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Zara before (left) and after Image Credit: Supplied

Its just horrible, says Zara Siddique Ahmed, when youve got to throw your beautiful, expensive clothes out, because you can no longer fit into them. Its terrible when you are stuck in self-defeating rut, where you eat to feel good, isolate yourself so no one can point towards your weight gain and when you do come across someone you are left feeling large and ugly, so bad in fact that you need to eat again.

Back then, I used to have KFC for lunch, Cheetos [for] breakfast and Burger King [for] dinner, says the UAE-based banker, recalling 2015. At 23 years old, she weighted 104kg. On a 5-foot-four-inch frame, this meant a lot of negativity. It was a time of turmoil she explains. In 2015, while she studied, family circumstances also led to her working. She lived in Sharjah a long, long way from her office. I used to travel all the way from Dubai and Abu Dhabi [to Sharjah]; it used to take me about 2 hours to get home, she explains.

She had developed acne, which, she says required a year-long dose of medication that left her depressed. (She says its a side-effect of the medicine, the name of which she doesnt recall.) But with the sedentary lifestyle she had adopted, the stress that pulled at her strings and the appetite that seemed to need a constant feeding, she began to gain the weight. I gained at first 10kg and I used to not bother about it. It just kept multiplying, she says.

I was doing well, work-wise, because obviously I had to take care of my family. Financially, I was doing well. But I was so into getting things right [for] my family that I just forgot [about my health], she explains.

Things started to change when her office offered its employees a three-month gym membership in 2017. She lost two kilos. Unfortunately though, she explains, I went for a month I broke my knee on the treadmill, then I couldnt do gyming and then I kept skipping [it]."

- Zara Siddique Ahmed

Firm rebukes came her way; she says she still had a large friends circle, in spite of her avoidance issues. I had a lot of people coming and telling me.you were so thin before, she says.

But it was the dresses that did it.

That was the wake-up call. The outfits lovingly bought over spats of time and with a lot of effort had to be moved so that the XXL clothes would have more space on the shelves.

She began by cutting out food from restaurants. This quantity she tweaked till she was eating one meal a day. In the next phase, she tweaked her diet. She would eat three times a day but healthy meals that included oats (no milk, no sugar), fish (pan roasted), vegetables (boiled), papayas and, well, not much else for a year and a half. What I learned was how you eat in portions. I started counting calories, whatever I was eating. I started reading food labels. I used to have maybe one or two spoons of olive oil in whatever I cooked, she says.

And then there was the exercise. I started with 30 mins of walk. Then I increased it to 50 mins. I used to go to a park near my house. Then I started doing it for an hour, she says. Because, Zara believe to lose weight its mostly about food control. People who dont even do any activity, if they just control their diet, they lose weight, she says.

The hiccup came when she reached 78kg four months into this plan. So I did not know how to motivate myself. So what I used to do, I used to go to Zara and I used to wear all the dresses there, and when I never used to fit in [them], [I] used that as a tool to motivate me. I used to go to malls all the time, so that I keep myself motivated, because I was like if I can lose 20kg, I can lose a little bit more. And then I used to keep short-term goals, she explains.

But I did not do gyming at that point of time, I just did walking and changing my lifestyle. I used to get down two-three [bus] stops away from my home and I used to walk till my home. I used to ensure that I go for a walk early in the morning and I used to ensure I take 10,000 steps daily. Thats a very common thing to say, its a clich; [but], I did those 10,000 steps a day. I know it works, she says.

She also did intermittent fasting over sections of time during her weight-loss period. "They say intermittent fasting works - I say it works wonders," she says.

When the seven-month marker rolled around, people were beginning to notice. Ive gone down to 55kg. I was 55 and very bony. People used to call me a skeleton and that was something I didnt like. So then, I did gain a little bit of weight after that. I got back to 65 after that, she laughs.

A new plan

Today, even on weekends, Zara rises at 5.30, goes to the gym for two hours, eats before 6 and sleeps at 10.30-11pm. Your sleeping patterns really make a difference when you are losing weight; you need to be very disciplined when you are losing weight. Thats one thing I changed myself and it changed my life, she says.

She adds, somewhat sheepishly, that her hair thinned while she was trying to shed the weight and she got stretch marks but thankfully, no saggy skin.

As for her friends circle, it has grown. Earlier people used to call me an angry bird, because when they approached me I literally used to shut them up. Because I was scared at that point of opening up to people. Because I felt that if I smiled and spoke to people, people would just try to prod and [ask], how come youve gained weight? and I didnt want to hear that. [Today] I am so confident in life I can talk to anyone, she says.

Still, shes planning another transformation for the end of the year stay tuned for the results.

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How one UAE-based woman lost almost 50kg in a year - Gulf News

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Most people experience a cough at some point in their life. Some coughs can be irritating, making it difficult to talk on the phone or go to work, whereas others can be painful and frightening. The way a cough sounds and feels can help with identifying the cause, as well as the potential treatments.

There are many ways to classify coughs. The simplest way to determine what is causing them and the best treatment is to pay attention to how they sound and how they affect the body.

In this article, we identify the different types of coughs, what causes them, how to treat them, and when to see a doctor.

Dry coughs commonly follow on from respiratory illnesses, such as colds and the flu. These coughs develop when there is little or no mucus in the throat. A person may feel a tickling sensation in their throat and be unable to stop coughing.

In most cases, the cough goes away on its own. However, there are other causes that people can investigate if a cough becomes chronic:

A person can ease the tickling sensation of a dry cough by drinking water, taking a cough drop, or using cough syrup.

People might describe a wet cough as a chesty cough. This cough occurs when a person coughs up mucus or phlegm. Wet coughs are typically due to an infection, such as the flu, the common cold, or a chest infection.

A person with a chest infection may cough up phlegm that contains small amounts of bright red blood. This blood comes from the lungs and is typically nothing to worry about.

If a person finds themselves coughing up blood that is dark and contains food, or what resembles coffee grounds, they should seek medical help.

Some wet coughs can be chronic and may be due to:

Staying hydrated can help a wet cough stay productive and ease the symptoms of a cold. Some people also find relief from over-the-counter (OTC) cough remedies, such as cough drops, chest rubs, and pain relievers.

If a bacterial infection is causing the cough, a person may need antibiotics.

Pertussis, better known as whooping cough, is a highly contagious bacterial infection. Newborns and people who have not had a vaccination may develop this illness.

A person with whooping cough typically has mild cold or flu-like symptoms, followed by an aggressive and painful cough. People with weak immune systems, such as babies, may struggle to fight the infection or have trouble breathing.

Those with this infection are most likely to pass it on for roughly 2 weeks from when they begin coughing. The best protection against the illness is a whooping cough vaccination.

Taking antibiotics early can decrease the severity of whooping cough, so an unvaccinated person should see a doctor as soon as possible if symptoms develop.

A person may cough if they have a partially blocked airway, and the body tries to get rid of the object. Likewise, a person who eats something large or something that irritates their throat may cough.

It is advisable to call a doctor if coughing persists after a choking episode.

A person who is choking severely will not make a sound when they cough.

Someone who stops coughing and is having trouble breathing may be choking. A person with them should perform the Heimlich maneuver and call 911.

Learn what to do when someone has food stuck in their throat here.

A chronic cough is a cough that lasts longer than a typical illness, usually 8 weeks or more. These coughs sometimes signal an underlying disease. A person should see a doctor for appropriate diagnosis and treatment.

Some potential causes of a long-term cough include:

Although children can develop the same coughs as adults, some children develop a cough that sounds like a seal barking.

A barking, painful cough usually means a child has croup. The flu or a cold virus typically causes croup, which is common among children younger than 5 years old.

A caregiver should seek emergency help if the child:

The symptoms of croup are often worse at night, and treatment at home includes:

A caregiver should not give a child aspirin due to its connection to Reye's syndrome. Children under 14 years old should not take OTC cough medication, as they can be harmful.

Croup usually lasts for 56 days, but the cough can continue for around 2 weeks.

Coughs are a common symptom, especially during cold, flu, and allergy season. Most coughs are not serious, but some can be.

Seeing a doctor is advisable if:

Seek prompt emergency care if:

Signs of respiratory distress include:

Coughing can be scary and may trigger fears of choking, but if a person can cough, they are passing at least some air through their respiratory tract.

In most cases, a cough will clear on its own, although chronic coughs and coughs in young children and unwell seniors warrant prompt treatment.

If a cough sounds bad, it is very painful, or does not go away, people should see a doctor or other healthcare provider.

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Types of coughs: Causes and how to treat them - Medical News Today

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Global Weight Loss Stomach Pump Market 2019 by Manufacturers, Regions, Type and Application, Forecast to 2025 - Global Market News 24

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It was a landmark report, meant to recast the way we think about humankinds approach to foodaddressing global nutrition deficits and the agricultural impacts of climate change alike.

But when the 49-page, Harvard University-backed EAT-Lancet report and its planetary health diet was finally released to the public, it landed with a thud.

To address the challenges of food security, nutrition, and sustainability, the reports authorsprominent researchers from institutions across the globecalled for big changes. Britons were urged to cut their beef intake to one burger every two weeks. Much of the western hemisphere was urged to rely more on plant-based foods.

There were criticisms: The report omitted the role food technology companies might have in building a sustainable future. And scientists have questioned whether, if followed, the dietary guidelines would actually make food unaffordable for more than 1 billion people.

Amidst all the discussion, though, one subset of people was especially vocal: meat eaters.

According to an analysis by researchers at Stockholm University and published in The Lancet, a group of meat-eating proponents started the hashtag #yes2meat up to a week before the report was published on January 17, 2019. Many of those responses were critical of the report, and some of them were defamatory, according to the researchers. (The group includes Victor Galaz, deputy director at the Stockholm Resilience Centre, which is a scientific partner of the EAT Foundationthough the researchers state they were not funded by EAT.) Some of the negative posts accused the EAT-Lancet report of being part of a larger vegan agenda. Others went straight for the reports lead author, Harvard professor Walter Willett, accusing him of having conflicts of interest.

By analyzing Twitter data encompassing 4,278 users and 8.5 million tweets, the researchers dissected how the movement built steam and shaped discussion of the report. By actively promoting #yes2meat right before, during, and after the EAT-Lancet Commission launch, this counter movement was approximately ten times more likely to be negative about the Commission than positive or neutral, the researchers wrote.

Most of the interactions were by actual skeptical humans, as opposed to bots, according to the analysis. Among the critics were proponents of the fat-heavy keto diet and the Nutrition Coalition, a group affiliated with Nina Teicholz, an author who has criticized nutrition movements that suggest eating less meat.

That kind of infighting isnt new, and it isnt over either. In September, a study published in the Annals of Internal Medicine suggested the health benefits of cutting out meat were minimal, sparking afierce rebuke from Willetts colleagues at the Harvard T.H. Chan School of Public Health. Those findings, too, have been accused of falling prey to the influence of corporate funding.

This new analysis shows that social media can have a significant effect on public perception of these scientific spats. Ostensibly, there were three groups of people chattering online about the report: those promoting it, those skeptical of it, and a third, ambivalent group that was found to have grown more skeptical over time as more and more interactions about the report were negative. Of the tweets mentioning EAT-Lancet, the researchers found 29% were positive, 32% were negative, and 38% were neutral. The combined audience was about 60 million people.

The finding raises important questions about how to communicate scientific findings in a world increasingly connected by social media. Given the difficulty in designing definitive nutrition studies and tabulating lifetime environmental impacts, the debate over the medical and environmental health of meat consumption is far from over.

More:
How social media scrambled the rollout of the EAT-Lancet report - Quartz

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Food is nourishment, culture, pleasure, tradition, sociability, and identity. Food plays a vital role in peoples well-being, health, and longevityand has a powerful preventive function. Food accompanies us throughout our lives and is an element that defines us in both the private and social dimensions.

The impact of food on the environment is increasingly at the center of the international debate: producing food requires land and natural resources such as water and nutrients, and contributes to the release of greenhouse gases (GHG) into the atmosphere.

Overall, global food production and consumption system contributes 21 percent to 37 percent of greenhouse gas emissions, according to the Intergovernmental Panel on Climate Change (IPCC), and has now become a fundamental focus of action aimed at mitigating global warming.

In many countries of the world, excessive amounts of processed and unhealthy foods are consumedwe consume large quantities of meat (especially red meat), refined sugars, fats, and salt. In recent decades there has been a decline in adherence to healthy diets, such as the Mediterranean diet, and overweight and obesity have become the main risk factors for developing diseases such as diabetes and cardiovascular disease.

According to the U.N. Food and Agriculture Organization (FAO), sustainable diets are those diets with low environmental impacts that contribute to food and nutrition security and to healthy life for present and future generations are protective and respectful of biodiversity and ecosystems, culturally acceptable, accessible, economically fair and affordable, nutritionally adequate, safe, and healthy, while optimizing natural and human resources.

In line with this definition, a number of actions can be taken to make the global diet more sustainable, to benefit human health and the environment.

Preference should be given to plant-based foods such as whole grains, legumes, fruit, vegetables, and nuts. The daily diet should include at least 400 grams of fruit and vegetables, while meat and dairy products should be consumed in moderation. The right amount of protein, iron, and calcium can be consumed by consuming plant-based foods such as legumes and nuts. In addition to benefiting human health, plant-based foods have, on average, a significantly lower environmental impact than animal source foods, according to Clark et al., among others.

By choosing local and seasonal food, eaters can maximize the nutrient content of foodvitamins, mineral salts, and phytochemical compoundshelping promote better health, while also helping to preserve agrobiodiversity, and supporting local economies.

The increasing consumption of ultra-processed foods in diets has been identified as one of the causes of unhealthy diets and overweight as well as increasing GHG emissions. A diet that respects the planet prevents food waste, which currently accounts for about 20 percent of food produced in the European Union, with a cost of EU143 billion. In Italy, about 65 kilograms of food per person per year is wasted, mainly in the areas in the home and at restaurants.

Drinking tap water can also help the environment. Bottling 1.5 liters of water surprisingly requires 1.9 of water for bottling, packaging, and transport, says Nicolucci et al. In many EU countries, the amount of plastic that gets recycled is still less than 50 percent of total production. Moreover, reducing disposables, recycling and reusing materials, and choosing foods with less packagingfood packaging accounts for 25 percent of plastic materials that end up in the environmentall contribute to environmental sustainability.

When making more conscious eating choices becomes a collective commitment, it has the power to preserve and protect the planets resources. On October 10th, 14 global cities in the C40 network signed the Good Food Cities Declaration. The C40 mayors are committed to promoting healthy and sustainable diets, cutting food waste in half, and implementing green procurement policies, to protect the health of their 64 million citizens while respecting their cultures and traditions.

Continue reading here:
Opinion | Sustainable Diets for the Future - Food Tank

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If youve been told by your doctor to decrease your intake of red meat and shift to a more plant-based diet, youre not alone.

At any age, but especially as we get older, eating more fruits and vegetables lowers the risk of chronic diseases, such as cardiovascular disease, cancer, Type 2 diabetes and obesity, says Dr. William Li, a physician, researcher and author ofEat to Beat Disease: The New Science of How Your Body Can Heal Itself.

Catering to the popularity of this diet shift, one of the biggest food trends of 2019 has been the rise of plant-based meats. These contain no animal products and are instead produced with plant-based ingredients such as soy, providing similar protein content to real meat.

Two leading makers of these products,Impossible FoodsandBeyond Meat, have taken the food world by storm, winning over meat lovers with burgers and other products that have a taste and texture surprisingly similar to real beef.

You can now buy Impossible and Beyond meat-substitute products in many grocery stores and restaurants across the U.S. For example, Burger King now has an Impossible Whopper and Subway has a Beyond Meat meatball sandwich.

If you really love the taste of a burger, the new trend of plant-based meats may help you satisfy your cravings while sticking with a plant-based plan, says Li.

But while these products do have some nutritional merits, there is debate over how healthy they truly are, and if they could potentially cause more harm than good. Before you swap in plant-based patties for your beef burgers, heres what to know:

While you may think youd be eating virtuously by choosing one of these alternatives to meat, biting into an Impossible or Beyond burger is a far cry from eating a plate full of greens.

The marketing teams behind these plant-based meats make the food sound enticing. But in reality, these products are highly engineered plant protein sources made from soy or pea protein isolate, says Maura Rodgers, a registered dietitian with her own practice in San Francisco. Theyre not made out of vegetables; theyre made from processed soy, she adds.

Also, marketing for these products often implies they are healthy choices, but that depends on how you define healthy. Some brands use nonorganic ingredients that may have been exposed to chemicals or that may be genetically modified (for example, more than90% of soy in the U.S. is genetically modified, according to the Agriculture Department).

If you look at the ingredient list for a Dr. Praegers veggie burger or other popular brands like Boca and Morningstar, which have been around for decades, youll see fresh plants: carrots, onions, string beans, zucchini and broccoli.

Plant-based meats such as the products made by Impossible Foods, however, are different. Theyre doing serious food science and drastically changing the [whole food ingredients], Rodgers says.

For example, while the process may have started with soy, in the final product, its been converted into a soy protein concentrate made by removing the soluble carbohydrates from soy flakes.

In my opinion, this style of eating soy is so young, and we dont have a lot of studies to assure us that these textured vegetable proteins and soy protein isolates are not creating adverse long- or short-term detriments, Rodgers says.

Its worth noting these new plant-based meats dont come cheap, either, says Li. At about $9 per pound, theyre about 50% more expensive than traditional veggie burgers.

Its important for older adults to consume enough protein tohelp prevent muscle lossandmaintain metabolism, says Samantha Presicci, lead registered dietitian at Snap Kitchen, a service that delivers ready-made meals in several U.S. cities.

At first glance, Impossible and Beyond products seem like smart choices for this reason, boasting 19 and 20 grams of protein per serving, respectively. The issue, however, is that plant-based proteins, such as the ones found in some plant-based meats, are not complete proteins, except for soy (a complete protein means it contains all essential amino acids).

Real meat offers highly bioavailable protein, which means that the protein and micronutrients in meat are more easily absorbed by our bodies compared with plant foods, says Presicci.

Instead of plant-based meats, I would recommend consuming more highly bioavailable protein, especially for adults over 55, in the form of responsibly raised meats and seafood, she adds.

Related: Why some restaurants are turning up their noses at Beyond Meat

If you are vegetarian or vegan, you can include complete proteins in your diet byeating a variety of plant foods, like legumes, lentils, nuts and whole grains, daily, said Rachel Stockle, a licensed dietitian at the Cleveland Clinic, in an article on the clinics website.

Its also worth noting that the Impossible Burger contains 8 grams of saturated fat per 4-ounce serving due to the addition of coconut oil and sunflower oil, which help make beef patties sizzle when grilled. Beyond Meat has six grams of saturated fat per serving, containing refined coconut oil and expeller-pressed canola oil.

In general, we know that too much saturated fat found primarily in animal sources is harmful to our health, associated with heart attacks and inflammation in the body, says Rodgers.

Theres still a debate in the medical community over whether coconut oil, the non-animal source outlier, provides more value than detriment. Rodgers says aging adults especially should proceed with caution when consuming products with coconut oil.

As you get older, you are at a higher risk for chronic disease, she explains, so while it may be time to re-evaluate how much meat youre consuming and transition to a more plant-based diet, simply swapping your beef burger for a plant-based one isnt necessarily the answer.

Most plant-based meats provide roughly the same amount of calories as regular meat, and a lot more sodium.

For older adults trying to limit their sodium intake to reduce risk of high blood pressure and heart disease plant-based meats may not be a better option, says Megan Wong, a registered dietitian who works with AlgaeCal, a calcium supplement company in Vancouver, British Columbia.

Also read: The No. 1 reason to become a vegan its not about your health

The Impossible Burger, for example, contains 370 milligrams of sodium per 4-ounce patty. However, theres a silver lining; it also contains 610 milligrams of potassium (thats about 200 milligrams more than a banana), which helps your body get rid of excess sodium, Wong says.

Plant-based meats can also provide more iron than the average beef patty, Wong says. This can be helpful for older adults who dont consume enough iron and are at risk of, or have been diagnosed with, iron-deficiency anemia, she says.

A deficiency in the B vitamins B12 and folate can lead to anemia, which becomes more common as we age and the Impossible Burger is high in both. Additionally, the Beyond Meat burger is a good source of calcium, providing 80 milligrams per serving (about as much as one serving of almonds), which can help older adults reach therecommended amount of calcium 1,000 to 1,200 milligrams per day after age 50.

Looking beyond the health element, plant-based meats are becoming more popular for their reduced impact on the environment.

For example, a 2018 study commissioned by Beyond Meat with the Center for Sustainable Systems at the University of Michigan found that a plant-based burger generates90% less greenhouse gas emissions, requires 46% less energy to produce and has 93% less impact on land use than a traditional U.S. beef burger.

Plant-based meats are not only for the vegetarians and vegans of the world. In an unofficial taste test of side-by-side sliders one beef and one plant-based this writer can say it is hard to distinguish the difference.

Even reviewers at Food & Wine magazine described the Impossible Burger asalmost identical to beef.

Thats exactly what the companies producing these products are going for, replicating the same meaty texture and juiciness of ground beef without the actual meat. The Impossible Burger has even been genetically engineered with hemoglobin, a plant version of the protein that makes blood red, to look like it bleeds when you cook it, Li says.

While plant-based meats can help older adults reach their daily recommendations for protein, iron, B vitamins and calcium, theyre still highly processed. In principle, Li says he thinks theyre superior to red meat, but that its still too early to know for sure about the health effects of plant-based burgers.

If you want to try incorporating plant-based meats like the Impossible or Beyond burgers into your diet, first make sure your diet is mostly made up ofwhole foodsrather than ultra-processed foods, Li says.

Then, consider if plant-based burgers fit your budget, if youre allergic to soy or other plant proteins and if you enjoy the taste, he says. If all systems are a go, then by all means, dive in and enjoy one but only in moderation.

See more here:
What nutrition experts are saying about imitation meats in your diet - MarketWatch

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Thanksgiving dinner (Flickr)

Thanksgiving means time with family and friends.

Well, its also perhaps a time to break a diet and theres plenty of opportunities for that.

Its a day of celebration, something you do once a year with loved ones, said Allie Mitchell, clinical director and certified health coach with The Nutrition and Wellness Center in Williamsburg. Never let food hold you back from being completely present with friends and family.

Each year, tables are set with turkeys, stuffing and pies but that doesnt have to terrify those trying to stick to a healthy meal plan.

Sentara Healthcare suggests heading into the holiday with a mind toward respecting the body while still including plenty of seasonal produce. The autumn season is one that provides various opportunities for nourishing meals with winter squashes, vegetables and apples that contain different disease-fighting ingredients:

With winter squashes, a number of Thanksgiving items can be made. While the classic pumpkin pie is always a good choice, Sentara recommends adding a variety of winter squash, such as butternut squash and acorn squash, to homemade soup with broth and aromatic spices such as garlic and ginger.

Vegetables are also a good way to fit in a healthy meal. In the winter, broccoli, cauliflower, cabbage, kale, collards, and Brussels sprouts can be enhanced with a drizzle of maple syrup and balsamic vinegar.

Apples of all varieties can also enhance any bowl of oatmeal by adding the fruit and a little cinnamon. Chopped apples can also add a different texture to favorite fall salads. In addition, there are a variety of pies that shine when baked with apples.

Sentara recommends shopping at local farmers markets for holiday produce, because it provides shoppers with the opportunity to learn more about fresh foods and preparing their produce.

But not everyone can control what food is being served at the Thanksgiving table and temptations are tricky.

If you eat something more than you should, forgive yourself and move on, Mitchell said. You have a brand new day on Friday and you wont lose any of your progress.

The Centers for Disease Control and Prevention recommends coming to the table ready with a plan.

First, those wanting to stick to a diet should avoid skipping meals or varying from typical eating times because then it will be easier to overeat come Thanksgiving dinner.

In addition, if the dinner is hosted by someone else, a good idea might be to bring a healthy dish for the table. For those who have a sweet tooth, the CDC recommends eating less carbs with other food, like potatoes and bread, so the dessert can be fully enjoyed without guilt.

The Thanksgiving dinner table can be spread as an all-you-can-eat buffet in some homes. When thats the case, diners will want to have a small plate of foods they like best to practice portion control. Starting with vegetables and eating slowly can help to take the edge off an appetite.

Mitchell recommends always having the healthy snacks in an easily reachable location and putting the less-healthy options a bit farther away.

Keep the finger foods light and healthy for those to reach and then youll have to make more of an effort to get to the foods you like, she said. Its easier to pick up a healthy snack when its right in front of you.

When planning your plate of small foods, the CDC said to pick the selections that bring the most joy. Its okay to enjoy a treat, especially when its special to the holiday.

The CDC also suggests people find ways to stay active during the holiday. Being active is a good way to make up for any extra eating as well as reduce stress. This can be done in simple ways, such as taking a family walk after dinner.

While the Thanksgiving Day spread might seem like treacherous territory for anyone on a diet, there are easy ways to eat healthy through the holiday.

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Here's how you can stick to a diet when faced with Thanksgiving dinner - Southside Daily

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Personalised nutrition startup Atlas Biomed claims to be the only company in the world offering both DNA and microbiome testing kits for a holistic picture of health and now it is launching a phone app allowing people to discover what foods will best improve their gut health with the simple snap of the camera.

Sergey Musienko, bioinformatician andfounder of the UK-based firm launched in 2014, says the app differs from all other diet apps on the market as it will allow customers to genuinely learn how to modulate their microbiomes through their diet choices by teaching them about diet variety and fibre intake.

He tells NutraIngredients: Itallows the customer to take a photo of their meal and the special algorithm allows us to identify the specific ingredients in the meal and based on their latest microbiome test results the app provides a scoring system for each ingredient, showing how beneficial they are to the users microbiome composition.

The whole idea behind this is to help people gamify the process and better understand what ingredients can be harmful or beneficial to their gut bacteria.

The entrepreneur points out that research has shown that the majority of the population in Europe and the US are not eating enough fibre - a nutrient essential for a healthy microbial diversity.

He points out that therecommended daily intake is 30 grams but according to the Scientific Advisory Committee on Nutrition, UK adults are only eating around 18 grams per day.

He says people should ideally be eating at least 30 different sources of fibre each week in order to keep their microbial diversity up and the app helps people achieve this.

Believe me, its harder than you would imagine to reach this number. I think when I first checked I was getting maybe 20 on a good week.

There are a lot of apps out there that help people track their calories or their macros but this is the first to concentrate of fibre as well as some vitamins, polyphenols and sugar which also have an impact on microbiome composition.

This will help people to discover the best fibre sources for them and it will help people to diversify their diets. We really want to help people to live healthy lives for longer and as soon as you have a basic understanding its quite easy to stay on track its like learning to ride a bike!

Musienko graduated from the Moscow Institute of Physics and Technology before going on to join theSilicon Valley think tank, at Singularity UniversityCaliforniain 2011,where they train entrepreneurial minds on how to apply technology into projects that can improve the lives of people around the world.

There I had a chance to meet lots of visionaries and entrepreneurs around health technology."Musienko explains, "I spoke to lots of researchers and shared ideas with them and discussed whats the future of preventative medicine. Thats when I had the idea which would lay the foundation for Atlas Biomed taking a personalised proactive approach to health care by predicting conditions and doing everything we can to prevent them.

Back then, in 2011, companies were offering affordable genomics tests but these tests were in their really early days and there was a lot of criticism that they couldnt tell you in a precise way whats likely to happen to the persons health. Of course with all these common but complex issues, like chrones disease, diabetes, obesity, lifestyle has a huge impact as well as genes.

I realised if we want to personalise healthcare or nutrition in an accurate manner it has to be a combination of different factors and thats how we came up with the concept of multiple tests a saliva test for genes and a stool sample test for the microbiome which covers changes in diet and lifestyle.

The company launched its DNA and microbiome tests commercially in Europe in 2017 and since then it has quickly expanded with sales in 17 countries across Europe as well as Canada with hopes to establish itself in the US soon.

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Startup 'gamifies' gut health with diet app aimed at long-term change - NutraIngredients.com

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After reading recent articles, I am wondering about whether vegans can get enough vitamin B12 and enough choline, and if there are other elements that are problematic for them. I have an adult child who has become vegan after years of being vegetarian. He does not cook much and eats a lot of prepared foods, which is not the best anyway, but now I wonder about these issues. I hope you can offer some advice. Thank you, Carolynn.

Dear Carolynn,

By definition, vegan diets exclude all animal foods, including eggs and dairy products. Honey (because it comes from bees) is also a no-no to some vegans.

The latest position paper on this topic by the US Academy of Nutrition and Dietetics assures us that A well-planned vegetarian diet containing vegetables, fruits, wholegrains, legumes, nuts and seeds can provide adequate nutrition.

The key phrase here is well-planned. Whether or not your adult child is getting the most benefit from becoming vegan depends like it does for all eating styles on the nutrient balance in the foods he chooses to eat.

Vitamin B12 has always been a concern in vegan diets as this vital nutrient is not found in plant foods.

And vital means essential; a deficiency of vitamin B12 can cause fatigue, tingling in the fingers or toes, poor digestion and mental symptoms that mimic dementia.

Studies have shown that fermented foods (such as tempeh), nori, spirulina, chlorella algae and unfortified nutritional yeast cannot be relied upon as adequate or practical sources of vitamin B12.

Nutrition experts therefore recommend that, in addition to a supplement that contains vitamin B12, vegans should consume foods fortified with this vitamin at least twice a day. (Many breakfast cereals and other grain-based foods are fortified with B12; check the label.)

Choline is an essential nutrient that helps preserve the structure of all our bodys cells.

In addition, choline helps form neurotransmitters that keep our memory, mood, muscle control and other important functions up to par.

Animal-based foods are the best sources of choline, but this nutrient is also found in plant foods such as cabbage, broccoli, brussels sprouts and other cruciferous vegetables, beans, nuts, seeds and wholegrains.

An added bonus: our bodies can manufacture some choline in the liver.

Surprising to some, protein needs can usually be met in vegan diets with the regular consumption of legumes and soy-based foods.

An exception is the fruitarian vegan diet, which is limited to fruits, and possibly some nuts and seeds. These diets typically supply inadequate amounts of protein.

So there you have it.

Since vegan diets restrict readily-available sources of some key nutrients, your son needs to understand how to plan his meals so as to avoid any nutritional deficiencies.

A registered dietician nutritionist can help. The Monterey County Herald/Tribune News Service

Barbara Quinn is a registered dietician nutritionist and certified diabetes educator in the United States.

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Going on a vegan diet? Plan it properly to avoid nutritional deficiencies - The Star Online

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Eating healthy is hard. Choosing a diet to follow can feel like starring on The Bachelorette. Keto or intermittent fasting? Atkins or the blood type diet? Which one is your perfect match?

And for those that take on the challenge of eating not only a healthy diet, but also a sustainable one, the choice becomes even more difficult. Just one YouTube video or two showing the way livestock animals are treated can be enough to make you feel like food is inescapably cruel and we should all become breathatarians, surviving on the air we breathe alone (please dont try that).

But do not fear: Science may have found the answer to your prayers. Turns out just a single change to your diet addresses all of your environmental, ethical, and health concerns, according to a new study. Its a win-win-win situation.

To bag this triple win, diets have to change in one key way: strongly reducing consumption of meat and other animal products, the study found. But before you go all in and renounce cow products for good, for example, its not so simple as just ditching beef. The benefits of cutting meat, eggs, fish and dairy out vary depending on what kinds of foods you reduce, and how much.

The findings were published this week in One Earth.

Laura Scherer, assistant professor at Leiden University in the Netherlands and lead author on the study tells Inverse that eating less meat doesnt necessarily mean youre helping animals lead better lives. For example, eating less beef but more eggs may benefit the environment especially when it comes to climate change but it isnt so great for animal welfare.

Only by cutting down on animal products as a whole can people meet all three goals at once, the study suggests. But how, exactly, one does this isnt always clear. Not all national dietary guidelines include suggestions on how to do this, and best practices can vary depending on where you live. The new results could offer a roadmap, Scherer says.

The study gives a broad picture of the impacts of diets and can guide decision-makers in revising dietary guidelines, she says.

Among the countries getting it right is Brazil, which already has dietary guidelines that benefit human health, animal welfare, and the environment, the study found.

But other countries miss the mark. And at least one misses all of them: Oddly, South Koreans would negatively affect their health, the environment, and animal welfare if they would follow their national dietary guidelines, Scherer says.

One of the most difficult things to pin down when trying to eat sustainably is how food choices affect animal welfare but increasing numbers of people want to know, Scherer says.

Since there can be trade-offs between animal welfare and other aspects of sustainability, such as the nutritional value and the environment, we analyzed them together, she says.

Two other considerations when it comes to animal welfare and the climate are land and water use. Take almonds. A 2019 study conducted in Australia found the delicious nuts were among the most water-intensive foods in peoples diets.

Thats not exactly news (remember Chidis almond milk guilt in The Good Place?). But more surprising is the high water footprint of wine, potato chips, cake, and cookies you know, health foods.

Cutting back on these discretionary foods, which many countries national dietary guidelines recommend eating sparingly for health reasons, is also a good way to eat more sustainably, those researchers suggest.

This new study jibes with that suggestion: It offers ways to improve diets all-around not only for us, but also for the animals and environment we rely on for food, healthy and not.

The next step is to get people to make changes countries also need to update their guidelines. But that could be tough. Hesitation to change what they already do can often hold people back from making the right choices, Scherer says.

People are generally resistant to change their diets because it requires breaking long-standing habits, and that is not always easy, she says.

Convenience is a factor, too limited access to plant-based options can make changing long-held habits even harder.

A third factor is education and thats where the study comes in. Sometimes, people also mistakenly believe that we need animal products in our diets to stay healthy and get sufficient proteins, Scherer says. But a vegan diet can be healthier and better for the environment and animals, she says. In this, force of habit can play a more positive role.

To overcome such barriers, it may help to educate people about nutrition and to offer much more plant-based meals in canteens to familiarize people with new food, she says.

Abstract:

Sustainable food systems are essential for meeting nutritional requirements, limiting environmental impacts, and reducing animal welfare loss. Although current dietary trends in many regions rather go in the opposite direction, the adequacy of dietary guidelines is unknown, and the three sustainability dimensions are generally not assessed simultaneously. Here, we assessed nation-specific recommended diets for these impacts compared with the average diet. We assessed the trade-offs between nutritional quality, environmental sustainability (carbon, land, and water footprints), and animal welfare. Most countries reduce their animal product consumption in terms of food calories when switching to the nationally recommended diet. Recommended diets have the potential for win-win-wins in all three categories when compared with the current average diet, such as that shown in Brazil. However, South Korea loses in all three regards, and many other countries face trade-offs. This highlights the scope for the optimization of dietary guidelines to minimize such trade-offs.

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Making just one change to your diet benefits you, animals, and the planet - Inverse

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