexitarians, meat-eaters and vegans alike. Recipes are approachable, inexpensive and perfect for the whole family, so we can see ourselves working through them all in time. The broccoli katsu curry was a particular favourite and surprisingly easy to make and for tea time well be trying our hand at her date and almond cake with caramel sauce which uses white miso paste and coconut cream to great effect.

If ever theres a time we feel the pinch, its January, with the festivities of Christmas long behind us but the credit card still to pay. Thankfully eating a plant-based diet could be the answer and in this book, youll find over 85 recipes all coming in at a frankly unbelievable 1 a portion. Our concerns that wed be living off of beans on toast were quickly alleviated as we tucked into black bean meatballs and sticky aubergine bao. Full-flavoured, quick and easy, we couldnt really ask for more.

Calling all sweet-tooths! This collection of recipes from Australian blogger Anthea Cheng is celebratory food for the keen baker. You certainly couldnt call dried rainbow pear slices convenient, quick or easy to make, however the impact they have when used to decorate her chai cake is truly show-stopping. If that all sounds a little intimidating, we found the Snack Time chapter much more manageable, with the likes of bliss balls, chocolate cups and cookies vying for attention, as well as Instagrammable breakfast bowls, beautifully presented with nut butters, granola and oats.

After 10 years of hard partying finally caught up with him, Matt decided to switch from the crazy pranks of MTVs Dirty Sanchez to fitness and is now a completely vegan endurance athlete. Believing a natural diet is key, Matts second cookbook is brimming with recipes full of veggies and largely focuses on un-processed ingredients (keeping the vegan cheese or meat-substitutes to a minimum). Some of Pritchards favourites include roasting tin laksa, sticky tofu bao buns and rhubarb and custard doughnuts. If youre yet to convince your pal's that veganism is the way forward, we reckon the Dinner with Mates chapter will convert a few of them, with all the recipes you need to create a Mexican feast, a perfect picnic, a banging BBQ or a cracking Christmas spread. All in all we found recipes really varied, with us ear-marking nearly all of them to try at once.

Lets face it, at the end of a long day the last thing any of us want to be doing whether were following a plant-based diet or not is trying to track down long lists of hard to find ingredients. This is the fourth book from the award-winning cook, writer and cookery tutor Katy Beskow and follows a similar simplified format, with each recipe requiring just five ingredients. Chapters include soups, lunches suppers, sweets and basics, with recipes beautifully laid out and gorgeous photography accompanying each one. Far from being basic, we were amazed to see we could create a beautiful Mediterranean briam (a layered courgette, potato and red onion bake from Greece) which was as delicious hot with crusty bread as it was cold for lunch the next day.

Growing up in a small town in West Bengal, India, very few people, including Romy Gills own family, ate meat regularly. Its this home-cooked vegan food of her childhood that the chef and food writer wanted to share with us through her debut cookbook Zaika meaning taste, or flavour. Theres an entire section dedicated to bread, including gram flour turmeric pancakes which are perfect with chutneys, a variety of rotis and parathas and light naan bread with nigella seeds. The Light & Breezy chapter is all about showcasing the freshest ingredients think watermelon and mint salad; while the Warming the Heart chapter is where youll find hearty comfort food such as spicy red lentil dahl. The section we most fell for though was Labours of Love for when youve got time to really get lost in the kitchen rich, creamy and so warming, we recommend the Baingan masala with baby aubergines, dill and coconut.

The debut book from award-winning blogger and food consultant Nikki Webster shares the same ethos as her blog Rebel Recipes that healthy food neednt be boring or lacking in flavour. Taking inspiration from around the globe, you could never accuse these recipes of being dull. If only we could start every day with creamy spiced coconut porridge and sticky sesame banana! Instead of relying on stale vegan ingredients and recipes this is new-school vegan cuisine for those seeking full flavours. Although despite this, recipes were easy to follow and largely uncomplicated with lots of spicy curries, pulses, flatbreads, salads, dips and pickles making an appearance. With mouth-watering photography throughout, the Cant Believe Its Vegan Desserts chapter is a particular highlight, with the likes of chocolate ganache tart, easy espresso martini pots and lemon curd and thyme tart.

While this title isnt 100 per cent vegan, half of the book is made up of plant-based recipes so we felt it was still well worth including. Acknowledging that most of us have more time to experiment in the kitchen at the weekend yet need dinner on the table pronto mid-week, Elly Pears book separates dishes accordingly. Were very keen to incorporate more Sunday night batch-cooking into our weekly routine, in order to eat better later in the week and with tray bakes, one-pot wonders and freeze-able options, this will keep us suitably inspired.

Dont be fooled by the title, every one of the 100 recipes within this book is completely vegan. The ish comes from Jack Monroes belief that if we were all to incorporate a few more plant-based meals into our diet each week, wed be better off both environmentally and financially. So you neednt be a full-time vegan to appreciate the practical, inexpensive solutions within this book. Although perhaps not the sexiest food chapter to ever be written the whole section on sandwiches was inherently helpful for midweek meal inspiration (especially when you consider the standard fillings of cheese, ham, tuna, etc obviously arent vegan). In true Jack Monroe style, we loved the no-nonsense, easy to follow recipes and believe well turn to this cookbook on a regular basis.

If youre tempted to give this vegan thing a whirl but you really dont know where to start, the 7 Day Vegan Challenge is here to help. There are three menu plans to choose from complete with shopping lists: The Easy Peasy Way (quick meals for those that dont mind repeating some dishes), For the Planners (which requires a Sunday night batch-cooking session) and Fast & Fresh (quick and simple recipes). So a typical weekday might look like, banoffee oats for breakfast, a convincing vegan take on the classic BLT sandwich for lunch and creamy satay noodles with salt and pepper fried tofu for tea.There is also a helpful Q&A intro, which aims to answer the most commonly asked questions for those just starting out including pros, cons, where you get protein from, is vegan food expensive and whether it's healthy. Many meals are freezable or can last three days or longer in the fridge, so whether you give it a go for seven days or longer is up to you.

Veganuary becomes bigger every year, but it needn't be just for Janaury as these cookbooks make it easy and accessible. Words by Stacey Smith

iStock/The Independent

Since launching her vegan YouTube channel in 2017, Rachel has gained a heap of hungry followers who lap up her simple, delicious recipes (and the dance moves that go along with them). Dishes are often one-pot, can be prepped ahead, and most include a song recommendation so you can dance along as you cook. Within these pages, youll find plenty of meals inspired by Amas Caribbean and West African roots from crispy jerk barbecue tacos or ackee saltfish with dumplings to peanut stew. Although this is really a celebration of all cultures and with vegan takes on everything from Thai green curry to creamy cashew and vegetable no-pasta lasagne, were pretty confident youll find your favourite comfort dish has been given a plant-based makeover. With most ingredients easy to obtain and meals quick to put together, this is modern cooking, for the meat-shunning millennial.

Working with a registered dietician to ensure recipes follow trusted NHS guidelines, the BOSH! boys (aka, Henry and Ian) have bought us their healthiest cookbook to date. Recognising that just because a plate of food is vegan, that doesnt necessarily mean its healthy (vegan junk food certainly exists!), this is a collection of 80 new recipes showcasing their flavoursome vegan food with a healthier focus. Along with advice on sleep, movement and relaxing, theres guidance on ensuring you get all the nutrients you need. And although the boys insist this isnt a diet book, youll find recipes to help you reduce fat, build muscle and generally be a bit healthier. So whether youre looking to up your protein intake (try the ultimate veg tacos), reduce your sugar intake with a summer-berry granola bowl or keep your calorie intake to under 500 per portion with puttanesca potato stew, you should be left feeling suitably inspired to kick start the new year.

Despite Fearne Cotton not being a fully-fledged vegan herself (or perhaps because), this book got rave reviews from our panel, with both flexitarians, meat-eaters and vegans alike. Recipes are approachable, inexpensive and perfect for the whole family, so we can see ourselves working through them all in time. The broccoli katsu curry was a particular favourite and surprisingly easy to make and for tea time well be trying our hand at her date and almond cake with caramel sauce which uses white miso paste and coconut cream to great effect.

If ever theres a time we feel the pinch, its January, with the festivities of Christmas long behind us but the credit card still to pay. Thankfully eating a plant-based diet could be the answer and in this book, youll find over 85 recipes all coming in at a frankly unbelievable 1 a portion. Our concerns that wed be living off of beans on toast were quickly alleviated as we tucked into black bean meatballs and sticky aubergine bao. Full-flavoured, quick and easy, we couldnt really ask for more.

Calling all sweet-tooths! This collection of recipes from Australian blogger Anthea Cheng is celebratory food for the keen baker. You certainly couldnt call dried rainbow pear slices convenient, quick or easy to make, however the impact they have when used to decorate her chai cake is truly show-stopping. If that all sounds a little intimidating, we found the Snack Time chapter much more manageable, with the likes of bliss balls, chocolate cups and cookies vying for attention, as well as Instagrammable breakfast bowls, beautifully presented with nut butters, granola and oats.

After 10 years of hard partying finally caught up with him, Matt decided to switch from the crazy pranks of MTVs Dirty Sanchez to fitness and is now a completely vegan endurance athlete. Believing a natural diet is key, Matts second cookbook is brimming with recipes full of veggies and largely focuses on un-processed ingredients (keeping the vegan cheese or meat-substitutes to a minimum). Some of Pritchards favourites include roasting tin laksa, sticky tofu bao buns and rhubarb and custard doughnuts. If youre yet to convince your pal's that veganism is the way forward, we reckon the Dinner with Mates chapter will convert a few of them, with all the recipes you need to create a Mexican feast, a perfect picnic, a banging BBQ or a cracking Christmas spread. All in all we found recipes really varied, with us ear-marking nearly all of them to try at once.

Lets face it, at the end of a long day the last thing any of us want to be doing whether were following a plant-based diet or not is trying to track down long lists of hard to find ingredients. This is the fourth book from the award-winning cook, writer and cookery tutor Katy Beskow and follows a similar simplified format, with each recipe requiring just five ingredients. Chapters include soups, lunches suppers, sweets and basics, with recipes beautifully laid out and gorgeous photography accompanying each one. Far from being basic, we were amazed to see we could create a beautiful Mediterranean briam (a layered courgette, potato and red onion bake from Greece) which was as delicious hot with crusty bread as it was cold for lunch the next day.

Growing up in a small town in West Bengal, India, very few people, including Romy Gills own family, ate meat regularly. Its this home-cooked vegan food of her childhood that the chef and food writer wanted to share with us through her debut cookbook Zaika meaning taste, or flavour. Theres an entire section dedicated to bread, including gram flour turmeric pancakes which are perfect with chutneys, a variety of rotis and parathas and light naan bread with nigella seeds. The Light & Breezy chapter is all about showcasing the freshest ingredients think watermelon and mint salad; while the Warming the Heart chapter is where youll find hearty comfort food such as spicy red lentil dahl. The section we most fell for though was Labours of Love for when youve got time to really get lost in the kitchen rich, creamy and so warming, we recommend the Baingan masala with baby aubergines, dill and coconut.

The debut book from award-winning blogger and food consultant Nikki Webster shares the same ethos as her blog Rebel Recipes that healthy food neednt be boring or lacking in flavour. Taking inspiration from around the globe, you could never accuse these recipes of being dull. If only we could start every day with creamy spiced coconut porridge and sticky sesame banana! Instead of relying on stale vegan ingredients and recipes this is new-school vegan cuisine for those seeking full flavours. Although despite this, recipes were easy to follow and largely uncomplicated with lots of spicy curries, pulses, flatbreads, salads, dips and pickles making an appearance. With mouth-watering photography throughout, the Cant Believe Its Vegan Desserts chapter is a particular highlight, with the likes of chocolate ganache tart, easy espresso martini pots and lemon curd and thyme tart.

While this title isnt 100 per cent vegan, half of the book is made up of plant-based recipes so we felt it was still well worth including. Acknowledging that most of us have more time to experiment in the kitchen at the weekend yet need dinner on the table pronto mid-week, Elly Pears book separates dishes accordingly. Were very keen to incorporate more Sunday night batch-cooking into our weekly routine, in order to eat better later in the week and with tray bakes, one-pot wonders and freeze-able options, this will keep us suitably inspired.

Dont be fooled by the title, every one of the 100 recipes within this book is completely vegan. The ish comes from Jack Monroes belief that if we were all to incorporate a few more plant-based meals into our diet each week, wed be better off both environmentally and financially. So you neednt be a full-time vegan to appreciate the practical, inexpensive solutions within this book. Although perhaps not the sexiest food chapter to ever be written the whole section on sandwiches was inherently helpful for midweek meal inspiration (especially when you consider the standard fillings of cheese, ham, tuna, etc obviously arent vegan). In true Jack Monroe style, we loved the no-nonsense, easy to follow recipes and believe well turn to this cookbook on a regular basis.

If youre tempted to give this vegan thing a whirl but you really dont know where to start, the 7 Day Vegan Challenge is here to help. There are three menu plans to choose from complete with shopping lists: The Easy Peasy Way (quick meals for those that dont mind repeating some dishes), For the Planners (which requires a Sunday night batch-cooking session) and Fast & Fresh (quick and simple recipes). So a typical weekday might look like, banoffee oats for breakfast, a convincing vegan take on the classic BLT sandwich for lunch and creamy satay noodles with salt and pepper fried tofu for tea.There is also a helpful Q&A intro, which aims to answer the most commonly asked questions for those just starting out including pros, cons, where you get protein from, is vegan food expensive and whether it's healthy. Many meals are freezable or can last three days or longer in the fridge, so whether you give it a go for seven days or longer is up to you.

Making the personal choice to live more ethically deserves better than these eyebrow-raises from the media. What we need instead is more information, more attention paid to the diet, and better questions. Such as: why isnt the government doing more to change the way we eat, given that the overwhelming majority of climate science has been repeating for years that reducing meat intake is crucial to the survival of our ecosystem?

Its fairly remarkable that barring the work of Meera Sodha in the Guardian our media is still so averse. For instance, a recent episode of Masterchef: The Professionals paid lip-service to veganism with one plant-based challenge that seemed to irritate and confuse the judges (how are you going to get flavour into this dish without using any animal fats?), and then it was back to the usual business of making lamb rump three ways. One of the occasional judges on the show publicly identifies as a vegan but eats meat on television. This isnt good enough.

Of course, ignorance and ineffectuality on the subject are nothing next to the outright aggression of certain high profile figures. For some frothing figures in the media, such as Piers Morgan, the encroachment of veganism into public life represents nothing less than a new step in a culture war.

For the right wing and retrograde, veganism is an attack on family values, masculinity, common sense and tradition one of those movements that, along with feminism, racial equality and queer rights, sometimes goes a bit too far (such as the ruling today by an employment tribunal that veganism is a belief protected by law).

This situation leads to a strange disconnect in our public life, where what is a known and necessary phenomenon is underreported, misreported or misrepresented. That comes on top of an already massive generational divide: roughly half of all vegans are aged 15 to 34, compared to 14% of over-65s. This means that theres a lack of proper guidance, and the sense of veganism as fringe and cultish perseveres.

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Things are getting better: fast-food chains such as Greggs dont want to miss out on a buck and celebrity chefs such as Jamie Oliver have recently put out books focusing on plant-based food. But what we need is not a handful of nice new recipes, so much as books showing us how to revolutionise our food habits entirely how to replace the puddings we were brought up on and the evil celebratory roasts we still remember the taste of and adapt to a whole new life. Vegans are hungry.

Veganuary is a tolerable endeavour, which apparently leads to people taking up veganism seriously, but it also hugely participates in the public perception of veganism as faddish and juvenile virtue-signalling. Granting the diet a modicum of respect, and wider, more educated coverage in our media, would be a good start.

Read the rest here:
Veganuary isn't a fad or trendy diet - it's a chance to live a more ethical life - The Independent

Ahead of his wedding, Brendan Jones of YouTube's Goal Guys wanted to get slimmer, and so he set himself the challenge of losing as much body fat as possible in a 30 day period, with the help of high intensity interval training (HIIT).

"A major benefit of interval training is you're constantly switching muscle groups and forcing your body to react," he says. "This means your heart and lungs are being challenged non-stop, allowing you to burn more fat than you would if you were doing a repetition-based exercise like jogging or cycling."

The HIIT program Brendan has selected consists of four rounds of 45 second intervals, with each round finished off by 3 minutes of skipping and a 1 minute rest window. Round 1 is burpees, mountain climbers, jumping jacks, round 2 includes kettlebell squats, pushups, long jumps and walkouts, round 3 has kettlebell squats, stationary jumps, reverse crutches, and round 4 includes side lunges, tricep raises and speed skaters.

On the first day, he's so tired by the second round that he ends up needing five whole minutes of rest before he can complete the workout. On day 2, he hits the gym for weight training, focusing on bodyweight superset exercises to keep his heart rate up, helping to burn fat while building muscle. He alternates between the HIIT and weight training for 6 days, leaving a day each week for rest and recovery.

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Throughout the month Brendan is able to identify and improve on flaws in his technique in certain exercises. After 10 days, he also starts incorporating interval training into his running, sprinting with the goal of elevating his heart rate to 95 percent of its capacity, then slowing down to a jog.

By the halfway point, he's feeling the cardiovascular benefits of his HIIT workouts, and is able to run for a flat 45 minutes without stopping. "In the last two weeks I feel like I hit my stride," he says. "I'm able to go through my HIIT routine without any extended rest and I finally have the willpower I need to stick to my daily diet." That diet consists of oatmeal for breakfast, a lunch of chicken breast with steamed veggies, and beans, eggs and spinach for a light supper.

Brendand started out with a body fat percentage of 18.3 percent, which he describes as "acceptable but far from ideal." At the end of the month, he has lost 8 pounds, his stomach has dropped 3 inches, and his body fat is at 10.5 percent.

Read more:
A HIIT Workout Helped This Guy Drop 8 Percent of His Body Fat in 30 Days - menshealth.com

Vicky Pattison said she is looking forward to a healthier life after being told that her previous lifestyle could have impacted on her fertility.

The reality TV star and former Geordie Shore cast member, who has been signed up as an ambassador for WW, formerly Weight Watchers, said her new role is "starting at the perfect time" after a particularly difficult period in her life and because of her past unhealthy relationship with food.

She joins fellow celebrity ambassadors Robbie Williams, Curtis Pritchard and Alison Hammond.

Pattison, 32, said: "My WW journey is starting at the perfect time and I'm hoping that it will give me the fresh start that I need.

"I was recently told that my previous lifestyle was not actually healthy for me and was shocked to learn it was having an impact on my fertility.

"For me, joining WW is not just about being a certain size, but it's about being healthy and giving my body a fighting chance so I can hopefully have kids one day."

Last year, Pattison opened up about her struggle to conceive after years of "prolific partying" in an Instagram post.

She said she had never considered the ramifications of her lifestyle, which played out in front of the nation on MTV show Geordie Shore, and that motherhood had not been "a role" she had wanted to play when she was younger.

Pattison, who won I'm A Celebrity... Get Me Out Of Here! in 2015, also said that she has "always loved food in a big way", adding: "But it hasn't been the healthiest of relationships and I have a tendency to overindulge when I am not feeling confident or happy.

"Other times, I have really restricted myself and worried about my food choices - I can't remember the last time I went to a restaurant and selected what I wanted from the menu.

"I don't want to have this unhealthy mindset anymore - life is for living and the reason I've joined the WW programme is because it's not super restrictive, so it means I don't need to give up things I love."

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Pattison, who will follow the WW programme with her mother Carroll, said: "Women have to stop being made to feel that they hate their bodies because they aren't a certain size.

"This negative cycle has to end somewhere, and I want to inspire other women to shift their thinking away from a negative body image and towards creating a positive and loving relationship with their bodies."

Jemma Banks, marketing director, WW, said: "We are delighted to welcome Vicky and Caroll Pattison to the family and know that their combined positive energy and mindsets will inspire others.

"We're really pleased Vicky is able to work towards her goals alongside her biggest support, her Mum.

"We hope to show how you can be better together when embarking on a wellness journey with the support of someone you love, and ultimately inspire and motivate people to lose weight and get healthier."

See more here:
Vicky Pattison signs up to Weight Watchers after being told diet could impact fertility - Chronicle Live

It's tempting to try the latest diet fad to lose weight, but it turns out sticking with the basics remains the best way for a healthier 2020.

For the third year in a row, the Mediterranean diet is the No. 1 overall diet according to U.S. News & World Report 2020 Best Diets. It also ranked highly in several other categories, including easiest diets to follow, best diets for healthy eating, best diets for diabetes and best plant-based diets.

There are really no surprises, Angela Haupt, managing editor of health at U.S. News & World Report told, TODAY. We can fully expect that the same diets that perform well traditionally to perform well again this year and those are the diets that are safe, sensible, backed by sound science.

When it comes to best overall diets, the Flexitarian and DASH diets tied for second. DASH which was developed by the National Institutes of Health to lower blood pressure had ranked in the top spot in previous years because of its focus on vegetables, whole grains and low-fat dairy.

The Flexitarian diet also emphasizes eating fruits, vegetables and whole grains with less meat, though it doesnt advocate completely giving up meat like vegetarian or vegan diets. The Mediterranean diet relies on similar foods as the DASH diet, but encourages the consumption of healthy fats, such as olive or vegetable oils, and permits occasional alcoholic beverages.

We were excited to see that the Flexitarian diet tied for No. 2 for best diets overall for the first time, Haupt said. The experts (liked) its flexibility about the idea that more plant-based eating is better.

When it comes to commercial diets, WW, formerly Weight Watchers, ranks No. 1 followed by Jenny Craig and Nutritarian. The ketogenic diet, a moderate protein, high-fat, low-carb diet, remains very popular, but it only ranked well in one category: best fast weight-loss diet.

Trending stories,celebrity news and all the best of TODAY.

Our experts say, Yes, it works for fast weight loss. You will drop pounds in the short term if that is your goal, Haupt said. However, that doesn't translate to healthiness. Losing weight quickly does not mean you were doing it in a healthy manner and it certainly doesn't mean you can expect to keep those pounds off.

Regimens that provided benefits in addition to weight loss and maintenance ranked higher than those that did not. Research has shown the Mediterranean diet, for example, can add years to ones life and reduces the likelihood of developing some illnesses. The DASH diet helps lower blood pressure and the MIND diet, which tied for third in the easiest diets to follow, might bolster brain health.

The best diets may also have some other things going for them. They are easier to follow and incorporate some healthy eating habits and are value-added, Leslie Bonci, a nutritionist and owner of Active Eating Advice, told TODAY. Theyre helping us to live longer or for our brains to be healthier.

Well regarded diets also include foods rather than exclude them.

The Mediterranean diet is a really good example of the fact that dieting can taste good it doesn't have to mean bland or pre-packaged food, Haupt said. You're getting all those fresh fruits and vegetables and whole grains and spices and herbs and olive oil.

Diets that eliminate a lot of food, such as the Dukan diet, keto and Whole 30, rank poorly in 35, 34 and 33 place, respectively overall. People struggle to adhere to so many rules.

(Restrictive diets are) difficult to follow, especially if they're cutting out an entire group of food, like no dairy, no wheat or to completely eliminate meat, Sarah Van Riet, a registered dietitian at University of Wisconsin Health, told TODAY.

Avoiding foods can cause health problems and bad behaviors, such as binge eating, she said.

The research shows that any sort of restrictive diets, Van Riet said, do not work and they actually cause harm.

Diets that rank highly are less of a quick fix and more of a lifestyle change.

Common sense is starting to prevail over nonsense, Bonci said. Consumers are starting to understand we want (eating habits) to last for the long haul.

Van Riet said that while the high ranking diets do include holistic modifications, a list may not help people understand truly how to eat.

I'm not sure that they're actually telling the average person much about healthy lifestyle, she said.

Still, she believes the list can provide somewhere to start for those who do not have access to a dietitian.

It's interesting to look at qualities of these different guidelines that overlap and learn a bit more about different dietary patterns, she noted.

View post:
What is the best diet for 2020? Mediterranean, Flexitarian and DASH top list - TODAY

Diets are funny things. They arent just a way to lose or gain weight a diet is part of your life.

Eating is one of the fundamental human recreational activities, which means that food is family, food is friends, food is sharing, culture and life no matter where you go.

What this means is that we are often really passionate about what we eat. This goes doubly for diets. Nothing starts an online argument more quickly than saying a diet any diet isnt the best of them all.

Which brings us to intermittent fasting. And why it probably isnt any better than most other diets, even if it is a bit more popular.

Hopefully we all escape the comments section alive.

Intermittent fasting describes a range of diets that all follow the same basic idea you eat as much as you want in a certain time period, but spend some portion of your life fasting by either eating very few calories or nothing at all. Some examples are the popular 5:2 diet, where you eat normally 5 days a week and restrict yourself to very little food on the other 2, or the various time-restricted fasts like the 10:14 or 16:8, where you only eat during a set number of hours a day.

The basic idea is that fasting causes any number of changes in your body, and that doing this regularly doesnt just help you restrict calories but actually modifies how your body works to make you healthier. Theres some research in mice and rats supporting this, showing that intermittent fasting can have impacts beyond the fact that youre eating a bit less, although other studies have sometimes failed to replicate these results.

If we can say nothing else definitive about intermittent fasting diets, its that they are incredibly popular. Celebrities endorse them, online testimonials praise them, and intermittent fasting is in the news as least once a month as the miracle diet that will solve your weight problems forever. Most recently, a study supposedly showed that moderate intermittent fasting regimens can have massive benefits for your life!

Sadly, the reality seems to be a bit less positive than the optimistic headlines.

While these stories sound fantastic on paper, when you look at the evidence as a whole intermittent fasting doesnt seem to do much better than any other diet. Most individual studies on intermittent fasting are quite small, but if you do whats known as a systematic review and meta-analysis combining the results of every study out there in a systematic way the whole picture becomes a bit clearer.

In review after review, looking at a wide range of studies on the topic we get the same picture: intermittent fasting makes people lose weight, sure, but not more than any other diet. Some studies have found very modest benefits for other potential health hazards, like high cholesterol and blood pressure, but these results are very preliminary and not universal across trials. Theres currently no good, consistent evidence that intermittent fasting is better than bog-standard low-calorie diets for heart disease, diabetes or a range of health conditions. Its possible that intermittent fasting is better, but so far the evidence just isnt there.

Some of this is probably because intermittent fasting is such a blanket term. The 5:2 diet isnt really that similar to the 16:8 one, but theyre lumped in together for convenience, and because they rely on the same basic theory. Its possible that weve simply yet to discover the best way to fast, especially considering that these diets are rarely tested directly against one another.

It seems that intermittent fasting works it makes you lose weight, improves blood pressure, and can even help with diabetes. The flipside is that it doesnt work any better than any other diet you can either restrict calories by cutting out a meal a day, or just making all of your meals smaller, for example. Theres also some evidence that intermittent eating patterns are associated with the development of eating disorders, although its not clear if this is just an association or whether the fasting might be causing psychological issues.

It can also be pretty hard to follow an intermittent fasting diet, because as I said food is more than just fuel. Skipping food entirely is easy until its your childs birthday party, or a religious festival, or theres a pop-up food event prominently featuring Korean fried chicken and luxury gelato.

Ultimately, intermittent fasting may seem like a silver bullet, but the evidence indicates that its really just one of many potentially effective dietary options.

As Ive said before, the best diet is usually the one that works for you.

Read more from the original source:
Intermittent fasting is incredibly popular. But is it any better than other diets? - The Guardian

A new study in rats suggests that caffeine may offset some of the negative effects of an obesogenic diet by reducing the storage of lipids in fat cells and limiting weight gain and the production of triglycerides.

Rats that consumed the caffeine extracted from mate tea gained 16% less weight and accumulated 22% less body fat than rats that consumed decaffeinated mate tea, scientists at the University of Illinois found in a new study.

The effects were similar with both synthetic caffeine and that extracted from coffee.

Considering the findings, mate tea and caffeine can be considered anti-obesity agents.

Mate tea is an herbal beverage rich in phytochemicals, flavonoids and amino acids thats consumed as a stimulant by people in southeastern Latin American countries. The amount of caffeine per serving in mate tea ranges from 65-130 milligrams, compared with 30-300 milligrams of caffeine in a cup of brewed coffee, according to the study.

For four weeks, the rats in the study ate a diet that contained 40% fat, 45% carbohydrate and 15% protein. They also ingested one of the forms of caffeine in an amount equivalent to that of a human who drinks four cups of coffee daily.

At the end of the four-week period, the percentage of lean body mass in the various groups of rats differed significantly. The rats that ingested caffeine from mate tea, coffee or synthetic sources accumulated less body fat than rats in the other groups.

In a study of rats, University of Illinois scientists found that caffeine limited weight gain and cholesterol production, despite a diet that was high in fat and sugar. Co-authors of the study included, from left, nutritional sciences professor Manabu T. Nakamura; Elvira Gonzalez de Mejia, director of the Division of Nutritional Sciences; and animal sciences professor Jan E. Novakofski. Credit: Fred Zwicky

The study, published recently in the Journal of Functional Foods, adds to a growing body of research that suggests mate tea may help fight obesity in addition to providing other beneficial health effects associated with the phenolic compounds, vitamins, and flavonoids it contains.

Considering the findings, mate tea and caffeine can be considered anti-obesity agents, said Elvira Gonzalez de Mejia, a co-author of the study and director of the division of nutritional sciences at the University of Illinois. The results of this research could be scaled to humans to understand the roles of mate tea and caffeine as potential strategies to prevent overweight and obesity, as well as the subsequent metabolic disorders associated with these conditions.

In the rats, the accumulation of lipids in the adipocytes was significantly associated with greater body weight gain and increased body fat, according to the study.

The consumption of caffeine from mate or from other sources alleviated the negative impact of a high-fat, high-sucrose diet on body composition due to the modulation of certain lipogenic enzymes in both adipose tissue and the liver.

To determine the mechanism of action, the scientists performed cell culture studies in which they exposed adipose cells from mice to synthetic caffeine or the coffee or mate caffeine extracts. They found that regardless of its source, caffeine decreased the accumulation of lipids in adipose cells by 20%-41%.

The scientists also tracked the expression of several genes associated with obesity and lipid metabolism. These included the fatty acid synthase gene (Fasn), an enzyme compound involved in the synthesis of fatty acids from glucose; and the lipoprotein lipase gene (Lpl), which codes for an enzyme that breaks down triglycerides.

All of the caffeine treatments, regardless of origin, significantly downregulated the expression of both Fasn and Lpl. In the cell cultures, Fasn expression diminished by 31%-39%, while Lpl expression decreased by 51%-69% among cells treated with synthetic caffeine or the caffeine from mate tea or coffee, they found.

In the rats that consumed the mate tea caffeine, expression of Fasn decreased by 39% in their fat tissue and by 37% in their livers, the researchers found.

The decreased expression of Fasn and two other genes in the liver evoked lower production of low-density lipoprotein cholesterol and triglycerides in the liver as well, according to the study.

The consumption of caffeine from mate or from other sources alleviated the negative impact of a high-fat, high-sucrose diet on body composition due to the modulation of certain lipogenic enzymes in both adipose tissue and the liver, de Mejia said. The decreased expression of Fasn and Lpl brought about lower synthesis and accumulation of triglycerides in the adipose tissue.

Reference: Caffeine, but not other phytochemicals, in mate tea (Ilex paraguariensis St. Hilaire) attenuates high-fat-high-sucrose-diet-driven lipogenesis and body fat accumulation by Fatima J. Zapata, Miguel Rebollo-Hernanz, Jan E. Novakofski, Manabu T. Nakamura and Elvira Gonzalez de Mejia, 1 November 2019, Journal of Functional Foods.DOI: 10.1016/j.jff.2019.103646

Then-graduate student Fatima J. Zapata was the lead author of the study, which was co-written by graduate student Miguel Rebollo-Hernanz, animal sciences professor Jan E. Novakofski and nutritional sciences professor Manabu T. Nakamura.

The work was funded by the University of Illinois Division of Nutritional Sciences.

More:
Caffeine May Be the Way to Offset Health Risks of High in Fat, Sugar Diets - SciTechDaily

It's a matter of debate for both researchers and advocates of diets that ostensibly echo the meal plans of our ancestors: When did humans start eating starchy carbs?

Charred remains of roasted rhizomes, found in a cave in South Africa, suggest it was at least 50,000 years earlier than previous archaeological evidence indicated.

Today, plant-derived carbs account for more than half of the modern human diet worldwide. There are genetic clues that suggest this shift to a starchier diet happened around 300,000 years ago. That's when models show an uptick in genes that make digesting starch easier.

But archaeological evidence to support that hypothesis has been sparse. (Let's face it: if you hunt, kill and eat an animal, you're going to leave bones and other easily preserved bits behind. If your meal was a potato, not so much.)

Just last May, researchers working at a site along South Africa's southern coast announced the discovery of charred remains of a tuber dating to about 120,000 years ago. At the time, it was the oldest evidence of humans cooking starchy plants.

Now, however, a separate team, working in the country's northeast, has described post-cookout remnants of rhizomes that are at least 170,000 years old. Examples of modern rhizomes that may be part of your diet include ginger and turmeric. Like tubers and other plants broadly known as geophytes, rhizomes store starch in swollen underground organs.

Some geophytes are edible raw, though others can be toxic or virtually undigestible. Roasting and other cooking methods improve just about all of them, even the non-toxic varieties, by boosting general digestibility and glucose availability (for energy). Cooking them also makes peeling and chewing them easier.

Roasting rhizomes and other starchy plant material also makes finding evidence of them, tens of thousands of years later, much more likely.

Authors of the new research note that, had the plants been eaten raw, it's unlikely any sign of them would have been preserved in the archaeological record. Something to keep in mind when you hear claims that ancient humans skipped eating starchy plants.

The multiple specimens found in the ancient hearth appear to belong to the genus Hypoxis, flowering plants that include H. hemerocallidea, also known as the African potato. Researchers believe the ancient rhizomes they analyzed may belong to H. angustifolia, a species found today in much of sub-Saharan Africa and also the southern Arabian Peninsula.

According to the authors, H. angustifolia would have been a reliable, year-round food source for hunter-gatherer groups moving across the ancient Southern African landscape. The rhizome provides about 120 calories per 3.5 ounces and, note the researchers, the relative ease of digging them up could have provided an entire day's caloric needs in about two hours.

The roasted rhizome research appears today in Science.

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Humans Roasted Starchy Carbs 170000 Years Ago - Discover Magazine

The quest to lead a long and fulfilling life essentially involves finding ways to fend off the threat of developing chronic complications. Heart disease and obesity are major killers in the UK so taking measures to reduce your risk of falling into these unhealthy traps is essential to longevity. Diet plays a key role in protecting you against life-threatening complications and certain diets offer a host of health benefits.

Evidence shows that the vegan diet, for example, can help to counter the threat of deadly diseases.

As the NHS explains, a vegan diet contains only plant-based products such as vegetables, grains, nuts and fruits, and excludes foods that come from animals, including dairy products and eggs.

According to a large-scale analysis, one of the primary health benefits of sticking a plant-based diet is that it boosts heart health and lowers your risk of dying from a heart attack, stroke or other cardiovascular disease.

The findings, published in the Journal of the American Heart Association, was based on an analysis of food intake information from more than 10,000 middle-aged U.S. adults who were monitored from 1987 through 2016 and did not have cardiovascular disease at the start of the study.

READ MORE:How to live longer: Five diet tips to prevent disease and boost life expectancy

The research, presented at the Annual Meeting of the European Association for the Study of Diabetes, suggested that a 16-week vegan diet can boost the gut microbes that are related to improvements in body weight, body composition and blood sugar control.

Gut microbiota play an important role in weight regulation, the development of metabolic syndrome, and type 2 diabetes.

Commenting on their findings, the authors said: "A 16-week low-fat vegan dietary intervention induced changes in gut microbiota that were related to changes in weight, body composition and insulin sensitivity in overweight adults."

However, the authors acknowledge that further work is needed to isolate the effects of the vegan diet itself from that of the reduced calories.

The benefits of eating a vegan diet may extend to improved psychological wellbeing too, according to findings published in the BMJ.

To uncover the link, researchers analysed available evidence and found 11 relevant English language clinical trials, published between 1999 and 2017, comparing plant-based diets with other types of diet, and involved a total of 433 people in their mid-50s, on average.

Eight of the trials assessed the impact of a vegan diet and six included patients being given information on optimal nutrition to help them better understand the benefits of a plant based diet.

The results of a systematic analysis showed that quality of both physical and emotional health improved only in those patients on a plant based/vegan diet.

Similarly, depressive symptoms improved significantly only in these groups.

Exercising regularly can also ward off the threat posed by obesity and its associated risks.

As the NHS explains, having a healthy weight reduces your chances of developing high blood pressure - a precursor to life-threatening complications.

The health added: Regular exercise will make your heart and blood circulatory system more efficient, lower your cholesterol level, and also keep your blood pressure at a healthy level.

More here:
How to live longer: The popular diet proven to increase your longevity - Express

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