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3 healthy meal swaps that will help your weight loss journey go a long way  |  Photo Credit: Getty Images

New Delhi: We all know the importance of a healthy diet to lose weight in a healthy way. However, eating healthy is easier said than done. Given the busy lifestyle and routine we follow, it can be a daunting task to make sure that all your meals, including snacks, are weight-loss friendly and healthy. Sometimes, we may find ourselves falling into the trap of eating an unhealthy snack, or ordering food from outside because we have no time or will to cook a meal.

However, in those times, it is important to remember the commitment you've made to yourself to get back in shape and achieve your weight loss goals. Just switching up your food can make a significant difference. Next time you are worried about what to eat and find yourselves craving one of the foods mentioned below, swap them with a healthier version to make sure you do not mess up your weight loss process.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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3 healthy meal swaps that will help your weight loss journey go a long way - Times Now

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Im sick and tired ofthe nutritional nonsense that comes out ofthe diet industry its an endless parade of quick-fix fads that always sellbecause they always fail, he says.Mygoal was to stick to the science,create an evidence-based dietbook and find every possible tip, trick, tweak and technique proven to accelerate the lossof body fat. It was then a case ofbuilding the optimal weight-loss planfrom the ground up.

The aim? By following the science, you only have to lose excess kilos once, then maintain it. No more diets. A promise like that brings the word unicorn to mind. Greger and his team didnt take thisquest lightly, combing through 500,000-plus research papers about obesity and slimming down, on the hunt for proven factors that lead to weight loss.

We came up with 17 elements in food that appeared to independently contribute to weight loss, and a heap ofother factors that might also play a role, he explains. As a WH reader, you wont be surprised at many of them: watch your sugar and fat intake; go forlow-GI foods; eat more fibre. But some are more unusual. So, skip Google and come with us. Your restriction-free, science-fuelled unicorn awaits.

Talk aboutout morning glory. Studies show that [kilojoules] eaten first thing cause you to accumulate less body fatthan the exact same number eaten at night and that blew me away, says Greger. He cites a study, by a team at the Wolfson Medical Center inTel Aviv, of women on a 5880kJ a-day-diet. Researchers found those who ate 2940kJ at breakfast, 2100kJ at lunch and 840kJ at dinner lost twice as much weight and 5cm more from their waist than a group who saved their large meal for dinner. Thetheory goes like this: our body uses more energy torching through kilojoules in the AM, leaving less to be potentially stored as fat. Nutritionist Tracie Connor adds, Eating a smaller meal in the eveningalso means youre not consuming energy that wont get usedas youretire for the day.

RELATED: 10 Of The Most Effective Ways To Lose Weight (And Keep It Off)

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You have a 32 per cent greater chanceof gaining weight over the nexteight years on a diet high in inflammatory foods compared with ananti-inflammatory one, found a published report in the journal Obesity. How come? Inflammation stops our brains listening to the signals of the appetite-suppressing hormone leptin, reveals Greger. Melbourne nutritionist Anna Block tips, Reduce inflammation by cutting outprocessed foods, sugarand anything with additives, pesticides andpreservatives.

Calm down, Salt Bae: analysis ofmore than a dozen studies found the more of the white stuff people ate, the bigger their waistlines. We know that salt makes you eat and drink more, but it can make you gain weight in other ways, explains Greger. Theres evidence to show that when you switch people to a low-salt diet, levels of ghrelin the hormone that makes us hungry in their blood drop. Want to cut back? Queensland dietitian Amanda Clark tips, Experiment with herbs and spices for flavour and, if you are eating processed foods, go for low-salt options. Dig out the soy sauce, too: atWageningen University in TheNetherlands, scientists were able to halvethe amount of salt needed insome recipes simply by adding a little of the Asian favourite. You dont need to use much soy, as its umami flavour brings out the salty taste in food.

RELATED:This Is How Much Strength Training You Should Actually Do Every Week

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If by clean you mean limiting pollutants in the foods you eat. Greger cites studies linking thechemical compound Bisphenol Aaka BPA, found in plastic bottles and the lining of cans, to weight gain. He also adds that phthalates, another group of compounds inplastic, have been linked to more than 50,000 cases of obesity annually. I agree with this 100 percent, says Block. Exposure to these obesogenic pollutants alters your hormones, metabolism, energy balance, appetite and cravings. I also suggest my clients avoid them. To limit your exposure, cut back on plastics and prioritise clean, organic whole foods, sustainably caught seafood, grass-fed, pasture-raised meats and drink natural spring water stored in glass. Also consider buying brands that use BPA free cans. In a 2011 study, a Harvard team tested BPA levels in people eating a daily serve of homemade soup for five days, then retested them as the group had canned soup for the same period. The latter scenario drove a1000 per cent rise in BPA levels compared with the groups time onfresh food. Wow!

Lets chat about a little something called energy density basically, a measure of how many kilojoules per gram a food contains. The idea is, by choosing foods with a low-energy density, you can enjoy more and feel full, yet still cut kilos. Greger suggests going for options that contain a sweet spot of 147 kilojoules per 28 grams, as per advice from the American Institute for Cancer Research. Frontrunners: fruit such as bananas and avocado, vegetables, whole grains, legumes (beans, lentils, chickpeas), yoghurt and seafood. At the back of the line: meat, poultry, eggs, bread, dried fruit, along with chips, chocolate and oils.

RELATED: This Is Exactly How Many Calories You Need To Lose Weight

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We know you hear it a lot, but your gut bacteria really are the Beyoncs of the health world multitalented AF. And weight control is part of their set list. Feed a group of people the same 10,080 kilojoules and then analyse their stools, says Greger (well take his word on that one), referring to a 2011 study by the US National Institutes of Health. While some retain 9870 of those kilojoules, others only keep 9240. Its because of the different types of bacteria in their guts. Clark nods to the influence of gut bugs on kilo count, too. Theres still much to learn but research definitely supports a link, she says. If you want to improve gut flora, the clearest evidence is that eating lots of fibre breeds the best diversity. Plus, it gives you an extra advantage [because fibre-rich foods often have] low-energy density.

Gregers team found one diet plan that ticked off all 17 of the weight management elements. Drum roll, please: its eating plant-based. Often confused with being vegan or vegetarian, this just means you emphasise foods from plant sources over other foods, Greger says. Its the most effective dietary intervention ever published in terms of weight loss over six to 12 months. Were talking about maximising your intake of whole plant foods, including fruits, vegetables, legumes, whole grains, nuts, seeds and herbs and spices. Block suggests, Make these the main feature of your meals playing around with textures, colours and variety then, a few times a week, add some sustainable fish, pasture raised eggs or grass-fed meat as an accompaniment. Its that easy. OK, experts, youve got us that doesnt sound like a diet. Or, if it is, its one well happily come back to.

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7 Science-Backed Hacks To Help You Lose Weight And Keep It Off - Women's Health

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Losing weight can be tough. After all, once you gain those extra pounds, it takes a lot of discipline and determination to shed them. Nobody knows this better than the people on My 600-lb Life, where they have to lose weight or face nearly fatal consequences of morbid obesity.

Over the seasons, we have seen some inspiring tales documenting struggles, and in certain cases, we have seen the people tragically pass away. Most recently, we have been introduced to Ashley B, who has had her own incredible journey. Curious to know more about her, and where she is currently? We have got you covered in that regard.

Ashley B or Ashley Bernard is from Carencro, Louisiana. She studied at the University of Louisiana at Lafayette. The mother of two has had it rough growing up. As I always say, we often look at the end product of compulsive or unhealthy eating habits, which makes us dangerously overweight. Very rarely do we examine the causes which drive these habits.

In Ashleys case, we understand that she was traumatized and sexually assaulted as a child. As a result, she started putting on weight, as an unconscious defense mechanism, which would make her look less appealing, and save her from future attacks.

However, by the time she decides to go to Dr. Now in Houston, she tips the scale at 637 lbs. The 31-year-old is of the belief that stress is a barrier to losing weight. However, she also feels trapped in her own body, and dependent on her family, who have to help her move about. We see Ashleys sister helping her, and even her shoes need to be removed from her aching feet.

Staring down at an array of health problems, like diabetes, some forms of cancer, and even a cardiac episode, Ashley has no option but to lose weight. You can check out an earlier picture of Ashley, here.

Ever since Ashley embarked on her journey, she has been motivated to maintain a diet and lose weight. Primarily, it is her children who serve as an inspiration and motivation to lead a healthier lifestyle. Initially, Dr. Now had suggested a 1200 calorie diet, along with some exercises, to help Ashley lose weight, and become eligible for the weight-loss operation.

She did slip up a few times, due to IBS and other issues. Months into her journey, she brought it down to 468 lbs, but soon gained 34 lbs due to stress. The next weigh-in saw her at 504 lbs. Ultimately, in her journey, we learn that she has lost a total of 135 lbs.

We see Dr. Now advising that she lose 80 lbs in 2 months, to be eligible for surgery. Although the episode does not show her journey beyond that, we know that she hit the gym, and lost more weight, entering the 400 lbs category. This prompted Dr. Now to take her seriously and greenlight the surgery.

Apart from working out, Ashley has also undergone counseling for her abuse issues, and the heaviness of the past. However, the weight loss journey has required a lot of determination, as expected. She opened up about how her mothers cooking would want to make her relapse, and go back to old eating habits. In such cases, shed call her friend Tomorrow, whod show up with healthy food.

After all, weight loss is a long and arduous journey where we need the support of our friends and family. Ashley B has been lucky to have these support systems, but she deserves all the credit for meeting her weight goals. We can see from her Facebook posts that she has gained much more confidence and appears to have taken up shooting as well, which probably makes her feel more emancipated. You can check out a recent picture, below.

Read More: Where is Ashley D Now?

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Where is Ashley B Now? My 600-lb Life's Ashley Bernard Today - The Cinemaholic

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These jowar rotis can provide you with essential B Vitamins

International Women's Day is on Sunday, March 8. On the special occasion, we are going to talk about a flat bread that is gluten-free and can be included in weight loss diet. For everyone with a gluten allergy, jowar is an excellent alternative grain to switch to. Jowar is a fibre-rich whole grain that can help in aiding better digestion, is a rich source of protein and is also good for diabetics. Being gluten-free is the top benefit of jowar.

But, how to include it in your diet? Actress Shilpa Shetty Kundra recently shared an easy and sustainable way of including in jowar in your diet-jowar roti. Roti is a staple part of most Indians. From breakfast to lunch and dinner, one can eat roti in nearly every meal of the day.

"Jowar is gluten-free, high in fibre and contains complex carbs," says Shilpa in her IGTV. Complex carbs contain more nutrients than simple carbs. They are rich in fibre and are digested slowly. Complex carbs are more filling in nature and that's why they can be included in weight loss diet. What's more, complex carbs-rich foods can be beneficial for people with type 2 diabetes as they help in managing spikes in blood sugar levels. Jowar is a rich source of B vitamins, calcium, phosphorus, potassium and copper.

These jowar rotis can be included in weight loss dietPhoto Credit: iStock

Also read:Weight Loss Diet: You Must Try These 5 Keto-Friendly Low-Carb Rotis- Know Method To Prepare

For the dough

Add water (1 cup) in a pan. Add some salt to taste and let it come to a boil. Now add jowar flour or sorghum flour (1 cup) and mix it well. Add some oil to improve consistency. Now, steam it on low flame for two minutes.

Transfer the mixture to an atta parat. Add ghee (1 tsp) to soften the dough. Also add white and black sesame seeds (1 tbsp each) and knead the dough well (just like you knead regular atta dough). You can add some water if you feel that the dough is thicker than usual.

Also read:Wheat Roti Or Bran Roti: Which One Is Healthier?

For the rotis

Now make small balls of the dough for preparing roti. Use dry jowar flour for rolling them into rotis. Place the roti on a tawa, cook well (for 2 minutes) from both sides. You can layer the rotis with some ghee for added flavour. Serve hot along with a sabzi of your choice. The best part about jowar rotis is that they can be included in a weight loss diet.

So, if you are looking for a healthier alternative to regular atta rotis, then these jowar rotis can be the perfect pick for you.Happy International Women's Day everyone!

Also read:Missing Rotis On Keto Diet? Try These Protein-Rich Low-Carb Rotis For Quick Weight Loss

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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International Women's Day: Ladies, These Gluten-Free Rotis Can Be The Perfect Substitute To Atta Rotis, Especially If You Want To Lose Weight - NDTV...

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Human growth hormone is essential to help us grow intoadulthood. Treatments are available for, both children and adults, who do notrelease enough HGH.

These growth hormone treatments aim to increase theconcentration of growth hormone, especially in bodybuilding. If you areinterested in the effects of HGHfor doping, here are the main facts you shouldconsider before taking it.

What is growthhormone?

From a purely scientific point of view, growth hormone,under its scientific namesomatotropin, is a polypeptide substance whose code isattached to the gene in chromosome 17. Synthesized by the brain, it is secretedusing other hormones. These hormones are secreted by the hypothalamus andpituitary gland and their levels depend on time of day and activity.

In short, it is a hormone secreted throughout life, butespecially during childhood and puberty. This will allow the cells, andtherefore the organs and the whole body, to grow. So children withbelow-average levels of somatotropin suffer from growth retardation.

Also called HGH for human growth hormone, this naturalhormone can also see its secretion increase, as it can be stimulated by sleepor food. It is not only responsible for growth, but also for the regenerationof cells, muscle tissue and bones in the body. Basically, during childhood, andespecially during puberty, after the age of 20, it will fall gradually.

Why increase growthhormone levels?

This naturally produced hormone, essential for the body,will be responsible for growth from childhood to adolescence, to allow an adultto reach his final size. But its level, which can be more or less important,determines the size of each person. In adulthood, its secretion decreases, butremains an ally of the muscular system and is essential for the elimination offat.

Some people who reach adulthood, especially those who dobodybuilding, want to restructure their body by including hormonalsubstitutes in their diet to get the most sought after HGH Benefits. You shouldknow that you cannot buy them without a doctors prescription. But there arealso foods rich in growth hormone well get to that later.

Besides muscle growth, there are many reasons why somepeople increase their growth hormone levels. HGH ensures hair growth and slowsdown the aging process, giving the skin more elasticity. It is also a goodpartner to increase libido, to increase endurance through better resistance toexercise. It is also attributed a quality that lowers blood pressure and canincrease brain activity. In short, this is a magic hormone!

Growth hormone forweight loss

In fact, known for its power to eliminate fatHGH is used bymany people who want to lose fat easily.In particular, growth hormone promotes fat burning, allowing yourmetabolism to tap into fat reserves to produce more energy.

You will be able to lose more fat with less effort. Inaddition, growth hormone will nourish your muscles better and limit the loss ofmuscle mass.

Growth hormone andmuscle building

Athletes use growth hormone to stimulate their abilities. Inother words, it is a doping technique for those who want to improve theirphysical performance.

Numerous scientific studies have linked growth hormone tomuscle anabolism. In fact, HGH is the engine of metabolism and has a greatinfluence on protein synthesis. This protein synthesis will allow muscles torebuild even more easily after physical activity. It will become bigger,stronger and more powerful. It is for these reasons that some muscle-buildingenthusiasts introduce this hormone into their regimen.

However, while some people increase their growth hormonelevels through diet, others use a much more controversial method. Somatotropininjections can only be used legally with a prescription. HGH injections such asNorditropin are considered doping substances and aretested for before and afterprofessional sporting events.

The use of steroidsto increase growth hormone concentrations

There are two schools: those that increase growth hormonelevels through diet and sleep, and others that choose an easy way out by using HGH injections.

Although no one can question the anabolic effect of growthhormone on muscles and its fat burning effect, you should be aware of thedifferent risks associated with taking HGH as an injection.

HGH Side Effects

Some are mild, such as joints swelling, excessive sweatingor recurring migraines.

Others are much more severe and sometimes irreversible, suchas thickening of the bones in the jaws and fingers, carpal tunnel, HGH belly, pressureon the nerves, resistance to insulin and faster development of cancers.

Finally taking HGH injections should be considered only as alast resort mostly because of the high cost and the possible side effects.Still HGH injections are relatively safe when taken correctly and under thesupervision of a well versed endocrinologist.

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Growth Hormone Benefits: Should You Take HGH Injections to Build Muscles and Lose Weight? - Globe Stats

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You can reduce your chances of developing cancer and several chronic diseases by making healthy food choices. A diet rich in plant foods, whole grains and legumes can give your body the range of vitamins, minerals and antioxidants it needs to stay healthy.

Plus, eating a variety of healthy foods can help prevent weight gain and decrease body fat.Maintaining a healthy weight is one of the most important thing you can do to reduce your risk of cancer.

Our experts recommend following theNew American Plateguidelines developed by theAmerican Institute for Cancer Research.

You can take the following steps to maintain a healthy diet, manage your weight and reduce your risk of cancer:

No food or food group can prevent cancer, and eliminating specific foods wont eliminate your risk. But basing your diet on plants and following some basic guidelines can help you reduce your risk for cancer and several other chronic diseases.

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Cancer Fighting Diet | MD Anderson Cancer Center

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Someone is classified as obese when their body mass index (someone's weight-to-height ratio) is more than 30.

And while the body mass index has been criticised by medical experts in recent years as not being an accurate portrayal of someone's total health, an unhealthy weight can, however, take its toll on your health as it increases your risk for chronic diseases such as hypertension and diabetes type 2.

Unfortunately, losing weight isn't as easy as it sounds. We are inundated by so many fad diets and weight-loss products that it's easy to become confused. We also want to see quick results and tend to reach for anything that offers the promise of quick weight loss.

However, it's not only a healthy weight that is key to optimum health. Your lifestyle as a whole needs a complete overhaul.

Here are some pointers to help you choose the best lifestyle for you:

Unless you have chosen a diet or eating plan that you can follow indefinitely, you are likely to return to your bad old ways when you've reached your goal with the new diet. Before you know it, you will be back at your old weight.

What you really want is to start a diet that isnt really a diet at all, but rather a lifestyle change. Weight loss is very exciting and motivating, but once you get to weight maintenance, the novelty has worn off and it may become a challenge to stick to the changes you made.

Your new weight is only viewed as "permanent" once you have managed to keep it off for an entire year. The National Weight Control Registry is a long-term study which currently observes over 10 000 people who have lost a significant amount of weight and managed to keep it off. This is what they did to maintain their weight:

A "healthy diet" needs to adhere to a number of principles. The most important is that most of your food should be minimally processed (eaten as it is found in nature) and be predominantly plant based.

Here are some more practical suggestions to promote good health:

It's important to be able to maintain your diet, not only from a mental perspective, but also an economic one.

We tend to think that a healthy diet should consist of expensive superfoods. A healthy lifestyle can (and should), however, be cost-effective.

To save on your food budget, try focusing less on grass-fed, organic and "free from" foods (free from gluten/wheat/lactose etc.), and rather include minimally processed whole foods that are seasonal, that can be bought in bulk (and shared). You can also start a vegetable garden.

Small changes in your shopping list can have a significant effect on the weight of your wallet. Take for example swapping your fillet of salmon, for a few pilchards (the omega-3 content is similar). The cost per portion will drop from R40 to R3.50.

A similarly easy swap with very little impact on health outcome is swapping your olive oil (R150/L) for canola oil (R22/L).

Is your diet one that can only be followed if you dedicate all your time to preparing intricate meals? Is socialising difficult because of all your restrictions?

Although you may be able to follow a complicated and restrictive for a short period of time, eventually your need to socialise and be with others will take over and adherence to your diet will wane.

Find a way of eating that doesnt just suit you, but also your family, and allows you the flexibility to eat with others.

If the new diet you have decided to embark on has one or more of the following characteristics, you may be chasing a fad diet which is both unsafe and unsustainable:

If you need help on your journey to a healthier weight and lifestyle, our nutritional experts at Nutrition Solutions are there to help you. Ask them a question here, or visit their website.

Image credit: iStock

Jade Seeliger

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5 ways to choose a diet that is right for you - Health24

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What is your fitness routine right now?

A typical training routine for me is two hours of cardio per day and one additional hour of strength training or core. I spend a lot of time at the Alaska Rock Gym. They have everything I need, from a StairMaster to a treadmill to weights. Then I reward myself after my workouts with some climbingits my treat for finishing my workout. Running on the treadmill facing the climbs is a motivator for me. I also do regular hikes in the mountains near my house.

What do you do for weight training?

Primarily legs and core. Tons of squats and crunches, which I do every day. I also do upper body a few times a week. I try to constantly do micro workouts. At work, every time I see a patient, Ill go into my office afterwards and do some curls before seeing the next patient. I also installed a pull-up bar in the clinic, so every time I walk by I do some pull-ups.

One thing I know about expeditions is that the food isnt exactly gourmet. What do you pack to eat to fuel yourself?

On the mountain there's a lot of meat and rice, some of which we get at tea houses on the way to base camp, and some of which our expedition cook makes. I bring plenty of snacks from home. Primarily things that give you energy. Im a big fan of peanut butter and Snickers bars. When the altitude starts to hit me, I find I cant choke down a Clif Bar or protein bar, so its usually softer stuff that Im taking in.

I assume that differs from your diet at home. Youre probably not eating Snickers every day?

Yeah, thats for sure. Ive been in training for the last year, so Ive really tried to clean up my diet a lot. I eat very little sugar. Mostly vegetables, lean meats, and protein shakes.

When youre mushing, youre responsible for feeding both yourself and the 14 dogs. How do you juggle that? Ive heard the dogs need roughly 10,000 calories a day when theyre racing.

On the Iditarod trail, I eat when the dogs eat. The dogs primarily eat beef and fish. Thats also how the dogs get a lot of their water content, because the protein is frozen, and we essentially make a goulash for them by heating snow until its melted and boiling. I cook their food in that. They usually eat four times a day. At that point, its easiest for me to heat vacuum-sealed meals for myself. Things like shepherd's pie, pasta, and soup. Im focused more on the dogs' nutrition on the trail.

Whats the biggest challenge associated with running in the Iditarod?

Sleep deprivation. Thats really the hardest part. I usually stop for six hours at a checkpoint, which is considered a large amount of rest; the elite mushers will take between two and four hours at a checkpoint. At least two hours of that time is spent taking care of the dogs and melting snow to get water. Taking care of each and every paw. Rubbing sore muscles. Just really obsessing over the health of the dogs so they can get you through this thousand mile adventure. You just don't get a lot of sleep. You also can't plan on storms that are going to hit and how that might affect your race plan.

A selfie of Daugherty.

How do you come down from events of this magnitude? A Netflix binge? A half-marathon?

Ill sleep for 12 hours a day for two or three days after the Iditarod. I feel like I cant get enough sleep and cant get enough food. I usually lose five to 10 pounds on the trail. And being a father of five whos gone for this event, coming down usually means reconnecting and spending meaningful time with my family.

Whats next after the Iditarest?

Im taking my daughter and her friends up Mount Rainier this summer. Then in June 2021, my son wants to climb Denali for his senior trip, and were training to do that together. Ive already climbed it once before. After that, I have a few more of the Seven Summits to do. From an adventure standpoint, those are my big goals right now.

This interview has been edited and condensed for clarity.

Real-Life Diet is a series in which GQ talks to athletes, celebrities, and everyone in-between about their diets and exercise routines: what's worked, what hasn't, and where they're still improving. Keep in mind, what works for them might not necessarily be healthy for you.

John Karangis wakes up at the crack of dawn to train, then heads into the office to invent new Shake Shack menu items.

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The Real-Life Diet of an Iditarod Musher, Who Eats When His Dogs Eat - GQ

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Stanley Hazen, M.D., Ph.D.

Cleveland Clinic researchers have identified a gut microbe-generated byproduct phenylacetylglutamine (PAG) that is linked to development of cardiovascular disease, including heart attack, stroke and death. The study was published in Cell today.

Phenylalanine is an amino acid found in many foods, including plant- and animal-based protein sources like meat, beans and soy. The researchers led by Stanley Hazen, M.D., Ph.D., chair of the Department of Cardiovascular & Metabolic Sciences in Lerner Research Institute and co-section head of Preventive Cardiology & Rehabilitation in the Miller Family Heart, Vascular & Thoracic Institute found that when phenylalanine is broken down by microbes in the gut, it produces a byproduct (metabolite) that ultimately shows up in blood called phenylacetylglutamine (PAG) that contributes to heart disease.

Over the past decade there has been an increasing amount of data to suggest that gut microbes play a role in health, especially as it relates to heart disease, said Dr. Hazen, who also directs the Cleveland Clinic Center for Microbiome and Human Health. We found that blood levels of PAG contribute to cardiovascular disease risk in a couple of different ways.

Analyzing samples from more than 5,000 patients over three years revealed that elevated PAGln levels predicted subjects who went on to experienced adverse cardiac events like heart attack and stroke in the future, and also in those with type 2 diabetes (an independent risk factor for cardiovascular disease). Animal model and microbe transplantation studies suggest the gut microbe-produced PAG can play an important role in driving cardiovascular disease.

The researchers also analyzed whole blood, platelet-rich plasma and isolated platelets from patient samples to understand how PAG affects cell processes. They then analyzed animal models of arterial injury to see how PAG induced cellular changes manifest into disease. Dr. Hazen and his team found that PAG enhanced platelet reactivity and clotting potential, which increases the likelihood of blood clots, a major cause of adverse cardiac events like heart attack and stroke.

Part of the reason we were so interested to have made this discovery is because we found that PAG binds to the same receptors as beta blockers, which are drugs commonly prescribed to help treat cardiac diseases. said Hazen.

Administering beta blockers to animal models with elevated PAG was shown to reverse cardiovascular endpoints driven by PAG. Additionally, researchers found that using gene editing technology or drugs to block PAG receptor signaling significantly reduced clotting activity.

We believe our findings suggest that some of the benefits of beta blockers may be attributed to preventing PAG related activity, said Hazen. Beta blockers have been widely studied and are prescribed to many cardiac patients, but, to our knowledge, this is the first time that this mechanism has been suggested as an explanation for some of their benefits.

Ina Nemet, Ph.D.; Prasenjit Saha, Ph.D.; and Nilaksh Gupta, Ph.D., are co-first authors of the present study, which was supported by the National Heart, Lung, and Blood Institute (part of the National Institutes of Health) and the Leducq Foundation.

Excerpt from:
Cleveland Clinic Researchers Discover a New Diet-Associated Gut-Microbe Metabolite Linked to Cardiovascular Disease - Health Essentials from Cleveland...

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It can be impossible to keep all the dietary buzzwords straightvegan, pescatarian, flexitarian, paleofruitiarian? So where does "plant-based" eating fit in?

First of all, unlike some of these other concepts, plant-based eating is not a diet, and its definitely not a passing fad. Its simply a new label for an eating style that has been around forever, says nutritionist Wendy Bazilian, Dr.P.H., R.D.N. Its a guide, a road map to help you move toward health, while allowing for a lot of flexibility.

Plant-based covers a lot of dietary ground. Bazilian points out that a while a vegan diet is certainly plant-based, so is a lifestyle in which you eat vegetarian most of the time, but indulge in turkey on Thanksgiving, or your mothers pot roast during Sunday dinner. In fact, some of the worlds most popularand healthiestdiets, are plant-based by nature, while still including small amounts of meat. The Mediterranean diet, widely considered to be one of the healthiest eating styles in the world, includes fish, chicken, some low-fat dairy, and the occasional bite of red meat.

Some of the worlds most popularand healthiestdiets, are plant-based by nature.

The American diet has long featured a big hunk of meat in the center of the plate, with a few vegetables scattered on the side as an afterthought. Plant-based simply means switching that equation around. Food grown from the earth, such as vegetables, fruits, beans, nuts, and whole grains, are front and centerbasically, the A-listers of your platewhile food derived from animals, such as beef, poultry, fish, and dairy, play more of a supporting role. Its not all-or-nothing, says Bazilian, who is also an ambassador for California Walnuts. You dont have to go entirely meat-free to be more plant-based. Plant-based also means eating more whole foods, while cutting down on processed foods.

Henrik SorensenGetty Images

As Bazilian points out, not all plant-based diets are equal. You can eat potato chips, white rice, and carrot cake and call it plant-based, but it will not do much for your health or weight. In fact, one large study found that while a plant-based diet focused on whole grains, fruits, and vegetables significantly lowered the risk of cardiovascular disease, a "plant-based" diet that included high-sugar, high-fat, processed foods such as sweets and soda, as well as refined grains and potatoes, had the opposite effect.

But if you stick with the plant-based foods you know are actually healthy, the benefits can include:

A lower risk of developing type-2 diabetes

A lower risk of heart disease

A lower risk of developing cancer

A lower rate of cognitive decline

A potentially higher rate of fertility

Even more important: If you're concerned with the increasingly alarming news about climate change, switching to a plant-based diet can help the planet by reducing global greenhouse emissions, reducing land clearing, and helping preserve the habitats of endangered species.

Because "plant-based diet" is such a broad term, there is no clear answer about this, but everything points to yes for weight loss, says Bazilian. Vegetables are high in nutrients and low in calories, she explains. Plus they have higher satiety, so you dont have those energy highs and lows, and you dont get as many cravings. In one study, overweight and obese subjects who followed a low-fat, whole-food, plant-based diet (with no calorie restrictions) for six months lost an average of 26 pounds.

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Though it takes a little more planning, you can get all the protein you need from plants. In fact, Bazilian points out that several world-class athletes, including the most powerful of them all, Serena Williams, thrive on vegan or plant-based diets. Here are some protein-packed plant-based options:

Tofu, 13 g protein per 3 oz. (try Hodo Moroccan Tofu Cubes)

Walnuts, 4g protein per 1/4 cup. (try this Walnut Balsamic Spinach Salad recipe)

Tempeh, 16g protein per 3 oz (try Lightlife Organic Tempeh)

Edamame, 12 g protein per 2/3 cup (try this Edamame Hummus recipe)

Chickpeas, 7g per 1/2 cup (try Banza Chickpea pastas)

Black beans. 7g protein per 1/2 cup. (try this Santa Fe Corn Salad recipe)

Peanut butter, 7g protein per 2 Tbsp (try Justin's Classic Peanut Butter)

Steel Cut Oats, 4g protein per 1/2 cup (try Bob's Red Mill Organic Steel Cut Oats)

Quinoa, 8g protein per 1/4 cup (try Lundberg Organic Tri-Color Quinoa)

Start by adding more plants to meals you already love, Bazilian suggests. "There are 21 meals in a week, so start by adding add fruits or vegetables to one a day. For example, if you eat eggs and toast for breakfast, add salsa, spinach, or avocado. If you add a soup or salad to your lunch or dinner every day, you'll be getting nutrient-dense vegetables."

As for your main dishes, Bazilian points out that while the popular new meatless meats, such as the Impossible Burger and Beyond Meat, are plant-based, they are also highly processed. You can get that meaty satisfaction from foods that are inherently healthy and not processed, like burgers made from mushrooms, or chorizo made from walnuts and black beans, she says.

"Transition to a plant-based diet step-by-step, and its easy," says Bazilian. "Its a no-risk proposition."

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Here's Exactly What You Can and Can't Eat on a Plant-Based Diet - Prevention.com

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