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Your friend from work swears that she figured out why she suddenly packed on four extra pounds last month: She started a new type of birth control pill. This is a story youve heard beforewe know, we have toobut lets put it to rest once and for all. Its a myth.

How do we know? We asked a doctor. Theres a very minimal to no chance of weight gain for all methods of birth control, saysOB-GYNAdeeti Gupta, M.D., founder and CEO of Walk In GYN Care in Queens, New York. Its a total myth that birth control causes real weight gain.

But your friend swears her pants feel tighter. What gives? We picked Dr. Guptas brain for some more insight.

Not exactly. While its true that no method of birth control will make you gain significant weight or put you at risk of continuously becoming heavier, you might notice a slight, three- to five-pound increase at the very beginning if you start an implant (like Nexplanon) or injectable (like Depo-Provera). But this weight is a hormonal reaction to the new drug in your system that will likely reverse itself after your system levels out, Dr. Gupta advises.

Weight gain is very uncommon, but if someone experiences it after starting one of these methods, she should know it will subside over time, she says. Being on birth control doesnt make it harder to lose weight either, even if the weight is a (rare) symptom of the drug itself.

Dr. Gupta tells us we dont need to stay away from any brands out there if were worried about gaining weight since its the composition of the contraceptive itself, not the drug, that mightwe stress this stronglylead to a few superficial pounds.

Theres no weight-gain risk with a copper IUD, Dr. Gupta says, referring to the intrauterine device (like Paragard) that is inserted into the uterus. Women who opt for a hormonal IUD instead (like Mirena) might see a slight gainthink one to two poundsbut this will come and go swiftly, if at all. Those who opt for the pill (like Loestrin), ring (like NuvaRing) or patch (like Ortho Evra) might notice a little bit of water retention in the first few months, Dr. Gupta says, but this isnt body weight or fat, so it will go away (promise!).

This is true, but these arent your mamas contraceptives. Todays methods of birth control contain a different formula than what was once the norm when the pill was invented in the 1950s. Back then, it contained a whopping 150 micrograms of estrogen, according to the National Institutes of Health, but todays pills and the like have between 20 and 50 microgramsin other words, not enough to make you gain weight.

This medical advancement is just one of the many reasons were lucky to be women in the 21st century instead of in the 50s, when the pill was just emerging (and frankly, not all that great). All the options currently available take into consideration the many different reasons a woman might need or want the prescriptionto treat acne, combat problematic ovarian cysts, prevent pregnancy or help treat PCOSwithout the risks and side effects our moms and aunts had to endure.

So nope, your birth control pill isnt to blame. Case closed.

RELATED: Which Birth Control Is Best for Me? Every Single Method, Explained

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Wait, Whats the Connection Between Birth Control and Weight Gain? - Yahoo Lifestyle

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What is the worst possible thing that can happen to you when you overweight? In addition to unsolicited comments from strangers, it is being let down by people close to you. When 25-year-old software engineer Narashiman saw that his friend had a meme out of weight issues and posted it on a social media platform, he had enough. From walking 20, 000 steps every day without fail to changing his lifestyle completely, he left no stone unturned to shed all the extra kilos. His transformation is jaw-dropping!Name: NarashimanOccupation: Software EngineerAge: 25 yearsHeight: 5 feet 11 inches

City: ChennaiHighest weight recorded: 115 kgs

Weight lost: 30 kgs

Duration it took me to lose weight: 5 months

The turning point: When you are overweight, there are a lot of things which bother you. However, nothing hurts more than your friends making fun of you or not being able to fit on the seats of public transports with ease. There was no specific moment which nudged me to lose weight, rather a series of events which pushed me to get back in shape.My breakfast: 3 slices of wheat bread with a couple of boiled egg whites

My lunch: A small plate of rice with a lot of mixed vegetables

My dinner: Chapattis or oats

Pre-workout meal: Few walnuts with some almondsPost-workout meal: Drinking a cup of water that is soaked with chia seeds

I indulge in: I eat biryani once a month

My workout: I made it a point to hit the gym at 5 in the morning for 5 months straight. I used to do a lot of cardio (treadmill, cycling and elliptical) and also walked for at least 2 kilometres everyday post-dinner. I also used to walk at least 20,000 steps every day and kept a track of it with the help of my wrist band.Low-calorie recipes I swear by: A serving of fresh fruits and vegetables and a cup of green tea

Fitness secrets I unveiled: I recommend everyone to do basic research on the term metabolism because it plays a major role in the weight gain and weight loss in the human body. Calories deficit is another major aspect to be concentrated on during your weight loss journey.

It is important to understand that balancing your metabolism and calories you intake is the key to lose your weight. Hence, first, we need to identify our bodys metabolism and then start working out. Dont blindly rely on gymming alone to lose weight, rather try to change your lifestyle and use your body to get most of the work done.

How do I stay motivated? I keep myself motivated by simply looking at the other peoples fat to fit journey on Instagram. Id like to especially thank my friends and colleagues, who kept me motivated by their inspiring words.

How do you ensure you dont lose focus? In the beginning, it was very difficult and challenging to change my lifestyle completely. In fact, there were times when I almost gave up. However, I told myself that I need to go through this momentary pain if I wish to lose weight and get back in shape.

Whats the most difficult part of being overweight? I did not have a lot of options when it came to buying clothes owing to my weight. Moreover, finding a seat on the bus or a train was also really troublesome, both for me and other passengers.

What shape do you see yourself 10 years down the line? I would like to stay fit and healthy for all the years to come.

What are the lifestyle changes you made? I have made several lifestyle changes and follow them very strictly. Some of them are:1.I wake up early even on weekends

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Weight loss Story: This guy reduced 30 kilos in JUST 5 months by walking 20,000 steps a day! - Times of India

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Tom Kerridge is on a mission to Lose Weight and Get Fit this January, and is back on the BBC to help us along with some tasty, yet healthy recipes.

Episode 3 (Wednesday, January 22nd) saw Tom take on some family favourites.

Heres how to make his cottage pie and soda bread!

Screenshot: Lose Weight and Get Fit with Tom Kerridge S1 E3 iPlayer

This luxurious dish does not scream diet to us, with creamy, cheesy mash and rich mince meat. But yet, it comes in at just 550 calories per portion!

Heres how to make it

You will 1kg of 5% beef mince for this recipe, to feed eight. Then, 3 celery stalks, 2 carrots, 2 large onions, 250g chestnut mushrooms, frozen peas and 3 cloves of garlic.

For flavour, youll need 250ml of red wine, Worcestershire sauce, a tin of tomatoes, bay leave, sprigs of thyme, and 1 tbsp of tomato puree. And, of course, salt and pepper to taste!

For the mash you will need 3 large white potatoes and 2 sweet potatoes. You will also need milk and 2 dessertspoonfuls of light vegetable spread.

Step 1: Roast your minced beef according to cooking instructions.

Step 2: While roasting, chop the onions, peeled carrots, celery and garlic into chunks and blitz into a fine mince in a food processor.

Step 3:Sweat the minced vegetables in oil on a medium heat use a big saucepan! When the onion has started to go translucent, add the tomato puree and cook for a further few minutes.

Step 4: To get all of that tasty flavour from the bottom of the pan, pour in the red wine and scrape the bottom of the pan, like your digging a trench as Tom says. Add a dash of Worcestershire sauce for flavour!

Screenshot: Lose Weight and Get Fit with Tom Kerridge S1 E3 iPlayer

Step 5:When the mix is sizzling away again and the wine has cooked off, add the tin of tomatoes, two bay leaves and sprigs of thyme. Leave it to simmer.

Step 6:When the meat is cooked and crispy, add it to the tomatoey veg mix on the hob. Add roughly chopped mushrooms.

Step 7: Peel and chop the white and sweet potatoes and boil til cooked. While they are boiling, warm the milk and vegetable spread in a separate pan until they have melted and merged together in one delicious dairy mix.

Screenshot: Lose Weight and Get Fit with Tom Kerridge S1 E3 iPlayer

Step 8: Mash your boiled potatoes into a bowl, either with a masher or a potato ricer. Add the warmed milk mixture and flavour with a teaspoon of dijon mustard, a grating of nutmeg, and salt and pepper.

Step 9: Finally add peas to the mince mixture, and dont forget to remove the bay and thyme.

Step 10: Layer the mince and then the potatoes on top in a large, ovenproof dish. Sprinkle with grated cheddar and parmesan. Bake for 15 minutes at 200 degrees, or until golden brown and crispy!

Screenshot: Lose Weight and Get Fit with Tom Kerridge S1 E3 iPlayer

Soda bread is loved for a lot of reasons: its fast, simple and oh-so easy to make.

Step 1: Add 350g of wholemeal flour, 350g of self-raising flour, a pinch of salt, soft-brown sugar and the all-important 2 teaspoons of bicarbonate of soda to a mixing bowl.

Step 2: Whisk a tub of 0% fat yoghurt with a squeeze of lemon.

Step 3: Add the wet mix to the dry and start to mix together with a spoon. Move on to your hands when youre ready to knead!

Screenshot: Lose Weight and Get Fit with Tom Kerridge S1 E3 iPlayer

Step 4:When the dough has come together, turn it out onto a floured surface and shape into a log. Cut into six even parts and roll them into individual balls.

Step 5: Brush the rolls with milk and top with oats. Score with an X and pop in the oven until baked through and browned.

Screenshot: Lose Weight and Get Fit with Tom Kerridge S1 E3 iPlayer

WATCH LOSE WEIGHT AND GET FIT WITH TOM KERRIDGE WEDNESDAYS AT 8.30 PM ON BBC TWO

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How to make Tom Kerridges cottage pie and soda bread Lose Weight and Get Fit episode 3! - Reality Titbit - Celebrity TV News

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Keto dieters have another dessert option without breaking their regime:Halo Top announced the introduction of its new seriesof keto ice cream.

Keto followers can choose from seven flavors:Peanut Butter Chocolate, Berry Swirl, Jelly Donut, Chocolate Cheesecake, Caramel Butter Pecan, Banana Pie andWhite Chocolaty Macadamia Nut.

The dessert company says the Keto Series is lower in calories than regular ice cream without sacrificing flavor. Which is good news for those looking to ditch the extra carbs and calories.

The ice cream includes ultra-filtered skim milk and the pints have net carbs ranging from 5 to 10 grams, calories from 410 to 630 and protein from 17 to 22 grams. The serving size of the keto-friendly ice cream is two-thirds of a cup and calories range from 134 to 210 per serving.

Our brand is focused on making delicious dessert that everyone can feel good about eating, and these new flavors allow us to do that for our fans looking to limit their sugar intake, Meg Graeff, senior brand manager of Halo Top, said in a news release.

Experts say: Keto diet isnt the answer for weight loss. Heres what is

Who inspires you?: USA TODAY seeks your Women of the Century to commemorate 19th Amendment

Halo Top announced its Keto series line-up of seven new flavors including Peanut Butter Chocolate, Jelly Donut and Caramel Butter Pecan.(Photo: Halo Top)

Rebel Creamery, another ice cream company, was one of the first to roll out a keto ice cream line. The brand launched on Kickstarter in November 2017 andamassed over 1,400 people who pledged $80,400 toward developing the ice cream.

A half-cup servingincludes 120to 200 calories, 2 or less grams of net carbs per serving and 2 to 3 grams ofproteindepending on the flavor.

Other brands like Enlightened have also launched keto diet-friendly lines.

Enlightened introduced its keto line of 11-flavored ice cream pints and barsin 2019and each serving has less than 1 gram of sugar and 1 net carb.

Last year, the Ketogenic diet quickly picked up steam as a way to lose weight even ranking on the top 10 list of health-related Google searches of 2019 with what is keto?The prevalence and popularity have led to recent mainstream offerings at places like Chipotle.

The low-carb, high-fat diet has even got celebrity co-signs from the likes of Kim Kardashian, Halle Berry and LeBron James. Jersey Shore star Vinny Guadagnino even creditedthe diet to his 50-poundweight loss in 2018.

Halo Tops seven new flavors join a collection of 40-plus flavors from the brand including dairy and dairy-free pints and popsicles.

The Keto Series is now available at grocery stores nationwideand the suggested retail price is $5.99 for a 16-ouncepint.

Follow Jazmin Goodwin on Twitter: @jazminkgoodwin.

Read or Share this story: https://www.usatoday.com/story/money/food/2020/01/23/halo-top-introduces-keto-ice-cream-including-seven-new-flavors/4534606002/

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Halo Top introduces 7 flavors of keto-friendly ice cream - USA TODAY

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IF YOU ARE still struggling with your resolution of losing those extra kilos and have tried everything from keto diet to rigorous fitness regimen and even supplements, then this may be of interest to you. Celebrity trainer Anwar Wahhab puts the spotlight on BioPrint, a hormone-based weight loss mechanism developed and used by world-renowned strength and conditioning coach Charles Poliquin on Olympics athletes. One of the very few bio-signature, BioPrint and metabolic analytics practitioners in Bengal as well as India, Wahhab shares his insights on the weight loss mechanism. Excerpts:

How does BioPrint work in fitness?

BioPrint, now called Metabolic Analytics, is an advanced body fat testing method aimed at changing ones body composition by identifying accumulation of fats in specific areas of the body. This concept was developed by world-renowned strength and conditioning coach Charles Poliquin who uses it for his many NFL, NHL, MLB and Olympics athletes to get them into shape fast.

What does a BioPrint programme include?

BioPrint programme includes an initial consultation, skinfold measurements (body-fat testing), explanation of supplement protocol, review of the current training programme and a detailed nutrition plan. This cutting edge fat loss and health assessment mechanism is designed to improve body composition rapidly, effectively and safely.

What is the duration of the course?

The initial consultation lasts approximately 1.5 hours after which the client will receive subsequent skin fold measurements over 4-6 weeks of following a new diet and supplement protocols. These followup sessions will be around 30 minutes. In total, its a 12-week course and re-assessments take place every week at the same time of the day.

Is it only for weight loss?

BioPrint analysis is for maintaining a healthy body by cutting on unhealthy fats and identifying hormonal or metabolic deficiencies.

How expensive is the course?

The first consultation costs `3,000 while each retest is for `1,500.

How fast is Kolkata warming up to Bio-print and metabolism fitness?

Kolkata is catching up but more awareness is needed. So far fitness enthusiasts and particularly athletes who know about the programme are benefitting from it.

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Celebrity fitness expert Anwar Wahhab puts the spotlight on BioPrint to lose weight - Indulgexpress

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IF YOURE HOPING TO FIND THE KEY TO YOUR IDEAL 2020 BODY IN THIS ARTICLE, YOU MIGHT WANT TO SMASH YOUR SCALES AND BREAK YOUR MIRRORS AND HAVE A SEAT ON YOUR PELOTON, because walking into a fad diet by yourself can be a hard-learned lesson in history, science and self-esteem especially for women. According to dietary and lifestyle consultant Stephanie Bouquet of SB Nutrition in Salinas, the image of the idealized body has always existed, even if its a moving target. If you look back in the 50s, everyone wanted to look like Marilyn Monroe. Then in the 60s, Twiggy was the big thing, Bouquet says.

Today, in the age of Instagram, we see idealized women figures all the time, many of them celebrating what at first glance looks like body positivity. There are muscular women (with big butts, always), because #fitspo (thats fitness inspiration, if youre not a hash-tagger). Theres a #loveyourbody craze, as if were finally pushing back against idealized figures, but there are still a host of fad diets and products to reach that ideal body.

Bouquet is a registered dietician who helps all kinds of people from working moms to super athletes and people with diabetes live a healthy lifestyle. She points out that most of these so-called diets and weight-loss products are built around restricting or eliminating something, which is often not just unnecessary and unsustainable, but also unhealthy.

Everyone has a diet because everyone has a pattern of eating, she says. If my clients want to do keto or whatever, its their choice, but these fad diets always cut something out.

Another thing about fad diets: Theyre not really new, theyre just rebranded. Going gluten-free without a diagnosis from a doctor? It looks a lot like cutting commercially available carbs. (See: the Atkins diet or paleo diet.) Venturing into a ketogenic thats high-fat, some protein and low-carb diet? Most arent truly following the diets medical findings (training your body to burn fat, by consuming fat) and are just doing some version of low-carb, high-protein, Bouquet notes. That diet was made for children with epilepsy, she says. Could you imagine those poor children, being forced to eat sticks of butter because thats howhigh fatit really is.

Then there are all of the apps and gadgets. It might be new technology, but its old-school calorie-counting by another name. Tracking became popular in the 1920s, but today we can pull up the exact nutritional breakdown of a food in an instant. Oh, and they make apps for children now too, to help them identify good and bad foods. What else would we expect from a $70 billion industry?

While there can be initial results, there are some glaring problems in the long run with fad dieting. Ninety-five percent of people cant sustain a fad diet, Bouquet says. She points out a common problem with jumping from diet to diet, or yo-yo dieting: reducing calorie intake.

You may lose weight really quickly in the beginning because your body isnt used to functioning with that little fuel, she explains. But then your metabolism wants to re-balance, reaching an equilibrium with the amount of food youre consuming. Our bodies are really smart, Bouquet says. Suddenly its not progress, and thats the point where people get frustrated.

Cravings, shes found, work in a similar way: If your diet says you need to be super-high fat all the time [on the keto diet], youre eventually just going to want an apple, because your body wants carbs.

Dieting, and our bodies ability to counterbalance the effects, are nothing new. What is new is the constant surveilling of our bodies with social media, which is giving rise to a dangerous eating disorder called orthorexia: an obsession with healthy eating and living.

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Thats actually when I recommend [a client] see a mental health specialist, Bouquet says. Its a control thing. The things they put in their mouth are one thing they can control.

So what diet does she recommend? She doesnt. But she does have a recommended mindset: 80/20, or eating 80-percent whole, minimally processed foods like veggies, lean proteins and whole grains. The other 20 percent is whatever the hell you want.

With food come lifestyle changes, too. A lot of my clients put taking care of themselves last on their list of things to do, Bouquet notes. So its a slow thing you have to work up to and ask, every day: What is the bare minimum I can do to take care of myself? Bouquet finds most people arent in tune with how their body is functioning, and yet look to diets and fitness regimens as the fix. Being healthy is taking stock of your body functions, she says. If youre not getting enough sleep, or are constantly stressed, or not eating enough, how do we expect our body to work?

In other words, dont skip breakfast, sleep more, move your body, eat well most of the time and 95 percent of us are going to be OK. Its like that old adage, but its true, Bouquet says. Everything in moderation.

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Trying out a new fad diet? Its the same old thing. - Monterey County Weekly

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SALT LAKE CITY With the new year, many often want to start eating healthier which usually means a new diet. But diets can be restrictive, complicated and difficult to stick with, often leaving people feeling discouraged and hopeless.

This is why, instead of recommending a new diet to help individuals become healthier, I like to give people tips on how to make eating healthy easier. Being healthy shouldnt be stressful or hinder your mental health. Truly living a healthy life is a balance between physical (diet and exercise) and mental health. With that in mind, here are four easy tips to start your year on a healthy note.

Taking a few minutes out of your week to plan meals and snacks can be an easy way to start the year off on a healthy note without starting a new diet. Try to plan ahead by picking one day every week where you plan out meals and snacks for the upcoming week. I like to do this on a Sunday or Monday before I go grocery shopping. This way I have a complete list of all the food and ingredients I need to make it through the week.

Planning ahead not only helps me eat healthier, it also helps me save money because I am not wasting food. When you are planning ahead, try to select fruits and vegetables you enjoy eating as a healthy snack.

An important part of having a healthy body is taking care of your physical and mental health. Take time to create a self-care plan. A self-care plan can help you recharge and care for your mental health. I loved the explanation of self-care given by three therapists on the "Thoughts on Thoughts" podcast. It may surprise you to know that sometimes true self-care requires doing hard things that are beneficial. This can mean waking up early to have time to yourself, even when you arent a morning person.

It isnt hard to find the newest or most popular diet on the internet. Those diets can often be complex and difficult to follow. It can be discouraging when you start these diets and end up quitting a few weeks later. There is a much simpler way to start the year off on a healthy note: stop dieting.

Try taking a more intuitive approach to how you eat. Intuitive eating is a lifestyle that encourages individuals to listen to their bodies needs instead of restricting foods and dieting in any form. IntuitiveEating.org lists more detailed information about intuitive eating on its website.

Instead of starting the year on a new and complicated diet, try eating more intuitively and listening to your body. Dont fear or restrict foods; make peace with food and start enjoying eating again.

Exercising doesnt have to be complicated. I have two simple tips to make exercising easier for you to start and maintain.

It is much easier to maintain a healthy exercise routine if you are doing something you enjoy and arent pushing your body too hard, too fast.

So often we think being healthy needs to be hard or complicated. But living a healthy, balanced lifestyle isnt that way at all. Take a step back and try to honestly assess how your diet, exercise and mental health are doing this new year, and then start making simple changes to improve them.

Editors 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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Keep it simple: 4 small lifestyle changes that will improve your health - KSL.com

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A new trial suggests that people who eat walnuts every day may have better gut health and a lower risk of heart disease.

Nuts can be a great source of nutrients and a very healthful pick-me-up snack.

Walnuts, in particular, are high in protein, fat, and they are also a source of calcium and iron.

Given walnuts nutritional potential, some researchers have been looking at whether these nuts might actually help prevent specific health issues.

In 2019, researchers from Pennsylvania State University in State College found that individuals who replaced saturated fats with walnuts a source of unsaturated fats experienced cardiovascular benefits, particularly improvements in blood pressure.

The investigators explain that walnuts contain alpha-linolenic acid, which is a type of omega-3 fatty acid that is present in plants.

Following up from that research, the team which includes assistant research professor Kristina Petersen and Prof. Penny Kris-Etherton have recently conducted another study to find out more about walnuts benefits to health.

The new study whose findings appear in the Journal of Nutrition suggests that incorporating walnuts into a healthful diet may benefit the gut and thus lead to better heart health.

Theres a lot of work being done on gut health and how it affects overall health, notes Prof. Kris-Etherton.

So, in addition to looking at factors like lipids and lipoproteins, we wanted to look at gut health. We also wanted to see if changes in gut health with walnut consumption were related to improvements in risk factors for heart disease, she says.

The researchers conducted a randomized, controlled trial involving 42 participants with overweight or obesity aged 3065.

They wanted to see if and how adding walnuts to a persons diet might influence gut health.

To begin with, the research team asked the participants to follow a standard Western diet for 2 weeks.

Then, at the end of this period, the researchers randomly split the study participants into three groups. One group followed a diet that included whole walnuts, the second group ate a diet that included alpha-linolenic acid but in the same quantity that the walnuts would contain. The third group followed a walnut-free diet in which the researchers replaced alpha-linolenic acid with oleic acid.

The participants followed their assigned diet for 6 weeks and then switched diets until each person had followed all three eating plans.

The researchers collected fecal samples from all participants at the end of each diet regimen period. This allowed them to analyze any changes regarding the bacterial populations present in the gastrointestinal tract.

Prof. Kris-Etherton, Petersen, and their colleagues found that individuals who ate 3 ounces (oz) of walnuts as part of an otherwise healthful diet experienced improvements in heart health. The scientists say that these changes were likely mediated by improvements in gut health, as suggested by changes in gut bacteria.

The walnut diet enriched a number of gut bacteria that have been associated with health benefits in the past, explains Petersen.

One of those is Roseburia, which has been associated with protection of the gut lining, she adds. We also saw enrichment in Eubacteria eligens and Butyricicoccus.

The researchers explain that E. eligens has associations with a variety of different aspects of irregular blood pressure. They add that an increase in the population of this bacterium may thus suggest a lower cardiovascular risk.

They also note that an increase in Lachnospiraceae has links with lower blood pressure, total cholesterol, and bad cholesterol measurements.

The study did not find any significant associations between any changes in gut bacteria following the walnut-free diets and risk factors for heart disease.

Replacing your usual snack especially if its an unhealthful snack with walnuts is a small change you can make to improve your diet, notes Petersen.

Substantial evidence shows that small improvements in diet greatly benefit health. Eating 2 to 3 oz of walnuts a day as part of a healthful diet could be a good way to improve gut health and reduce the risk of heart disease.

Kristina Petersen

The authors of the current study explain that walnuts may bring different health benefits due to the variety of nutrients that they contain.

Co-author Regina Lamendella, who is an associate professor of Biology, emphasizes that [f]oods like whole walnuts provide a diverse array of substrates like fatty acids, fiber, and bioactive compounds for our gut microbiomes to feed on.

She continues, this can help generate beneficial metabolites and other products for our bodies.

Going forward, the research team wants to find out whether whole walnuts might influence other measurements that determine a persons health, too.

The study gives us clues that nuts may change gut health, and now were interested in expanding that and looking into how it may affect blood sugar levels, says Prof. Kris-Etherton.

Yet, while nutritious and healthful, do walnuts really have a significant impact on our well-being? The researchers who conducted this study suggest they might.

However, they do disclose that their trial received some funding from the California Walnut Commission, which represents the walnut growers of California. As other research suggests, studies funded by stakeholders often raise issues about trust among the general public.

Other researchers have also concluded that walnuts are optimal healthful foods. There are few reports of health risks associated with walnuts for people who do not have a nut allergy or gastrointestinal problems.

For now, the research into how much of a difference walnuts can make for a persons health continues.

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'23 oz of walnuts' daily may benefit heart and gut health - Medical News Today

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As the New Year begins, many of us find ourselves reflecting on 2019. We may ask ourselves, what did I do over the past year? How did I grow? What did I accomplish? The year seems to fly by, and the next thing we know, were counting down to the ball drops and finding ourselves making the same New Years resolutions we did last year.

More than half of resolution makers commit to eating healthier and/or exercising more. On Jan. 2, gyms become packed and fad diets run rampant. Research shows that the second Friday of January is the most common day for people to give up their resolutions; by the end of the month, 36% of people have quit.

Dieting can be confusing and frustrating, as there is so much information readily accessible, all of which seem to contradict. Many people looking to lose weight in the New Year turn to fad diets for example, the keto diet, paleo diet, fasting, etc. Fad diets are not a long-term solution; typically, they help you lose weight quickly but are not sustainable for a long period of time.

There are a few diets that have stood the test of time for healthy living, and at the top of the list is the Mediterranean diet. According to U.S. News and World Report, this diet has been ranked the number one diet for three years running.

The Mediterranean diet is a cuisine that is based on the lifestyle adopted by those living in the countries which border the Mediterranean Sea. It is rich in fruits, vegetables, beans, nuts, seeds, whole grains, seafood, oils, and it limits processed meats, refined carbohydrates, and added sugars. This provides a balanced diet that is high in fiber and unsaturated fats and is low in unhealthy fats and high-calorie foods. This helps promote healthy cholesterol levels for cardiac health as well as a healthy weight.

If youre looking to make some diet changes in 2020, start with these few tips inspired by the Mediterranean diet:

Choose whole grain carbohydrates over refined (examples: brown rice over white rice, wheat pasta instead of white pasta, etc.).

Use healthy fats over saturated fats. Fats that are liquid at room temperature are generally healthier than those that are solid. For example, cook with olive oil instead of butter.

Put down the salt shaker and opt for stronger herbs and spices. This is especially beneficial to those with hypertension.

Dial back the red meat consumption and try for at least one meatless meal per week and one seafood-based meal per week.

Eat more fruits and vegetables. Eating a variety of fruits and vegetables increases fiber intake which helps to maintain healthy cholesterol levels by raising the good cholesterol and lowering the bad. It also helps to keep you fuller longer, thus lowering your total calorie intake.

Heres a great Mediterranean-inspired recipe thats delicious and easy to prepare.

Mediterranean Chicken Tacos

Source: Mindful by Sodexo

Serving Size: 2 Tacos

Yield: 8 Tacos

Chicken Taco Ingredients:

1/2 teaspoon minced garlic

1 teaspoon extra virgin olive oil

1/2 teaspoon ground black pepper

2 1/2 teaspoon dried oregano leaves

1 pound boneless, skinless chicken breast

8 6-inch whole grain flour tortilla

1/2 cup roasted garlic hummus

2 cups finely chopped romaine lettuce

1/2 cup diced cucumbers with skin

1/2 cup diced plum tomato

2 1/2 tablespoons crumbled feta cheese

Yogurt sauce

Yogurt Sauce Ingredients:

1 1/2 tablespoons non-fat plain Greek yogurt

1 1/2 teaspoons diced cucumber

1 1/2 teaspoons extra virgin olive oil

1 1/8 teaspoons water

1/8 teaspoon minced garlic

1/8 teaspoon ground black pepper

1 tsp lemon juice

Instructions

1. In a bowl, combine minced garlic, extra virgin olive oil, ground black pepper, and dried oregano leaves. Coat chicken well, grill or sear for 2 minutes on each side, transfer to lined sheet pan and place in preheated 350 oven. Cook through. Remove from heat. Let rest 10 to 15 minutes before slicing. Slice into approximately 1/2 slices before building tacos.

2. For the yogurt sauce: In a mixing bowl, add non-fat plain Greek yogurt, diced cucumber, extra virgin olive oil, water, minced garlic, ground black pepper and lemon juice. Mix until well-blended. Set aside in refrigerator for use.

3. Lay tortilla on flat surface, spread 1 tbsp. hummus over each tortilla. Divide chicken into 8 portions, lay one portion on top of hummus, top with cup romaine lettuce, 1 tbsp cucumber, 1 tbsp diced tomato. Drizzle with yogurt sauce. Sprinkle with feta cheese. Fold over and enjoy.

Nutrition Facts per 2 Tacos:

Calories: 390, Carbs: 38g, Protein: 28g, Fat: 15g, Sat. fat: 3g, Cholesterol: 66mg, Sodium: 470mg, Fiber: 5g

Courtney Faiola is a registered dietitian at Saint Annes Hospital. A graduate of Johnson and Wales University, Courtney and the team of registered dietitians at Saint Annes Hospitals Nutrition Services offer outpatient counseling for adults and children for a range of conditions, including diabetes, cardiovascular disease, weight loss, food allergies, and much more. For more information, ask your physician, or call Saint Annes Hospitals Nutrition Services, 508-674-5600, extension 2160.

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A diet that stands the test of a new year - Fall River Herald News

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Diet culture can make eating a really stressful experience.

From keto, plant based, Mediterranean, pescatarian, carnivore, intermittent fasting, OMAD (one meal a day), etc how are you supposed to know what diet is right for you?

Quick tip - fads are short lived, trends fade and diets, ultimately, do not work.

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Individualized balance is key when choosing a style of eating that aligns with your schedule. Lets face it, a stay at home mom is going to be eating much differently than someone who works a 9 to 5. No matter what your schedule, each macronutrient has its place on your plate. But what are macronutrients aka macros?

Macronutrients are nutrients that your body requires in large amounts, which include protein, carbohydrates and fats. Water is considered another macronutrient, but we will table that for another post.

Protein is the building block of all the tissues in your body. Think collagen ladies and guys think muscle! And the more muscle you have, the more calories you burn at a rested state. It also composes all enzymes in the body which are the catalysts for EVERY SINGLE metabolic reaction that occurs.

Fat is another key player. Along with protein, it is a building block of all hormones, cells and organs. Your brain is made up of 60% fat btw...

Fat also offers protection to all your vital organs and is a regulator of body temperature. And yes, it can be used as an ALTERNATE energy source for the body, whencarbohydrate isn't available.

Carbohydrates are the preferred source of energy for the body. This means that when you consume both fat and carbohydrate, your body will use carbohydrates to produce energy and store fat as a backup source.

Aside from being our primary energy source, carbohydratesalso play a role in metabolism and hormonal health. When you restrict carbohydrate, your body perceives that you are in a stressful environment and your adrenal glands start producing adrenaline and cortisol (stress hormone). This is something you want to avoid because chronically elevated cortisol can cause chronic inflammation and disrupt sleep, digestion, learning, memory, mood etc. Your adrenal glands also have a role in producing progesterone, which is key in balancing estrogen levels.

So ladies, cutting carbohydrates long term can lead to hormonal imbalance and estrogen dominance due to the decreased production of progesterone!

And guys, chronically elevated cortisol isn't good for you either. Think low testosterone, which can lead to loss of muscle, lower metabolic function and lower sex drive.

To summarize, with each meal have a balance of protein, carbohydrates and fats.

An ideal day could look something like this....

Breakfast: 1 cup cooked oatmeal withchia seeds, 1 scoop protein powder mixed in and topped with berries (Click here for my plant based protein powder recommendation) OR 3 egg omelette with spinach/ mushrooms/ tomatoes with 2 slices sprouted grain toast.

Lunch: Big salad with grilled chicken, chickpeas, peppers, onions, cucumber, dressed with 2 Tbsp. EVOO and balsamic OR Salmon with a medium sweet potato and asparagus (any green veggie would work).

Dinner: Grilled cod with zoodles/ peas/ carrots/ EVOO in a marinara sauce, side of broccoli OR Steak with quinoa salad (spinach, tomato, EVOO, garlic), side of brussel sprouts.

Looking for more meal ideas? Check out my ebook, Glow: Simple Plant Based Meals

Visit link:
The Health Hub: Escape the Black Hole of Dieting - TAPinto.net

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