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ORLANDO, Fla. A local woman tried losing weight by drinking an over-the-counter diet tea.Instead, she lost her job and was fired after a drug test. Shes one of severalwomen claiming that thetea contained a hidden drug, and theres now a class-actionlawsuit.

Belinda Granger is a nurse who swore by her healthy lifestyle, but still felt she needed to lose weight.

Granger said she heard about a diet tea. A lot of my girlfriends were taking it. They were raving about itand losing weight.

Raspberry Lemonade Iaso Tea is made by Total Life Changes, aMichigan company that sells supplements promoting weight loss and good health.

READ: Absolutely shocked: Homeowner captures what should have been a roof inspection on camera

Granger said the tea worked so well thatshe became a distributor too.

I was losing weight. I was working out. I was healthier, Granger said.

She was offered a nursing job with a significantpay raise. But days before starting, her employer said she failed its routine drug test and that itwouldcost her the job.

He told me the THC levels in my bloodstream were very high and I could be in organ failure, Granger said.

THC is a chemical in marijuana that triggers the feeling of beinghigh.

Grangerfelt betrayedbecause the teas packaging reads 0% THC,and she said she never usedmarijuana.

Granger said her emails to the company were never answered.

I feel bamboozled. I feel embarrassed. I feel I have a knock to my integrity that I was so prideful of, Granger said.

An investigation by Cox Media Groupfound Granger is far from alone. At least three other women who drank the same tea claim thattheylost jobs after routine drug testing.

Detta Friday was fired from her manufacturing job in North Carolina and blames Raspberry Lemonade Iaso Tea.

Friday said a company manager told her a drug test showed she had used marijuana. I do not do drugs. They escorted me to HR and HR took my badge and Im in tears.

Fridayis one of two plaintiffs suing Total Life Changes, claiming thatthey were fired for positive THC drug tests after using the tea.

The class-action lawsuitalleges negligent manufacturing and misrepresentation.

At an independent lab in Charlotte, our sister station had the tea tested for THC. Avazyme Inc. found a low amount but called it exact and measurable.The labs CEO said that the amount found in the tea could potentially cause someone to fail a drug test.

Total Life Changes was contacted about the lab results and the womens claims. The company said it is aware of the allegations. It said it cares deeply about its customersand is committed to their well-being. The company added that it is learning relevant facts.

Total Life Changes has filed a motion to dismiss the class-action lawsuit. In recentdays, Action 9 has not been able to find the tea for sale online.

Dont do it. Its not worth your livelihood, Granger said.

The FDA regulates diet supplements as food, not drugs. The agency warns thatsomesupplements contain ingredients that can put your health at risk. So talk to your doctor first.

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I feel bamboozled: Several women claim hidden drug in tea cost them jobs - WFTV Orlando

Restricting yourself from eating foods and counting every single calorie till your face turns blue? Sorry, folks. That's just not how weight loss works. In fact, restricting yourself and giving in to toxic diet culture has never been the solution for sustainable long-term weight losseven science says so.

So what does work for weight loss? While you likely imagine food restriction and eating bland food is the solution to losing weight, in reality, the actual journey to sustainable weight loss is a lot more freeing (and surprising) than that. What you think "shouldn't" work actually does, so it's time to get rid of that toxic dieting mindset once and for all!

Here are a few of the weight loss tips that "shouldn't work" but actually do, straight from registered dietitians who have seen this happen before. Keep these tips in mind the next time you find yourself listening to toxic dieting beliefs, and let yourself enjoy eating all kinds of foods in your diet. And why not whip up one of these 100 Easiest Recipes You Can Make!

Think you need to be eating less to lose weight? Think again! In fact, according to the National Institute of Aging, food restriction hasn't actually been scientifically proven to work for weight loss long term. Plus, it can even slow down your metabolism because your body is trying to conserve energy for latermaking it harder to lose weight, according to the UK National Health Service.

"While portion control is super important and is my specialty, practicing portion control does not mean you have to eat tiny portions," says Lisa Young, PhD, RDN, author of Finally Full, Finally Slim. "In fact, oftentimes, you could enjoy more to lose weight. Fruits and vegetables are high in fiber as well as vitamins and minerals and can help you to feel full. So, the more the better!"

"No one got fat from bananas and carrots so don't worry about the 'sugar' content," says Young. "Also, sometimes it's best to create the perfect pair for a satisfying snack. Adding a teaspoon or two to an apple is often more filling than just having the fruit. Having a 1/4 cup of hummus along with your veggies will keep you full longer which will ultimately help you lose weight. It's not just about the caloriesit's about enjoying foods that are healthy as well as filling."

Here'sWhat To Eat in a Day To Drive the Most Weight Loss.

Contrary to popular belief, eating fat does not make you fat. There are quite a few fatty foods that are actually healthy for you and are even considered an essential part of a healthy diet. The types of fats you find in foods such as avocados, nut butter, fish, and even olive oil, can actually help slow down digestion and keep you feeling fuller for longer.

"So often people wanting to lose weight cut out fat to lose weightunless they go on keto and that is a completely different problem," says Young. "Even though fat has more calories than protein and carbs, it is filling so you ultimately eat less. So, enjoy a handful of nuts as a snack to lose weight."

Here are 20 Healthy Fat Foods That Won't Make You Fat.

Yes, eat carbs. Carbs are great for your bodyespecially complex carbohydrates that are full of dietary fiber! Resistant starches are some of the best carbs you can have, which are full of fiber and keep you feeling full.

"Adding in prebiotic resistant starch-rich foods, such as green banana flour, resistant potato starch, uncooked oats, legumes and lentils, and even cashew nuts, have been shown to both help you feel fuller for longer, reduce your appetite at your following meal, as well as help your cells become more responsive to insulinmeaning you don't need to have as much circulating insulin in your blood in order to regulate your blood sugar levels, which otherwise would play a role in also promoting fat storage," says Kara Landau, RD and Founder at Uplift Food.

To incorporate more resistant starches into your diet, Landau recommends eating overnight oats (because the oatmeal is uncooked, leaving the resistant starch) or even smoothies boosted with green banana flour.

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While we tend to always associate weight loss and healthy living with our physical bodies (weight loss, getting slim, working out, etc.), being healthy also requires a major positive shift in our mindsetand getting rid of the mindset that we need to restrict our eating.

"Instead of focusing on your new way of eating as 'restrictive,' focus on creating a structure for yourself," Dr. Rachel Paul, PhD, RD from CollegeNutritionist.com. "You create your own structureno food is 'bad' or 'off limits.' Think about and consciously decide what foods, in what portions, will keep you both emotionally and physically satisfied. It's 100% okay for this to be a trial and error process."

News flash: Juice cleanses don't work.

"Juice cleanses are often more harmful than helpful when it comes to weight loss," says Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer at Cheerful Choices. "While the fruits and vegetables blended into juices have important vitamins and minerals, the juice itself is all quick-absorbing carbohydrates with little to no fiber or protein. The result? A temporary burst of energy and short-term satiety that will have you craving more food soon after."

Want to know a better solution for cleansing your body? It's as simple as pouring yourself a glass of water.

"One of the biggest factors in elevating your metabolism and helping you lose weight is staying hydrated," says Megan Byrd, RD from The Oregon Dietitian. "By drinking enough water during the day, you essentially fuel your body's metabolism and help increase your energy level at the same time! Even a slight drop in hydration has been shown to lower your metabolism all day long. Start your morning with a glass of water, and continue to drink water throughout the day to get the maximum benefits!

Here'sHow to Make Sure You're Drinking Enough Water.

We weren't kidding when we said you can eat all kinds of food in your diet and still lose weight. It's all about finding ways to fit it into an overall healthy lifestyle.

"Some surprising weight loss tips that actually work are eating foods with a balance of food groups in reasonable portion sizes and keeping your eating times to about 3 to 5 hours apart (on average)," Ricci-Lee Hotz, MS, RDN at A Taste of Health and Expert at Testing.com. "This allows you to never feel too hungry or too full. In addition, by just including variety in your eating and utilizing an 'all foods fit' approach, you can include the foods that you enjoy most without feeling restricted while still losing weight which can help with your ability to maintain your lifestyle changes long-term."

Sleep for weight loss? Actually, yes. According to the journal Annals of Internal Medicine, not getting enough sleep actually resulted in a reduction of weight loss in fatup to 55%!

Jamie Feit, MS, RD and Expert at Testing.com, says getting at least 7 to 8 hours of sleep a night is "extremely important [to] maintain weight loss." Along with sleep, proper hydration and eating more "vegetables, fruits, whole grains, and lean proteins" will get you the results you want over time.

Here are the40 Best and Worst Foods to Eat Before Sleep.

"Oftentimes people look to the lowest calorie foods to lose weight, when the truth is, that while typically a little higher in calories, protein, and healthy fats help you get full faster and stay full longer," says Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook, and owner of RD Career Jumpstart. "Thus, they can help you feel more satisfied with less food. Now, you still have to watch your portion sizes of those foods, but a little bit of nuts, peanut butter, cheese, avocado, etc. might actually help your weight loss goals! When you feel satisfied after meals and snacks, you are less likely to go looking for other food."

All in all, finding ways to incorporate all the foods you love and never restricting yourself seems to be the key elements to weight loss. If you're incorporating these main elements of a healthy diet into all of your meals, you'll be feeling fullerand more satisfiedafter every meal without feeling like you restricted yourself at all.

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9 Weight Loss Tips That Shouldn't Work, But Do | Eat This Not That - Eat This, Not That

Nothing will benefit human health and increase the chances of survival of life on Earth as much as the evolution to a vegetarian diet. Albert Einstein

Joe: What is it going to take to motivate people to make lifestyle changes in their diet? Prevention and reversing a disease or two and extending ones life span just does not seem to be enough.

Ken: Through most of the 4 million years or so of the evolution of Homo sapiens, our ancestors consumed a diet provided by hunting and gathering activities, animal flesh, wild fruits and vegetables, nuts and seeds now sometimes called the paleo diet. They were omnivorous, eating anything they could run down or find in nature, and they have evolved an appropriate digestive apparatus.

It wasnt until about 10,000 years ago that settled farming was developed in Mesopotamia that domesticated plant and animal products entered our diet: cereal grains, sheep, goats, dairy. So today we think of the balanced diet that can be pictured as a pyramid. At the base are cereal grains and bread, then as the pyramid tapers fruits and vegetables, then dairy and eggs and meat, and at the peak, foods to eat sparingly, fats, oils, sweets. In the light of our history, is there a solid case to be made for a modern purely vegetarian diet?

Joe: The last time I was at the Mayo Clinic in Rochester, Minn., I posed the question I asked you to a physician who at the time was a vegetarian for over 40 years. I discussed with him The China Study and much of what you have noted. The solid case for a pure vegetarian, plant-based diet was made long ago. It makes no sense to clutter up this column with a lengthy brief. I would like to think that we could agree that it is a given.

It is getting people to make the lifestyle changes in their diet that is the difficulty. The doctors response to my question to you was that educating people on its merits would help and that a step in the right direction would be a massive public health push by both political parties in D.C. along with a nationwide address by the president on the benefits of going meatless.

Other than purely health reasons, what are the benefits? There would be sizable Medicare and medical cost savings. Animal care with more compassion and less cruelty, suffering and killing is another. There are 94 million cattle and 504 million chickens in the USA as I write this. The pandemic exposed the ills of meat-packing plants. Conditions in many plants are worse than what was detailed in Upton Sinclairs book The Jungle.

Another benefit has to do with saving the planet and climate change, a topic that is not a small matter. Cattle and their methane are a major contributor of global greenhouse gases. As measured in CO2 equivalents, they generate more gas than cars, trains, ships and planes. Do you have any disagreements with any of this?

Ken: If the solid case for vegetarianism is a given, why are there so few American vegetarians? According to a 2019 Harris Poll, only 4% of Americans were vegetarian. What are the facts?

Nevertheless, when comparing two distinct and disparate populations regarding diet vis--vis health parameters, as was the procedure of the 2005 book, The China Study, there are any number of uncontrollable variables. Factors like genetics and non-diet-related behaviors make sweeping conclusions suspect. In a written debate with China Study author Campbell in 2008, nutritionist Loren Cordain argued that the fundamental logic underlying Campbells hypothesis (that low [animal] protein diets improve human health) is untenable and inconsistent with the evolution of our own species.

Food derived from animals contains all the necessary nutrients for humans, whereas plant-derived diets can be deficient in vitamins and specific essential amino acids. As for the climate impact, atmospheric methane, CH4, produced by domestic animals digestive processes, oxidizes spontaneously to CO2 and H2O; that CO2, in turn, is recycled by photosynthesis into plant products and is then consumed by those animals. Only when CO2 is released by combustion of sequestered fossil fuels is there a net long-term increase in greenhouse gasses. Incidentally, today I received a mailing from the Humane Society asking me to petition (and contribute) against the upcoming annual Yulin Dog Meat Festival in China at which thousands of dogs are eaten by famished Chinese dog lovers.

Joe: It is interesting that with Trump gone these conversations are relegated to kicking around the subject of meat. Maybe our next topic can be the best canned tuna? To get to the meat of the matter in the USA, as a country, we live in a state of cooperation and compromise. There is much of what we all have done in the past that is not worthy of preservation and continuation. For example, take the slow demise and decrease in cigarette smoking. Meat eating may end up like that.

Initially the strategy of the cigarette industry was a denialist conspiracy, namely that the claim that cigarettes could cause cancer had not been proven. So, the smoking guns in the 50s and 60s advertised and spent a ton of money sowing doubt by corrupting science and expertise. The same strategy is now being applied (by the meat industry, Cattlemens Beef Association, Tyson, JBS, lobbyists, etc.) to the subjects of industrial animal agriculture, meat, vegetarian diets and even climate change. They obviously do this to keep the public and regulators at bay. And it is working.

You and I cannot even agree that livestock farming and 94 million cows roaming around (pumped, by the way, with 65% of this countrys antibiotics) has a significant impact on global warming. The average American consumes about 222 pounds of meat a year, according to Bloomberg. There is no chance that meat consumption is going to totally end. But if not motivated by health reasons, cutting consumption by 75% would go a long way to assist in reversing global warming and reducing animal suffering.

It looks like capitalism is going to assist. A meatless gold rush and investments in alternative proteins are soaring. In 2020 there was record funding for faux meat start-ups, producing antibiotic-free food using far less land than that used for livestock. We have Beyond Meat with its burger alternatives. McDonalds has tested a vegetable-based patty. Burger King has its meatless Impossible Whopper. Why dont you and I this summer try some meatless burgers on your grill?

Ken: Im cooking a meatloaf for dinner tonight; you are welcome to drop by.

Dr. Ken Johnston has been an ENT surgeon in Kankakee since 1976. He has been on several community boards and has been involved with clubs and organizations. He has lived in Bourbonnais since 1981. He can be contacted through the Daily Journal at editors@daily-journal.com or directly at Ken_Johnston@comcast.net.

Joe Yurgine is a practicing attorney, Of Counsel with Corboy & Demetrio, Chicago. He can be contacted through the Daily Journal at editors@daily-journal.com or directly at joeyurgine@yahoo.com.

Continued here:
Conversations with Ken & Joe: Is there a case for going vegetarian? - Kankakee Daily Journal

Vanessa Hudgens doesn't effortlessly look like Vanessa Hudgens. "I'm a normal person," she has saidand if you think she's fitter, cooler and generally more confident than most normal people, that's because she puts the work in. The Princess Switch star frequently posts Instagram photos of her working out or eating right (when not by the pool), and that doesn't include the effort she puts into her roles, like the forthcoming tick, tickBoom!, directed by Lin-Manuel Miranda. Read on to see 7 essential secrets that she's told othersand for the latest photos that prove they work.

When Hudgens was promoting her show Powerless, People mag asked for her "number one tip for someone who'sready to start changing their diet today." "I think you don't really need to count calories as much as you think you do," answered Hudgens. "Think about eating things that are going to fuel you, give you sustainable energy. And don't be afraid of fats. Like, you can eat bacon, like you can eat avocado. It's good for you. And it's going to give you energy and keep you burning throughout the day. They're not bad. They're really good for you."

"I'm a normal person. It takes awhile," Hudgens told People about losing 20 pounds, which she had put on for a role. She had to go to the gym twice a day. "Yeah. 20 pounds is a lot, especially on me because I'm only 5'2''. So it definitely took a while. Part of the reason why I was going two times a day was because I just discovered what SoulCycle is, and I'm such a music junkie and I love dancing and I love getting into the zone and that's what you do at SoulCycle. So I was like, 'Oh my God, this is the best thing ever.' I'm having so much fun. I want to do it again and try to do it back to back. And I mean, it was a great workout. Obviously I had to mix it with a couple of other things in order to get the weight off. I didn't feel like I had to get the weight off, but I knew that I would feel better and just more comfortable in my own skinThe most important thing is just feel comfortable in your own skin. If you feel good, that's all it matters."

Hudgens is a longtime meditator; as far back as five years ago, she encouraged her Instagram followers to "Meditate daily." And this year, she met boyfriend Cole Tucker, the baseball player, the same way. "Me and Cole met on a Zoom meditation group. Very random, yes," Hudgens told Entertainment Tonight's Katie Krause. "Zoom, you've got to love it." The way she describes her relationship even sounds meditative: "He's just kind of perfect for me. I am [happy]. I really am," she continues. "I think that it's also so important to stay grateful for everything that you have in life. I've been making that a priority, and I feel like it's just been making magic happen all the more."

Google "Vanessa Hudgens" and coffee and dozens of photos come up; she loves her coffee runs, and just yesterday she posted a photo of her drinking a Cuban coffee, captioning it "BIG Cafecito fan." It's a healthy choice. "Caffeine is the first thing that comes to mind when you think about coffee. But coffee also contains antioxidants and other active substances that may reduce internal inflammation and protect against disease," Diane Vizthum, M.S., R.D., research nutritionist for Johns Hopkins University School of Medicine, tells Johns Hopkins Medicine.

"I would do seven days if I had time," she told Parade about her workouts, adding that she is a morning person when it comes to fitness. "I love starting my day off that way because sometimes I'll have a less productive days and if I've gotten a workout in, then I feel like I'm accomplished no matter what."

Late last year, Hudgens hit the gym after a while away. "Annnnd I'm back to @dogpound I haven't worked out in almost a month so ya girl was struggling," she said in a recent post, referencing the Dog Pound, the results-driven training studio. "Buuuut only way to get back to it is to do it. I was very upset with @thrivewithjulia"that's LA-based trainer Julia Brown"for the jumping loool."

"Wellness, to me, is: An overall state of happiness," Hudgens told The Cut. "I think that when you have a healthy body and mind, you can't help but be happy in life," she told Vulture. Besides drinking a lot of water, her best wellness tip is "to take care of your mind. I think a lot of people get really stuck on trying to fix their bodies to be a certain way, but if your mental health isn't at a place where you can love yourself, the whole thing's pointless."

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Vanessa Hudgens Swears These Diet Tips Work | Eat This Not That - Eat This, Not That

Everyone is obsessed with vitamin D, but it is only one of the essential vitamins your bodyneeds in a day to function optimally and boost immunity. Even if you eat a perfect diet full ofhealthy plant-based protein, complex carbs from fruits and vegetables, legumes, and wholegrains, and heart-healthy fats from nuts, seeds, and a small amount of oil, you may havea hard time getting all essential daily vitaminsandnutrients your body needs tofunction at its optimally healthy level, says Mastaneh Sharafi Ph.D., a nutrition scientist andRegistered Dietician.

Follow the "Food First" approach to nutrients, she says, but then be realistic sincesome key nutrientsmay be under-consumed, and consider supplementing, especially with two hero vitamins that she says are more important than others, especially when eating mostly plant-based.

You may get your daily C in that half a grapefruit or an orange in the morning, or in the red bellpepper that you added to your salad for lunch. But there are othernutrients that are not as easily available in the diet that your body needs to function and that your cells use to operate.

"Sometimes it simply is not possible to eat enough nutrients in yourhealthy, mostly plant-based diet to reach the recommended amount of vitamins and minerals your body needs in a day," explains Dr.Sharafi, a Ph.D. in Nutritional Sciences, who has helped to develop multivitamins such as those for Ritual, to help healthy eaters make up the gap.

You may get your daily C in that half a grapefruit or an orange in the morning, or in the red bell pepper that you added to your salad for lunch. But there are other more challenging vitamins and minerals your body needs to function, your cells to operate all their tasks without failing, and your brain needs to focus.

The essential vitamins that theNIH wants us to get on a daily basisare: Vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, and the Bvitamins, which are: thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate. Vitamin C and Calcium are readily available in our diets, but some of these other nutrients are harder to get on a daily basis, even if you eat a balanced diet, according to experts.

To get a sense of what you would have to eat to get all your necessary vitamins, Dr. Sharafi explains that you'd be taking in 2,000 or more calories of healthy foods, and still have trouble."Not everyone achieves that level of perfect eating, of course," she says.

"For the times when you can't get enough vegetables, fruit, nuts, seeds, whole grains, and legumes, there is always a multivitamin or supplement option."

Instead of holding yourself to a somewhat unrealistic standard of trying to eat a plethora of plant-based foods every day, all day, for the rest of your life (which would be nice, of course) there is a way of ensuring you get the vitamins you need, advises Dr. Sharafi, who received her degrees from Penn State University and University of Connecticut, has researched dietary patterns, chemosensory perception, and community nutrition. Her work is focused on promoting healthy eating habits by translating the science of nutrition into practical information for the public.

Food first is the way to go, but when you need a little help there is nothing wrong with supplementation, as long as they are clean plant-based sources of vitamins that contain only the necessary elements and nothing else.

"The two supplements you need most are vitamin D3 and omega-3, especially for individuals eating a mostly plant-based diet," says Dr. Sharafi. The reason for this, she explains, is that there are simply not many natural rich sources of these nutrients in plant-based foods.

More than 97 percent of women age 19-50 are not getting enough Vitamin D from their diet, says Dr. Sharafi. "Look for a multivitamin with 50 mcg of vegan-certified Vitamin D3 to help support normal immune function. One university-led clinical studyshowed that50 mcg of vegan-certified Vitamin D3 is enough to help support normal immune function, according to Dr. Sharafi."The results showed vitamin D levels raised 43 percent over 12 weeks, as compared to no change in a placebo group."

Vitamin D is a vital element that allows your body to absorb other important nutrients such as calcium,which helps your bones stay strong. But D has also been linked to your immune system's ability to fight viruses and your body's ability to combat or prevent chronic conditions that, according to the Mayo Clinic, include "rheumatoid arthritis, chronic pain,diabetes,high blood pressure, cardiovascular disease, and some cancers." Because few foods contain vitamin D naturally, taking a supplement may be your best bet.Mayo recommends that adults get at least the RDA of 600 IU,"however, 1,000 to 2,000 IU per day of vitamin D from a supplement is generally safe." Takingmultiples of that can be detrimental to your health.

Omega-3 is a key nutrient to help support heart, brain, and vision health,says Dr. Sharafi. Studies show that omega-3 may help prevent or improve chronic conditions,including heart disease, and certain cancers, depression, and inflammatory conditions, even Alzheimer's. You can get this essential fatty acid in flaxseeds or soybeans or even in smaller amounts in leafy green vegetables, or by taking an algae supplement, but before you choose your source, look at the type of omega-3 since some are DHA and others are EPA and they are effective in different ways.

"When it comes to omega-3, the beauty of plant-based diets is that you get a lot of essential omega-3 fatty acids. ALA is a short-chain omega-3 fatty acid. Theres another group called long-chain omega 3 fatty acid, which includes EPA and DHA. So, when you look at healthy patterns, if you follow a healthy vegetarian diet, you get around 100 mg of DHA plus EPA. The experts say that you need more than most healthy diets can provide. Thats another reason that supplementation comes in handy. If you follow a typical healthy vegetarian diet then you need to get supplementation for long-chain omega-3 fatty acids.

When you choose supplements, Sharafi suggests youconsider replacing a long-chain omega-3 daily, at a dose of 250500 mg combined EPA and DHA each day.

Work on a "Food First Philosophy" when it comes to getting nutrients, she adds. "In my work, I look at how muchnutrients peopleare getting, how much is the gap, then we identify those people who have gaps and figure out how to help fill them."

Another thing she wantsconsumers to understandis that one reason to take supplementation is nutrient adequacy. "Nutrient adequacy is not just dependent on what you eat. It is also dependent on how your body processes the nutrients,

"We all have a different genetic makeup. It can influence how our body processes certain nutrients. I think looking at studies on nutrient and gene interactions becomes really important. We looked at nutrigenetic studies,which is the research to see if there are any nutrients that get processed differently if you have different genetic makeup. One of the best examples is folate. About one-third of us have a certain genetic variation that makes it hard for us to process synthetic folic acid."

Vitamin E helps you fight against oxidated stress."You may think, 'I am getting enough vitamin E from my diet.' But if we look at the food sources, its in many foods, but not that much. and even less gets absorbed," she says.

"When you add up all this food that you are getting on a daily basis, it usuallydoes not add up the RDA for the vitamin E. Let me give you an interesting example. I follow a plant-based diet myself. Talking about the plant-based diet. It is very broad. it could be vegan, vegetarian, diets that are more focused on plant-based, or some that have some meat, like the Mediterranean diet.

"What do dietary guidelines usually do? They offer healthy food patterns. Every time they arrive, they provide recommendations of different food groups within each category so you can consume those food groups and have a healthy dieting pattern. For example, if my diet is 2,000 calories per day, and I can look at the bracket andseehow much of each food group I shouldeat, to meet the definition of a healthy eating pattern. For a female who follows a healthy vegetarian diet, it should provide all the nutrientsshe needs because this is the best way you can eat. But there are still some nutrients that you still will not get 100 percent, like vitamin D and E. It just doesnot add up in a day."

"Folic acid isnt something that you find in nature. It is the synthetic form of folate that is used in many supplements and in fortified grains. For people with a certain genetic variation, it is hard for them to process the folic acid efficiently," Dr. Sharafi explains. "So, when we are thinking about the form of nutrients we need to come up with, it's a form for those people who have the genetic variation. We say we are getting 100 percent of our needs for the day with all these fortifications, but it doesnt mean your body is actually getting enough. A plant-based diet, which we always need to plan for, provides the nutrients but you need to know, are they bioavailable or not? That also impacts the decision about whatwe need to supplement and what we should not."

"When it comes to iron, you have to look at bioavailability, says Dr. Sharafi." So, my diet is plant-based and I mostly get my iron from plants but I try my best to take it with vitamin C which helps it get absorbed. When I have a plant source food like spinach, I try to have some citrus with that. Also, I try to avoid things that are high in calcium, because it can reduce that absorption."

Yes we do need magnesium, explains Dr.Sharafi. "You can get some good levels from your diet. When you look at the standard American diet, however, there is alarge percentage of people who do not get enough magnesium. But for people whofollow aplant-based diet, magnesium is typically not a nutrient of concern." However, if your diet does not include a good amount of seeds and green leafy vegetables, you may want to supplement, she adds.

Of course, the first choice is to eat your nutrients, whenever possible, explainsSharafi. "But sometimes that is not possible." She adds that each person has to understand their individual needs, which change over time. For instance,adultsover 50 have trouble absorbing nutrients like B12 from food sources. "Because of this, the National Academy of Medicine (formerly the Institute of Medicine) recommends that adults over the age of 50 obtain most of their vitamin B12 from vitamin supplements or fortified foods."

As we age, bone health is more of a concern, she explains, so taking a multivitamin with magnesium can help support bone health, and since magnesium is found in pumpkin seeds, spinach, chia seeds, avocados, black beans, and other plant-based foods.

"Some key nutrients are hard to get enough of, especially considering how few people get from their diets, or due to lifestyle and genetic factors," Dr.Sharafi is theVicePresident of Scientific and Clinical Affairs atRitualand has helped to formulate multivitamins for women, men, and with different ages and life stages in mind, but adds: Of course, first, eat your vegetables.

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Do You Really Need a Supplement When Eating a Balanced Diet? - The Beet

According to a recent study in JAMA Network Open, Americans gained about 1 1/2 pounds every month during stay-at-home orders last year. At the same time, according to the Centers for Disease Control and Prevention, more than 2 in 5 are struggling with mental health issues. One local researcher believes a ketogenic diet could help address both issues.Eric Rodgers was running marathons when his doctor said he was pre-diabetic. At the time, he was also taking anti-depressants."You would lose enjoyment in things. You're not looking forward to things that you used to look forward to," Rodgers said.He started doing his own research and came across the ketogenic diet. It's a very low-carb, high fat option and has been around for 100 years, first used to control drug-resistant seizures in people with epilepsy.Now, there's a growing body of research suggesting it can ease mental health disorders, as well."It's not far-fetched at all to think 'Wow, if this diet can stop seizures, maybe it could have a powerful effect for some people with psychiatric disorders as well,'" said Dr. Chris Palmer, an assistant professor of psychiatry at Harvard Medical School.He also practices at McLean Hospital in Belmont and has used the ketogenic diet for 15 years to treat patients with treatment-resistant illnesses. He said it didn't work for everyone but for some people, he saw incredible results."Some people were actually able to get off of medications and be in full remission from their illness," Palmer said.Palmer says processed foods high in fat and carbohydrates can negatively affect brain metabolism in anyone leading to stress, depression and anxiety. The ketogenic diet removes those foods. "That results in an anti-depressant, anti-anxiety effect for at least some people," Palmer said.If you're feeling anxious or stressed, Palmer suggests paying attention to what you're eating."Be more mindful. For the next two weeks try to change the diet, try to eat less processed foods, less junk food," Palmer said.Rodgers cut out those foods four years ago and has followed a keto diet since. He reversed his pre-diabetes and was able to wean off his medication. He believes it's the diet that did it."If you're not happy with your health right now you should be looking into this," Rodgers said.

According to a recent study in JAMA Network Open, Americans gained about 1 1/2 pounds every month during stay-at-home orders last year. At the same time, according to the Centers for Disease Control and Prevention, more than 2 in 5 are struggling with mental health issues. One local researcher believes a ketogenic diet could help address both issues.

Eric Rodgers was running marathons when his doctor said he was pre-diabetic. At the time, he was also taking anti-depressants.

"You would lose enjoyment in things. You're not looking forward to things that you used to look forward to," Rodgers said.

He started doing his own research and came across the ketogenic diet. It's a very low-carb, high fat option and has been around for 100 years, first used to control drug-resistant seizures in people with epilepsy.

Now, there's a growing body of research suggesting it can ease mental health disorders, as well.

"It's not far-fetched at all to think 'Wow, if this diet can stop seizures, maybe it could have a powerful effect for some people with psychiatric disorders as well,'" said Dr. Chris Palmer, an assistant professor of psychiatry at Harvard Medical School.

He also practices at McLean Hospital in Belmont and has used the ketogenic diet for 15 years to treat patients with treatment-resistant illnesses. He said it didn't work for everyone but for some people, he saw incredible results.

"Some people were actually able to get off of medications and be in full remission from their illness," Palmer said.

Palmer says processed foods high in fat and carbohydrates can negatively affect brain metabolism in anyone leading to stress, depression and anxiety. The ketogenic diet removes those foods.

"That results in an anti-depressant, anti-anxiety effect for at least some people," Palmer said.

If you're feeling anxious or stressed, Palmer suggests paying attention to what you're eating.

"Be more mindful. For the next two weeks try to change the diet, try to eat less processed foods, less junk food," Palmer said.

Rodgers cut out those foods four years ago and has followed a keto diet since. He reversed his pre-diabetes and was able to wean off his medication. He believes it's the diet that did it.

"If you're not happy with your health right now you should be looking into this," Rodgers said.

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Surprising benefits of the keto diet for weight loss and mental health - WCVB Boston

SALT LAKE CITY Understanding what a balanced diet is, and what it is not, is one thing. But once you've decided your diet could use a bit more balance, how do you go about making a change?

Here are five simple tips that will help you get started on your journey to a more balanced diet and healthier life.

An important part of a balanced diet is eating from each of the five food groups, so it is important to have an idea of how much of each food group you eat regularly. To accomplish this task, you'll need to track your eating for three days.

Two of the days you track should be weekdays, and one should be a weekend day. This way you have a good snapshot of what a typical week of eating looks like for you. The point of this should be to look at the variety of foods you eat, not the caloric value they have.

Once you have three days of eating tracked, compare your intake to the recommendations found on choosemyplate.org. This will give you a good idea of how to set goals moving forward.

Using the diet assessment and the recommendations from Choose My Plate think up some specific and simple goals. For example, if you don't eat enough vegetables you could set the goal of eating one serving of vegetables for lunch every day. This goal is specific and simple.

Set one or two goals to start. As you become more comfortable with the changes you have made, you can add new specific and simple goals to work on.

This can be the most difficult part of transitioning to a balanced diet. In order to fully accomplish a balanced diet, you will need to believe that all food can fit into a healthy diet. You will need to stop classifying foods as "good" and "bad," or "healthy" and "unhealthy." You will have to stop restricting certain food which you believe are "bad" and learn to make peace with food.

An excellent resource for identifying your beliefs about food is the book "Intuitive Eating," by Elyse Resch and Evelyn Tribole.

This is a transition process that will take time, and you will likely have setbacks. When you experience setbacks, go back to the simple goals you have set and start again. This process is like riding a bike: At the beginning you may fall off multiple times, but if you keep getting back up you will be able to ride the bike with time. Even people who have been riding bikes for years fall off, so be patient.

There is no place for shame in a balanced diet, so be patient and start again when you get off track.

Although your day-to-day goals should be simple and specific, it is just as important to set long-term goals. Determine what you would like to achieve. These goals should not be tied to weight loss. Here is an example: "I would like to have more energy each day."

Making lifestyle and diet changes can be challenging, remember to be patient and kind to yourself.

Danielle Billat is a local registered dietitian, nutritionist and mother. To read more of her articles, visit Danielle's KSL.com author page.

Editor's Note: Anything in this article is for informational purposes only. The content is not intended, nor should it be interpreted, to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition; Any opinions, statements, services, offers, or other information or content expressed or made available are those of the respective author(s) or distributor(s) and not of KSL. KSL does not endorse nor is it responsible for the accuracy or reliability of any opinion, information, or statement made in this article. KSL expressly disclaims all liability in respect to actions taken or not taken based on the content of this article.

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5 steps to get you started on eating a more balanced diet - KSL.com

Could a low-sugar diet overcome insulin issues and a lifetime of weight struggles? Thats the question being studied by Barbara Gower, Ph.D., in a five-year, $1.9 million study.

One of the most pronounced health disparities in the United States may also be one of the most visible: Black women are more likely than any other segment of the population to be obese. According to the Centers for Disease Control and Prevention, 38 percent of European Americans, male and female, are obese. The rate is 37 percent for African American men. For African American women, it is 55 percent.

During the past two decades, Barbara Gower, Ph.D., professor and vice chair for Research in the Department of Nutrition Sciences, has been investigating the causes of this disparity. Gower is in the middle of a five-year, $1.9 million study testing her hypothesis that Black women are more prone to obesity because of three separate factors. High insulin secretion and high insulin sensitivity set the stage, she argues and when you combine that with a high-sugar diet, excess weight becomes locked in. But Gowers study is testing a solution: a low-sugar diet that overcomes insulin issues and a lifetime of weight struggles.

Something insulin does really well is build fat stores thats where it excels. The good news: Insulin is secreted only in response to sugar, Gower said. If you eat a lot of sugar, you will secrete a lot of insulin.

Gowers work is focused on a physiological disparity related to insulin. Insulin is a builder hormone that signals muscle and fat cells to take fuel out of the bloodstream and store it, Gower explained. Something insulin does really well is build fat stores thats where it excels, she said.

I started in this area about 20 years ago, studying 7-year-olds, Gower said. We would do glucose tolerance tests, where everyone drinks glucose, which is sugar, in identical amounts. The kids were a mix of overweight and lean; but the insulin levels were twice as high in the Black children, even taking into account body weight.

Multiple other studies by Gower confirmed this finding and added others: African Americans not only secrete more insulin, but they also clear less of it. That leaves a high amount of insulin in the bloodstream after a meal, which signals the body to store fat. In the context of a diet high in sugar, which causes insulin levels to spike, individuals with high insulin secretion and low clearance will turn more food to fat than individuals with lower insulin secretion and higher insulin clearance. I looked at 20 years of data, and it all supported this, Gower said.

The situation is not hopeless, Gower says. While there is not much a person can do about innate insulin secretion, clearance and sensitivity, diet is very much under our conscious control.

Insulin is secreted only in response to sugar, Gower said. If you eat a lot of sugar, you will secrete a lot of insulin.

But if you eat carefully, Gowers studies show, you can avoid this pitfall. Her work has pointed to a solution: diets low in sugary foods. Such low glycemic diets limit the flood of glucose into the bloodstream.

If you have elevated insulin, these diets work like magic, Gower said. You will lose the weight, and importantly, you should be able to keep it off.

To bear out these early observations, Gower received funding from the National Institute of Diabetes and Digestive and Kidney Diseases for a larger trial, which is ongoing.

Participants all African American women have their insulin levels measured on entrance to the study and then are randomized to either a low-glycemic or a high-glycemic diet.

Were feeding participants the same number of calories 60 percent of their estimated energy requirements, she said. First we figure out what they burn: Say its 2,000 calories. If they are eating 60 percent of that, they should lose weight. We are then looking to determine who is more successful with keeping the weight off, considering insulin level and diet assignment.The results from this study will lead to a personalized medicine approach to weight management, allowing health care providers to match someones insulin level to the diet that is right for them.

The work has implications for many different populations, Gower notes.

There are people with high insulin who are not Black, she said. There was a study in England a few years ago of people with a family history of Type 2 diabetes. They found exactly the same thing: The people with the highest insulin sensitivity and secretion were fighting weight problems their whole lives. Anyone with a family history of diabetes, the stocky kids in school thats how they are wired.

These are the people who need a low-glycemic diet, Gower said. It does not have to be low-carb, but the foods have to be selected to minimize a rapid increase in blood sugar, she says.

Things you know you shouldnt be eating: sugar-sweetened beverages and highly processed foods, for example. Were always told you have to count calories, but it matters what you eat.

Women interested in joining the study can complete anonline screening form here.

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Not just counting calories: Study looks to disrupt obesity triggers that affect Black women most - The Mix

Animal agriculture is responsible for 14.5% of global greenhouse gas emissions, is a key factor in biodiversity loss, freshwater use, and pollution.

Occupying 70% of agricultural land, animal agriculture depending on its intensity has also been associated with poor animal welfare conditions.

As animal-based foods, such as meat and dairy, are considered more resource-intensive to produce than plant-based foods, pressure is mounting to reduce their consumption in the western world.

Evidence shows that we need to do two things when it comes to meat and dairy: reduce our consumption and improve supply chain sustainability, said University of Surrey researcher and WWFs Sustainable Diets and Behaviour Change Specialist Joanna Trewern.

But were far less sure about how to do that, and the role food companies can play in supporting a transition to less and better meat and dairy.

Supermarkets play an important role in the food supply chain, as they exert significant influence over both production and consumption.

Therefore together with research colleagues from the University of Surrey, Nestls Head of Sustainability, and WWFs Food Systems Sustainability Manager, Trewern has investigated retailer perceptions of sustainable diets and their strategies and challenges to provide and promote purchasing of less and better meat and dairy.

Without a universally accepted definition of less and better, the study authors turned to UK charity Eating Better Alliance, which interprets less as a 50% reduction in average per capita meat and dairy consumption. Better, according to the alliance, refers to meat and dairy production in healthy ecosystems, favouring more natural diets from sustainable sources, in well managed farmers that deliver high standards of animal welfare.

Seven different supermarkets, representing the majority (73%) of UK market share, were surveyed.

Ultimately, the study authors wanted to know if UK retailers perceive less and better meat and dairy as an important aspect of sustainable diets. And are retailers implementing, or planning to implement, strategies to stimulate less and better meat consumption? What hurdles do they face in achieving this aim?

Results indicate that the supermarkets share an aligned understanding of a sustainable diet being one championing health benefits, while being associated with low environmental and social impacts.

Less and better meat consumption, however, does not feature predominantly in their interpretation of the concept, noted the researchers. Three retailers referred to less meat, relative to plant proteins, as an aspect of sustainable diets, while no retailer mentioned better meat.

Concerning strategy, all retailers reported a variety of methods designed to help consumers make more sustainable purchasing decisions.

But no retailer has set demand-side targets concerning less meat and dairy. This, they said, was seen as too challenging and contradictory to the retail business model. Rather, the retailers perceived targets to increase sales of plant-based products as a more palatable alternative to consider in the near future.

On the supply side of things, all retailers interviewed reported implementing targets and interventions related to better meat and dairy. Sixparticipants reported working to improve the sustainability of the meat and dairy they sell, with the core focus being on livestock feed and farm management, noted the authors.

The researchers concluded that while some progress has been made on delivering better meat and dairy, less meat and dairy is likely to continue to be a challenge for retailers going forward, given the nature of the retail business model one hinged on consumer demand, the competitiveness of the industry, close relationships with suppliers, and the commerciality of meat and dairy.

Retailers do, however, have the potential to make significant headway in transitioning towards less and better, suggested Trewern. The one thing Id like retailers to take away is that developing and promoting plant-based products isnt enough, they also need to work directly on reducing meat consumption, whether thats through integration into sustainability and Net Zero strategies or nudging consumers towards more sustainable products.

A multisectoral approach, Trewern continued, could see even greater progress made towards less and better meat and dairy consumption.

This is such a huge challenge that its impossible for one sector to solve alone. Retailers can drive change on their own and in collaboration with other companies, including manufacturers, she told FoodNavigator.

But government intervention is crucial to address factors which are beyond the direct control of food companies, such as the price of intensively produced meat and dairy and farming incentives.

Civil society also has an important role to play in driving changes in consumer demand which food companies can then adapt to.

Food and beverage manufacturers can also play a key role in encouraging a shift towards less and better, we were told.

I think theres a real opportunity for vertical collaboration between producers/manufacturers and retailers to drive transition toward less and better. Manufacturers should think carefully about the ingredients theyre sourcing and the impact these have on the environment, looking for win-wins across health and sustainability where possible.

Pea protein, for example, can make a great meat replacer as its healthy and nitrogen-fixing, meaning it can play a role in restoring soil health, Trewern continued.

For meat and dairy producers, considerations to take into account include greenhouse gas emissions, biodiversity, soil health and animal welfare. Its important to look holistically at these issues outdoor, extensive systems are preferable to intensive indoor ones due to the disproportionate impact of livestock feed on the environment.

Source: Sustainable Production and ConsumptionAre UK retailers well placed to deliver less and better meat and dairy to consumers?Published 4 April 2021DOI: https://doi.org/10.1016/j.spc.2021.03.037Authors: Joanna Trewern, Jonathan Chenoweth, Ian Christie, Emma Keller, Sarah Halevy.

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Do supermarkets associate 'less and better meat' with healthy, sustainable diets? - FoodNavigator.com

At 39, Britney Spears might be in the best shape of her life. On Tuesday, the mother-of-two flaunted her super fit and strong bikini body on Instagram in a fun-spirited video that included a little bit of dancing, strutting her stuff, and posing like a pro. She also revealed that she recently vowed to get into shape. "In the past two weeks I've said that's it I have got to get in shape considering my boyfriend's body is hotter than hot," she wrote, referencing her reported boyfriend, Sam Asghari. She also divulged how she managed to achieve her toned, taut, and super strong physique. Read on to find out how Britney Spears shaped upand to see the photos that prove her plan works.

"I run a lot," Britney reveals in her post. Hitting the trails or a treadmill is a great way to blast calories. According to Harvard Health, a 125-pound person running at 7.5 MPH can burn 375 calories in 30 minutes. And, according to science, running can help you build muscle, lower your risk of heart disease, improve your sleep, and even add years to your life.

When it comes to her diet, Britney revealed she tries to "eat clean" and be "mindful" with her food. And, pretty much every nutrition expert will tell you that she has the right idea. Clean eating basically entails eating fresh, unprocessed, and wholesome foods. The Mediterranean Diet, consistently ranked the best diet in the world, is a realistic clean eating program boasting a bevvy of health benefits, including the prevention of heart disease and strokes, the reduction of your risk of Alzheimer's and Parkinson's, increased longevity and yesweight loss.

While Spears eats healthy most of the time, she does allow herself to cheat every now and then, "like last night when I ate a container of peanuts," she said, adding a few peanut emojis. When it comes to weight loss, dietary cheaters almost always prosper. That's because under the right parameters, a weekly "cheat meal" has been proven to boost your metabolism and ward off feelings of deprivationimproving not only your ability to lose weight, but your ability to stick to your diet plan as well. In fact, a 2017 study published in the International Journal of Obesity found that dieters who took a two-week break from their low-calorie meal plan lost more weight than those who dieted consistently.

Ultimately, Britney wants to feel confident about her body, but she revealed that simply slimming down isn't going to cut it. "And then it hit me I might look better but I felt too vulnerable in my skin being this small," she explained, adding that she "didn't like it."

Britney decided to get into fighting form with a popular sport-slash-workout. "I started boxing so now I feel stronger too," she admitted. In addition to building strength, boxing can help improve balance, posture, hand-eye coordination, boost mood and endurance as well as increase alertness, according to Harvard Health.

Ultimately, Britney acknowledges that what works for her might not for others. "We all have our own ways to work on our bodies and I respect that cause we all should," she said. "I just hope I don't see an @innout burger any time soon."

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Britney Spears in Bikini Reveals How She Got Fit | Eat This Not That - Eat This, Not That

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